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MONIQUE’S EATING HABITS (LYFESTYLE)
I truly believe that "to change your body, you have to change your mind." So instead of offering quick-fix
diet tips, I’d rather help you revamp your everyday eating habits and your lifestyle so you'll make better
choices and have long-lasting weight loss results. Here are a few of my diet guidelines on how to get the body
of your dreams. BEGIN TODAY AND GET FIT FOR THE SUMMER!!!
1. Protein with each meal. This becomes especially important as you begin to work out harder and need
more protein to repair and rebuild muscle tissues. But just like carbs and fats, not all proteins are created
equal. Choose low-fat items such as skinless chicken breasts, egg whites, lean beef, soy protein shakes ,
legumes (beans, peas, etc.), and low-fat dairy options to keep your dietary fat and cholesterol level under
control.
2. "Good" fats. "Bad fats" are trans fats and saturated fats that elevate cholesterol and clog your arteries.
These are found in a lot of fast food items and "solid" fat products such as margarine, butter, and animal
fats. "Good" fats, or unsaturated fats, on the other hand, have been shown to reduce harmful cholesterol and
work positively in the body to increase energy and give your skin, hair, and eyes that hi-pro glow. These fats
are found in nuts, olive oil, seeds, and avocados. But remember that a little fat goes a long way—each gram of
dietary fat contains 9 calories!
3.Healthy snacks or mini meals. The more healthfully you snack, the more you will find yourself craving
proper nutrition. Try to keep a bag of unsalted almonds or raw trail mix in the car. Apples and bananas are
great and don't even require a bag. Plain or low-fat, low-sugar yogurt or cottage cheese is also great for a
quick mini meal.
4.Spice it up! Discover natural seasonings—balsamic or rice vinegar mixed with olive oil makes a great salad
dressing; fresh basil chopped into a salad gives it a new kick; and a squeeze of lemon or lime mixed with a bit
of pepper or turmeric can transform your bland fish into a tasty dish.
5.Soup—the late-night snack. If you're starving late at night, try some low-sodium soup. Soups tend to be
low in calories, fill your belly, and satiate the urge for something warm. Because we tend to eat soup slowly,
it is difficult to overeat. There are many healthy soups to choose from—but make sure to read the label. Or
better yet, make your own using fresh veggies.
6.And slow down. Chew slowly and thoroughly to improve digestion and increase the feeling of satiety
after each meal. A good trick to help you slow down is to put down your knife and fork after each bite,
picking them up again only after you've chewed and swallowed. Also wait 20 minutes before going back for
seconds; it takes your body that long to figure out that it's full.
7.Last but not least. Drink plenty of water (1oz per 2 pounds of of bodyweight per day) and don’t
forget to drink Green Tea to help your waist line!!!
BEGIN TODAY…..AND SEE RESULTS BY THE SUMMER!!!
I truly believe that "to change your body, you have to change your mind." So instead of offering quick-fix
diet tips, I’d rather help you revamp your everyday eating habits and your lifestyle so you'll make better
choices and have long-lasting weight loss results. Here are a few of my diet guidelines on how to get the body
of your dreams. BEGIN TODAY AND GET FIT FOR THE SUMMER!!!
1. Protein with each meal. This becomes especially important as you begin to work out harder and need
more protein to repair and rebuild muscle tissues. But just like carbs and fats, not all proteins are created
equal. Choose low-fat items such as skinless chicken breasts, egg whites, lean beef, soy protein shakes ,
legumes (beans, peas, etc.), and low-fat dairy options to keep your dietary fat and cholesterol level under
control.
2. "Good" fats. "Bad fats" are trans fats and saturated fats that elevate cholesterol and clog your arteries.
These are found in a lot of fast food items and "solid" fat products such as margarine, butter, and animal
fats. "Good" fats, or unsaturated fats, on the other hand, have been shown to reduce harmful cholesterol and
work positively in the body to increase energy and give your skin, hair, and eyes that hi-pro glow. These fats
are found in nuts, olive oil, seeds, and avocados. But remember that a little fat goes a long way—each gram of
dietary fat contains 9 calories!
3.Healthy snacks or mini meals. The more healthfully you snack, the more you will find yourself craving
proper nutrition. Try to keep a bag of unsalted almonds or raw trail mix in the car. Apples and bananas are
great and don't even require a bag. Plain or low-fat, low-sugar yogurt or cottage cheese is also great for a
quick mini meal.
4.Spice it up! Discover natural seasonings—balsamic or rice vinegar mixed with olive oil makes a great salad
dressing; fresh basil chopped into a salad gives it a new kick; and a squeeze of lemon or lime mixed with a bit
of pepper or turmeric can transform your bland fish into a tasty dish.
5.Soup—the late-night snack. If you're starving late at night, try some low-sodium soup. Soups tend to be
low in calories, fill your belly, and satiate the urge for something warm. Because we tend to eat soup slowly,
it is difficult to overeat. There are many healthy soups to choose from—but make sure to read the label. Or
better yet, make your own using fresh veggies.
6.And slow down. Chew slowly and thoroughly to improve digestion and increase the feeling of satiety
after each meal. A good trick to help you slow down is to put down your knife and fork after each bite,
picking them up again only after you've chewed and swallowed. Also wait 20 minutes before going back for
seconds; it takes your body that long to figure out that it's full.
7.Last but not least. Drink plenty of water (1oz per 2 pounds of of bodyweight per day) and don’t
forget to drink Green Tea to help your waist line!!!
BEGIN TODAY…..AND SEE RESULTS BY THE SUMMER!!!
If one of your goals for 2007 is to lose those extra pounds gained during the holiday season, join me in the
following detox diet. This diet is recommended by Jay Robb, nutritionist and author of the e-book Fruit
Flush 3-Day Detox, published in First magazine, January issue:
FRUIT FLUSH 3-DAY DETOX
DAY 1
Fill up on protein to prime your body for your fastest fat burn ever. By consuming lean protein you'll
reduce your glycogen levels. Since glycogen are the first source of fuel burned by the muscles and liver,
when glycogen levels are low, the body switches to using stored fat for fuel. Just one protein-rich day can
cut glycogen level by 50% or more---enough to trigger rapid fat burn during the fruit-cleanse part of the
program.
To do: At two hour intervals until dinner, drink a protein shake (mix one scoop of soy or egg-white protein
powder with 8oz water)
8 a.m., 10 a.m., 12 p.m., 2 p.m., 4 p.m., 1 shake, plus 8oz water to flush glycogen metabolites through the
kidneys.
6 p.m.: 6 cups raw-veggie salad topped with 6oz lean protein (chicken, fish, turkey or beef) or 4 egg whites;
1/2 avocado or 2Tbs. olive or flaxseed oil and juice of 1/2 lemon or lime.
DAY 2 & 3
Nosh on fruit to flush trapped fat and toxins
A fruit-rich diet will fortify your body with up to 1,200 metabolically active enzymes, carotenoids and other
nutrients that will speed the liver's metabolism of environmental toxins by as much as 35%.
To do: Upon rising and every two hours thereafter until dinner, eat one serving of fresh fruit. Choose any
fruit, but avoid juices and canned varieties since the processing destroys almost 100% of the fruit's natural
enzymes.
8 a.m. 2 cups melon mix (combine cubed watermelon, cantaloupe and honeydews)
10 a.m. 1 medium banana
12 p.m. 2 cups fruit medley (combine sliced pineapple, strawberries, sliced apple, kiwifruit and blueberries)
2 p.m. 1 cup of grapes
4 p.m. 2 cups apple-blueberry delight (combine 1 apple, cubed, with 1 cup blueberries)
6 p.m. 6 cups of raw-veggie salad topped with 1/2 avocado or 2 tbs olive or flaxseed oil and juice of 1/2
lemon or lime; 1 protein shake (mix oz water with one scoop protein powder)
After those three days....take the rest of the week off, but try not to jeopardize your accomplishments by
over doing it with bad fat and eating late at night. Remember to consume a balanced nutritional diet:
20-25% lean protein, 40-45% complex carbs, not more than 30% healthy fat (avocados, nuts, fish), and of
course don't forget to include tea (specially green tea), 3 apples a day, and at least 80oz water. Then repeat
the three day fruit cleanse once weekly for up to 12 weeks.
If you're serious about losing weight, try to follow the above recommendations for at least three
months......you'll be surprised with the results!!! You'll probably loose 3lbs per week and feel better than
ever!
following detox diet. This diet is recommended by Jay Robb, nutritionist and author of the e-book Fruit
Flush 3-Day Detox, published in First magazine, January issue:
FRUIT FLUSH 3-DAY DETOX
DAY 1
Fill up on protein to prime your body for your fastest fat burn ever. By consuming lean protein you'll
reduce your glycogen levels. Since glycogen are the first source of fuel burned by the muscles and liver,
when glycogen levels are low, the body switches to using stored fat for fuel. Just one protein-rich day can
cut glycogen level by 50% or more---enough to trigger rapid fat burn during the fruit-cleanse part of the
program.
To do: At two hour intervals until dinner, drink a protein shake (mix one scoop of soy or egg-white protein
powder with 8oz water)
8 a.m., 10 a.m., 12 p.m., 2 p.m., 4 p.m., 1 shake, plus 8oz water to flush glycogen metabolites through the
kidneys.
6 p.m.: 6 cups raw-veggie salad topped with 6oz lean protein (chicken, fish, turkey or beef) or 4 egg whites;
1/2 avocado or 2Tbs. olive or flaxseed oil and juice of 1/2 lemon or lime.
DAY 2 & 3
Nosh on fruit to flush trapped fat and toxins
A fruit-rich diet will fortify your body with up to 1,200 metabolically active enzymes, carotenoids and other
nutrients that will speed the liver's metabolism of environmental toxins by as much as 35%.
To do: Upon rising and every two hours thereafter until dinner, eat one serving of fresh fruit. Choose any
fruit, but avoid juices and canned varieties since the processing destroys almost 100% of the fruit's natural
enzymes.
8 a.m. 2 cups melon mix (combine cubed watermelon, cantaloupe and honeydews)
10 a.m. 1 medium banana
12 p.m. 2 cups fruit medley (combine sliced pineapple, strawberries, sliced apple, kiwifruit and blueberries)
2 p.m. 1 cup of grapes
4 p.m. 2 cups apple-blueberry delight (combine 1 apple, cubed, with 1 cup blueberries)
6 p.m. 6 cups of raw-veggie salad topped with 1/2 avocado or 2 tbs olive or flaxseed oil and juice of 1/2
lemon or lime; 1 protein shake (mix oz water with one scoop protein powder)
After those three days....take the rest of the week off, but try not to jeopardize your accomplishments by
over doing it with bad fat and eating late at night. Remember to consume a balanced nutritional diet:
20-25% lean protein, 40-45% complex carbs, not more than 30% healthy fat (avocados, nuts, fish), and of
course don't forget to include tea (specially green tea), 3 apples a day, and at least 80oz water. Then repeat
the three day fruit cleanse once weekly for up to 12 weeks.
If you're serious about losing weight, try to follow the above recommendations for at least three
months......you'll be surprised with the results!!! You'll probably loose 3lbs per week and feel better than
ever!
GREEN TEA - THE BEST JAPANESE WEIGHT-LOSS SECRET
Did you ever wonder how Japanese women stay thin, especially around their belly, even throughout middle age?
In a recent study in The American Journal of Clinical Nutrition, scientists from Tokyo's Kao Corporation
reported that one of their secret relies on drinking at least 8oz of green tea daily. This drink contains
powerful antioxidants that have the ability to increase thermogenesis, the rate at which the body burns
nutrients to generate heat. In addition, these antioxidants help us loose the most stubborn fat around our
belly and waist line.........DON'T WAIT ANOTHER DAY.......BEGIN TO DRINK GREEN TEA TODAY!!! If
a cup of drink tea is not appealing to you, try the following ideas:
GREEN TEA CHILLERS:
Green-Tea Lemonade Tropical Mmm....
In a pitcher, combine 4 cups brewed In blender, combine 1 cup each brewed
green tea with 1 cup fresh lemon juice and green tea, cooled, mango nectar and
1/4 cup honey. Add ice; garnish with lemon. Pineapple juice. Add ice. Makes 4 servings
Makes 4 servings
BE CREATED....ADD GREEN TEA TO ANY OF YOUR FAVORITE MEALS!
Did you ever wonder how Japanese women stay thin, especially around their belly, even throughout middle age?
In a recent study in The American Journal of Clinical Nutrition, scientists from Tokyo's Kao Corporation
reported that one of their secret relies on drinking at least 8oz of green tea daily. This drink contains
powerful antioxidants that have the ability to increase thermogenesis, the rate at which the body burns
nutrients to generate heat. In addition, these antioxidants help us loose the most stubborn fat around our
belly and waist line.........DON'T WAIT ANOTHER DAY.......BEGIN TO DRINK GREEN TEA TODAY!!! If
a cup of drink tea is not appealing to you, try the following ideas:
GREEN TEA CHILLERS:
Green-Tea Lemonade Tropical Mmm....
In a pitcher, combine 4 cups brewed In blender, combine 1 cup each brewed
green tea with 1 cup fresh lemon juice and green tea, cooled, mango nectar and
1/4 cup honey. Add ice; garnish with lemon. Pineapple juice. Add ice. Makes 4 servings
Makes 4 servings
BE CREATED....ADD GREEN TEA TO ANY OF YOUR FAVORITE MEALS!
BASIC FACTS ABOUT NUTRITION
Macronutrients, Good vs Bad Fat, The Importance of Food Timing,
and enjoy two of Monique's nutritional recipes
MACRONUTRIENTS
WHY THE RECOMMENDED % AND PORTIONS?
CARBOHYDRATES - 40-55% of daily calories - provide a continuous energy supply to the body. Adequate
intake prevents the breakdown of muscle mass for energy use and helps the body convert body fat to energy.
A low-carbohydrate diet will cause weight loss, but mostly from the loss of muscle mass and body fluid, not
body fat. Since muscle is the main energy-burning tissue in the body, loss of muscle reduces your ability to
burn calories. With less muscle, you must eat less to avoid gaining weight. Carbohydrates are also essential
for the proper functioning of the brain, the central nervous system, and red blood cells. Consume mostly
complex carbohydrates instead of simple sugar to obtain optimum health. Simple sugars need to be limited to
10%; 40-50% carbs intake should come from complex carbs, such as brown rice, beans, vegetables, fruits and
whole grain foods. Of course, overeating foods high in carbohydrates, regardless of whether they are simple
or complex, will result in weight gain.
PROTEIN – 20-25% of daily calories - needed for the growth and repair of body tissues. Proteins are
needed for the formation of parts of blood, enzymes, some hormones, and cell membranes, and play an
important role in regulating the acid-base quality of body fluids, which is important during intense exercise.
An adult female only needs about 45 grams of protein a day or 15%-20% of total calories intake. Too much
protein is degraded and stored as body fat. In addition, animal-derived protein also poses health risks, such
as heart disease, cancer, osteoporosis (calcium excretion rises as animal-derived protein increases).
FAT – 30% maximum - although eating some fat is essential to health, you have to be careful to only eat
“healthy fat”, such as nuts, seeds, avocados, olive oil. Avoid saturated fats, such as whole milk, cheese, and
processed meats such as hot dogs and sausage, poultry skin, ice cream, “fast food.” Fat in the diet helps the
body absorb fat-soluble vitamins and provides essential fatty acids and red blood cells, and fuel most of the
body’s other organ systems. Keep fat intake below 30% of dietary intake.
GOOD VS BAD FAT
Our bodies need fat, but not just any fat. We need healthy fat in a healthy balance. Healthy fat is needed
for energy, insulation, and to cushion tissues and organs. Good or monounsaturated fat is heart-healthy
because it doesn’t clog arteries or raises bad cholesterol (LDL) as the bad/saturated fat does. On the
contrary, monounsaturated fat reduces your bad cholesterol or LDL, and boost your good cholesterol (HDL.)
Another type of good fat is the Omega-3 fatty acids which are believed to help your brain, immune system
and heart performance. Regardless of the type of fat, in order to maintain or loose weight, total fat intake
should never exceed 30% of total daily calories with a maximum of 10% being saturated. Keep in mind that
fat provides 9 calories per gram, more than twice the calories provide by carbohydrate or protein, 4 calories
per gram respectively.
GOOD (HEALTHY/MONOUNSATURATED) FAT & OMEGA-3 FATTY ACIDS:
Canola, Olive, and Flaxseed oils, Avocados, Almonds, sunflower & flaxseeds
Omega-3 is found in oily fish such as salmon & tuna
BAD (SATURATED) FAT- (Derived mostly from animal sources)
Red meat, Margarine & butter, French fries, packaged foods like chips & cookies
Whole milk & cheese, processed meats: hotdogs/sausages; poultry skin
Palm & coconut oils
To avoid overconsumption of bad dietary fats start reading food labels, avoid food with trans-fatty acids or
hydrogenated fats. Consume less red meat and other animal derived fats. Eat fish at least once of week. Eat
plenty of fresh vegetables & fruits. Season your salads and recipes with canola, olive, or flaxseed oils; always
add almonds and other nuts to your salads. FINALLY, DON’T EVER FORGET TO EXERCISE REGULARLY
TO BURN ALL THE EXTRA CALORIES NOT USED BY YOUR BODY!!!
| STOP EATING LATE AT NIGHT AND FEEL HEALTHIER THE DAY AFTER... |
FOOD TIMING
New research shows that when you eat is just as important as what you eat. Food timing refers to being able
to match your food intake to you energy expenditure at any given hour. If you begin to time your meals &
snacks just right, you will get leaner, feel less fatigued and more focused.
You’ll feel more mentally alert and have better muscle-to-fat body composition. Here are some points to
develop your own optimal eating schedule and to get a lean, strong physique:
1) DON’T EAT starchy carbs, such as bread, rice, potatoes 3-5 hours before bedtime. Try to cut these
carbs by 5:00pm
2) BREAKFAST SHOULD BE YOUR BIGGEST MEAL, include adequate starchy & complex carbs for
energy, such as whole wheat bread & oatmeal, protein & healthy fat.
3) IF YOU TRAIN EARLY IN THE DAY, make your last meal lowest in starchy carbs, animal derived
protein, or unhealthy fat.
4) IF YOU TRAIN IN THE EVENING, definitely include at least one serving of starchy carbs in your
last meal of the day, which will aid your body’s recovery through the night.
5) EAT FREQUENTLY, EVERY 2-3 HOURS
6) DON’T SKIP POST-WORKOUT NUTRITION, this time is very important to eat appropriately
because this is when specific hormones and enzymes responsible for muscle repair and carbohydrate storage
are at their highest levels. Eat a balanced recovery snack or meal with a 3:1 ratio of carbs/protein within 30
minutes after completing your workout. Don’t think of it as putting back all the calories you just burned.
Instead, try shifting around the calories your already eat so that your post-workout meal is part of your
daily calorie allowance.
Herbed Tofu with Tomatoes
From Sally Velasquez's Kitchen
1 pkg. Medium to Hard Tofu, cut in 1" cube size
1/2 onion sliced, medium size cuts
2 tomatoes sliced in quarters or use 1 cup of cherry tomatoes
1 tablespoon of olive oil
1 1/2 tsp. dillweed with fresh lemon or use dillweed/lemon herb seasoning
(Optional) add fresh basil to taste, chopped
Salt & pepper to taste
Fry Tofu until light brown with olive oil, add ingredients cook about 2 minutes and serve.
Dish may be used as a salad or served with other meals. Great compliment with Spinach Scrambled Eggs
served for Breakfast. Keep refrigerated if not served warm.
Thank you Sally!!!
P.S.by Monique, if you are crazy about garlic, like me, add 3-4 globes of matched garlics with
oregano and salt to the tofu.
From Sally Velasquez's Kitchen
1 pkg. Medium to Hard Tofu, cut in 1" cube size
1/2 onion sliced, medium size cuts
2 tomatoes sliced in quarters or use 1 cup of cherry tomatoes
1 tablespoon of olive oil
1 1/2 tsp. dillweed with fresh lemon or use dillweed/lemon herb seasoning
(Optional) add fresh basil to taste, chopped
Salt & pepper to taste
Fry Tofu until light brown with olive oil, add ingredients cook about 2 minutes and serve.
Dish may be used as a salad or served with other meals. Great compliment with Spinach Scrambled Eggs
served for Breakfast. Keep refrigerated if not served warm.
Thank you Sally!!!
P.S.by Monique, if you are crazy about garlic, like me, add 3-4 globes of matched garlics with
oregano and salt to the tofu.
HEART HEALTHY RECIPES FROM MONIQUE'S KITCHEN:
" TUNA SALAD A LA DOMINICANA"
Ingredients:
2 can - 12oz Light Tuna in Spring Water (drained)
1/3 - 10oz jar of Sweet Relish
1/4 cup - chopped red onion
1 Lime
1 - Tbs chopped cilantro
2 boiled eggs in small pieces
1 Tbs olive oil
1/2 Tbs vinager
Pepper & Salt to taste
1 Tbs of mixed nuts (almonds, sunflower seed, etc)
4 Cups of mixed green salad
1/3- 16oz Cranberry sauce
Pour lime on drained tuna. Mix all other ingredients and pour them into the tuna & lime. Mix well and
refrigerate for around 1/2 hour.
Make a salad with baby spinach, shredded carrots, tomatoes, avocados, cucumbers, broccoli, & red onions.
Pour tuna mix on top of the Salad. Decorate the top with the mixed nuts and serve it with the Cranberry
sauce on the side.
NOTE
This recipe is one of my favorite because it gives me plenty of protein, healthy fat
and Omega-3 fatty acid, and complex carbs. In addition, this recipe is very filling and gives lots of energy
for next day workout. The cranberry sauce is an excellent ingredient that will make you believe that you're
celebrating Thanksgiving!!!
" TUNA SALAD A LA DOMINICANA"
Ingredients:
2 can - 12oz Light Tuna in Spring Water (drained)
1/3 - 10oz jar of Sweet Relish
1/4 cup - chopped red onion
1 Lime
1 - Tbs chopped cilantro
2 boiled eggs in small pieces
1 Tbs olive oil
1/2 Tbs vinager
Pepper & Salt to taste
1 Tbs of mixed nuts (almonds, sunflower seed, etc)
4 Cups of mixed green salad
1/3- 16oz Cranberry sauce
Pour lime on drained tuna. Mix all other ingredients and pour them into the tuna & lime. Mix well and
refrigerate for around 1/2 hour.
Make a salad with baby spinach, shredded carrots, tomatoes, avocados, cucumbers, broccoli, & red onions.
Pour tuna mix on top of the Salad. Decorate the top with the mixed nuts and serve it with the Cranberry
sauce on the side.
NOTE
This recipe is one of my favorite because it gives me plenty of protein, healthy fat
and Omega-3 fatty acid, and complex carbs. In addition, this recipe is very filling and gives lots of energy
for next day workout. The cranberry sauce is an excellent ingredient that will make you believe that you're
celebrating Thanksgiving!!!
BLACK BEANS SALAD
2- 16oz can black beans (drained and rinsed)
½ cup green onions
1 tsp cilantro (chopped)
1/3 cup red onions (chopped)
1/3 cup green pepper (chopped)
2 tbsp olive oil
1 ½ tbsp vinegar
½ tsp salt
½ tsb pepper
Small drop of sugar
Mix all ingredients, cover and refrigerate for at least ½ hour, enjoy it with grilled salmon or lean chicken!!!
2- 16oz can black beans (drained and rinsed)
½ cup green onions
1 tsp cilantro (chopped)
1/3 cup red onions (chopped)
1/3 cup green pepper (chopped)
2 tbsp olive oil
1 ½ tbsp vinegar
½ tsp salt
½ tsb pepper
Small drop of sugar
Mix all ingredients, cover and refrigerate for at least ½ hour, enjoy it with grilled salmon or lean chicken!!!
| HEALTHY CHOICES CAN ALSO HAVE "MUCHO SABOR" |
| YOU ARE WHAT YOU EAT...BE GOOD TO YOUR BODY!!! |
| DID YOU KNOW THAT A HANDFUL OF WALNUTS DAILY CAN LOWER LDL ("BAD") CHOLESTEROL BY 12% IN SIX WEEKS? ACCORDING TO A STUDY AT PENN STATE. |
| | | | | | | | | | | | | | | | |
| 2 Fat free yogurt 1 Squeezed lime juice 1 ½ Cup Cranberry juice Crushed Ice MIX ALL INGREDIENTS IN BLENDER…ENJOY THREE 10-12OZ SERVINGS PER DAY! ---REFRESHING, DELICIOUS AND HEALTHY--- |