PRESENTS

MEAL GUIDELINES
POUND WITH CHRIS FREYTAG
You will perform better on the job, in your relationships, in your activities when your
What to Choose and What to Lose: body is working at its top potential. Losing 10 pounds can ABSOLUTELY be a reality
with my program!

Life is about choices. We make choices every day, some good and some bad. When It comes down to knowing what to choose and what to lose. With some practice, mak-
it comes to your health, one of the easiest ways to start making changes is to pay at- ing good food choices will start to come naturally; it will become a lifestyle!
tention to what you eat. You may not realize it, but a few small changes in the way you
This Slim Down Plan is based on the principal of “clean eating” and I have been talking
cook and eat could start you on a whole new path to better health.
about clean eating for the last two decades.
For many of you, “DIET” has really become a four-letter word. I like to rearrange the
letters and call it an “EDIT”...that’s right, edit your food choices.

Along with my exercise program, what you put in your mouth will be directly correlated
to your successful weight loss. Being a health and fitness expert as well as a mother of Clean Eating
3 teenagers, I am constantly preaching about good nutrition and healthy exercise. It’s
important to me to help my clients feel great and help my family stay healthy. Clean eating is choosing foods that come from plants, animals or trees. The closer to
the food’s natural state the better!
I always say, “Eat better to perform better.”

ELIMINATE ADD
preservatives fresh fruits

additives vegetables

processed sugars legumes

general junk food whole grains

low-fat dairy

lean meats

fish or poultry
Clean eating also means that you try to get a variety How can you practice clean eating at restaurants?
of foods into each meal:
• Ask for sauces to be served on the side
• some protein • Ask to have meats broiled or grilled instead of fried
• some grains • Ask for extra vegetables as a substitute for
• some fruit or vegetables creamy, buttery mashed potatoes with gravy

Aim to eat a variety of meals each week. Many people find themselves eating the You have the right, as a restaurant customer, to ask for what you want!
same things for lunch and dinner over and over again, because it’s easy.

Quick Tip:
Clean eating at holiday gathering is about making small, satisfying exceptions to the

Clean Eating Does rules. It’s better to eat a small scoop of stuffing or a little sliver of pie than to feel de-
prived and left out.
Not Mean Perfect Eating
It doesn’t mean that you’ll never ever see a cookie or a bag of potato chips again. As
anyone who has ever spent five minutes on a diet can tell you, the best way to create Fuel Your Body
a craving out of thin air is to declare that a food like chocolate or bread is forbidden.
(This doesn’t work on broccoli or tofu—I don’t know why. It just doesn’t.) Your body needs three kinds of nutrients to function well:
• Protein
Start by: • Carbohydrates
• Fats
• Eating food that’s free of heavy sauces and
sweeteners We’ll focus on these primary nutrients, rather than getting into specifics about vitamins
• Eating fruit rather than juice and minerals, because the “big three” are the nutrients that concern most dieters—and
• Eating five servings of fruit and vegetables a day diet designers.

Some diet fads blame weight gain on fat consumption or carbohydrate consumption.
This is misleading. If you take in too many calories—regardless of whether they’re
Clean Eating Ideas:
fat calories, carbohydrate calories, or protein calories—the result is always the same:
• Buy fresh produce at the supermarket—and then you’ll gain weight.
actually use it!
To figure out how much protein, fat, and carbohydrate is contained in the foods you
• Gradually introducing healthy substitutions to your
eat, check the nutrition facts box on the package or label.
family’s meals

Some yummy alternatives: Quick Tip:

For foods that don’t come with labels, go online to any one of the many sites that list
Ground turkey meatballs instead of ground beef or brown rice instead of white rice every food and its nutritional information.

Protein Is Your Body’s Building Material
Your body needs protein to build and repair muscle, bone, and cartilage. Your body can’t
store protein for the long term so you need to consume protein in your diet every day.
Where Are They Hiding Anyway?
Sugars—found in soft drinks, candies, and sweetened baked goods like cake and
cookies—also rush to the bloodstream quickly, providing fast energy that disappears
quickly. Complex carbohydrates enter the bloodstream more slowly, creating less dra-
matic surges in your blood sugar.

Foods rich in protein include:

FYI:
• Meats The typical American pantry is filled with refined carbohydrate foods, such as white
• Poultry flour breads and crackers, which are high on the glycemic index. This means that they
• Fish cause a rapid rise in blood sugar. Your body responds by releasing a lot of insulin, a
• Dairy products hormone secreted by the pancreas. The insulin causes your blood sugar to plummet,
• Eggs which makes you hungry again. These dramatic ups and downs affect your energy,
• Nuts your mood, and your waistline.
• Legumes (examples: soybeans and kidney beans)

Protein contains four calories per gram. I advise my clients to consume between 0.5 Do the Math
and 0.8 grams of protein per pound of body weight per day. Aim for 0.8 grams per
Like protein, carbohydrates contain four calories per gram. If you consume 2,000
pound per day if you are consistency strength training; otherwise 0.5 grams per pound
calories per day (a figure that is considered sufficient for an average, healthy, active
is plenty.
woman who is not trying to lose weight) you need about 300 grams of carbohydrates.

Picture This:
For example, 130-pound woman should try to eat approximately 65-104 grams of
protein per day give or take. Fiber
Foods rich in complex carbohydrates are also more likely to be rich in fiber. Fiber isn’t
a nutrient but it is a necessary part of your diet. Fiber is the indigestible plant material
Carbohydrates Are Your contained in edible grains and vegetables.
Body’s Immediate Energy Supply
Fiber works hard for your body!
They come in two varieties: simple carbohydrates (sugars) and complex carbohy- • It makes food more satisfying because it takes up
drates. space, helping you to feel full faster
• It slows digestion, which delays the onset of
Carbohydrates are broken down into sugars in your small intestine so that they can be
hunger pangs
used to fuel your muscles, nerves, and brain.
• It helps to sweep waste through your body
Go for the complex carbohydrates from grains and starchy vegetables. AVOID
Whole grains, vegetables, fruits, and legumes are packed with fiber.
sugars!
Remember: • almonds
• nut butters
Twenty-five grams of fiber per day is the standard for healthy digestion and absorbs
• avocados
up to 200 calories. If you’re adding fiber to your diet, do so gradually to give your body
• pumpkin seeds
time to adjust.
• sunflower seeds

Transfats are Unsaturated fats and can be artificially processed to remain solid at
room temperature.
Fat Makers of processed foods began using these fats in their products several decades
ago to lengthen their shelf life. These man-made fats also help crackers stay crisp and
add an appealing chewy texture to cookies and granola bars.
The Skinny on Fat:
Risks: Recent research, however, has revealed that these fats are even unhealthier
• It’s your body’s long-term energy supply than saturated fats. Diets high in hydrogenated and partially hydrogenated fats raise
• Contains nine calories per gram (more calories your bad (LDL) cholesterol level and deplete the good cholesterol (HDL) in your blood-
than in carbohydrates or proteins) stream, which protects you from heart disease. If an ingredient listing includes any veg-
• Makes you feel full and satisfied etable oils that are hydrogenated or “partially hydrogenated,” you’re better off without it.
• Your body needs fat to provide energy reserves
• Maintains body heat
• Protects you from injuring bones and muscles

Because fats are calorie dense, containing nine calories per gram, dieters frequently
The Calorie equation:
avoid them. But your body needs to get at least a little fat every day. A no-fat diet will Calories in vs. Calories out
leave you with dry skin, lifeless hair, and an insatiable craving for deep-fried anything.
Some fats, in moderation, are actually very good for you. At the end of the day, losing weight boils down to a very simple equation: calories in
versus calories out. A little oversimplified, but it all comes down to basic arithmetic.
Saturated fats are animal fats like butter and beef fat that stay solid at room temperature.
• If you consume 2,000 calories today and you burn
Risks: A diet rich in saturated fat could increase the risk of plaque buildup in your coro- 2,250, you are LOSING weight.
nary arteries, which leads to heart disease. • If you eat 3,000 calories and you only burn 1,500,
you are GAINING weight.

FYI:
Doctors tell their patients that the harder the fat, the more it blocks up the arteries. The Bottom Line:
Monounsaturated and polyunsaturated fats, such as most vegetable oils, are liquid You need to create a calorie deficit to lost weight.
at room temperature.
Hormones, genetics, medications, and the many complex biochemical processes
It’s not all bad news! These, in moderation, are some of the good-for-you fats: which are out of our control all figure in. BUT -You can control what you eat and what
• olive you burn through exercise, and at the end of the day it’s what makes a difference.
• canola oils
• peanuts
Picture This: 3-4 servings of vegetables:
One serving = one cup of cooked veggies, 1/2 cup of tomato
Every extra pound on your body represents 3,500 calories you over-consumed. To lose
sauce or salsa, one cup of raw veggies, unlimited lettuce, or 1/2
that extra pound, you now have to create a 3,500-calorie deficit.
cup vegetable juice

2-3 servings of fruit:

Getting Started: One serving = One medium apple, pear, or banana; one cup
berries, grapes, or sliced fruit; 1/2 cup juice
The best way to lose weight is to start consuming a little less calories and start moving
your body a little more. (to lose one pound a week – deficit 500 calories a day, 7 days a 3-4 servings of grains, breads, and starches:
week. That can be as easy as eating 250 less calories and exercising off 250 calories.) One serving= One slice bread; one ounce cereal; 1/2 c. grains,
potato, oatmeal or pasta; three cups popcorn, one handful of
pretzels

Here’s How The 10 Pound Slimdown 2-3 servings of fats and condiments:
One serving = Two teaspoons of oil, a small handful of nuts, 1/2
Meal Plan breaks out: of a small avocado, 1 tbsp of peanut butter, two tablespoons of
ketchup; you can use mustard and spices in abundance

YOUR GOAL: Treats (Substitute one for a grain/starch serving)

1,600 calories a day Depending on how active you are you may need more calories. These are a few ideas for special indulgences for happy occasions and times when
you might be feeling deprived.
Basically, this is good, balanced nutrition with real foods and a heaping helping of com-
• A six-ounce glass of wine
mon sense. You’ll be limiting your fats and the less desirable carbohydrate foods, and
• A 12-ounce light beer
eating plenty of fruits and veggies, whole grains and low fat proteins.
• 1/2 c frozen yogurt or ice cream
A mix of carbohydrates (about 45%), fat (about 25%) and protein (about 30%) • Dessert: if you must, split it with someone and only
eat half!
Eat three healthy meals (about 400 calories each) and two snacks (200 calories each).
• Three ginger snaps or one graham cracker sheet
I’ll leave the exact timing up to you, but try to eat about every three to four hours, so your
• Three Hershey kisses or a small handful of
blood sugar levels don’t dip too low (which can leave you starving and ready to pig out.)
chocolate chips for a chocolate fix
• One frozen fudge bar
Per Day Allowances
Portion Control
3-4 servings of proteins:
One serving = 4oz or 1/2 cup of lean meat, seafood, chicken,
If you really wanted to get precise about portions, you could carry around a set of
turkey, pork tenderloin, tofu, soy, beans, or 2 eggs
measuring cups and a kitchen scale so you can weigh and measure every bite. But
2-3 servings of dairy: you’re already equipped with a convenient food measurement device. You’re using
One Serving = 1 cup Low-fat or fat-free milk, 6 oz low-fat yogurt, it right now to hold this book. You can use your hand to estimate portion sizes pretty
1oz cheese accurately.
Try it the next time you go out for lunch. You’ll be surprised to see just how much food
Food Diary
you have on your hands!

A medium fruit, one cup of

The size of your fist = rice or pasta

The size of your thumb = One ounce of cheese

One teaspoon of butter, oil,

The tip of your thumb = or nut butter

One serving of meat,

The palm of your hand = poultry, or fish

One serving of cereal,

One cupped handful = chips, or pretzels

Dear Diary

In my experience, there is one thing that separates the people who succeed at weight
loss from the people who give up and go back to their old ways. The people who suc-
ceed are the people who journal everything they eat. Many people don’t want to do
a food diary because it takes too much time. But that’s actually one of the benefits of
using a diary: you’re less likely to sneak an extra snack if you take the time to calculate
your food intake throughout the day and get a reality check on consumption!

A food diary is also the surest cure for mindless eating, which is the most fatten-
ing kind of eating there is. Mindless eating is being surprised to discover that you’ve
polished off an entire bag of pretzels while you were watching television. It’s “tasting”
and nibbling while you’re cooking dinner. It’s eating the food that your kids didn’t finish
because you don’t want to waste it. Just because you’re not paying attention doesn’t
mean the calories don’t count.

Keeping a food diary ensures that every bite you take is a bite you consciously choose
to take. As part of the 10 Pound Slim Down Program, go to www.exercisetv.tv/slimdown
to download the plan today.
 Recipes
Creamy Iced Coffee
1/2 cup Double -Strength Coffee (2 tsp instant
coffee dissolved in 4 ounces of warm water
can be substituted)
1/4 cup Non-Fat Half and Half
2 Tbsp Splenda (or 3 Splenda Packets)
1/2 cup Crushed Ice
Pour Coffee, half-and-half, and Splenda into a blender.
Blend until mixed.
Add the ice and blend briefly (about 15 seconds) until
ice is incorporated but pieces still remain.
Pour into an 8-ounce glass and serve.
Nutrition (per serving): 84.6 calories; 21% calories from fat; 1.7g total fat;
6.1mg cholesterol; 176.6mg sodium; 307.3mg potassium; 10.9g carbohy-
drates; 0.0g fiber; 6.1g sugar; 10.9g net carbs; 3.3g protein.
Servings: 1
Using non-fat ½ and ½ in place of heavy cream saves you a ton of calo-
ries while still giving you that creamy coffee bliss you crave.
Creamy Mexican Dip
1 cup Fat-Free Plain Greek Yogurt - drained
1 Avocado - diced
1/4 cup Red Onion - chopped
2 Roma Tomatoes - diced
1/2 tsp Cumin
Salt to taste (1 tsp max.)
1 Jalapeño Pepper- finely minced
1/4 cup Fresh Cilantro - chopped
To drain Greek yogurt - line a strainer or small colander
with; cheesecloth, 2 layers of paper towels or 2 layers of
coffee filters.
Add the yogurt and suspend the strainer or colander
over a large bowl. Let drain anywhere from 2 hours to
overnight. The longer you drain, the thicker your yogurt
will be.
In a medium size bowl, stir together all ingredients.
Refrigerate for at least 1 hour to combine flavors.
Serve with vegetables or tortilla chips.
Nutrition (per serving): 83.0 calories; 46% calories from fat; 4.6g total fat;
0.0mg cholesterol; 406.1mg sodium; 351.4mg potassium; 6.8g carbohy-
drates; 2.9g fiber; 2.7g sugar; 3.9g net carbs; 4.9g protein.
Tip: You can adjust the heat with the amount of jalapeno you add to the
dip!
Greek yogurt is a lower calorie, more nutritious substitute to mayo in this
recipe, while being especially rich, creamy, and delicious. It’s packed with
protein and contains beneficial probiotics - bacteria that aid the gut by
increasing numbers of helpful bacteria and inhibiting harmful bacteria.
 Fruit Filled Meringues Cups
4 Large Egg Whites
1/4 tsp Cream of Tartar Individual Peach Crisp
3/4 cup Sugar
1/4 cup Brown Sugar
1 cup Strawberries
1/4 cup Rolled Oats
1/4 cup Sugar
1/2 tsp Cinnamon
2 cups Cool Whip Light
1/4 tsp Nutmeg
2 Tbsp Butter - softened
Preheat oven to 250 degrees.
2 Tbsp Pecans - chopped
In a large, clean bowl, beat egg whites with an electric 2 Peaches
mixer at medium speed until foamy. Add the cream of
tartar and continue to mix until soft-peaks form. Preheat oven to 350 degrees.
Slowly begin to add 3/4 cup of sugar. Continue mixing In a small bowl combine, brown sugar, oats, cinnamon,
until stiff peaks form. nutmeg, butter and pecans. Stir to combine.
Make six equal piles of meringue on a parchment-lined Wash peaches using a paper towel; gently rub the skin
baking sheet. Using the back of the spoon, make in- to remove the peach fuzz.
dents in top of each meringue, they look like nests.
Cut peaches in half; remove the stone in the center.
Bake for 1 hour. Turn off the oven leaving the meringues Place each peach half; cut side up, in an oven safe
inside. Let them sit in oven for 3 hours, or until dry. custard dish.
Place sliced strawberries in a medium size bowl, sprinkle Divide the oat topping equally between the peach
with 1/4 cup of sugar, let sit to create a juice. Stir occa- halves. Sprinkle oat mixture on top.
sionally.
Bake for 45 minutes and serve.
Remove meringues from parchment paper and spoon
sliced strawberries into the nests. Top with a dollop of Nutrition (per serving: 181.8 calories; 43% calories from fat; 9.1g total fat;
Cool Whip. 15.3mg cholesterol; 46.4mg sodium; 227.9mg potassium; 25.7g carbohy-
drates; 2.3g fiber; 20.7g sugar; 23.4g net carbs; 1.8g protein.
Nutrition (per serving): 204.0 calories; 14% calories from fat; 3.4g total fat;
Juicy, sweet, and succulent peaches are a great source of beta-carotene,
0.5mg cholesterol; 55.3mg sodium; 121.6mg potassium; 41.4g carbohy-
which gives them their peachy color and helps protect our eyes, heart,
drates; 0.5g fiber; 40.5g sugar; 40.9g net carbs; 3.3g protein. Servings: 6
and other organs.
Egg whites are pure protein. In recipes, experiment with substituting 2 egg
whites in place of each whole egg to save on fat, calories, and cholesterol.
 Black and Blue Smoothie
1 cup skim milk
1 scoop whey protein powder - vanilla
3 oz low fat vanilla yogurt
1/2 cup frozen blackberries
1/2 cup frozen blueberries

Add Ingredients in the order listed above to smoothie

cup. Blend on low speed until large pieces are broken
Bran Spankin’ Smoothie
up. Finish on high speed until well blended.
1 frozen banana
Nutrition (per serving): 320.0 calories; 1% calories from fat; 0.7g total fat; 1/2 cup orange juice
7.5mg cholesterol; 210.0mg sodium; 245.0mg potassium; 43.0g carbohy- 3 oz low fat vanilla or plain yogurt
drates; 7.0g fiber; 33.5g sugar; 36.0g net carbs; 36.5g protein.
1/4 cup bran cereal
4 ice cubes
1/2 tsp minced ginger (optional)

Mango Tango Smoothie Add Ingredients in the order listed above to smoothie
cup. Blend on low speed until large pieces are broken
1/2 cup frozen mangos up. Finish on high speed until well blended.
1/2 cup frozen pineapple
Nutrition (per serving): 256.6 calories; 2% calories from fat; 1.0g total fat;
1/2 banana 2.5mg cholesterol; 133.4mg sodium; 992.0mg potassium; 63.0g carbohy-
3 oz low fat vanilla or plain yogurt drates; 9.6g fiber; 33.7g sugar; 53.4g net carbs; 7.5g protein.
1 cup orange Juice

Add Ingredients in the order listed above to smoothie

cup. Blend on low speed until large pieces are broken
up. Finish on high speed until well blended.

Nutrition (per serving): 285.4 calories; 1% calories from fat; 0.7g total fat;
2.5mg cholesterol; 45.5mg sodium; 1017.1mg potassium; 69.1g carbohy-
drates; 4.6g fiber; 51.0g sugar; 64.5g net carbs; 5.7g protein.
 Spinach can power more than Popeye’s biceps!

Chocolate Covered Cherries Smoothie We all know that Popeye stayed strong eating a can of spinach, but he may not have
realized he was also protecting himself against a host of health problems and diseas-
es. Leafy green vegetables like spinach with its delicate texture and jade green color
3/4 cup Frozen Cherries
provides more nutrients than any other food. WOW – that’s impressive.
6 oz Vanilla Non-fat Yogurt
1 scoop Whey Protein Powder - Chocolate Check it out:
3/4 cup Soy or Skim Milk • The amount of calcium in spinach helps
1/2 tsp Almond Extract strengthens bones.
6 Ice Cubes • Vitamins A and C, fiber, folic acid, magnesium and
1 Tbsp Sliced Almonds other nutrients in spinach help control cancers
such as colon, lung and breast cancers and
Blend ingredients together and enjoy! protect against heart disease.
• The flavonoids in spinach help protect against
Servings: 1
age related memory loss and the luteolin helps
Nutrition Facts Nutrition (per serving): 308.5 calories; 14% calories from
fat; 5.4g total fat; 5.0mg cholesterol; 220.1mg sodium; 869.7mg potas-
to prevent cataracts and age related macular
sium; 36.6g carbohydrates; 3.7g fiber; 25.7g sugar; 32.8g net carbs; 34.9g degeneration.
protein.
No wonder it’s been listed as a “Super Food”. So how can you get more into you and
your family’s daily diet? Try my Green Machine Smoothie. It’s tropical, sweet and
packed with nutritional value! (The key is not to let your kids see you make it – they will
have no idea there is spinach in it.)

Green Machine Smoothie

1 overflowing cup of fresh spinach leaves
1/2 cup frozen pineapple
1/2 banana
3 oz low fat vanilla or plain yogurt
3-5 ice cubes
6 – 8oz diet green tea or orange juice for liquid
Blend up and enjoy – it’s so tropical, nutritious, and de-
ceivingly delicious!