Join the 10 Lb. Weight Loss Club

Starting January through April!

 

Lets shed some pounds ladies, burn body fat, get energized, sleep better, get back into that favorite outfit and just look FABULAUS, join my 10 Lb. Weight Loss Club!

 

Here's how it'll work:

 

1. Write down your starting weight (I'm not sharing that info!)

2. Commit to 30 minutes a day of Cardio with Sunday off

3. After about 2 weeks, commit to an additional 15 minutes a day of weight training

4. And Post to the 10 Lb. Club once a week to discuss our progress and get encouragement from others

 

Don't Eat: (or limit)

1. Bread except a small amount of whole grain once a week

2. Processed foods, deli meats, frozen or pre-cooked foods, or canned foods

3. Cakes, baked goods including biscuits

4. Sugar (only about two table spoons throughout the day)

5. Limit cheese, whole milk and fatty dairy products (including ice-cream)

6. Margarine, butter or animal fat based shortenings

7. Condiments sparingly, (catsup, mustard, mayo)

 

Please Eat:

Grains:

Oats, barley, organic quinoa

 

Proteins:

Lean meats (fat trimmed)

Fish and Poultry

Beans, peas, lentils

tofu, tempeh

vegetable based protein shakes from health stores

 

Nuts: Unsalted, sugared or glazed

Seeds (flax, pumpkin, chia)

nuts (pistachios, cashews, almonds)

 

Fruits:

Berries, avocados, tomatoes

(exception of a banana for those needing the potassium)

 

Vegetables: fresh or frozen

All green leafy vegetables, plenty of kale greens, salad greens, squash, string beans, okra, peppers, lettuce, cabbage, cauliflower, carrots, broccoli, brussels sprout

 

Seasoning:

All seasoning is allowed moderately 

Salt is limited to less than 1 teaspoon throughout the day 

 

Oils:

Coconut, Flax Seed and Pure Virgin Olive Oil

 

Dairy:

Greek or Non-Fat Yogurt, cage free eggs and egg white, Almond Milk, and non-processed cheeses

 

Fruits:

All fruits especially dark berries (including melons and pineapples)

 

Don't Drink:

1. Soda

2. Flavored waters

3. Sports Drinks

4. Artificially flavored fruit juice

 

Please Drink:

1. Plenty of water with lemon (real Lemons no artificial flavoring)

2. Green Tea, Black Tea, (more on Tea)

3. Black Coffee once a day (if desired with non-dairy creamers or milk)

4. Almond Milk

5. 100% Organic Fruit Juice (apple, pineapple, cranberry, tomato)

6. An organic protein shake or smoothie once a day (if desired)

 

Don't Take:

1. Un-prescribed  medications

2. Supplements

3. Weight Loss pills

 

Please Take:

1. Follow all prescribed  medications by our doctors

2. Take our daily doses of vitamins and minerals

 

Sounds Good? Let's do this!  

 

God Bless You,

Dr. Walker