Mom's Go-To Healthy Weight Loss Book

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Our journey is far more than about how much we weigh!
We are God’s dwelling place. Our real beauty comes from
our hearts and who we are on the inside. The more we
allow God to heal us and trust Him to change us, the more
beautiful we become!



Beauty is fleeting, but a woman who fears the Lord is to be
praised! Proverbs 31:30



There is only one YOU. You are valuable, you are loved
and deserve to be loved – especially by YOU. Loving
ourselves doesn’t mean we always satisfy our feelings or
desires. It means making life choices each day that are
going to be better for us and our families. Choices that
will improve our relationship with God and each other, and
increase our health and energy so that we feel like doing
what we’re called to do. We can make a difference in the
world around us!

STOP – ENJOY what You Eat


Take time and enjoy what you eat. This helps you
feel satisfied on the inside. You can lose weight in a way
that you don’t feel deprived and still have freedom to
make your own food choices. It can easily be a way of
eating and managing your weight once you lose what you
want to lose.





The 6-Day Rotation Plan gives you the freedom to

have a “cheat day” and eat the way you want to. Then
start another 6-Day Rotation.





Don’t beat yourself up if you don’t eat according to

plan, just start again the next meal. It’s a process and
once you give yourself some grace, you’ll find you will
really enjoy being creative and making some very
delicious, healthy meals and snacks.



And…you’ll have more energy

And feel better as you go!

The Six-Day Rotation Plan is a way to keep your metabolism
and your brain “fooled” into thinking you are not “starving” as
you lose weight. You have one low calorie, low carb day,
followed by a high calorie, high carb day. This variety gives you
something to look forward to each day. The food exchanges
used in the rotation are included in the next few pages. Be
creative and eat according to your own tastes.




I found more success in switching things around to fit what I
want to eat, rather than being rigid within the framework.
Typically, I lose around 5 pounds the first week, then it slows to
around 2 per week after that. It REALLY WORKS WELL with
exercise and just sticking with it.




You will also find some “FREE” foods listed to eat if you get
hungry!




I also allow myself an extra 80 calorie something each day if I
need a treat. Could be a piece of chocolate or an extra fruit, a
squirt of chocolate syrup in my milk, honey in my coffee. Like
that!

That was me when I was 10! Wish I could still jump that high LOL!

To have the success you want, you need to MOVE!

Exercise at least 30 minutes a day, 5 days per week. You don’t have
to go for long workouts, consistency is most important.

To maximize your efforts, do your aerobic exercise on the Low-
Calorie, Low-Carb days, and your muscle building exercises on the
High-Fat, High-Carb days

Don’t quit when you aren’t perfect. Just keep trying!

Keep a picture in your mind of how you will look SOON!!

Low-Calorie, Low-Carbohydrate Day

1000 Calories


Breakfast ALT EXAMPLE Aerobic Day
1 milk
1 bread TOTAL
1 meat Breakfast 1 milk
1 bread 3 veggies
Snack 2 meats 3 breads
1 fruit 3 fruits
Snack 3 fats
Lunch 1 fruit 6 meats
1 vegetable
2 breads Lunch
2 meats 1 vegetable
1 bread
Snack 1 meat
1 fruit
1 fat Snack
1 fruit
Dinner 1 fat
2 vegetables
2 fats Dinner
3 meats 2 vegetables
2 fats
Snack 1 bread
1 fruit 3 meats

Snack
1 fruit
1 milk

Sample Menu – Low Cal , Low Carb

BREAKFAST
Toasted Bagel w/Ham
1 bagel
1 oz ham
1 C Strawberries
Coffee or tea
LUNCH

Cheese Stuffed Portabella Mushrooms

(1/3 C coDage cheese, 2 T parmesan cheese)

1 C Roasted Veggies

SNACK
½ apple
1 T cream
cheese

DINNER
2 oz grilled hamburger
1 oz cheddar cheese
LeDuce, tomato, onion & pickle
1/2 C roasted zucchini with 1 tsp
olive oil garlic salt
1 small bun
1 tsp mayo
SNACK
1 C vanilla nonfat greek yogurt
2 T Simply Fruit Jam

High-Calorie, High-Carbohydrate Day

1400 Calories


Breakfast ALT EXAMPLE Strength Building Day
1 milk
2 breads TOTAL
1 fat Breakfast 2 milk
2 breads 4 veggies
Snack 2 fats 9 breads
1 fruit 3 fruits
Snack 6 fats
Lunch 1 fruit
2 vegetables 1 milk
2 breads
2 fats Lunch
2 vegetables
Snack 2 breads
1 fruit 1 fat
1 fat
Snack
Dinner 1 fruit
2 vegetables 1 milk
2 fats
5 breads Dinner
2 vegetables
Snack 2 fats
1 fruit 3 breads
1 milk
Snack
1 fruit
2 breads
1 fat

Sample Menu - High Calorie, High Carb

Breakfast Whole bagel with
1 Tablespoon Cream Cheese

1 1/4 Cups Strawberries
Coffee with 1/3 C Evap 2% milk

Lunch Veggie Soup
BLT with 2 slices bacon weaved

2 slices bread toasted
Romaine lettuce and 1 tsp mayo
Decaf Peach Ice Tea with Pyure

Snack Dried Mango - 1/4 Cup
1 Oikos Greek Yogurt

Dinner Veggie Soup
4 Milton's Multigrain Crackers

1/3 Cup Hummus

Snack 6 Cups Popcorn with 2 tsp butter
15 Grapes

FRUIT LIST

Apple (raw) ½
Applesauce (unsweetened)
Apricots (medium, raw) ½ cup
Apricots (canned)
4
½ cup
Banana (9 inches) ½
1/3 melon
Cantaloupe (5 inches across) 1 Cup
“ “ cubes 12
Cherries (large, raw) ½ cup
Cherries (canned) 2
Figs (raw, 2 inches across) ½ cup
Fruit Cocktail (canned) ½
Grapefruit (medium) 15
Grapes (small)
Honeydew melon (medium) 1/8 melon
“ “ cubes
Kiwi (large) 1 cup
Mandarin Orange 1
Mango (small) ¾ cup
Nectarine (1.5 inches across) 1 ½
Orange (2.5 inches across)
Papaya 1
Peach 1 cup
Peaches (canned) 1
½ Cup
½
Pear (large)
(small) 1
Pears (canned)
Persimmons (medium, na]ve) ½ Cup
Pineapple (raw) 2
Pineapple (canned) ¾ cup
Plum (raw, 2 inches across) 1/3 cup
Pomegranate 2
Raspberries (raw) ½
Strawberries (raw, whole) 1 cup
Tangerine (2.5 inches across) 1 ¼ cup
Watermelon (cubes) 2
1 ¼ cup

If not on this list, one fruit = ½ cup fresh or fruit juice; ¼ cup of dried fruit; 15 carbs, 60 calories

DRIED FRUIT

Apple 4 rings
Apricots 7 halves
Dates (medium) 2 ½
Figs 1 ½
Prunes (medium) 3
Raisins 2 Tblsp




FRUIT JUICE

Apple juice/cider ½ cup
Cranberry juice 1/3 cup
Grapefruit juice ½ cup
Grape juice 1/3 cup
Orange juice ½ cup
Pineapple juice ½ cup
Prune juice 1/3 cup




If not on this list, one fruit = ½ cup fresh or fruit juice; ¼ cup of dried fruit; 15 carbs, 60 calories

VEGGIE LIST

Ar]choke ½ Medium Spinach, cooked
Asparagus Summer squash
Beans (green, wax, Italian) Tomato (one large)
Bean Sprouts Tomato or vegetable juice
Beets Turnips

Broccoli, broccoli rabe Water chestnuts
Brussels sprouts Zucchini, cooked
Cabbage, cooked all kinds
Carrots
Cauliflower FREE
Celery Cabbage – red or green

Cucumbers Celery
Eggplant Chinese Cabbage
Greens (beet, chard, collard, dandelion) Cucumber
Kale Daikon

Kohlrabi Green Onion
Leeks Hot peppers
Mushrooms, cooked Radishes
Okra
Onions LeDuce, all kinds

Pea pods Radicchio
Peppers (red, green, Italian) Spinach
Radicchio Sprouts
Rutabaga Zucchini
Sauerkraut



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CEREALS/GRAINS/PASTA

Bran cereals, concentrated (Bran Buds, All Bran) 1/3 C
Bran cereals, flaked ½ C
Bulgur (cooked) ½ C
Cooked cereals ½ C
Cornmeal (dry) 2 ½ T
Grapenuts 3 T
Grits (cooked) ½ C
Other ready-to-eat unsweetened cereals 3/4 C
Pasta (cooked) ½ C
Puffed cereal 1 ½ C
Rice, white or brown (cooked) 1/3 C
Shredded wheat ½ C
Wheat Germ 3 T


BRE AD

Bagel ½ (1 ounce)
Breads]cks, crisp 4 by ½ inch 2 (2/3 ounce)
Croutons, low-fate 1 C
English muffin ½
Hot dog or hamburger bun ½
Pita, 6 inches across ½
Raisin bread, unfrosted 1 slice
Rye or pumpernickel bread 1 slice
Tor]lla, 6 inches across 1
Whole wheat or mul] grain bread 1 slice



Each items contains 15 grams carb, 3 protein, a trace of fat and 80 calories. If
you want starch not on this list, general guide: ½ cup prepared grain, cereal,
or pasta is 1 serving; 1 oz of bread product is 1 serving.

DRIED BEANS/PEAS/LENTILS

Baked beans (cooked) ¼ C
Beans and peas (cooked): kidney, navy, 1/3 C
1/3 C
split, black-eyed, garbanzo, etc.
Len]ls (cooked) ½ C
1
STARCHY VEGETABLES ½ C
½ C
Corn ½ C
Corn on cob, 6 inches long 1 small (3 oz)
Lima beans ½ C
Peas, green (canned, frozen, fresh) ¾ C
Plantain 1/3 C

Potato, baked
Potato, mashed
Squash, winter (acorn, buDernut)
Yam, sweet potato, plain

CRACKERS/SNACKS 2-4 crackers
5 slices
Crisp Breads (Finn, Wasa) 3 C
Melba toast ¾ oz
Popcorn, popped, no fat added 4
Pretzels, whole-wheat 2-4 crackers
Rye crisp, 2 by 3 ½ inches
Whole-wheat crackers (no fat added)


STARCHY FOODS PREPARED WITH FAT (count = 1 fat, 1 starch serving)

Biscuit, 2 ½ inches across 1
Corn bread, 2 inch cube 1
Muffin, plain, small 1
Pancake, 4 inches across 2
Taco shell, 6 inches across 2

MEAT LIST

BEEF: Lean - sirloin, round, flank steak, tenderloin
chipped beef, ground beef, roast, steak and
meatloaf.
1 ounce

PORK: Lean – ham, Canadian bacon, tenderloin,
1 ounce
chops, loin roast, Boston buD and cutlets.

1 ounce

POULTRY: Chicken, turkey, Cornish hen (without skin), 1 ounce
chicken with skin, ground chicken & turkey. 2 ounces

6 medium
FISH: All fresh and frozen fish ¼ C
1 ounce
Crab, lobster, scallops, shrimp, clams ¼ C
(fresh or canned in water) 2 medium
Oysters
Tuna (canned in water) ¼ C
Herring (uncreamed or smoked) 2 T
Salmon (canned) ¼ C
Sardines (canned) 1 ounce

CHEESE: CoDage cheese
Grated Parmesan 3
RicoDa 1
Mozarella, American, Blue, Cheddar,
Jack & Swiss 1 T
1 frank
OTHER: Egg whites
Whole Egg
Peanut, almond, cashew and sunflower seed

buDers
Frankfurter (turkey or chicken)

One exchange is 7 g protein, 3-5 g fat, 55-75 calories (except nut buDers)

FATS

Unsaturated Fats
Avocado
Mayonnaise, nonhydrogenated 1/8 medium
1 tsp
Mayonnaise, reduced-calorie 1 T
Oil (canola, safflower, sunflower, olive, peanut, waln ut,
coconut)
Salad dressing, mayonnaise-type 1 tsp
2 tsp
Salad dressing, mayo-type, reduced calorie 1 T
Salad dressing, all other varie]es
Salad dressing, reduced-calorie 1 T
2T

Saturated Fats
Bacon 1 slice
1 tsp
BuDer ½ ounce
Coconut, shredded
2 T
Cream cheese 1 T
Cream, light
Cream, sour 2 T
2 T
Cream, heavy
Nuts and Seeds
6 whole
Almonds 1 T
Cashews
Peanuts 20 sm or 10 lg

Pecans 2 whole
1 T
Pine nuts 2 whole

Walnuts 1 T
Other nuts
Pumpkin seeds 2 tsp
1 T
Sunflower seeds 10 sm or 5 lg
Olives, green or black
Ea ch serving is 5 g fat and 45 calories. Try to balance u nsaturated and
saturated fats each day.

MILK LIST 1 C
1 C
Skim Milk 1 C
½, 1 or 2 percent milk 1/3 C
Low-fat buDermilk 1/3 C
Evaporated skim or 2 percent milk 1 C
Dry nonfat milk
Plain nonfat or low-fat yogurt