Teeny Weeny Tips

Example Menu

2009-01-08T21:56:00.000-08:00

This is a breakdown of a full days menu with the energy (calories) distributed according to activity level.

The En-Light-nd Woman

Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Meal 1
Oatmeal, whole, dry	0.75 cup	225.0	40.5	7.5	4.5
Apple Juice, fresh squeezed	0.75 cup	88.9	21.9
Spices, cinnamon, ground	1 tsp	6.4	2.1	0.1	0.0
Egg, white, raw, fresh	2 large	31.7	0.5	7.2	0.1

Sub Total		352.0	65.0	14.8	4.6

Meal 2
Whey Protein	0.5 scoop	55.0	1.0	9.5	1.5
Strawberries, raw	8 large	69.1	16.6	1.4	0.6
Apple, Large	1 large	116.0	30.8	0.4	0.4
Nuts, almonds	5 almond	34.5	1.3	1.3	3.0
Sub Total		274.6	49.7	12.6	5.5
Meal 3
Bread, Ezekiel	2 slice	160.0	30.0	8.0	1.0
Tuna Fish, Albacore	2 oz.	65.8	0.0	14.5	0.5
Lettuce, green leaf, raw	3 leaf outer	10.8	2.0	1.0	0.1
Cucumber, peeled, raw	5 slice	4.2	0.8	0.2	0.1
Vegenaise	0.5 tbsp	40.0			4.5
Orange, navel	1 large	68.6	17.6	1.3	0.2
Sub Total		349.4	50.4	25.0	6.3
Meal 4
Brussels sprouts, raw	10 sprout	81.7	17.0	6.4	0.6
Broccoli, raw.	1.5 cups	46.4	9.3	3.8	0.5
Sub Total		128.1	26.3	10.2	1.1
Meal 5
Chicken Breast	4 oz.	187.0		35.2	4.0
Brown Rice, cooked	0.25 cup	50.0	10.7	1.0	0.3
Salad, mixed	0.5 med.	55.0	10.0	2.5	0.3
Avocado, raw	0.25 fruit	56.8	2.9	0.7	5.2
Vinegar, balsamic	0.5 tbsp	7.0	1.4	0.0	0.0
Lemon juice, raw	0.5 tbsp	1.9	0.7	0.0	0.0
Sub Total		357.7	25.6	39.5	9.8
Meal 6
Egg, white, raw, fresh	3 large	47.5	0.7	10.8	0.2
Sub Total		47.5	0.7	10.8	0.2
Total		1509.3	217.7	112.9	27.5

Meal 1: Do not cook the oatmeal. The night before pour apple juice in a bowl of whole oats, add cinnamon, cover and let sit in your fridge over night. The next morning the oatmeal will have soaked up all the apple juice. Eat as is. To DIE FOR!!!! This meal contains more carbs because carbs give you energy for your workout.

Workout

Meal 2: This is a simple shake. I added in Whey protein if you're on the go. However, real is ALWAYS better than fake. Exchanging the whey for another type of protein is good. This also contains more carbs because it is consumed after your workout.

Meal 3: In the middle of your day you are not as active as you were during your exercise, but you are still active. So a good balance is still appropriate for lunch. Vegenaise is a mayo replacement that is a lot better for you. It can be found at any health food store.

Meal 4 & 5: After lunch you become more sedintary for the rest of the day so your afternoon snack is mostly veggies and your dinner will include a a balance of everything, but contain a higher amount of protein.

Meal 6: You'll continue to eat up to the point you go to bed. This meal is only a protein or green veggie. It's not necessarily meant to fill you up, just to get something in your body so you don't go into starve-mode during the night. Going into starve mode lowers metabolism.

This is just an example menu. Every persons day is different, so you must customize the meals according to your individual activity level.

If you work out in the afternoon just shift your ratios accordingly. Hopefully this doesn't confuse you. It's basic, just eat balanced, eat more carbs around your increased activity, and eat more protein around the times you are more sedintary. It's simple. Good luck!

Balanced meal ideas

2009-01-07T07:58:00.000-08:00

The En-Light-nd Woman

Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Breakfast

Egg, white, fresh	3 large	47.5	0.7	10.8	0.2
Egg, whole, fresh	1 large	71.5	0.4	6.3	5.0
Oatmeal, dry	0.5 cup	150.0	27.0	5.0	3.0
Apple, Large	0.5 large	58.0	15.4	0.2	0.2
Spices, cinnamon, ground	1.5 tsp	9.6	3.1	0.2	0.0
Sub Total		336.7	46.7	22.4	8.4

This breakfast uses whole oats (not instant!). There is no milk, just slice the apple and add it to your oatmeal with cinnamon...yum!

The En-Light-nd Woman

Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Breakfast
Banana, raw	0.5 large	60.5	15.6	0.8	0.2
Strawberries, raw, whole	8 large	46.1	11.1	1.0	0.4
Apple, Large	0.5 large	58.0	15.4	0.2	0.2
Nuts, almonds	5 almond	34.5	1.3	1.3	3.0
Turkey, white	3 oz	95.3	6.5	11.5	2.6
Sub Total		294.3	49.9	14.7	6.3

This is a great on-the -go breakfast. A simple balanced shake with turkey on the side.

The En-Light-nd Woman

Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Lunch
Turkey, white	2 oz	63.5	4.4	7.7	1.7
Spinach, raw	1 cup	6.9	1.1	0.9	0.1
Cabbage, raw	0.5 cup, shredded	8.8	2.0	0.4	0.0
Brown Rice, cooked	0.5 cup	100.0	21.3	2.0	0.7
Grapes, green or Red	0.5 cup	52.1	13.7	0.6	0.1
Avocado, raw	0.25 fruit	56.8	2.9	0.7	5.2
Sub Total		288.1	45.4	12.2	7.8

This is one of my fav lunches. Just a simple salad with rice, turkey and avocado. The more green veggies you want to add on the better!

The En-Light-nd Woman

Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Dinner
Chicken Breast	4.5 oz.	210.4		39.6	4.5
Potato, Yukon Gold	1 cup	140.0	30.0
Broccoli, raw.	1 cups	31.0	6.2	2.6	0.4
Sub Total		381.3	36.2	42.2	4.9

Dinner is close to bed-time, so this meal has a different ratio of protein/carb/fat. It contains more protein than carb.

Food Prep Tips

2009-01-05T11:06:00.000-08:00

Meat:
• Cut off all visible fat from your meats before cooking
• Before cooking, rub meats with flax-seed oil. This will improve their omega 6 to 3 ratio, add flavor, and keep moist.
• Wash fish in cold water before cooking. Don’t eat raw fish. Cook until opaque and flakes easily with fork.
• Choose salmon filets that are cut from the head of the fish. It will be thicker, and moister after cooking. Because stoves vary, it is best to check the salmon for doneness after about 1 minute after you have turned it. Salmon is best-cooked medium. Insert the tip of a knife into the thickest part of the filet. It should flake, yet still be pink in the center.
• Chicken breasts can easily dry out. Leaving the skin on until done and making sure you do not over cook it helps a great deal. The breasts should read 160 degrees on an instant reading thermometer and the juices run clear. By leaving the skin on while broiling it keeps the breast moist and flavorful. It is important to broil the chicken breasts no closer than the 7 inches from heat source as recommended, and have the heat turned to low. This will give the breasts a chance to cook throughout without burning on top and drying out. Placing it in a very hot pan, seals the bottom and retains more moisture. This recipe is created for a quick and easy meal. If you have the time, try marinating the chicken breasts for 24 hours in herb seasonings. Increase the lemon juice by 1 TBS. It will be tenderer, and the sauce will permeate the breast. By slicing the breast when done there is more surface for the sauce to permeate the meat if done the quick and easy way without marinating.
• Eat eggs sparingly. Avoid high heat cooking, such as fried eggs. Rather, try poaching, hard-boiling, or baking.

Game-meat:
• The secret to making game tender, and not rubbery is to cook it very slowly over low heat in a covered dish with a bit of water. It also helps to rub with olive/flaxseed oil before cooking.
• If you grill game meat, keep it on the rare side. Keep basting it with oils throughout the cooking process.
• If you don’t like game-meat’s distinctive flavors, marinate it overnight.

Vegetables/Fruits:
• To keep fruits and veggies fresh, store in refrigerator covered in plastic bags. Try buying produce at local farmers’markets.
• Always wash produce before you eat it, even if it says it’s pre-washed.
• Make sure the cabbage does not cook more than about 4 minutes. If it cooks beyond that it will start releasing liquid and dilute the flavor of your dish. By slicing it thin, it allows it to cook in a short amount of time, ending with a fresh tasting dish with a lot of flavor.

Oils:
• Rub oil on meat before cooking, add to any food or dish to give it flavor.
(Flaxseed, Canola, Mustard Seed, Perilla)

Nuts:

Soak nuts in water overnight. This makes the nut more alkaline rather than acidic, creating a “Live” food. It also decreases the fat content in the nut.
Your water should be brownish in the morning.
Rinse the nuts and store in the fridge or freezer or eat immediately. Nuts have a shorter shelf life when soaked and always need to be refrigerated, but they are far better for you!

Grains:

Grains should not be eaten sparingly. They are hard for our bodies to digest and are creating gluten-intolerant problems and other health issues in people. They are great, but in moderation. However, they are necessary for energy along with veggies and fruits.
Pre-cook in bulk rice, & potatoes. Store in the fridge for a couple days. Buckwheat, Quinoa and Amaranth can be soaked over night, sprouted and eaten raw on salads.

Food List

2008-12-26T07:01:00.002-08:00

If you stick to the foods listed here, you will shrink! Remember: A balance of all these food groups gives your body the variety of nutrients it needs to become sleek fast!

To print the sheet below click Here, go to Download, and Print!

Food List Enlightnd

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Weekly Menu Planner

2008-12-26T07:01:00.001-08:00

Use this to plan out your meals! This will help you make your meals the night before so you have the sleekest food at your fingertips and no excuses! yea!

To print the sheet below click Here, go to Download, and Print

Weekly Menu Planner

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Grocery List

2008-12-26T07:01:00.000-08:00

Make a sleek food list, take it to the store. Buy ONLY the foods listed.

To print the sheet below, click Here, go to Download, and Print

Grocery List Enlightnd

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Food Alternative Tips

2008-12-21T07:06:00.000-08:00

JUNK FOOD (anything that is processed/man-made) replaced with:

FRUITS: High in enzymes, fiber, vitamins, minerals, fatty acids, aminos, cancer fighting tannins, flavonoids, hydrate body, cleanses, detoxyfy's and helps with elimination. CITRUS fruits contain potassium/calcium which are Alkilizing minerals.

SUGAR (white, refined) replaced with:

BLUE AGAVE (Agave Nectar): although there is not a TON of research done on this product, it has been found to balance blood sugar, has high nutrients and is NOT processed! You can find it at any grocery store or natural food store.
STEVIA: Balances blood sugar, decreases cravings, aids in digestion, has antimicrobial properties (inhibits bacterial growth) Has NO calories and is safe for diabetics. (if you're watching your weight, this is the best sugar substitute to have, if you need it. However use it in MODERATION!
OTHER SUGAR SUBSTITUTES: Evaporated cane juice, sucanat, brown rice syrup, barley, malt syrup, rapadura sugar, turbinado sugar, raw sugar, beet sugar, date sugar, maple syrup (the real kind), and molasses.

Sleek Assessment

2008-12-18T08:12:00.000-08:00

Take a before picture of yourself in an outfit that shows off your body (swimsuit, sports-bra & shorts, etc) Make sure you snap a front, side, and back view pic. Lovely!
Weigh yourself on a scale that you have frequent access to. Always weigh yourself the same time of day (note: in the mornings you only weigh less because you’ve been sweating all night, so your dehydrated and you haven’t eaten all night so there is no food in your tummy. As soon as you eat and drink your weight will go up, so weighing in the AM before eating, isn’t necessarily accurate. However, weigh yourself whenever you want, just keep it consistent) ONLY weight yourself once a week!!!!

Body Fat Test. A lot of gyms will have one of their trainers take your body fat for free. The best ways to get tested are:

Hydrostatic (underwater)
Caliper (pinch test). If you do it with the calipers, make sure the same person measures it each time.
Bioimpedance test (electric current) Is not as accurate as the other two; however, it will give you an idea where your BF is. These days many scales can tell you your body fat by standing on the scale. These scales use bioimpedance body fat testing. For this form of testing to be somewhat accurate you MUST have similar hydration levels each time you measure, and you must take the BF measurements the same time of day to be most effective. Measure your body fat only ONCE a week.

Take your circumference measurements. These measurements are done with a measuring tape on the areas of the: neck, chest, upper arm, forearm, belly, hips, thighs and calf. Take your circ measurements once every 2 weeks.

This is one of my favorite ways of tracking progress because it doesn't require any fancy equipment and anyone can do it. Taking your measurements at certain areas can give you an idea of where you're losing fat, which is important since we all lose fat in different areas and in a different order. It can also help reassure you that things are happening--even if you're not losing fat exactly where you want just yet, or if your scale weight isn't decreasing.

Procedure: Start by wearing tight fitting clothing (or no clothing) and make a note of what you're wearing so you know to wear the same clothes the next time you measure.
Here's how to do it:

Neck: Measure around the middle of the neck
Chest: Measure around the chest right at the nipple line, but don't pull the tape too tight.
Upper arm: Measure around the largest part of each arm above the elbow
Forearm: Measure around the largest part of the arm below the elbow.
Waist: Measure right at your belly button
Hips: Place tape measure around the biggest part of your hips (should go around the biggest part of your butt)
Thighs: Measure around the biggest part of each thigh (about 10 inches above your knee-cap)
Calves: Measure around the largest part of each calf

You can us this Progress chart to record your measurements, or learn how to calculate your BF & LBM here

Eyeball It
It may seem obvious, but don't overlook one of the simplest ways to track progress. How you look in the mirror and how your clothes fit is the biggest tell-all! Each month, take a new picture...you'll be surprised at how many changes you notice in a picture as opposed to just seeing yourself in the mirror. You can also use your clothes to keep track of your progress.

Use one or all of the methods above to keep track of how you're doing, keeping in mind that realistic goals are essential for your success. And don't forget, it takes time to lose fat properly so don't panic if you don't drop 10 pounds in a week. Most people don't see significant results for weeks or even months. If you're losing weight the right way, your progress will be slow and steady but permanent.

Sleekness Tipsters

2008-12-11T16:09:00.000-08:00

There are a few things that the en-light-nd woman adheres to in order to make her feel sleeker, sexier and work her chubbiness(for the time-being) as best she can.

If there is an area on your person that you think..."gotta hide, suck in, or get sucked out. The answer is: we all got that tubbalard…can’t get rid of it immediately. So, in the mean-time…..start with these tipsters.

If an article of clothing, no matter how beloved, gives you a muffin top, HALT! Start dressing modestly, but sleek. You’ll feel different…its solid science. The research has been done, the e-woman does what it takes to make herself the utmost successful in her journey.
Buy 1 pair of cute-rump jeans that fit! None of this sagging butt syndrome. Go splurge.
Look in the mirror every morning see that hotness staring back and say your daily love-taps with vigor!
Get ready EVERY morning, look and feel your finest.
Start your day off with sleekness demonstrated at its most excellent.

Wear Heels! I’m a huge fan of heels that make you at least 6 feet. Of course there’s a time and place…put-em-on! Stop being invisible!

Stand up straight!
Don’t try to hide yourself.
Posture is the 1st sign of how you feel about the lady you are.

Do I personally follow these rules: Heck Nope! I’m Preggo... Trying my best to gain all the weight possible, 30 pounders & counting! Only 5 more weeks until I full force implement these sleek codes to ultimate application.

"Our deepest fear is not that we are inadequate. Our deepest fear is that
we are powerful beyond measure. It is our light, not our darkness,
that frightens us. We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous? Actually, who are you not to be?

You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. we were born to manifest the glory of God within us. It's not just in some of us; it's in
everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." - Marianne Williamson

Tips for Life

2008-12-11T04:07:00.000-08:00

In the book The 4 Agreements (featured in the en-light-nd womans book club) it explains rules that should be the e-womans code for life! These include the following:

1) Be impeccable with your word - Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

2) Don’t take anything personally - Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.

3) Don’t make assumptions - Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.

4) Always do your best - Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.

I'm Having CRAVINGS!!!

2008-12-10T11:10:00.000-08:00

Most of the foods we crave make us FAT! They all have something in common, a combination of sugar, starch, fat & salt in a highly concentrated form. This is the receipe for all food people tend to overeat. When your body isn't being fed properly, it craves fast, quick, fake energy from sugars and refined carbs.

Secret: If you go longer than 3 hours without eating during the day, you'll crave this deadly combo at night.

Goal: Evaluate you days. Make sure you're getting your "temple" the spiritual sessions of food it needs throughout the day so it doesn't want to O.D at night. Eating healthy food is spiritual nourishment to your body.

Body Fat & LBM Calculations

2008-12-09T11:03:00.000-08:00

This document gives you step-by-step instructions how to calculate your body fat and Lean Body Mass in Pounds!
Giving you an opportunity to follow your progress!

To print the sheet below click Here, go to Download, and Print
BF & LBM Calcs Enlightnd

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Food Log

2008-12-09T10:49:00.000-08:00

Keeping a food log to record your consumption of food is essential to body transformation. This process helps keep you responsible and aware while keeping you on track.

To print a copy of the sheet below click Here , go to Download, and Print.

Food Log Enlightnd

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Measurements

2008-12-09T10:30:00.000-08:00

Track your progress by taking your measurements. This is essential to observing the changes taking place in your body. To learn more about taking measurements click Here

To print off the sheet below, click Here, go to Download, and Print.
Circ Measurements Enlightnd

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