Educate Sarah to loss weight

Sarah should know that being Food Smart is not about denying himself certain things or forcing himself to eat something she hates. It's all about choices! Once she has the information he needs, she has the power to choose good food that will help the way her body looks, feels, and functions. Here are some of the choices she can be making:  Breads, cereals, pasta, and rice should make up a big part of your diet, because they provide the carbohydrate energy your body needs. Whenever possible, choose whole grain foods rather than white ones. Because they use more of the grain, these foods have more of the good stuff. For instance, instead of white bread on your sandwich, ask for wheat. Don't like wheat? Try a few different kinds. There are so many varieties out there that you're likely to find some type of whole grain bread that tastes good. The same goes for rice; try brown, long grain, or basmati rice instead of white. It's very important to choose fruit and vegetables in meals and snacks. The more a fruit or vegetable is left alone and unchanged from the farm or orchard, the better it is for you. When you can't get the fresh stuff, frozen vegetables can be good, and canned fruits can last you until your favorites come back into season.   Fiber is important for good digestion, so it's important to eat plenty of foods that are high in fiber, like fruits and vegetables. Here are some ideas: -At snack time, grab an apple or pear instead of a cookie. Too boring? Put some peanut butter on your fruit for extra protein!                     -Have a salad as the main part of your lunch or dinner, instead of as a small side   
                      -Instead of a milkshake, try a whole-fruit blended smoothie.  Too much fat can be bad for your body, so try to avoid foods that are high in fats, especially saturated fats and trans fats. For instance: -Skip the fries. They're very high in fat. Instead, have a baked potato, salad, or serving of fruit. Most restaurants will let you substitute something healthier for                      fries any day.                     -Choose mustard over mayo. Mustard is tasty and low-fat, while mayonnaise is very high in fat and calories. Pick mustard for your burgers and sandwiches, and use low-fat or fat-free mayo in your tuna fish salad.                     -Choose low-fat or skim milk instead of whole milk. Chances are, you won't notice                      a big difference in taste; if you do, you'll eventually get used to it. -
1,500-CALORIE PLANDAY 1: 1516 calories135 grams protein198 grams carbohydrates27 grams fatBreakfast: Egg sandwich1 large egg1 slice reduced fat cheese1 whole wheat English muffin1 tablespoon reduced fat vegetable oil spreadServed with 1 medium grapefruit.Heat a non-stick skillet and spray with non-stick spray such as Pam. Add egg to pan and cook until almost done. Top with sliced cheese and allow to melt. Place atop toasted English muffin that is topped with a low-fat margarine (optional).Lunch: Chopped chicken and turkey salad1 cup romaine lettuce1 cup iceberg lettuce1/4 cup bell pepper, chopped1/2 cup carrots, chopped1/2 cup red tomato, chopped2 tablespoon feta cheese, crumbled2 tablespoon reduced fat Italian dressing3 ounces grilled chicken breast, chopped3 ounces grilled turkey breast, chopped8 ounces cranberry juice cocktail to drinkDinner: Grilled chicken over pasta with spinach and marinara3 ounces grilled chicken breast atop2 cups cooked whole-wheat spaghetti1/2 cup pasta sauce2 cups cooked spinach2 tablespoons mozzarella cheese, part-skim, low-moisture, shredded DAY 2: 1530 calories112g protein202g carb38g fat30g fiberBreakfast: Whole-Grain Treat2 low-fat whole grain waffles (from frozen or fresh) topped with1 tablespoon peanut butter1/2 cup fresh blueberries1 cup slice bananaServed with 8 oz green tea mixed with 1 teaspoon honey.Prepare waffles as directed and spread with peanut butter. Top with a combination of blueberries and banana. Served with brewed green tea, mixed with honey.Lunch: Salad and sandwichSide salad1 cup romaine lettuce1/4 cup green pepper, chopped1/2 cup red tomato, chopped1/4 cup crumbled feta cheese2 tablespoons reduced fat Italian dressingSandwich3 ounces sliced turkey breast2 slices 100 percent whole wheat bread1 tablespoon reduced calorie mayonnaise1 teaspoon/packet mustard1 slice low-free cheese2 slices romaine lettuceDinner: Grilled and seasoned tilapia6 oz grilled tilapia (or other mild fish)1 teaspoon herbs and spices, your choice1 cup asparagus, steamed1 large sweet potatoe, baked with skin and topped with:1 tablespoon low-fat margarine1 teaspoon brown sugar8 fluid ounces skim milkBefore broiling or grilling tilapia, sprinkle with selected herbs and spices. Broil or grill until fish is flaky and fork tender–about three minutes per side. Serve with cooked asparagus and a baked, sweet potato topped with low-fat margarine and brown sugar. DAY 3: 1580 calories85g protein243g carbohydrates30g fat27g fiberBreakfastWhole grain English muffin toasted and topped with 1 tablespoon margarine6 ounces low-fat, light yogurt1 orangeLunch: Stuffed Pita Pocket1 whole wheat pita pocket filled with:3 slices lean deli meat1 tablespoon hummus1/2 cucumber, sliced2 medium tomato slices, shredded lettuceServe with 1 large pearDinner: Big Sur2 slices whole wheat bread2 teaspoon Dijon mustard2 tomato slices1/4 avocado, sliced1 ounce Gouda cheese1 ear corn on the cob, boiled8 ounces skim milkPreheat oven to 350 degrees. Spread each piece of bread with mustard and layer tomato, avocado, and Gouda evenly between the two slices. Place each slice onto a baking sheet and place in warmed oven. Bake sandwich until Gouda begins to melt and sandwich is warmed through, about five to 10 minutes.Serve with prepared corn on the cob, and milk to drink.   Sarah knows exercise is good for her , but does she know how good? Let's help Sarah to find out how exercise can improve her life   Exercise can help prevent weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.  Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.  Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.  Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.   Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new. The bottom line on exercise Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. The keys to choosing a good aerobic activity include finding one that is enjoyable and effective to ensure it is used consistently to good effect.1 WALKING (BURNS 300-400 CALORIES PER HOUR)Once thought of as a perfect aerobic exercise for fat burning and overall health, walking is now considered one of the least effective of the aerobic methods.Although great for beginners or those with injury or who are obese, walking probably is not the best form of exercise for losing weight and achieving fitness, as it is of a much lower intensity compared to other methods.
Swimming is a great aerobic activity for:Lessening the chance of injury as it is the lowest impact of all the aerobic methods.Working all the body's main muscle groups.Improving fitness and athletic performance.Burning a large number of calories and helping with fat loss. SKIPPING (JUMPING ROPE)"JUMPING ROPE IS ONE OF THE HARDER AEROBIC METHODS."Although a very high impact activity, jumping rope can provide a great aerobic workout if done correctly. It can also add definition to the calves and shoulders, as it works these muscle groups quite vigorously. Probably one of the harder aerobic methods, correctly jumping rope involves a tremendous amount of skill, strength, focus and patience.HIIT is perfect for:Raising fat burning hormones such as epinephrine and norepinephrine.Suppressing insulin levels.Raising the metabolic rate more so than other methods of cardio.