The Fit School Diet Plan:
1 Year to a Nutritionally and Physically Fit Life
Carol D. Frazey
Published by Carol Frazey at Smashwords
Copyright 2011 Carol D. Frazey
Smashwords Edition, License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
This book is dedicated to Barry Jefferson Davis, my brother and friend.
“So, I'll take the good with the bad. The good always weighs more on the scales of life anyhow.” -Barry Jefferson Davis, 2010
How to Use the Fit School Diet Plan
How to Lose Weight with The Fit School Diet Plan
When we think about losing weight, it seems complicated. It’s actually pretty simple. What’s that you say? If it’s so simple, then why are 66% of people in the United States overweight or obese? Because they don’t understand the simple concept of energy balance. Here is why, it is so simple:
Weight Loss = Eating fewer calories than you use each day
or
Weight Loss = Using more calories than you eat each day
Whether you are hypothyroid (like I am) or obesity runs in your family (like it does in mine), you can lose weight with these simple formulas. We can justify, defend, or think of a thousand excuses for why we are not at the weight we want to be. Only when you are ready to give up all of your reasons for being overweight, are you ready to lose weight. Let me repeat that. Only when you are ready to give up all of your reasons for being overweight, are you ready to lose weight. Just the fact that you are still reading is evidence enough that you are ready!
Now that you know that you are ready, another thing you must know is that we are all creatures of habit. We get out of bed, brush our teeth, drive to work, eat our meals, and even dress ourselves the same way each day. We also have certain foods we eat each day. Sometimes these foods or beverages are “linked” with certain times of day (like a coffee at noon), other foods or beverages (like always having a donut with your coffee), or with an activity (like eating something salty while you watch TV). When we try to change these habits, we sometimes become uncomfortable and maybe even a little irritable. This discomfort will last a few days or until a new habit is formed. The hard part is getting through that first week or so of discomfort. But as speaker Michael Neill says, “You can do hard”.
So, how do we use the above formulas and change the unhealthy “links” that we’ve formed? The Fit School Plan is the answer. Don’t get rid of anything. Do what you do. Don’t think about it. Don’t analyze it. What I will ask you to do each week is to add something to your life. If you can follow along and make one healthy change that I suggest each week, you will be a different person by the end of the year. You can do this!
How to Use This Program
To make the process of becoming nutritionally and physically fit as simple as possible, I would like to suggest that you don’t make this plan the most important thing in your life or the center of your universe. As stated before, adopting a healthy lifestyle and losing weight should be SIMPLE. While you will not lose 30 pounds in 30 days (which is not healthy), you will be on your way to a healthier, fitter life. Follow the simple steps below and have fun
1. Each week, you will be given a Nutrition or an Exercise goal to achieve.
2. On Friday, look at the following week’s goal. This will give you enough time to purchase any food items you may need for the following week.
3. Use each week’s check-sheet to keep your goal in sight, check off the days you achieve your goal, and hold yourself accountable.
4. Accumulate goals each week to accomplish a healthy lifestyle in 1 year.
5. Please do not look more than 1-week ahead. It may look too overwhelming. But, if you add these healthy habits into your life gradually, one week at a time, the changes will be easy and achievable.
Have fun! Back to the Table of Contents
Week 1: Eat a healthy breakfast every day.
Studies have shown that people who eat breakfast are healthier and less likely to be overweight than people who don’t. According to the American Heart Association, people who eat breakfast daily are less likely to be obese, have diabetes, or have heart disease. A healthy breakfast can include a variety of foods. Because of the popularization of high protein diets, people have been led to believe that foods such as bacon and sausage can constitute a healthy breakfast. While these foods may make someone feel “full”, the saturated fat in these foods is linked to heart disease, which is the number one killer in middle age and older adult men and women in the United States. Prepackaged whole-grain cereals can be a fast, convenient, healthy breakfast food. Look for cereals that list whole grain or bran as the first in the ingredients list and contain at least 2 grams of fiber. In general, the more fiber it contains, the better it is for you.
Breakfast Ideas
Whole-grain cereal with fruit and milk
Whole-grain cereal with a cup of yogurt
Whole-grain toasted waffle topped with all-natural peanut butter
Homemade oatmeal with milk and dried fruit
A whole-grain pita stuffed with sliced hard-cooked eggs
Scrambled eggs, whole-grain toast, and fruit
Peanut butter or hummus on whole-wheat toast and milk
Lean ham on a toasted English muffin with vegetable juice
Breakfast wrap made with chopped, fresh or canned fruit and low-fat cream cheese rolled in a whole-wheat tortilla with milk
*From the American Dietetic Association www.eatright.org
Healthful “Nontraditional” Breakfast Ideas
Chicken noodle soup and fruit
Pita bread and low- or fat-free yogurt
Oatmeal with unsweetened applesauce
All-natural peanut butter on whole-wheat toast
Dry cereal mix with a pear
Scrambled eggs, whole-grain toast, and fruit
Grits topped with low-fat or fat-free cheese
Reheated rice and a hard cooked egg
Bagel with low-fat or fat-free cheese
Rice and beans with fruit
*Breakfast ideas from the USDA, http://www.teamNutrition.usda.gov/
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 2: Walk 10 minutes on at least 1 day this week.
Comfortable shoes are important when starting your walking program. You don’t need to spend a lot of money to get a good pair of walking shoes. Choose a running, walking, or cross-training shoe that feels good, has a lot of cushioning, and supports your foot. If you need help choosing a shoe that is right for your foot, most running stores have knowledgeable people to help you find the correct shoe for you.
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
Exercise
I walked 10 minutes 1 day this week M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 3: Eat 1 apple each day this week.
According to the old adage, “An apple a day keeps the doctor away”. Speaker Jim Rohn asks, “What if that’s true? You say, that’s easy to do. Then why aren’t you doing it? Because it’s easy not to do.” It’s the little choices we make each day, like choosing an apple over a candy bar or walking for 20 minutes versus watching television for 20 minutes that can not only add years to our lives but also make it a healthy, vibrant life.
An apple contains 95 Calories, 25 g Carbohydrates, 4.5 g Fiber, 11 mg Calcium, 195 mg Potassium, and 8.4 mg Vitamin C.
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 1 apple M___ Tues___ W___ Th___ F___ Sat___ Sun___
Exercise
I walked 10 minutes 1 day this week M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 4: Walk 10 minutes on at least 2 days this week.
Walking burns about 100 calories every 10 minutes. Walking is a great way to increase your heart rate, burn calories, build muscle mass, and get mentally refreshed. The U.S. Department of Health and Human Services has a great resource called Tips to Help You Get Active at http://win.niddk.nih.gov/publications/tips.htm
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 1 apple M___ Tues___ W___ Th___ F___ Sat___ Sun___
Exercise
I walked 10 minutes 2 days this week M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 5: Eat at least 10 baby carrots each day this week.
Carrots are packed with many vitamins and minerals. Ten baby carrots contain about 30 calories, 2.5 g fiber, 201 mg potassium, and 5,432 mcg (micrograms) beta carotene.
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 1 apple M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 10 baby carrots M___ Tues___ W___ Th___ F___ Sat___ Sun___
Exercise
I walked 10 minutes 2 days this week M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 6: Walk 10 minutes at least 3 days this week.
One way to stay motivated with your walking plan is to have a goal. For example, some people want to be able to go hiking with their grandchildren or great-grandchildren. Others would like to be able to walk to the mailbox without getting out of breath. Another fun goal is to do a walking tour in another part of the world. Below are some resources to help you plan a walking tour.
Elderhostel: A non-profit organization that provides inexpensive educational adventures for adults 55 and older. They offer tours in the US, Canada, and 80 other countries. Walking / Educational tours are available. http://www.elderhostel.org/
The Wayfarers: All-inclusive, guided walking throughout England, Scotland, Wales, Ireland, France, Italy, Switzerland, United States, and New Zealand. http://www.thewayfarers.com/
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 1 apple M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 10 baby carrots M___ Tues___ W___ Th___ F___ Sat___ Sun___
Exercise
I walked 10 minutes 3 days this week M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 7: Eat ½ cup of broccoli each day this week.
½ cup raw, chopped broccoli contains 15 calories, 1.2 grams fiber, 21 mg calcium, 139 mg potassium, and 39 mg vitamin C.
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 1 apple M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 10 baby carrots M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate ½ cup broccoli M___ Tues___ W___ Th___ F___ Sat___ Sun___
Exercise
I walked 10 minutes 3 days this week M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 8: Walk 15 minutes at least 3 days this week.
By gradually increasing the time you walk each week, you reduce the chance of injury. It is also more likely that exercise will become a part of your daily life.
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 1 apple M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 10 baby carrots M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate ½ cup broccoli M___ Tues___ W___ Th___ F___ Sat___ Sun___
Exercise
I walked 15 minutes 3 days this week M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 9: Eat 1 banana each day this week.
A banana contains 105 Calories, 3 g fiber, 422 mg potassium, 10 mg vitamin C, and 6 mg calcium.
Weekly Assignment
Nutrition
I ate a healthy breakfast M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 1 apple M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 1 banana M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate 10 baby carrots M___ Tues___ W___ Th___ F___ Sat___ Sun___
I ate ½ cup broccoli M___ Tues___ W___ Th___ F___ Sat___ Sun___
Exercise
I walked 15 minutes 3 days this week M___ Tues___ W___ Th___ F___ Sat___ Sun___
Week 10: Walk 20 minutes at least 3 times this week.
Walking is a fun and inexpensive activity that you can do anywhere and in any kind of weather. It is a great way to lose weight, strengthen muscles, and improve endurance, yet it is gentle on your joints and muscles. Like most types of exercise, walking also has great psychological benefits. Whenever you need to calm your temper, make an important decision, or just GET AWAY, go for a walk. Your temper will calm, your head will clear, and you’ll be refreshed and renewed!