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Fully charging the battery can take up to six hours. Your speaker can be used while charging. © 2011 Logitech. Logitech, the Logitech logo, and other Logitech marks are owned by Logitech and may be registered. Microsoft, Windows Vista, Windows, and the Windows logo are trademarks of the Microsoft group of companies. Apple, iPod, iPhone, Mac, and Macintosh are trademarks of Apple Inc., registered in the U.S. and other countries. iPad is a trademark of Apple Inc. All other trademarks are the property of their respective owners. Logitech assumes no responsibility for any errors that may appear in this manual. Information contained herein is subject to change without notice. 620-003518.002 Connecting your Wireless Speaker with your iPad® or iPhone® To connect with your iPad or iPhone (or one other Bluetooth® device), please follow the instructions below: 1. Power on your Wireless Speaker. 2. Simultaneously hold down the Volume Up and Volume Down buttons on the back of your Wireless Speaker for 10 seconds. The green wireless connection LED will begin blinking quickly. Battery-life indicators Discharging 3. Power on your iPad or iPhone. 4. Select the Settings icon. 5. Select the General icon. 6. Select the Bluetooth menu, and ensure that Bluetooth is turned on. 7. Find the Logitech Wireless Speaker and select it. 8. Confirm that you want to connect the Wireless Speaker with your iPad or iPhone by selecting the Pair button. A confirmation window appears after you have selected the Wireless Speaker. There may be a slight delay so please wait. 9. Your Wireless Speaker is now connected with your iPad or iPhone. Your Wireless Speaker will always connect to the last connected device. So the next time you turn on your speaker, it will connect to your iPad or iPhone if either unit was the last connected device. Useful notes and tips You can only connect your Wireless Speaker with one device at a time. If the wireless connection is lost between your iPad or iPhone and your speaker, you will need to follow steps 4 through 7 to reestablish the wireless connection. When your Wireless Speaker is connected to your iPad or iPhone, you must adjust the volume through the controls on the Wireless Speaker. The Logitech Wireless Speaker will pair with two wireless devices. If you decide to pair an additional wireless device to your Wireless Speaker, the previous pairing will be lost.
Logitech® Wireless Speaker Z515 Connecting your Z515 Speaker with your iPhone or iPad Your Z515 Speaker not only connects with your computer using the included USB wireless adapter, but it also connects with your iPhone or iPad (or one other Bluetooth® device). 3. Simultaneously hold down the Volume Up and Volume Down buttons on the back of your Z515 Speaker for 10 seconds. The green wireless connection LED will begin blinking quickly. To connect with your iPhone or iPad, please follow the instructions below: 1. Power on your Z515 Speaker. 2. Remove the USB wireless adapter from your computer’s USB port. 3 English Logitech® Wireless Speaker Z515 4. Power on your iPhone or iPad. 5. Select the Settings icon. 6. Select the General icon. 7. Select the Bluetooth menu, and ensure that Bluetooth is turned on. 8. Find the Logitech Z515 Speaker and select it. 9. Confirm that you want to connect the Z515 Speaker with your iPhone or iPad by selecting the Pair button. A confirmation window appears after you have selected the Z515 Speaker. There may be a slight delay so please wait. 10. Your Z515 Speaker is now connected with your iPhone or iPad. Your Z515 Speaker will always connect to the last connected device. So the next time you turn on your speaker, it will connect to your iPhone or iPad if either unit was the last connected device, or it will connect to your computer if the USB wireless adapter was the last connected device. Useful notes and tips You can only connect your Z515 Speaker with one device at a time. If the wireless connection is lost between your iPhone or iPad and your speaker, you will need to follow steps 5 through 8 to re-establish the wireless connection. When switching from the USB wireless adapter in your computer’s USB port to the iPhone or iPad, make sure to remove the USB wireless adapter from your computer before attempting to connect to either the iPhone or iPad. Then follow steps 5 through 8 above and select the Z515 speaker from the iPhone or iPad device list. When switching from the iPhone or iPad to the USB wireless adapter in your computer’s USB port, ensure that your iPhone or iPad is completely turned off or that the Bluetooth option is turned off from the iPhone or iPad settings menu. Then plug the USB wireless adapter into your computer and turn on the Z515 Speaker. The Z515 Speaker will automatically reconnect to the USB adapter. When your Z515 Speaker is connected to your iPhone or iPad, you must adjust the volume through the controls on the Z515 Speaker. The Logitech Z515 will pair with the USB wireless adapter and one other wireless device (an iPad for instance). If you decide to pair an additional wireless device to your Z515 Speaker, the previous pairing will be lost. The pairing between the Z515 Speaker and the USB wireless adapter will never be overwritten. 4 English Logitech® Wireless Speaker Z515 Verbinden des Z515 mit Ihrem iPhone oder iPad. Der Z515 lässt sich nicht nur über den mitgelieferten kabellosen USB-Adapter an Ihren Computer anschließen, sondern kann auch mit Ihrem iPhone oder iPad (oder jedem anderen Bluetooth®-Gerät) verbunden ...
1. Status indicator (Power On/Off, Battery, and Pairing ) 2. Power On/Off 3. Mini-USB Charging port 4. Auxiliary-in jack 5. Previous track 6. Play/Pause or Microphone mute/unmute (in-call) 7. Next track 8. Microphone 9. Volume down 10. Pair or phone button 11. Volume up © 2011 Logitech. All rights reserved. Logitech, the Logitech logo, and other Logitech marks are owned by Logitech and may be registered. All other trademarks are the property of their respective owners. Logitech assumes no responsibility for any errors that may appear in this manual. Information contained herein is subject to change without notice. 620-004023.002 1 2 Charging The speaker doesn’t work or it won’t pair • Try moving your device closer. • Is the speaker turned on and charged? • Turn the speaker off and then on to wake it. • Is Bluetooth enabled on your device or computer? • Try repeating the setup procedure in this guide or pair with a different Bluetooth device. • The speaker plays music from one device at a time. Unpair the device not being used. (Refer to your device documentation for help.) Pair a new device using the setup procedure. • If pairing with a computer, specify the Logitech Mini Boombox as the audio out device on the computer. The speaker enters power saving mode if no audio is played for 30 minutes. Slide the power switch off and then on to wake the speaker. USB Troubleshooting About once a month, fully charge the speaker (about 4 hours). 1. Plug the charging cable into the speaker’s charging port and the USB power adapter that came with your tablet device. 2. Plug the adapter into an AC outlet. Battery saving 3 Additional Help For online help, go to www.logitech.com/support/miniboombox Note: You can also use a computer (with the power on) for charging. Plug the charging cable into the USB port. Status indicator: Blinking blue = Charging Solid blue = Fully charged Solid red = Low battery Blinking red = Very low battery Setup To play audio from a Bluetooth device, you need to pair the device with the speaker. You can pair up to eight devices. 1. On your Bluetooth device, turn on Bluetooth and scan for devices in its Bluetooth menu. 2. Turn on the speaker. When powering up for the first time, the speaker is discoverable for 2 minutes and is ready for pairing. The Status indicator blinks red and blue. 3. When “Mini Boombox” appears on the device list of your Bluetooth device, select the Mini Boombox. (If a pass code is requested, enter 0000.) The Bluetooth status light turns solid blue after pairing is established. The speaker is ready to play music. Note: If pairing times out (the Bluetooth status light stops blinking red and blue), press and hold the Pair or Phone button until the Bluetooth status light blinks red and blue again. Repeat step 3.
To connect with your iPad or iPhone (or one other Bluetooth® device), please follow the instructions below: 1. Power on your Wireless Speaker. 2. Simultaneously hold down the Volume Up and Volume Down buttons on the back of your Wireless Speaker for 10 seconds. The green wireless connection LED will begin blinking quickly. 3. Power on your iPad or iPhone. 4. Select the Settings icon. 5. Select the General icon. 6. Select the Bluetooth menu, and ensure that Bluetooth is turned on. 7. Find the Logitech Wireless Speaker and select it. 8. Confirm that you want to connect the Wireless Speaker with your iPad or iPhone by selecting the Pair button. A confirmation window appears after you have selected the Wireless Speaker. There may be a slight delay so please wait. 9. Your Wireless Speaker is now connected with your iPad or iPhone. Your Wireless Speaker will always connect to the last connected device. So the next time you turn on your speaker, it will connect to your iPad or iPhone if either unit was the last connected device. Useful notes and tips You can only connect your Wireless Speaker with one device at a time. If the wireless connection is lost between your iPad or iPhone and your speaker, you will need to follow steps 4 through 7 to re-establish the wireless connection. When your Wireless Speaker is connected to your iPad or iPhone, you must adjust the volume through the controls on the Wireless Speaker. The Logitech Wireless Speaker will pair with two wireless devices. If you decide to pair an additional wireless device to your Wireless Speaker, the previous pairing will be lost. Pour connecter le haut-parleur avec votre iPad ou iPhone (ou tout autre dispositif Bluetooth®), veuillez suivre les instructions ci-dessous: 1. Mettez le haut-parleur sans fil sous tension. 2. Appuyez simultanément sur les deux boutons de volume situés à l’arrière du haut-parleur pendant 10 secondes. Le témoin de connexion sans fil vert clignote rapidement. 3. Mettez votre iPad ou votre iPhone sous tension. 4. Sélectionnez l’icône Paramètres. 5. Sélectionnez Général. 6. Sélectionnez le menu Bluetooth et assurez vous que la fonction Bluetooth est activée. 7. Recherchez et sélectionnez le haut-parleur sans fil Logitech. 8. Confirmez la connexion du haut-parleur sans fil avec votre iPad ou iPhone en sélectionnant le bouton de couplage. Sélectionnez ensuite le haut-parleur. Une fenêtre de confirmation s’affiche. Le couplage peut prendre un certain temps, veuillez patienter. 9. Le haut-parleur sans fil est maintenant connecté avec votre iPad ou iPhone. Le haut-parleur se connecte automatiquement avec le dernier dispositif couplé. A la prochaine utilisation, votre haut-parleur se connectera ainsi à votre iPad ou iPhone si l’un des deux était le dernier dispositif couplé. Remarques et conseils importants Le haut-parleur ne peut être connecté qu’à un seul dispositif à la fois. Si la connexion sans fil est perdue entre votre iPad ou iPhone et le haut-parleur, vous devez suivre à nouveau les étapes 4 à 7 pour rétablir la connexion. Lorsque le haut-parleur sans fil est connecté à votre iPad ou iPhone, vous devez utiliser les commandes du haut-parleur pour ajuster le volume. Vous pouvez coupler le haut-parleur sans fil Logitech à deux dispositifs sans fil. Si vous choisissez de coupler un dispositif supplémentaire, le couplage précédent sera désactivé.
Published by the Iowa High School Athletic Association The keys to developing wrestling potential are a healthy, balanced diet, acquiring the needed wrestling skills, proper conditioning, and getting adequate rest. By following sound advice about wrestling nutrition and weight control, wrestlers can improve their performance on the mat and in the classroom. The benefits of proper nutrition and weight control, to the mind and the body, have been well documented. Likewise, the hazards of extreme weight loss and poor nutritional habits are also well documented. Mood swings, irritability, decrease in academic performance, and loss of athletic performance can all result from extreme weight loss and poor nutritional habits. The best weight for wrestlers, or anyone for that matter, is one that is safe and can be comfortably maintained by eating a healthy, balanced diet. Wrestlers should be able to concentrate more on developing wrestling skills, than on maintaining, or losing, weight. Those who spend more time thinking about food than wrestling are probably trying to lose too much weight and/or eating the wrong foods. Appropriate wrestling weight is that weight which can be maintained by eating a healthy, balanced diet. Seven percent (7%) body fat has been established by many medical authorities across the country as the safe, minimal percent body fat for high school wrestlers. Body fat testing is the only scientific method of predicting a safe, minimal wrestling weight. By losing weight too quickly, or going below 7% body fat, a wrestler risks losing muscle along with fat. This results in decreased muscular endurance and strength. Not every wrestler can, or should, attempt to reach 7% body fat. Most high school wrestlers will perform very well at a body fat percentage above 7%. If a wrestler is above 7% body fat, there is no reason to believe that wrestling performance will improve simply by losing weight. The Iowa High School Athletic Association’s Body Composition Testing Rule states, “The lowest certifiable wrestling weight of each wrestler will be determined by predicting a wrestler’s weight at 7% body fat, minus 3% body weight (due to the approximate error in testing methods).” A wrestler’s lowest certifiable weight is not necessarily the weight he should be trying to achieve, but it is the minimum, safe weight he could achieve under ideal circumstances. If a wrestler does decide to lose weight to reach their lowest, certifiable weight, they should lose no more than 2-3 pounds per week. The only way the body can lose more than 3 pounds a week is through dehydration and excessively 1 restricted food intake. Both of these practices cause the body to lose muscle and water along with the fat. Dehydration and excessively restricted food intake result in decreased strength, muscular endurance, stamina, and concentration. Dehydration is the most detrimental method of losing weight and causes the most rapid decrease in strength, endurance, and mental alertness. Research indicates that the loss of as little as 2% of one's body weight through dehydration can cause significant performance loss! A 2% weight loss for someone weighing 150 pounds is only 3 pounds! To prevent dehydration, the use of rubber, vinyl, and plastic suits, saunas, whirlpools, diuretics, or other methods of quick weight loss must be eliminated. They are against the rules, hurt performance, and can prove to be dangerous to one's health. A simple, effective method of determining adequate hydration is to check the color of one’s urine! Yellow urine indicates dehydration and pale, or clear urine, indicates adequate hydration. The following guidelines will also help ensure proper hydration: 1) drink at least 8, 8 ounce glasses of fluids a day, 2) drink 5-6 swallows of fluids every 15-20 minutes during exercise, 3) for each pound of weight lost during practice, drink 2, 8 ounce glasses of fluids, 4) thirst is a poor indicator of how much to drink; drink more than just enough to ...
Heart Healthy Diet: Low Fat, Low Cholesterol, Low Sodium Diet Purpose of the diet Control and / or decrease levels of cholesterol in your blood. Control and / or decrease blood pressure and / or fluid retention. Cholesterol This fat-like substance is necessary for good health. However, high levels in the blood can cause heart and blood vessel diseases. Our bodies make cholesterol. We also get it from eating foods from animals (meats, milk, eggs, cheese, butter). Foods from plants (fruits, vegetables, grains) do not contain cholesterol. Saturated fats These fats are generally solid at room temperature. They tend to increase blood cholesterol levels. Trans fatty acids These are fats that can raise cholesterol levels like saturated fat does. Trans fats are usually listed as partially hydrogenated oils. Polyunsaturated and monounsaturated fats These fats are generally liquid at room temperature. Some can lower blood cholesterol levels. More on next page Learn more about your health care. © Copyright 2000 - March 22, 2012. The Ohio State University Wexner Medical Center - Upon request all patient education handouts are available in other formats for people with special hearing, vision and language needs, call (614) 293-3191. Page 2 How can I lower my blood cholesterol level? Decrease total fat intake, especially saturated and trans fats. Saturated fats are mainly in animal foods. Trans fats come mostly from partially hydrogenated plant oils. Foods that may contain trans fats include store bought baked goods, non-dairy whipped toppings, cream substitutes, some crackers and cookies, and many deep fried foods. To check for trans fats in a food, look for any oil that is “partially hydrogenated” in the ingredients on food labels. If a food has less than half a gram of trans fat per serving, the food manufacturer can list “zero grams of trans fat” on the food label, so it is best to check the ingredients for partially hydrogenated oils. Limit high cholesterol foods. Egg yolks, fatty meats, organ meats, butter, whole milk and other high fat dairy products are high cholesterol foods. Substitute monounsaturated fat or polyunsaturated fat for saturated fat in your diet. Monounsaturated fats include olive oil, peanut oil and canola oil. Safflower, corn and sunflower oils, and most margarines and salad dressings are examples of polyunsaturated fats. Also, fish has a higher content of polyunsaturated fat than red meat. A special note on fish: Many fish are low fat. Some fish that have a higher fat content such as salmon are high in a kind of fat called omega 3 fatty acids. This type of fat has been shown to be very heart healthy. It is recommended to eat fish three times a week for this reason. One caution: consider how you prepare it so that you don’t add large amounts of undesired fats. Baking, broiling, grilling or poaching fish is best. What is sodium? Sodium is a mineral that is necessary for good health and is present in all foods. Most people eat more sodium than they need. If the body cannot get rid of the extra sodium, fluid builds up. Extra fluid increases the work of the heart and kidneys, and may increase blood pressure. Eating less sodium may help control these problems. You will sometimes see the term sodium abbreviated "Na", as in NaCl (Sodium Chloride), which is table salt. The recommended sodium intake per day for most people is no more than 2300 milligrams (mg). For anyone who has high blood pressure, is over 50, or is African American, the sodium intake is 1,500 mg. Page 3 Sodium Guidelines To choose foods that are healthier for you, look for these labels: Sodium-free – less than 5 milligrams of sodium per serving Very low-sodium – 35 milligrams or less per serving Low-sodium – 140 milligrams or less per serving Reduced sodium – usual sodium level is reduced by 25 percent Unsalted, no salt added or without added salt – made without the salt, but still has the sodium that's a natural part of the food Know Your Salt When you are on a No Salt Added diet, even a small amount of salt has a lot of sodium in it. Amount of Sodium in Salt ¼ teaspoon salt 600 milligrams of sodium ½ teaspoon salt 1,200 milligrams of sodium ¾ teaspoon salt 1,800 milligrams of sodium 1 teaspoon salt 2,300 milligrams of sodium 1 teaspoon baking soda 1,000 milligrams of sodium How can I limit sodium?
Generated by Foxit PDF Creator © Foxit Software http://www.foxitsoftware.com For evaluation only. Healthy Eating Plan 1800 Calorie Plan There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency. Many of us fail to keep consistency in our lives or we stay consistent with bad habits. Two examples that come to mind include skipping meals and breakfast. Failure to break-the-fast every day and skipping meals improves the chance that you will fail to reach your goals. Eating breakfast and consuming small meals (4 to 6 per day) prevents binge eating, nighttime snacking, and weight gain. It also keeps your metabolic rate at an optimal pace. The body requires fuel to keep your metabolism burning. Think of metabolism as a campfire. To keep a fire burning strong, it must be fed small doses of wood (i.e., fuel). Dropping a large log onto the fire will keep the fire burning, but not as effectively as if it was fed small portions of wood. With the fire still in mind, you have to look at its preferred fuel choice. Adding paper or “empty calories”, the fire will burn through it very quickly. As a result, the fire becomes starved and must be fed very often. Now if you added a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fire’s appetite more than the paper. Wood is to fire as protein is to humans. Your diet should always include a source of protein at each meal and snack. Serving Sizes Serving sizes are not designed to tell you how much you should eat at each meal, but rather, to give you a pattern with which to compare your intake with your goals. Based your specific goals, try to consume the appropriate amount of food based on the following serving sizes. Breads, Cereal, Rice, and Pasta Group One serving = 80 calories or one of the following: 1 slice bread, 2 slices “extra thin” or “diet” bread, ½ English muffin, ½ frankfurter or hamburger bun, 1 small dinner roll, ½ cup starchy vegetables, ½ cup mashed or 1 small baked potato, ½ cup cooked cereal, pasta, rice, 1 tortilla 6” across, 1 ounce cold cereal, 4-6 crackers, 3 cups air popped popcorn, 2 rice cakes or 5 mini cakes. Fruits One serving = 60-80 calories or one of the following: 1 medium portion of fresh fruit: orange, apple, banana, 2 Tbsp raisins, ¼ cup dehydrated fruit; ½ cup cooked or canned fruit, ½ cup fruit juice ...
Weight Loss Systems Woman’s 1000-1200 Calorie Diet Plan 3 Meal Replacements (MR); 3 Protein Supplements (PS); 1 Protein Bar (PB); 1 Healthy Meal (HM) Breakfast 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) 1 Weight Loss Systems Hot Cakes or Cereal or Oatmeal (PS) 1 Optional or 1 Dairy Morning Snack 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) 1 Fruit Lunch 1 Weight Loss Systems Lite Entrée or Soup (PS) 1 Weight Loss Systems Protein Bar (PB) Afternoon Snack 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) Dinner 1 Protein (4oz Very Lean or 3oz Lean) (HM) 2 Vegetables, 1 Starch and 1 Optional (HM) Evening Snack 1 Weight Loss Systems Double Chocolate Cake or Cheesecake or Pudding or Hot Drink or Fruit Drink (PS) Approximate Daily Totals Calories 1000-1200 Protein 120g-140g Carbohydrates 110g-140g Fat 15-30g 1 Multivitamin and at least 8 cups of water or non-caloric beverages daily. Instructions: 1. You may use spices, seasonings, vinegar, lemon juice, mustard, horseradish, sugar free gelatin, and listed beverages as desired. 2. Take 1 multivitamin and drink at least 8 cups of water or non-caloric beverage daily. 3. Foods may be rearranged within one day to meet your schedule or personal preferences. 4. Use the Food Selection List & Shopping Guide to plan your Healthy Meal, Fruit selection, and to create a shopping list. 5. Prepare food in the Healthy Meal by Baking, Boiling, Broiling, Grilling, Roasting or Steaming. NO Frying. 6. Consume ALL Meal Replacements and Supplements as directed for optimum nutritional intake, support of lean muscle and to curb hunger. 7. Eat meals at regular intervals. *** Consult with your doctor before starting any diet, exercise, or supplementation program. *** Nashua Nutrition • 522 Amherst Street • Nashua, NH 03063 • 1-800-649-1374 • www.NashuaNutrition.com Weight Loss Systems Woman’s 1000-1200 Calorie Diet Plan Meal Replacements Flavors Pudding/Shakes Chocolate Cream, Vanilla Cream, Strawberry Cream, ChocoMint Cream, Mocha Cream Smoothies Berry Yogurt, Strawberry Yogurt Fruit Drinks Berry Blast Soups Tomato Protein Supplements Flavors Oatmeal Apple ‘n Cinnamon Cereal Cinnamon Crunch, Berries 'n Chocolate Crunch Fruit Drinks Berry Blend, Cran-Grape, Kiwi & Berry, Tangy Orange, Tangy Lemon Hot Drinks Hot Chocolate, Cappuccino Soups Chicken with Noodles, Chicken & Vegetable Cream Lite Entrees Vegetable Cheese Omelet, Vegetarian Sloppy Joe, Zesty Chili, Spicy Cheese ‘n Pasta, Cheese Steak Macaroni Puddings Dark Chocolate, Lemon, Chocolate Chip with Marshmallows, Toffee Creme, Caramel, Butterscotch, Banana Desserts Double Chocolate Cake, Cheesecake Protein Bars Flavors Crispy Bars Crispy Cinnamon, Crispy Peanut, Crispy Fudge & Graham, Crispy Berry Yogurt, Crispy Coffee Chocolate Nutrition Bars Caramel Brownie Nut, Caramel Butter Pecan, Cookie Dough, ChocoMint, Chocolate Coconut, Creamy Cookie, Chocolate, Tangy Lemon Crisp, Cinnamon Oatmeal Raisin, Chocolate Peanut Butter, Peanut Butter Crisp, Butter Toffee, Sampler Pack Nashua Nutrition • 522 Amherst Street • Nashua, NH 03063 • 1-800-649-1374 • www.NashuaNutrition.com
The bariatric meal plan consists of three well balanced meals daily with at least one snack Strive to build a meal plan that includes all of the food groups. FRUIT … PROTEIN Low-fat DAIRY Whole grain STARCH VEGETABLES This meal plan is designed to provide the nutrients needed and help keep you full and satisfied throughout the day while keeping your calorie intake no higher than 1500 calories daily Meal Planning is essential to ensure you will lose weight and maintain your weight loss. PLAN FOR MEALS – Food shop weekly. Think Plan: Create Menu Prepare Meals about want you will eat during the week , buying the foods from all food groups to build your menu. Each food group contributes different nutrients that are needed for good health. PREPARE FOR MEALS- Think ahead each week to what meals you will be preparing for lunch and dinner and do some preparation ahead of time. Follow Eating Schedule FOLLOW ROUTINE – Eat meals close to the same time everyday. When you follow an eating schedule you are less likely to eat the food you should avoid. You will burn more calories and your metabolism will work more efficiently. Develop a mindset that seeks to establish healthy eating behaviors as a life style approach as opposed to the quick fix approach of many short term diets from the past. IMPORTANT TIPS to remember forever: o o o o o o o o o o o Eat Protein first Eat one hour after waking up Eat every 4-5 hours Chew foods well and eat slowly(at least 30 minutes) Keep meals small Don’t drink with meals DO NOT DRINK CARBONATION (SODA) Do not smoke Stop eating when full or have met meal size Sip fluids slowly Continue with your vitamin regimen everyday Multivitamin with Folic Acid Vitamin B 12 Iron Calcuim o Make an appointment once a year for your Annual check up for the rest of your life DO NOT DRINK YOUR CALORIES. Liquids will pass through the reduced stomach pouch quickly and you will not feel full. This is a great way to gain all your weight back!! AVOID o High calorie drinks o Beverages made with sugar o Alcohol o Milkshakes o Special coffee drinks o Soda o Juice – only 4 ounces daily TO PORTION SIZES – keep portion sizes small See handout on food groups If you routinely eat too much, the small stomach pouch may stretch! To ensure long range success at losing and maintaining your weight loss follow the recommended servings as a guide. Keeping in mind that you will stop eating when your hunger is gone or when you feel comfortable. Continue to eat small pieces of food and chew your food thoroughly and eat slowly. You will increase your chance of success if you follow an eating routine of planning meals at the same time frame daily. Keep yourself in check once in a while by writing a food journal. Continue to use a scale and measuring cups consistently to keep yourself in check. HIGH FAT FOODS • • • • • • • • • • • Fast food Dining out often Fried foods Creams & Gravies Foods made with cream or gravy High fat dairy (cheese, ice cream) Junk food (chips ect..) Donuts, cakes, cookies, pastries, chocolate High fat meats like bacon and sausage High fat casseroles High fat convenient foods (frozen pizza, boxed meals) Do not fill up on empty calorie foods that are high in calories and low in nutritional value. Avoid the so called “Junk” foods that are high in fat and sugar. CONSUMING HIGH FAT FOOD ON A REGULAR BASIS WILL HELP YOU RE-GAIN YOUR WEIGHT. The food you eat should be as healthy as possible. Your small stomach pouch can only hold about a 1 cup – 1 ¼ cup of food. Therefore your goal is to attain the highest quality nutrient intake with a minimal volume of food. Your meal plan needs to be high in protein, vitamins and other important nutrients to be successful at attaining a healthy lifestyle. To increase satiety, try to plan meals and snacks by combining carbohydrate foods with protein, fiber and a small amount of fat. A well planned meal should satisfy feelings of hunger for three to four hours and provide the energy you need as you progress through the day. Sources of carbohydrates and fiber include whole grains, fruits and vegetables. Protein sources are lean meats, meat substitutes and low fat dairy.
Fit and Fat? Yes, you can be fit and overweight within reason. The trick is to control your weight so you can be physically active. There are plenty of people who get regular physical activity, yet they are overweight. A recent study showed people who are fit and carrying extra pounds may not be at increased risk of developing or dying from heart disease or cancer when compared to people of healthy weight.1 Likewise, thin people are not necessarily healthy if they carry excess belly fat. What matters more than weight is the amount and type of body fat. Studies show that fat around the midsection or belly fat may be more harmful than fat elsewhere on the body.2 Why? Belly or visceral fat embedded into muscles and around vital organs can have a metabolic impact compared to subcutaneous fat, which is the type of fat that simply sits beneath the skin like on your hips. Abdominal fat is also a predictor of risk for obesity-related diseases such as Type 2 diabetes, elevated cholesterol, high blood pressure and heart disease. Generally ladies should strive for a waist circumference below 35 inches and men, 40 inches according to the National Heart, Lung and Blood Institute. Eat Whatever You Want As Long You Exercise It might sound logical that if you work out, you can eat whatever you want, but this is usually not the most effective way to lose weight. Believe it or not, it is easier not to eat the chocolate cake than it is to burn it off. One slice of decadent chocolate cake could contain as many as 500 calories and require up to five miles of jogging to burn it off. Losing weight occurs when you create a calorie deficit either by eating fewer calories, burning calories through exercise or a combination of both. Diet plans that include cutting calories and regular physical activity tend to be the most successful and sustainable. Further, the quality of the food you consume and regular physical activity are important to overall health, regardless of weight. So the next time you want to indulge in a calorie-rich food or beverage, enjoy a smaller portion and account for it in your daily calorie budget. Health Only Improves When You Lose Lots of Weight Seeking to reach your healthy weight is an excellent goal in support of good health. However, you may benefit from losing as little as 5-10 percent of your body weight. Studies show that even small amounts of weight loss may improve blood cholesterol levels, blood sugar levels, blood pressure and lower risk for heart disease. Celebrate small victories on your journey toward a healthier weight. The payoff – people who lose weight slowly are more likely to keep it off. Skipping Breakfast Slashes Calories Studies show that breakfast eaters have healthier weights compared to breakfast skippers. Skipping breakfast or any meal usually results in overeating later in the day. Enjoying a nutritious meal in the morning sets the stage for the day. A breakfast that contains protein and fiber may keep blood sugar levels stable and hunger at bay until lunchtime. Your blood sugar and energy levels are low when you wake up in the morning. To get your body moving and energized after a long night’s rest, you need fuel in the form of a healthy breakfast. Another benefit, people who eat breakfast tend to have healthier diets overall, ones that are higher in nutrients. Breakfast may help you keep the weight off. We have learned from successful losers, the National Weight Control Registry of those who have lost weight and kept it off, make eating breakfast a daily habit. Reconsider where you slash calories in your diet and keep in mind you may save calories if you start your day the healthy way with a nutritious and delicious breakfast.