Transcript katie and janex - Gary`s E

Nutrition
and
Fitness Program
Jane
2 YEARS
MORE
• 33 years old.
• Height: 05 feet 08 inches.
• Weight 250 lbs.
• Morbid obesity.
150 lbs.
Previous to the first week.
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Smaller portions.
To cut down a spoonful at a time.
Do not skip meals!
To begin eating more of the healthy foods.
Eating approximately every two hours.
Try to stop eating about 3 hours before going to bed.
Food which fill you up. .Vitamins.
Keep an eye on your calories, fat, and carbs.
• Olive oil, vinegar, canola oil.
• Cut out fried foods.
• Add ginger, cayenne pepper, turmeric or mustard.
• Drink at least one cup of green tea daily.
• Drink 8 to 12 cups water daily
What should be included in a nutrition plan?
Diet for an overweight person.
Monday
Break -Scrambled
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eggs with
fast
whole-grain
8.00
toast
a.m.
-Chopped
tomatoes.
-a big cup of
tea/coffee.
Tuesday
-Chopped
banana with
honey.
- A big cup of
tea/coffee.
- Whole-grain
toast.
Snack -A shake of
11.30 fruits with
a.m.
flaxseed.
Dinner -Salad
2:00
Juice
p.m.
-Grilled
chicken
-Brown rice.
-Jelly
Wednesday
-A bowl of
cereal with
flaxseed and
nuts with
skim milk.
-A big cup
of
tea/coffee.
Thursday
- A sandwich on
whole-grain
bread with ham
and avocado
- A big cup of
tea/coffee.
Friday
-Whole-grain
toast.
A big cup of
tea/coffee.
-Chopped
tomatoes with
chopped of
cheese.
Sturday
- A biscuit
(quaker
biscuit) or .
-A fruit.
-A big cup
of
tea/coffee.
Sunday
Some chopped
fruits
Goal-grain
toasts.
- A big cup of
tea/coffee.
-A small handful -Chopped
of raw nuts and fruits with
a banana.
honey.
-A yogurt with
flaxseed.
-A yogurt
with quaker.
-A small handful
of raw nuts with
yogurt.
-Salad
-Juice
-Grilled turkey
–Mixture of
cooked
vegetables.
-Rice pudding
-Salad
-Juice
Legumes
-Jelly
-Salad
-Juice
-Grilled chicken
.Whole-grain
pasta
-Flan
-Salad
-Juice
-Grilled turkey
-Brown rice
-Rice pudding
-A small
handful of
raw nuts
and a
banana.
-Salad
-Juice
- A hardboiled egg
-Jelly
-Salad
-Juice
-Fish
-Potatoes.
Flan
Tea
6:00
p.m.
-Cooked fruit
-Quaker biscuit
-A cup of green -A cup of green
tea
tea
-6 crackers.
-A cup of
green tea
-Cooked fruit
-A cup of green
tea
-Quaker biscuit 6 crackers.
-A cup of green -A cup of
tea
green tea
-A cup of green
tea
-Cooked fruit
-A cup of green
tea
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per
8.00
p.m.
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How often should a person work out?
• Do not go crazy and overdo it.
• Walk on a treadmill, starting at 10 minutes each time
(this will help you when you decide to try more difficult
exercise).
• To lose weight gradually is to keep it off.
Exercises
Crunches
.
weights
dancing fun
walking
jump rope
jogging
Climbing
.
Monday: walking 30 minutes, 10 crunches ( 4 times).
Tuesday: jogging 20 minutes ,crunches.
Wednesday: Jogging 20 minutes, jumping rope 10 min
Thursday: dancing fun 30 minutes, jumping rope 10 minutes
Friday: jogging 30 minutes, jumping rope 15 minutes
Saturday: Climb a hill 40 minutes, weights 15 minutes
MALNUTRITION
• deficiency of certain vital nutrients in a
person’s diet.
• The deficiency of nutrients on the growth,
physical health, behavior and other functions
of the body.
• affects children and the elderly.
SOME OF THE CAUSES
*Lack of food
*Loss of appetite
*Unhealthy diet
*disorders like anorexia.
*digestive diseases
KATIE
• She is a 21-years-woman
who needs to gain weight.
• She suffered anorexia
nervosa.
• She weights 40 kg. and
• heightes 1.68 Mt.
• She needs to gain 25 Kg.
…TO OBTAIN
EXCELLENT
RESULTS SHE MUST
FOLLOW THE NEXT
ADVICES…
Make 4 meals a day respecting the same schedule
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Do not skip any meals
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Try the food stand.
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Sleep at least 8 day hours.
• consume coffee or tea and biscuits
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Write down everything
• If one day you get a stomach ache
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• Do not give up never to dessert
Some foods that should be on your diet:
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•Within a week you
Beef
should eat:
Eggs, including the yolk
Three. whole milk
•2 to 3 times rice
burgers
rice
•2-3 times paste
Salads
fruit
•2 to 3 times legumes
vegetables
•2-3 times potatoes
fried chicken
Bread
•2 to 3 times fish
Mashed Potatoes
tuna
Pasta Soup
•THE FOLLOWING ARE COMPLEMENTS:
•Creatine monohydrate
•Smoothie with protein powder and carbohydrates
Daily Plan Example
*Breakfast
Cereal
Milk
Fruits
*Lunch
fruit nectar
2 sandwiches (bread, 4 slices of
turkey breast ham, 100g of
cheese, onion, lettuce, and
mayonnaise light)
Fruits like papaya or melon
*Snack
liquid yoghurt
A cereal bar
Fruit like apple
or pear
*Dinner
Fruit juice
2 cans tuna loin in water
or fish fillet 200g
steamed rice
vegetables to taste
Gelatin Dyet
Monday
Breakfast:
yogurt with
honey or
sugar.
cereals.
Seasonal fruit
into chunks or
nuts.
Tuesday
Breakfast:
glass of
skimmed milk
with chocolate.
Toasted bread
with olive oil
and tomato. 1
fruit juice.
Wednesday
Breakfast:
coffee with milk
semidesnatada.
Galletas of
breakfast with
jam. Juice of 1
orange.
Thursday
Breakfast: 1
coffee with
milk
semidesnatada
. Toasted
bread with
butter and
honey. 1 fruit
juice
Friday
Breakfast: 1
plain yogurt.
Breakfast
cereals. 1
banana.
Saturday
Breakfast: 1
coffee with
milk
semidesnatada
. Churros.
Juice of 1
orange.
Sunday
Breakfast:
coffee with
milk
semidesnatada
. 1 piece of
bread or
homemade
pie. 1 fruit
juice.
Lunch:
lentil dish.
Eggs any style
with lettuce.
Cheese of your
choice.
Lunch:
Salad with
avocado.
Meatballs
gardener.
Lunch:
Rice with
vegetables.
Pollo with
apple. 1 yogurt
of fruits.
Lunch:
Salad
verdeuras with
a portion of
meat and
cheese. Peach
in syrup.
Lunch: salad
vegetables.
Salmon with
mashed
potatoes. 1
kiwifruit.
Lunch:
Potatoes
cooked to
taste. Baked
fish with salad.
2 tangerines.
Lunch:
Seafood
Paella. Mixed
salad. custard.
Snack:
Snack:
ham sandwich. Banana with
One fruit juice hot chocolate
Snack: 1 bread Snack: fruit
with paté. 1
plate with
fruit juice.
yogurt.
Snack:
Cottage
cheese with
honey.
Snack: Bread
with olive oil
and tomato. 1
glass of
skimmed milk
Snack:
yogurt with
nuts.
Dinner:
Cream of
carrot.
Nuggets of
cod. Pineapple
in syrup.
Dinner:
Strawberries
with kiwi and
fresh cheese.
pear.
Dinner:
Chicken breast
and
vegetables, 1
glass of
skimmed milk.
Dinner:
Mashed
potatoes. Loin
steaks. 1 slice
of fresh
pineapple.
Dinner:
tortilla soup,
baked fish
with potatoes.
1 pear.
Dinner:
Julienne. Fried
chicken with
tomato.
Grapes.
Dinner:
Egg and
spinach with
tomatoes like
"cherry". 1
flan.
EXCERCISES TO DO
WEEKLY
 Monday: Chest and biceps
 Tuesday: Shoulder and trapezoid
 Wednesday: Back and triceps
 Thursday: Legs and abs
 Friday: Chest and biceps
EACH IN 30 MIN.
THE END….
THANKS FOR
PAYING