<div id=”zA-widget-layout-wrap”><a href=”https://weightcontroltherapy.com/wp-content/uploads/2013/05/IMG_2112.jpg” draggable=”false”><img alt=”IMG_2112″ src=”https://weightcontroltherapy.com/wp-content/uploads/2013/05/IMG_2112-225×300.jpg” width=”225″ height=”300″ draggable=”false”></a></div><div></div><div><a href=”https://weightcontroltherapy.com/wp-content/uploads/2013/05/IMG_2112.jpg” draggable=”false”></a><span style=”color: #1eb5e3; font-size: 17px; font-weight: bold;”>Think Natural…Think Whole Foods!</span></div><div id=”zC”><div id=”zC-widget-layout-wrap”><div>Breakfast should always consist of fruit, starchy “whole” carbohydrate, lean protein (4 oz), dairy, and 1 tsp. fat.<strong> EXAMPLE:</strong> ½ melon, 1 c. cooked steel oats, 2 poached eggs, 1 c. skim milk, and 1 tsp. butter.Lunch should include vegetables, lean protein (4 oz) and 1 teaspoon fat..<strong> EXAMPLE:</strong> 2 cups of steamed broccoli, 4 oz. of baked chicken breast, topped with lemon and a tsp. of butter or olive oil.Dinner should include a starchy “whole” carbohydrate, raw vegetables, lean protein and 1 tsp. olive oil.<strong> EXAMPLE:</strong> One cup of whole grain brown rice, 4oz sirloin steak, 2 cups of romaine lettuce, 1 tsp. olive oil and vinegar.<strong style=”color: #1eb5e3;”> SNACK</strong> should consist of a fruit and dairy (if your dairy sensitive replace the dairy with 2 oz. of lean protein).<strong>Examples of protein:</strong> fish, chicken, steak, lamb, eggs, hamburgers, tofu, dairy<strong>Examples of fruit:</strong> medium apple, pear, orange, 1/2 melon, 1 c. grapes, 1 c. strawberries<strong>Examples of dairy:</strong> 1 c. plain, nonfat yogurt, 1 c. low fat buttermilk, 1 c. skim milk<strong>Examples of fat:</strong> 1 tsp. butter, 1 tsp. olive oil, 1 tsp. Newman’s oil and vinegar<strong>Examples of starchy “whole” carbohydrates:</strong> 6 oz. potato, 6 oz. sweet potato, 1 c. millet, 1 c. peas<em style=”color: #1eb5e3;”>*Men should increase their protein by 2 oz for breakfast, lunch, and dinner.</em><em style=”color: #1eb5e3;”>*Drink at least 8 oz. of water daily</em><em style=”color: #1eb5e3;”>*Dairy and protein can be interchanged</em>There are some foods known as “gray” foods that may trigger you to eat out of control. These foods include: nuts, peanut butter, chocolate, caffeine, sugar substitutes, olives, wine, cheese, alcohol, baked chips, and popcorn. If you experience cravings as a result of eating these foods it is suggested these foods are avoided.</div></div></div>
