International Pilates
A Cooperative Web Site
Competency TESTING
Directory, Awards, WALL, Classified

A Super Lean Diet
*Exercising in the morning on an empty stomach burns mo
re fat than exercise in the afternoon

Breakfast Options
Choice One
Coffee or tea (with non-fat milk if preferred) 1/2 cup bran cereal with 1/2 cup non fat milk
Choice Two
One large glass of juice diluted with one-half water (heat in microwave for 1 minute)
Plus one cup non-fat yogurt with 4 tablespoons bran cereal or cooked oatmeal
Choice Three
One-half large cantaloupe or two large slices watermelon or two cups strawberries
One of the above mixed with 4 tablespoons bran cereal or cooked oatmeal

Lunch Note: Unless otherwise instructed, all meat and fish are to be backed or broiled without the use of butter or oil
Choice One
Chicken - 2 breasts (skinned - may be seasoned with mustard)
with eight stalks of asparagus seasoned with lemon and pepper
Choice Two
Turkey - 5 oz., white meat only (seasoned with soy sauce if preferred)
with one sliced cucumber and one diced tomato
Choice Three
Fish - 8 oz. portion of one: Haddock, halibut, cod, sword fish or water-packed tuna
with salad made of bean sprouts, alfalfa sprouts, mixed greens
Dressing made of Balsamic vinegar and whole-grain mustard may be used

Choice One
One large bowl tomato soup
Choice Two
One large bowl French onion soup - no croutons, no cheese
Choice Three
One large bowl red borscht (no meat base and no sugar)
Choice Four
Sautéed fresh vegetables (string beans, carrots, onions, peppers, eggplant) cooked with lemon juice (no oil)

Choice One
One small can of pumpkin, seasoned with cinnamon, nutmeg and one packet sugar substitute or hand full of rasins
Heat for 3-4 minutes in microwave and enjoy
Choice Two
One large orange or papaya or grapefruit or tangerine
Choice Three
Crudités of celery, carrot sticks, radishes and cherry tomatoes

NOTE: Eat 3 meals a day. Avoid spontaneous snacking (plan ahead). Do not eat after 8 p.m. Stress reduction plays an important role in body fat loss. Fat and alcohol are the two highest calorie groups to eliminate. If the body receives fewer than 1100-1200 calories per day, it will automatically slow its metabolism to conserve the available calories necessary to carry out its functions. Thus weight loss is not possible. In order to lose fat, no less than the minimum daily intake calories must be consumed to keep the metabolism rate high


Quantities of Food
Quantities of Food refers to be the amount of food you would consume in one serving. If you were to place your hands together to form a bowl, the amount of food that would fit into that bowl would be the amount of food you would consume in one serving.
One half of your stomach should be for solid foot; one-fourth for liquid. Space allows for food to easily mix and thus metabolize more efficiently.
Chewing affects our metabolism and the proper utilization of foods. For example, salivary amylase helps break down the starches in grains, vegetables and fruits, creating simple sugars. This allows for more efficient use of the energy in carbohydrates. It also allows the stomach and small intestine to focus on protein metabolism without the burden of dealing with starch. Chewing also makes the bones in the skull move more. The temporal lobs of the skull pump as the jaw moves rhythmically up and down. This has a positive effect on the hypothalamus. Thus, endocrine balance and nervous system strength are also enhanced. It has been recommended that people chew each mouthful 75 to 150 times, however 35 times is acceptable for healthy people. Energy expended in the process of chewing prevents the body from losing heat and energy in the digestive tract and thus aids in the preservation and utilization of metabolic heat in an efficient manner. In addition, chewing slows down the eating process itself, which allows us to focus on mealtimes as a nutritious event rather than as something that needs to be done while we’re on the run.
NOTE: a calorie is a unit of heat produced by the body when metabolizing food, in other words it is not something that is in the food as commonly misunderstood.

Top Ten Animal Proteins
(Less than 5% Fat): Cod (grilled), Sole or flounder (grilled), Halibut(grilled), Scallops (grilled), Lobster(steamed), Crab (all species, steamed), Cottage cheese (low fat), Mussels (steamed), Turkey breast (roasted, no skin).
(More than 5% Fat): Lamb, Salmon, Shark, Trout, Ahi tuna, Oysters
Best Protein Sources (over 20% protein, under 20% fat): Soybeans, Split peas, Kidney beans, Dried whole peas, Lima beans, Black-eyed peas, Lentils, Black beans, Navy beans
NOTE; To maintain your present body composition, use a combined program of diet and exercise. Modify your diet to reduce foods that increase fat storage such as meats, milk products, heavy starches, saturated fats and processed foods. Perform moderate intensity aerobic exercise 3-5 days/week for 20-30 minutes per day. The optimum exercise program includes continuous activities that engage the large leg muscles. Such exercises include oliptical, stairclimbers and jogging machines as well as jumping rope and cycling. The human body needs at least 1100-1800 calories a day to carry out basic bodily functions such as heart beat, breathing, temperature control, etc. Men usually need more calories for these functions than women.


3%                                   6%                                      3%                                            6%
    Asparagus                         String beans                          Cantaloupe                               Apricots  
                                          Bean sprouts                       Beets                                    Rhubarb                                  Blackberries                                    
             Beet greens                          Carrots                              Strawberries                              Cherries             
         Celery                                  Chives                             Watermelon                                Currants         
      Swiss chard                          Collards                                                                             Grapefruit    
           Cucumber                            Dandelion greens                                                                 Guava              
  Endive                                  Eggplant                                                                              Melons  
       Lettuce                                 Kale                                                                                    Lemon       
             Mushrooms                            Leeks                                                                                  Limes              
           Radishes                                 Okra                                                                                   Orange         
                Sauerkraut                              Onions                                                                                Papaya              
          Spinach                                   Parsley                                                                                Plums          
             Squash                                    Peppers                                                                              Raspberries    
        Tomatoes                                Pimento                                                                              Tangerines 
  Watercress                              Pumpkin                                                                                          

Copyright: Ivon Dahl