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Jamie Alexandra Murphy, CPT, CN

Jamie Alexandra Murphy, CPT, CN

Monday, 30 November -0001 00:00

jamie MURPHY'S LAW of Diet & Fitness

1) If there is one cookie in a kitchen stalked full of fruits, vegetables, and whole grains - you will eat that one cookie if stressed or in a hurry.

Break the Law: Think ahead. Put together custom snack packs that you know you will enjoy if caught in a rush or in the grasp of a naughty snack-attack. Be creative. A handful of dark chocolate-chips packs a load of antioxidants not found in any other food source. Twenty-two almonds have 169 calories and will satiate you until meal time. The options are endless. Do your research and find out what works for you. The key to not breaking that diet is a sandwich baggie away.

2) If you think it is just as impossible to loose three pounds as it is to loose thirty - it is.

Break the Law: Thoughts are powerful. Visualize yourself and how you will feel as a healthier, happier you. Even the most mundane of tasks are enjoyable if you like yourself nwhile you are doing them. Roadblocks will arise and how you get over them is determined by nothing else than your state of mind and your willpower. Set small goals and do not stop until you accomplish them. The elation you feel after loosing three pounds rivals the bliss you'll feel after loosing thirty, but don't take my word for it... see for yourself.

3) There is always a fool-proof ‘drop the pounds quick' method that will not work.

Break the Law: Develop a plan with your trainer that you are willing to commit to. Then do the work. Sitting around dreaming about those 6-pack abs will do about just as much good as that miracle pill or that vibrating fat-dissolving belt.

4) If you want something bad enough chances are you won't get it.

Break the Law: Wanting does nothing. Take action. DO THE WORK.

5) Anything that might happen to deter you from your diet or fitness goal will nhappen.

Break the Law: Get over it! Move on! Tomorrow is a new day and you are only human. The ideal result of you missing a sweat session or eating the whole cake instead of just a slice is that you will realize the world didn't end, you didn't gain a pound and you are now even more motivated to kick ass tomorrow. Keep going - it might not get easier but it certainly won't get harder.

6) The light at the end of the tunnel is, in fact, the refrigerator light.

Close the door fatty.

7) Just because you can do something doesn't mean you should.

Break the Law: Pace yourself. Don't over do it. After all, it's the journey not the destination. Get adequate rest between workouts, break a physical fitness challenge down if it proves too much at first, and above all else: listen to your body.

8) It takes forever to learn the rules and once you learn them they change.

Break the Law: When you hit a physical (weight-loss) plateau (which you will) do something that scares you. Are you an elliptical junkie? Take that group ‘cardio hip-hop' class at your gym and see the scale move again! Sometimes what's even more challenging to your waistline is the dreaded mental plateau! Instead of remodeling your weight regimen, drop the weights and take up power yoga for a few months instead. Your body is the one thing in your life you have absolute control over - if its not changing, you have to.

9) you will inevitably find the ultimate weight-loss secret in the last place you look.

Break the Law: There is a reason why you started counting calories or writing daily in your food log. There is a reason why you renewed that gyms pass or are investing your hard-earned cash in a personal trainer. While its easy to tell yourself the reason behind these actions are simply to ensure that this year you'll look great in a bathing suit, the truth is much bigger than that. You see, somewhere inside of you, you understand that you deserve a great life and amazing body. Love yourself enough to be your own cheerleader. You D-E-S-E-R-V-E it!

10) Murphy's Golden Fitness Rule: Whoever is the most fit makes the rules.

Make the Law: Become your very own fitness and nutrition expert. I encourage you to read, discuss, and try all things fitness or nutrition related. The only way to truly be empowered is through education. Don't take my word for it (or any other fitness guru for that matter), take your own! Through challenging each other we can expand our minds and hopefully stumble upon the next evolution of healthful living together. ‘Body By JAM' hopes to spark a general interest in health, fitness, and wellness and to breed a community of thoughtful, passionate, and educated people with one common goal: To be happy and healthy on our own and as one. It's time to evolve. Join the JAM/

Monday, 30 November -0001 00:00

Fit Psych ?'s (New Client) body by JAM

Below are a few questions for you to answer that will help me create a plan for you. Please be as specific as possible and answer honestly.  Copy and paste my questions in your reply and add in your answers.
These answers are for my records only and are vital to your progress;

1. Please list 3 goals (in order of importance to you)

2. Please list 3 parts of your body that you'd like to improve.

3. When were you in the best shape of your life? (include age, what
you were doing to be in the best shape and a brief description of your
spirit/mentality during this period.)

4. Why do you want to change?

5.What motivates you?

6. What discourages you?

7. Briefly describe your typical day; wake up time to bed time.

8. What is your height/weight/age?

9. What part of your body would you like to show off more with the
clothes that you wear?

10. Are you sexually active?

11. How many hours do you sleep?

12. Coffee drinker?

13. Alcohol? Smoker? Recreational drugs?

14. Do you have regular/daily bowel movements?

15. Do you live with anyone? if so, what is the relation?

16. What types of exercises do you like the most?

17. What types of exercises do you dislike the most?

18. What types of exercise do you feel give you the best result? (if known)

19. What types of exercises feel nearly effortless and have little
effect on you? (if any?)

20. What time of day/days of the week would you like to schedule sessions?

Thank you in advance for your time. This is for your benefit! Ill
speak with you soon!

 

Please send your answers to This email address is being protected from spambots. You need JavaScript enabled to view it.

 

xoxo JAM

Wednesday, 28 January 2009 00:00

AMERICA IS SHAPING UP! SO SHOULD YOU!

 

body by JAM sessions at SKY Sport Los Angeles (medical insurance accepted!)_______________________________________________________

 

Sport & Spa (Sky Sport) is the Nation's premiere private gym and sports medicine facility. Founded in 2002 by world-renowned fitness expert, television star Jackie Warner, Sky Sport's unique total approach to health and wellness offers consumers the ultimate gym experience.

In conceiving of Sky Sport, Jackie Warner has successfully created a full-service health center that caters to every athletic need and employs a complete approach to fitness. A one stop fitness shop, patrons can take advantage of the most cutting edge exercise technology, treat with top-notch onsite doctors and physical therapists, obtain one on one nutritional counseling, nreceive customized workout instruction, and/or participate in one of Sky Sport's numerous exercise and boot camp classes.

A visually stunning oasis, Sky Sport is located in a Penthouse in the heart of Beverly Hills. Made famous by Jackie Warner's hit television show, (Workout), the one of a kind indoor/outdoor glass 'gym in the sky' boasts dramatic 360-degree views of Southern California. Morning risers regularly work out to breathtaking zen views of the sunrise and night denizens literally exercise under the stars. Shying away from the (see and be seen) mentality of many of today's pricy members-only "healthclubs" Sky Sport provides an atmosphere of exclusivity without the accompanying attitude or price. Intentionally member-free, everyone is invited to take advantage of Sky Sport's luxury sports facilities, for a nominal drop-in fee.

Proving it truly is the reigning fitness visionary, Sky Sport has taken the unprecedented step of accepting health insurance nfor people with medico-fitness needs. No one who wants or medically needs to work out gets turned away.For those who prefer to work out under the tutelage of a fitness trainer, Sky Sport offers an impressive roster of the country's top personal instructors. Each trainer is handpicked by Jackie Warner and specializes in a variety of body conditioning methods depending upon the particular client's need.

Sky Sport is the world's first gym that does everything but actually work out for the client. What's next for this revolutionary fitness facility? Stay tuned.

Above feature written by: Nicole Wool (Publicist to Torri Shack, CPT)

 

What's next? JAM sessions! Yep, I've joined forces with Skysport to provide you with this amazing opportunity! When I heard that they accepted Health Insurance I knew Jackie was just the person to get us all back on our feet! Trainers cost what they're worth, and in these trying times its expensive to hire a trainer of this teams caliber...until now! Its as easy as calling to see if your insurance is accepted and setting up your first session. From what I've seen, most sessions cost $10-$15 (co-pay) per visit.

America is shaping up! So should you! Let it be known that you are excited and optimistic to see this year be one full of positive changes. Take charge of your health and advantage of your possibilities, you deserve it!

So its official! Call Sky Sport's front desk to set an appointment today! Everyone who signs up with me this month gets a free personalized diet plan by yours truly ;) It's a good idea to jump start your efforts by filling out the Food Psychology Questionnaire before you come in. To request this form simply email me at This email address is being protected from spambots. You need JavaScript enabled to view it.

Enjoy! Be fit! Be strong! Be beautiful!

LoVe,

JAM

Jamie Alexandra Murphy is a certified fitness coach through the American College of Sports Medicine and freelance columnist for westhollywoodcentral.com

Friday, 19 December 2008 00:00

Sample menu plan

This menu was created for a male with specific goals to build muscle and lose fat. The ratios and servings are not what I suggest for everyone by any means.

 

 

MENU

DAY 1 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add 1 banana

1.5 cup

Whole grain raw oats- noatmeal

485

*warm with ½ water, ½ soy

5oz

2 med.

5 tblsp

 

Chkn Brst (white meat)

Red roasted potatoes

Hummus w/broccoli

EAS

203

200

133

350

*dash olive oil, lemon, parsley

12

1 serv.

Almonds

Berries/mango/papaya

120

30

 

4 oz.

1 serv.

 

 

Pesto whole wheat pasta w/

Broccolli

Caprese salad

420

30

94

 

2

Lettuce wraps

150

 

Totals:

 

2575

 

 

 

Client notes: ________________________________________

 

 

Trainer Notes: ________________________________________

*see recipes for preparation

*if you're going to trade foods, BE SMART!

*PLAN AHEAD!

 

MENU

DAY 2

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add banana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

2 pcs

3 oz

3 slcs

 

 

Whole grain whole wheat brd.

Turkey Breast sliced

Avocado

EAS

170

120

75

350

*add veggies; sprouts, peppers, ect

*mustard

1 tbls

Almond butter w/celery

103

 

4 oz

½ cup

1

 

 

 

 

Halibut w/steamed carrots

Whole grain brwn rice

Veggie kabob

160

150

200

 

6 oz.

25 pcs

Goats milk yogurt

Animal crackers

326

 

Totals:

 

2496

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 3 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add banana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1 whole

3 oz

2 oz

 

 

 

Whole wheat pita w/

Chopped chicken breast

Pasta salad

EAS

260

221

350

*add veggies and lite dressing

1

Lara bar

200

 

1

½ cup

1 cup

 

 

Burrito -8

Brown Rice

Soup, barley w/vegetables

460

150

150

 

Small srv

Fat-free frozen yogurt!

200

* big chill is the best!

Totals:

 

2836

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 4 (‘you can have two drinks' day)

Portion

Item

Cals

Notes:

1

1 pc

1 tbls

Super-food Smoothie

Whole grain toast w/

Nutella spread

260

80

90

 

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1

 

Mexi-bowl

EAS

250

350

 

1

12

Banana

almonds

100

120

 

4 oz.

½ lrg

 

 

 

 

 

Lean cut sirloin steak

Baked sweet potato

Green salad w/wheat roll

187

103

220

 

½ lrg

Sweet potato

103

 

Totals:

 

2348

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 5 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add nbanana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1

1 srv

 

 

 

Hungry Man Salad

EAS

Dried mango

410

350

120

 

 

Lara bar

200

 

1 whole

 

 

 

 

 

Egg bagel pizza

Greens salad with balsamic dressing

400

150

 

1 cup

Popcorn!

100

 

Totals:

 

2575

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

& nbsp;

 

 

 

& nbsp;

 

MENU

DAY 6 (cardio!) 15 minutes extra

Portion

Item

Cals

Notes:

½ cup

½ cup

Organic gluten -free granola

Goat's milk yogurt

210

80

*fruit flavored, non-fat, no suggar added

2 cup

Melon medley

200

*add cayenne pepper to taste

 

 

 

 

Newsroom option:

Iced green tea

Teriyaki tofu on cous cous

 

 

515

 

1.5 tblsp

Almond butter w/apple sliced

220

 

 

 

 

 

 

 

Sushi Restaurant:

Miso soup

Edamme

1 order tuna

1 order yellow tail

1 lobster handroll

1 side brown rice

 

 

*ask for unsalted peas, low salt soy sauce, and for roll to be made with soy paper ;)

 

 

250

Allowed for drinks

Totals:

 

2565

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

& nbsp;

 

 

 

 

 

MENU

DAY 7

Portion

Item

Cals

Notes:

1.5 cup

1 pc

4 oz

Cereal containing pysillium husk

Whole wheat toast w/ 1 tblsp nutella

OJ

200

210

67

*with non-fat milk

* heartwise, bran buds

1 srv

Your favorite fruit!

100

 

 

 

 

 

 

RFD (Raw Food Daily) option:

Veggie Tamale lunch with side salad

 

 

800

 

5 tblsp

Hummus with raw broccoli

150

 

4 oz

½ serv.

1 serv

 

 

 

 

 

Salmon dinner

Mashed potatoes

Asparagus

 

 

817

*ask for no mayo sauce, and to be cooked easy on the oil ;)

 

Go ahead, have your pretzel ;)

110

 

Totals:

 

2487

 

Friday, 24 October 2008 00:00

face it, change it!

Hello Ladies!

I was just reading an article that said;

 

'one in five women will gain over 5 pounds this holiday season'!!!!!!!

 

...training starts tomorrow (10/25) @ 12noon in BH. (reply for details, your 1st class is FREE. love you. mean it.)

 

I got out all of my own training files to see if this statement were correct by my books as well. They were. The first file I got out was my own. (yes, I've been keeping record of my own shape since late adolescence)!

 

Every year, since 1999. I've gained 3-6 lbs! (not pounds of muscle!!) gross.

 

After this discovery, I called one of my trainer friends. Lets just say the statement above seems sugar coated. I went through all his files with him nfrom the past five holiday seasons to compare pounds of fat- before and after the season. What did we find? gross.

 

Given, these files were not of individuals I train...I still find this unacceptable!

 

"I will not gain 5 lbs this season and I will not be a statistic!"

 

...if you'd like to join me and a few girlfriends prepare for the cookies and couch time that's just around the corner, you're more than welcome! I will be instructing 60 minutes of cReAtIvE exercise and high cal burn material that I'm perfecting for ‘09!

PEACE! xoxo

J A M ;)

3102705037 c (txt or email best opt tho!)

Monday, 15 September 2008 00:00

Cycle 3, Male, 26 (inj., person spec.)

...made this for my beau :p

 

Exercise

Tempo

Wt:

Sets/ reps

Notes:

(dead bug) DB Bench Press

2-0-3

 

3 of 10

 

(warrior) DB Uni-Row

2-0- 3

 

3 of 10

*with rotation

(chair) Bi-Curl-OHP

-3

 

3 of 12

*stand w/ohp

 

 

 

 

 

(smith) Rev. Rows

---------

-------

3 of 10

*dec. stability

(cable) Uni-Chest Press

2-0-3

 

3 of 10

*w/rotation

(bench balance) DB OHP

1-0-3

 

3 of 10

 

 

 

 

 

 

‘24's' (smith) squats (B/R/L)

---------

>10

3 of 8

*R-8, L-8, B-8

DB Dead Lift - Upwrd Row

3-1-1-3

 

3 of 10

 

Timed Weighted Squat

Time:

__:__

1x

*until fatigue (add wt each att.)

 

 

 

 

 

Pull Ups

#:

____

 

*add 1 each att. (lvl 2)

(cable) Lateral Raise

1-0-3

 

3 of 10

*w/ squat, stand w/lift ( full ROM)

(cable) Uni-Push Down

1-0-3

 

3 of 10

* stat. squat

 

 

 

 

 

Crazy 8!

 

 

 

 

( cable) Tri- Extension

2-0-3

 

1 of 8

 

(dead bug) Skullkrusher

1-1-2

 

1 of 8

 

(balance) OH Skullkrush

3-1-3

 

1 of 8

*1 DB

‘24's' Bi-curl (full, ½, ½)

1-0-1

 

8-8-8

Full ROM, bot ½, up 1/2

(cable) crunches (r,l,c)

1-0-5

 

8-8-8

*legs are flat on ground

(cable) skiers' press

2-0-3

 

8-8-8

 

(cable) swimmers' press

2-0-3

 

8-8-8

 

YOGA-METRICS

reps

timed

breaths

notes

20 MINUTE CIRCUIT

 

 

 

Sequence #: 4,12

‘Military Swoops'

12

 

 

inhale in transition,exhale at pose

10 sec. Push Ups (tri)

8

 

 

Inhale to start, exhale at hover

10 sec. Push Ups (chest)

8

 

 

 

Elbow plank (til fatigue)

1

__:__

 

Inc.time/dec stability ea attempt

Reverse plank (feet to ball)

1

__:__

 

Attempt 60s.

Full Body Crunch (w/med bl)

20

 

 

Chest toss-OH toss

 

 

 

 

 

20 MINUTE CIRCUIT

 

 

 

Sequence#: 17

‘Quick Dog'

27

 

 

*quickly transition from down dog to updog to standing

½ Moon Hops (r,l)

10 10

 

 

*keep your eyes on your hands!

Moon Hops (both)

20

 

 

 

Childs Pose

 

30 s.

 

 

Opp Arm/Leg (tbltop)

26

 

& nbsp;

*alternating *add pulse, crunch

(obtuse) PU Plank Hold

1

60s.

 

*inc time per attempt

Frog-Full Body Press

20

 

 

 

Namaste Chair (r,l,c)

 

20 ea

 

*bum at knee level

Warrior Hops (r,l)

12 12

 

 

*knee angle, 90-180

Warrior Hops (add kick)

5 5

 

 

*foot to knee level

Dbl Sit Ups (stab hug)

20 20

 

 

*big breaths!

Posture Cobra

 

120s.

 

*add pulse

 

 

 

 

Namaste'

Monday, 15 September 2008 00:00

Eggplant Pizza. . . MMmmm

Fromsadtoraw.com is a great learning tool if you've decided to take the plunge into eating raw. This was one of my favorites ;) my notes are in pink suggesting lower calorie options. Bon Appeteti!
 

Preparation and photo by Michelle Reeves

Eggplant Pizza

 

peeled eggplant
sliced to about 1/2" slices but really a little thinner, as you don't want to take forever, or make too thin where it falls apart....give it your eye guess I suppose

On teflex sheet put your sliced eggplant..
on eggplant...drizzle olive oil VERY LITTLE IS NEEDED!

You can put the It. seasonings here now...

Then in any order: red/yellow peppers, diced or sliced, then mushrooms, diced or sliced, sliced or diced purple onions, "fresh" basil...(think fresh is a key so the other stuff you can fake, but not the "fresh" basil). I cut the basil up and sprinkled nicely on the top...then placed fresh slices off tomato on top with some more seasonings under it. Red pepper hot chili seeds or pinch cayenne for zing. Tomatoes for the moisture on top....Yes, fresh garlic... I bet you could also top after it comes out of dehydrator with a *raw cheese or even pine nuts ground and sprinkled on top. Why not? Use imagination as your creation evolves! ADD FLAX SEEDS AND ANYTHING MACROBIOTIC!

Place in dehydrator several hours (maybe 4) and when it gets soft I call it ready.

Whatever veggies you love put them on. You could marinate some of the veggies in advance I bet too, but I didn't. I did not use any Nama or salt either. I suppose you could, but I didn't and hardly use it either. DON'T NEED IT!

When I saw the eggplant was feeling soft I called it "ready" for "human consumption."

- from RawFoodSupport.com

Monday, 15 September 2008 00:00

Core (self Test) and practice to progression

Something to work on: ‘Bum Balance'


First, see if you can use your bum as your only base of support. Heels hover over the ground and arms are stretched out to either side for a lengthening stretch and balance mechanism.

If this is a struggle, don't be discouraged! You're a perfect candidate to start improving now! Keep at it, in no time you'll be sitting pretty ;)


Next, test your abilities! Slowly lower both extremities of your body equally. Lean back and straighten your legs slightly. I like to use these first two positions as a crunch like exercise. Start at bum balance 1, then transition into 2 and repeat! Introduced to me back in my gymnast days...my coach had me do 3 sets of 50 daily!

I thought I'd created a new yoga pose with this one until I saw it in a book and realized that Joseph Pilates beat me to it! After perfecting your nbeginners bum balance, your core strength will improve ;) Raise the bar, and raise your legs into a full Forward Fold position!

Veterans, try this. Grasping the inner arch's of your feet, extend all limbs and breathe deep!

We want to see your bum balance! Practice with a friend and snap action shots, you may just see them posted next month ;) (link...)

I put this together as homework for a sassy client of mine when I visited (home) Ohio in july...so if something sounds weird, it's because your not her. lol

 

enjoy...luv, Jamie (just trying to make your life a little better ;)

 

Ways to Make Time at the Office Beneficial to Your Booty:

Meetings usually mean brainstorming. Call me crazy, but how about suggesting that it be conducted while standing!? The increase of blood flow to the brain helps creative thinking AND higher calorie burn!

While typing, sit with good posture! Be conscious of your body, breathe deep periodically to engage abdominal area with exhale. Try setting a goal for yourself; I.e, ‘every half hour I'll let out four deep, exaggerated, contracting breaths!' (by the week's end, you've added 500 ‘crunches' to your regimen!'

While typing, twist your chair 45 degrees to either side and keep your chest square with screen. Your twisting will make for an excellent oblique contraction! (When paired with deep breathing this move is 3x's better;)

Get up and stretch!!! (backbends, handstands against the wall...anything! Kick your shoes off!)

‘Booty calls'! I can imagine how many of your minutes are spent on the phone or just thinking, instead of sitting...stand, mog, ‘fog', plea squat!

Unless you have a lunch meeting, you will have prepared your own. (see ‘Fuel Prices' for calorie consumption goals) Walk to Starbucks for an iced green tea!

Browse foodnetwork.com (click quick and easy) to find dinner!

Clutter in sight=clutter in your brain! Stop procrastinating and go through the piles and files. Organization is the most important element to the mental aspect of getting and staying on track!!!

Switch out your chair for a stability ball!!! The weird looks through the window are worth it!

What are a few items that you reach for often? I.e., paperclips, post-its, trash, etc. Set them farther away from you, so that you have to get up each time you get it.

Slightly lift your bum off your seat, pressing palms onto your desk.

Spinal twists, neck roll, shoulder rolls. Often

 

3 minutes, twice daily (all of which can probably be done during a conference call;)

Inclined ‘Push Offs'

Palms to desk

60 seconds

‘Ab-roller'

Hands on seat of chair w/wheels

60 seconds

Reverse Push Ups

Palms to desk, facing away

60 seconds

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Fuel Prices' are finally going down!

Try to stick to these numbers. Your hectic schedule makes it difficult to be ‘right on' everyday, so you have to compensate where needed when you know one meal will be business related. Never go more than 3 hours without fuel!

*TIP! Remember: a spicy taste is known to decrease cravings! Keep a tiny bottle of nTabasco in your office, and squeeze just a bit onto a lemon slice.

 

1st thing!

8 oz. water, choice of ‘energy boosting' fruit, 6 raw almonds

9am; Breakfast

250 calories; (oatmeal, gluten-free granola, yogurt, gritz (w/pepper), poached eggs!!!

11am; Snack

100 calories; (health bar, fruit, veggies w/hummus, Fage yogurt, honey graham cracker with diced fruit and honey on top)

1pm; Lunch

350 calories; (lettuce wraps, ntuna fish w/4 gluten-free crackers, chicken kabob, soup and smoothie, open faced turkey/chicken and veggie sandwich, meal replacement bar)

 

150 calories; 4" celery stick (w/1 tbls raw almond butter), small glass chocolate soy milk, veggies and hummus, 6 almonds and choice of fruit,

7pm; Dinner

600 calories; whole wheat pasta w/red sauce, eggplant pizza, veggie burger (no bun), fiesta bowl, Erewhon (grocery store on Beverly and 3rd) great for quick pick up dinner!)

 

1450 calories daily!!!! (excluding ‘1st thing!'

 

Tips for Healthy Preparation:

Chicken ( organic, boneless, skinless)-always good to have in containers in fridge! Prepare with a DASH of olive oil, pepper, lots of lemon, sliced almonds (add BBQ if desired). Sautee stovetop. (*I always dice some, cut some ‘kabob' sized and slice some cracker sized). FDA says it'll be good for up to 7 days if in air tight container, I'll say three;)

LETTUCE WRAPS-chicken diced, romaine lettuce, salsa, veggies!

KABOB- chicken (2-3oz.), pineapple chunks, green pepper chunks. Pair w/¼ cup brown rice.

OPEN FACED CHICKEN SANDWHICH-(use the ‘cracker sized' slices!) (inspired by Le Pain's chicken and mozzarella sand!) add veggies, DASH olive oil, pepper!

WHOLE WHEAT PASTA- no meat in sauce, lite amount of sea salt if any. 1 tbls shredded cheese on top!!

EGGPLANT PIZZA- sautee 1/5" eggplant slices with other veggies as desired. ( DASH oil, sea salt and pepper) After approx. 6 min. on medium heat, remove eggplant onto serving dish. Spoon veggies onto eggplant and top with a lil bit o' cheese and oregano.

VEGGIE BURGER- no bun (for you). Load on the veggies and spices! Pair with roasted red potatoes. (one serving/1 med. Sized red pot.), cut into 8 pieces. Cook stovetop with pepper, parsley, green onions and other desirable spices! (*dip in a lil ketchup if you have to)

FIESTA BOWL-Lettuce, tomato, 1/4 cup black beans, fresh salsa, 2 oz. chicken, corn, 1 slice avocado

Layer items in container and refrigerate. (warm if desired)

Eat with gluten free crackers w/flax seed!

Monday, 15 September 2008 00:00

How to eat for High Cholesteral

TLC Diet - a diet for high cholesterol heart disease recommended by AHA

Written by Gloria Tsang, RD

The TLC diet was introduced in May 2001 when the National Cholesterol Education Program NCEP released new diet guidelines for people with high cholesterol and risks of heart disease. The American Heart Association AHA accepted and endorsed this report and began incorporating these recommendations into its materials on dietary and lifestyle change for people with high blood cholesterol. For people at high risk or who have known cardiovascular disease, NCEP and AHA now recommend the new Therapeutic Lifestyle Changes TLC diet to replace the "old" Step 1 and Step 2 diets.

Summary of the TLC Diet for High Cholesterol

 

Total Fat

25% - 25% total calories

Saturated fat

< 7% total calories

Polyunsaturated fat

up to 10% total calories

Monounsaturated fat

up to 20% total calories

Carbohydrates

50% - 60% total calories

Protein

~15% total calories

Cholesterol

<200 mg/dL

Plant Sterols

2g

Soluble Fiber such as psyllium

10g - 25g

Examples of food in the TLC Diet

 

Lean Meat/Fish/alternatives

< 5 oz/day

Eggs

< 2 yolks/wk (whites unlimited)

Low Fat Dairy

2 - 3 servings/day (<1% fat)

Fats/Oils

< 6 - 8 tsp/day

Grains especially whole grains

>6 servings

Vegetables

3 - 5 servings/day

Fruits

2 - 4 servings/day

 

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