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This special report gives you the basic outline on the benefits and importance of healthy eating, then moves on to cover the basics of planning meals, shopping and preparing foods. It also lists some places in your community that can help you save time and money on food, and tells you where you can find recipes for healthy meals.
Discover How To Eat Your Way To The Dream Body You've Always Wanted Without Any Hard To Follow Diets.
Meal Plans 101: Custom design meal plans in minutes
Let's face it: Nutrition can be confusing, but creating effective nutrition plans to help you reach your fat loss and physique goals do have to be. Introducing Meal Plans 101, the simple, yet effective software created by Dr. Chris Mohr and Jayson Hunter, RD, CSCS, to help their clients lose fat, gain lean body mass, and simply improve overall health—quickly and effectively!
Meal Plans 101 is a culmination of two dietitians tired of the endless, generic, "one size fits all" type of diets that are supposed to meet everyone's needs, as well as the endless calorie counting of foods that only leads to frustration and failed goals.
You have surely wasted hours upon hours attempting to create meal guidelines for yourself, only to find that Meal Plans 101 gives you the exact nutrition plan for losing stubborn fat. It will give you specific guidelines to gain lean muscle, and it will simply improve your health! Whatever your goal, there is an answer.
These are some of the benefits of using Meal Plans 101:
- It allows you to figure out exactly how many calories you should be eating in a day. This may not sound revolutionary, but how many of you know this information? A study published in the Annals of Internal Medicine in 2006 showed that most individuals underestimate their calories by 30%!
- This program gives you the options of weight loss, weight maintenance, or even weight gain so you can customize the program to your goals.
- Track your body composition over the course of your success. It is crucial to monitor and measure your progress so that you can modify your meal plans and continue to progress towards your goals. If you don't measure and modify your meal plans, then you won't continue to succeed.
- And you know what the best part is? Some people may know how many calories they should consume, but have no clue how to take that into eating "real food." You may need 30 grams of protein at a meal, but how much actual chicken does that equate to? This program tells you EXACTLY what you need to eat at each and every meal of the day, with the perfect portions of food to help you reach your goals.
Society's version of a portion is grossly distorted. A portion is the amount of food per food category you should be eating. This software tells you what equals a portion and it tells you exactly how many portions you should be eating to meet your goals.
Meal Plans 101 is, in my opinion, the BEST nutrition resource on the internet today. CLICK HERE for more information on how to order.
For more tips on eating well, visit Your Meal Planning Guide.
Why a mother of 2 kids need this...
Losing weight is certainly a concern in first-world living. It so happens I have 2 friends who are concerned about their weight, and as an extension for one of them, with regards to her 2 children's diet.
The one with kids weighs about 162 lbs I think, and she says family life is robbing her of her time to exercise. I'm not too sure about that :) Aren't household chores physical?
So she says she wants to go down to 130 or even 125 in 6 months. That's not impossible but with her family life as an 'obstacle', time management is the first issue to face if she wants to exercise. A disciplined and regimental physical routine like cardio exercise is always helpful to burn up carbohydrates at an accelerated rate.
Meal-wise, increase fibre intake through brown rice, whole wheat bread, fruits and vegetables. Cut down on sugar and salt, e.g. crisps, chocolate, biscuits and cakes.
On another level, she should also consider her age, physical measurements, gender etc. to better understand the inner workings of your body. Family history and habits may play a part. She can get professional advice from a nutritionist or a network marketer who CARES.
Even better, read up more medical advice and crunch some numbers in terms of calories etc. if she is meticulous and numbers are crucial to bring about awareness to the desired end-result you want.
That's why I recommend this meal planning software for its ability to take the guesswork out of portion sizes and thus makes menu planning a lot easier. She can also better design meals for the benefit of her children too.
Hey Sarah, if you're reading this, you know I wrote for you.
Trust me, if you put your mind to it, make it a habit, losing 5 lbs per month gets easier as the weeks pass by, then you'll be cruising along.
Think about it, if you had done nothing you might gain another pound some time soon. You're even further away from your goal and the cost gets higher. What is it worth for you to transform how others perceive you, especially your HUSBAND, in 6 months' times, saying you look 'different' (if they are coy about complementing you as slim or beautiful)?
If you're fed up with endless diets, hard-to-follow meal plans, and worst of all zero progress, then you've just discovered a simple push-button quick meal planning system so simple and easy to use.
- Choose your own nutrient ratio percentages whether it's high carbs, low carbs, medium carbs.
- Customize your meal plan regardless of what diet you are on...zone, abs, low fat, high protein etc.
- Balance your food options for weight loss, weight maintenance, or even weight gain.
- Pick from 13,339 food options to create a limitless range of delicious and thoroughly enjoyable recipes! You'll never run out of ideas for creative yet healthy meals, get bored with your food choices and actually eat the foods you love!
- How much actual chicken does 60 grams of protein equate to? "Meal Plans 101" tells you EXACTLY what you need to eat to fulfill the right amount of calories and servings for each meal so you don't have to worry about meticulous counting.
- And so much more!
Read What Folks Have To Say About Meal Plans 101
"I've been using Meal Plans 101 for 2 months and I can honestly say that it has been a great help in monitoring my nutrition. The guesswork is taken out of portion sizes and in turn this also makes menu planning a lot easier. The most important benefit from my point of view is the fact that it enables me to alter my macro-nutrient ratios very easily. I can switch from a diet of 50/30/20 of carbohydrates, protein and good fat to say 45/20/35 AND it provides suggestions for the content of each meal. I also like the way the program caters for weight loss, gain or maintenance and how it provides accurate calorific data for the program that you are on. No more guessing! Thanks for a great product that has helped me burn unwanted fat and has also kept me feeling full." - Bob Dickson
"First of all let me say that I'm loving the meal planning software. It makes planning easy and due to the servings recommendations, I'm getting much more variety in my nutrition plan. I've been telling people in my office and friends and family about it!" - Joshua Jones
"Hello, my name is Joyce Nelson-Avila from Bloomingdale, IL.. I just started using the program. I like the fact that the foods are broken down into categories (protein, fruit etc.) and that the formulas are written beside each meal for the day. It's easy to make choices. I also like the fact that I can enter my own choices into the menu. That has been a downfall of other programs I have tried. I have already started losing again (4 lbs. in the first 2 weeks) after a long plateau. I had to make some more behavior changes as well but it's been worth it. I already work with a trainer (for the past 2 1/2 years) and exercise at my local gym. Thank you so much!" - Joyce
"I have to tell you that this program is better than I first thought. Whatever it costs, it is worth it. I have been working with patients who are recently discharged from an eating disorder clinic—making a specific nutrition plan was time consuming before, but now with this, it's a cinch! Now I am able to get them started on a diet that fills the bill perfectly. I am pleased that there is a weight loss/weight gain feature as well as maintenance. WOW!" - Dr. Tom Wnorowsk, Clinical Nutritionist, Millville, NJ
"It is a very easy meal plan to implement. It seems terrific for simple and individualized meal planning. I especially like that fact that it can be used by the general population and doesn't need to be delivered by a health professional." - Penny Kris-Etherton, PhD, RD, Distinguished Professor of Nutrition, Penn State University
"Just wanted to let you know that I'm still using Meals 101 and now it's a part of my everyday life. I've lost about 12 pounds thus far (down from 230). As a grad student, full-time employee and new father, it makes planning meals extra convenient!" - Josh
"Raising twins that are under 4 years of age is hard enough. To try and eat right is just something that I don't have time to deal with. Meal Plans 101 has allowed me to both raise my energetic twins as well as make sure that I eat to meet my nutrition goals. It only took about 10 minutes to create a meal plan that I not only could follow, but that I enjoyed eating as well. I am now reaching my nutrition and fitness goals thanks to Mealplans101. I also have more energy to keep up with these crazy twins. Thank you Jayson and Chris!" - Lisa Holzapfel, Mother of Twins, Chicago, IL
"I've been putting together meal plans for my clients for the last 12 years. Using software, to calculate food quatities and give people a visual effect of what there food intake should look like, simplifies the process. Meal Plans 101 is the simplest weight management software I have used. It's huge food data base and simple instructions lets me develop meal plans for a wide variety of clients.Whether their goal is weight loss or better nutrition for sports performance Meal Plans 101 can accomodate their needs and get them the results they want. Most recently I used it to help a local Biggest Loser contestant lose 10 lbs. in the 1st 2 weeks of her contest." - Rafael Moreat CSCS, Results 4 Sure
"I just wanted to thank you for making this program available. I have been working with a trainer and have lost 40 lbs. and have hit a plateau. I believe it is from too many calories in and not enough expended, so this program is going to come in handy. I had made a simple excel program that would add up all of my foods for the day but it's alot more work than yours is and it doesn't have the features your program does. I think by adjusting my calories, I will be able to lose faster. I'm also glad I can track my progress in other areas as well. Thank you!" - Joyce
To age well, we must eat well; start with veggies, fruits by Sharon Johnson
Healthy aging is directly tied to what you eat. That's all I really intend to say, so there's no need to keep reading. That is, unless you want details.
I recall teaching a health promotion class and realizing, early into the session, that one of the attendees had absolutely no idea that what she put in her mouth affected how she felt. No idea-it was like a revelation to her to be told there were links, let alone foods that could actually slow the aging process.
This woman, let's call her Nadine, knew if she ate too much she felt stuffed, but that was about it. It had never dawned on her that there was a relationship between food and mood, let alone food and the possibility of improved vision or increased mental sharpness. The idea that the type of food Nadine ate might determine how long she lived "absolutely shocked" her. Most of us are not so innocent about these issues. We recognize that saturated fat and sugar are not good for us. We know that five to nine fruits and vegetables a day is recommended and that few of us get close to that number. What we also know, too well, is the taste of double-glazed doughnuts and super-sized french fries. This month's issue of Health magazine discusses what to eat if you want to live long and prosper. Doughnuts are not on the list; neither are fries. But there are lots of tasty anti-aging foods. Recent studies, including one done at Oregon State University's Linus Pauling Institute, clearly demonstrate certain foods can slow down the aging process.
Let's go shopping. Envision yourself in the grocery store buying some anti-aging foods. Enter at the produce section; pick up anything that's dark green, vegetables like spinach, kale or broccoli. Eat any of these antioxidant foods and you're more likely to fend off macular degeneration and cataracts. Pick up some garlic, which is touted to lower cholesterol and fight cancer. You might want to get a few onions. They're said to help keep blood clots from forming.
Definitely buy fruit. Peaches and persimmons are highly protective. But nectarines and red apples should also be placed into your shopping cart, and remember to eat them with the skin on. Brain- saving berries are a good choice, and blueberries are a particularly excellent selection.
Move on to the meat section, just don't buy much. Instead, look for cold-water fish (blue fin tuna, mackerel and salmon). Go for meat alternatives like soybeans and nuts (almonds, walnuts or pecans). They'll help with cholesterol.
Before you leave the store, you might pick up a bottle of wine (or grab a large container of grape juice; new studies indicate it, too, has heart-protective qualities). And don't forget to pick up tea; black, green or orange pekoe are supposed to be the best.
Through shopping? If you don't feel better, you will soon. First you need to prepare your anti-aging food. You might log on to Health.com and click on "food" to get a few good recipes.
Bon appétit. Live long and prosper.
Sharon Johnson is an assistant professor in family and community development at OSU Extension and a member of the Senior Advisory Council. Reach her at s.johnson@oregonstate.edu
A blast from the past: Jack Lalanne!
He is an amazing man. Remember, no one in that era was talking diet. No one spoke of whole grains, fruits, veg etc. Wonder bread was considered good for you! He was a true visionary 40 years ahead of his time! Unreal!
Nutrition Question 1: How much fiber?
Extracted from an interview with Dr. Chris Mohr and Jason Hunter, creators of Meal Plans 101.
Q: Is it possible to consume too much fiber?
A: I guess it is possible, but the only real side effect would be constipation. The more likely question to this is: Is it likely to happen? There is probably less than 1% of the population that consumes way over the suggested amount per day.
The suggested amount is 25-30 gms of fiber a day and we average around 13 grams a day. So less than half of the recommended amount. If you are to eat over 30gms of fiber a day be sure to consume plenty of fluids throughout the day and you shouldn't have any side effects such as constipation.
Nutrition Question 2: Sodium complications from food
Extracted from an interview with Dr. Chris Mohr and Jason Hunter, creators of Meal Plans 101.
Q: There's been a lot of talk lately about the levels of sodium in our foods being extremely high. What are the complications of this and what foods are the culprits?
A: The complication is that high sodium levels contribute to high blood pressure which puts a strain on your heart and all your vessels and veins. Generally processed foods are the culprit because sodium is used as a preservative to lengthen the shelf life of foods. Canned foods is another culprit. If you look on the shelves you are able to purchase the same canned foods that are either sodium free or light sodium.
The best best is to choose non-processed and non-canned foods. Instead chose fresh or frozen vegetables, make your own soups, and eat lean meats and whole grain starches. If you limit the processed and canned products then you shouldn't have to worry about sodium levels.
How to keep kids healthy through their diet.
Fat Loss Question 1: Recommended Supplements
Extracted from a Q&A session with Chris Mohr
Q: I am trying to lose weight and need to know to what supplements I should be taking to enhance my fat loss?
Brian K, San Francisco, CA
A: First and foremost you need to focus on your diet and training. The first 50 folks who ordered Human Inferno will actually be receiving a free fat loss supplement guide (I know, I know—shameless plug); unfortunately (for you), but fortunately (for me) those were gone soon after the launch. In fact, Human Inferno is currently on backorder. Anyhow, enough shameless, self promotion. What I can tell you, though, is that no supplement can replace a poor diet. Determine your caloric needs and focus on whole grain carbs (oatmeal, quinoa, sweet potatoes, etc), lean proteins (chicken and turkey breast, low-fat cottage cheese, etc), healthy fats (flax, walnuts, fish, etc) and fruits and veggies and weight loss isn't hard. Of course training plays a huge role as well—don't spend hours and hours on a treadmill, unless you want to look like a person who lost a ton of weight but has little muscle to go with it. Steady state cardio is fine, within reason...do some intervals, weight training, and don't worry about any supplements at this point in the game. Change your habits and success will follow.
Fat Loss Question 2: Fruits And Vegetables
Extracted from a Q&A session with Chris Mohr
Q: I recently graduated college and have since noticed I was gaining a bit of weight. I am trying to change my diet and am a bit confused on all the contradictory advice. This is a basic question, but I live on Martha's Vineyard, so fruit and vegetables are a bit tough to come by in the winter. Am I doing a disservice to my body by eating the frozen variety?
Matt T, Martha's Vineyard, MA
A: Thanks for the question, Matt. It's a common one and frozen fruit and vegetables are absolutely just as good as the fresh variety. In fact, some studies have been done to show that frozen fruits and vegetables may have MORE nutrients than their "fresh" counterparts because they are frozen at peak ripeness, which at that point they lose a lot less nutrients/vitamins/minerals than the "fresh" kind you may buy in the store, which very well could be past the point of freshness. Just be sure you're not buying the frozen variety that have added sugar!
More opinions and advices from Chris Mohr
Extracted from a Q&A session with Chris Mohr
Q: What are your thoughts on nutrition for fat loss?
Nutrition is by far the most important component of a fat loss program. Of course exercise is crucial as well, but it very possible to lose fat by changing your diet; it's a much slower process to do the same solely through exercise. Folks need to focus on real foods; foods that are loaded with nutrients and fiber, which allow them to lose weight quickly and healthfully, rather than those with a laundry list of ingredients loaded with junk.
Diet and training are like two wheels on a bike; you ultimately want both working to accelerate the process and keep your hard earned muscle.
Q: Can you outline a very basic fat loss routine for our readers?
My Ph.D. work focused on the prevention and treatment of overweight and obesity. I like to tell people I spent 10 years in school learning that to lose weight you need to eat less and exercise more. There's no way to get around the fact that weight loss requires a shift in energy intake and expenditure, so you're expending more calories than consuming. Obviously where those nutrients are coming from is important, as is the type of exercise you do. You can lose weight and look like a "skinny, fat person" or you can lose weight and actually preserve some muscle mass to help burn additional calories. It's crucial to learn about optimizing your nutrient intake first; if you're reducing your calories, you need to make sure the calories you're eating are providing a ton of nutrients...a lot of "bang for your buck" so to speak. Focus on whole grains (or as I like to say "think fiber, not carbs"), lean proteins, the omega 3's and other healthy fats, and of course fruits and veggies. It's important to learn what a portion size is to determine the amount of calories in particular foods; once you learn this and actually eat proper portion sizes, the weight loss part will come along for the ride.
Q: What are the three best tips for fat loss?
1. Monitor your intake with a food and exercise in a journal. It's impossible to know what's working if your haphazardly guessing. It's like swinging at a pinata; sometimes you hit and more often than not, you don't.
2. Learn about portion sizes.
3. Eat "real" foods. Stick to those that don't come from a box or a bag, but instead are closest to how they're found in nature (oats, whole grains, fruits, vegetables, chicken, fish, etc).
Q: And the 3 biggest mistakes?
1. Eating less but focusing on "empty" calories. Yes, you'll lose, but any hard earned muscle you had will go right down the toilet too. You can easily lose weight eating 4 Snicker's bars each day, but you sure as heck won't look or feel very good.
2. Focusing solely on steady state aerobics and avoiding weight training and intervals.
3. Starving yourself to lose.
Q: Do you work any differently with males and females? Particularly in regards to fat loss.
No. The only difference in my opinion would be their specific dietary needs meaning preferences, allergies, and calorie needs. They both need a reduction in calories and need to focus on nutrient dense foods. They both need to train hard, hit the weights, and try to preserve as much muscle mass as possible. They both need some type of interval work to ramp up their fat loss. Females may have some more "stubborn" areas than males, but the training would essentially be the same, as would the basic premises of the diet.
Q: What other tips could you add of your own?
Don't fall for fads. There are a lot of "experts" spewing their "words of wisdom." You don't have to make this too difficult, but it does take some effort, meaning there's surely no quick fix.
Q: Do you use or recommend any supplements?
I don't make blanket recommendations to folks; I think it depends on the particular situation or needs. For example, creatine is useful for most, but I'm not going to suggest a 45 year old mom who is looking to improve her diet and make some changes in the gym take creatine. Most folks rely too much on supplements and don't focus on what is most important—diet and training. I personally take a multivitamin, post-workout supplement, glucosamine/chondroitin, omega-3's, and a meal replacement powder if I'm tight for time.
Q: OK, you've got 8 weeks to get Mr Smith ready to be a Hollywood action hero. He's about 30lbs over-fat. What do you do?
Look at his overall diet to see his current dietary practices and habits. Figure out his caloric needs for fat loss and work with him to develop a program he can and will follow. He'd be hitting the weights several times a week, focusing on whole body movements (squats, deadlifts, chins, bench press, etc), add some interval work to his routine, along with some steady state aerobic activity and he'd clearly be monitoring his diet—30 lbs in 8 weeks is tough, so he can't waiver a bit in his efforts.
Q: Anything else you'd like to mention?
Never stop reading. You can learn something from everyone (well, almost everyone). If they at least cause you to think, the authors have done a good job and you've picked up something. Avoid the fads and focus on the basic principles, whether it's nutrition or training, there's no way around them.