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Thin for Life
Meal Planning Concepts
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| Meal Planner Concepts |
The AWE System | Glycemic
Index |
Our philosophy on permanent weight loss is
different than many of the lose weight fast plans. We believe in
order for a person to maintain permanent weight loss, they need to
take control of their eating habits, be aware of what they are
eating and make right choices in what they are eating. By creating your own menus and being aware of what you are
currently eating, can be a real wake up call. This can be the
motivation to eat differently.
Many times when people have menus made for them,
they are faithful until this no longer occurs and then they go back
to the poor eating habits. For many individuals the issue is more
than eating poorly, it is eating too much. Be sure and read our Special Reports
on Healthy Eating.
Read Dr. Jantz's article titled
"Where are the menus"?
The National Institute of Mental
health has a Meal Planner on their site. We are trying to get it to
work here, but for now,
click here.
After saying the above, we certainly do believe in providing
information to help individuals to make wise decisions in meal
planning. The following concepts are from Dr. Jantz's latest book
"Total Temple Makeover".
Daily Meal
Planner Concepts
Breakfast
Eating a morning meal is not only important for energy, but also for
weight loss. A study conducted on obese men found that those who did
not eat anything in the morning tended to overeat more later in the
day--actually consuming more total calories than those who had a
healthy breakfast. If you think of it in terms of the Glycemic Load,
skipping breakfast after sleeping all night forces a sharp drop in
the blood sugar levels, and this results in a feeling of being
“famished,” which causes us to eat more of the wrong things later in
the day. So a good, solid breakfast is important to healthy eating.
Mid-morning snack
Because evidence suggests that eating
certain foods at different times may aid digestion, it’s a good idea
to hold off on the fruits and eat one serving as a mid-morning
snack. An apple, plum, or nectarine should give you a nice boast to
enter lunch time not feeling too hungry. If you can split it up into
a couple of “mini-snacks” between breakfast and lunch, so much the
better. Also, drink 16 oz. of water a half hour or so before lunch
to help reduce hunger.
Lunch
Your lunch should be rich in
non-starch vegetables and a serving of protein. If your family is
not that keen on fish, this is a great opportunity to get a fish
serving into your meal. Some good examples would be a tuna or
chicken salad, a serving of tuna with a side of green beans and a
side salad, and so on. Top it off with a fruit cup, a serving of
watermelon, etc. and you have a filling and delicious meal. Ideally,
lunch should be your “big meal” of the day in terms of calories.
Eating a lot late at night works against weight loss. If you have an
hour for lunch, try to work in a 15-minute walk before eating. Such
moderate exercise will not only burn calories but also reduce your
hunger cravings.
Afternoon snack
Have a sugar-free pudding cup, lite-yogurt,
etc., and a cup of green tea for your “tea time.” Get
in at least 16 oz. of water before the evening meal.
Dinner
Your evening meal should consist of a
protein, green vegetables, some grains, and a light dessert. An
example meal would be wheat spaghetti with tomato sauce, ground
turkey, spices, and Parmesan cheese sprinkled lightly on top. A side
dish of zucchini lightly grilled in garlic and olive oil, a small
side salad, and gelatin with light whipped cream for dessert.
End of the day
End your day with a treat--either
cinnamon herbal tea or sugar-free decaffeinated cocoa--to help you
prepare for a restful night. Add a graham cracker or another low-fat
cracker if you wish. Teas that contain valerian and St. John’s Wort,
and echinacea may help you rest well at night.
Daily meals like the one
outlined here will help you feel full, satisfied, and still move
forward toward your weight goals.
The
AWE System
Dr. Jantz has developed what he calls the
AWE system. The AWE system looks at each category of foods on the
New Food Pyramid and breaks them down into three basic categories:
Members receive an In-Depth AWE Chart.
Members learn more about the Food Pyramid
What is the
Glycemic Index?
The glycemic index is a ranking of carbohydrates based on
their immediate effect on blood glucose (blood sugar) levels. It compares foods
gram for gram of carbohydrate. Carbohydrates that breakdown quickly during
digestion have the highest glycemic indexes. The blood glucose response is fast
and high. Carbohydrates that break down slowly, releasing glucose gradually into
the blood stream, have low glycemic indexes.
What is the Significance of Glycemic Index?
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• Low GI means a smaller rise in blood glucose levels after meals |
| • Low GI diets can help people lose weight |
| • Low GI diets can improve the body's sensitivity to insulin |
| • High GI foods help re-fuel carbohydrate stores after exercise |
| • Low GI can improve diabetes control |
| • Low GI foods keep you fuller for longer |
| • Low GI can prolong physical endurance |
To learn much more on Glycemic Index and Load, click here.
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