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Inner Beauty Solutions  consult your physician before beginning any weight loss program, project, or plan

Choose It and Lose It with me...the weight project that rewards

Count them Calories

Calories Burned Per Hour - Household Chores
  • Sitting, watching TV 100
  • Standing 140
  • Making beds 135
  • Housework 150 to 250
  • Strolling 210
  • Raking leaves 225
  • Lawn-mowing (power) 250
  • Lawn-mowing (push mower) 300-400
  • Gardening 300-450

  • Source: American Family Physician, June 1993

    Exercise Calories Burned Per Hour

    Walking

    • Level surface, 1-2 mph (strolling) 120-150
    • Level surface, 3 mph (leisurely walk) 300
    • Level surface, 3.5 mph (brisk) 360
    • Level surface, 4-5 mph (fast) 420-480
    • Downstairs 425
    • Downhill, 2.5 mph 240
    • Upstairs 600-1080
    • Uphill, 3.5 mph 480-900

     

freetrainers.com may be helpful

Food Pyramid Guide:

What counts as a serving?

Children (ages 2 to 6), women, some older adults(1,600 calories)

Older children, teen girls, active women, most men (2,200 calories)

Grains Group (Bread, Cereal, Rice, and Pasta) especially whole grain

1 serving =

  • slice of bread
  • ½ Cup (C.) cooked grains, pasta, rice, etc.
    1 C. of most cold cereal
  • ¼ C. low fat granola, Grape Nuts, Muesli
  • ½ C. hot cereal
  • 3-4 C. low fat microwave popcorn
  • ½ large flour tortilla
  • 6 saltine crackers/whole what crackers
  • ½ hamburger roll or small bagel
  • ¼ of a large muffin or bagel
  • ½ 6" pita

6 servings

9 servings

Vegetable Group

1 serving =

  • 1 cup of raw leafy vegetables

  • ½ cup of other vegetables (corn, peas, sweet potatoes), cooked or raw

  • ¾ cup of vegetable juice

  • 1 small (3 oz) baked potato

3 servings

4 servings

Fruit Group

1 serving =

  • 1 medium apple, banana, orange, pear

  • ½ piece of large fruit (e.g., banana, grapefruit)

  • ½ cup of chopped, cooked, or canned fruit

  • ¾ cup of fruit juice (unsweetened)

  • 1 cup mixed berries, cherries or cubed cantaloupe  

2 servings

3 servings

Milk, Yogurt, and Cheese Group - preferably fat free or low fat

1 serving =

  • 8 oz., or 1 cup of milk** or yogurt

  • 2 ounces of natural cheese (such as Cheddar)

  • 2 ounces of processed cheese (such as American)

  • ½ C. cottage cheese, low fat

  • 1-1/2 oz. hard cheese; lower-fat

2 or 3* servings

2 or 3* servings

Meat and Beans Group (Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts) preferably lean or low fat

1 serving =

  • 2-3 ounces of cooked lean meat, poultry, or fish is about the size of a deck of cards or the palm of your hand.
    These count as 1 ounce of meat:

  • ½ cup of cooked dry beans (lima, kidney, black. split beans, lentils) or tofu

  • 2 ½ ounce soy burger

  • 1 egg

  • 2 tablespoons of peanut butter

  • 1/3 cup of nuts

2 servings, for a total of 5 ounces

2 servings, for a total of 6 ounces

Weight Loss Goal is divided into segments (approx 5 -10lbs every 25 days)Smaller goals are easier to reach.

Weight loss segments:                              Jan 12th - Feb 5th break                                                                             *Next Feb 9th - March 5th break                                                                     March 9th - April 3rd break                                                                   Extended Ending Date April 6, 2009 – May 1, 2009     Must participate in a minimum of 2 segments 

 

I challenge you to loose 10 - 20 pounds with me...Your reward will be well worth it...

Registration and Photo Shoot  by February 9, 2009,  Registration Days:  February 4th Wednesday , Thursday 5th,  Friday 6th and Saturday 7th, 2009 Scheduled Time:11:00am  - 2:00pm           Commitment Fee: $8.  per segment                          Meet the Choose it and Lose it Challenge and receive a Reward. Minimum weight lose 10lbs.

 

       facial consultation: Female achieving weight loss objective. stock photos

Contact me at: chooseitandloseit09@galacar.com     

MON - 11 - 4    WED  Closed     (THURS -  FRI -  11 to 7)    (TUES  - SAT - appointment only and special events)                      44 W. Monroe Street  - 353-4256                                                                                                                                           

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