Here’s the Scoop

  • Record everything in your journal daily-this is your bible. According to a study conducted by Kaiser Permanente’s Center for Health Research, keeping a food diary can keep your diet on track, in some cases doubling weight loss.
  • Take your weight and measurements before beginning your Nutritional Edge journey
  • Drink a minimum of 80 ounces of water per day.
  • 3 Pilates workouts per week (minimum-you can always do more-not less)
  • 4 Thirty minute cardiovascular sessions per week (including but not limited to walking, running, biking, swimming, elliptical, etc.) Feel free to extend the time as you deem necessary.
  • Eliminate all white flour and sugar products
  • Keep sodium intake to a minimum (no more than 1,000 mg per day)
  • Eat unlimited vegetables and salads (stay away from starchy vegetables like corn, peas and potatoes)
  • Try to consume no more than 2 fruit servings per day
  • Try to keep simple carbohydrates to a minimum to avoid a spike in insulin level causing instant hunger.
  • Use diet/low sodium salad dressing or Olive oil (1 Tablespoon) and vinegar or lemon
  • Avoid or keep alcohol to a minimum-1 drink per day(more on this later)
  • Eat 3 meals a day and 2 snacks if needed (never ever skip a meal-that is a recipe for disaster)
  • Try to avoid beverages with calories (It is better to eat your calories than drink them-eating fills you up more)
  • Prepare a shopping list before going to the grocery store (If you fail to plan, you plan to fail)
  • Most importantly have fun with this program. If you mess up a meal, forget about it and move on. One of the biggest errors people make is when they make a mistake they get so discouraged that they give up. It is only a minor bump in the road!!
  • Look at yourself in the mirror and know that every day you are going to look and feel better!