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The Formula 101: Maintaining 40-30-30 Nutrition for a Lifetime - Hardcover

Daoust, Gene; Daoust, Joyce

 
9780345450593: The Formula 101: Maintaining 40-30-30 Nutrition for a Lifetime
Hardcover
ISBN 10: 0345450590 ISBN 13: 9780345450593
Verlag: Ballantine Books, 2002

Inhaltsangabe

The groundbreaking companion to the best-selling book The Formula provides detailed meal plans, a nutrition cookbook filled with scrumptious gourmet recipes, a wealth of practical nutrition tips and techniques, and a self-motivational personal nutrition journal and daily planner.

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Über die Autorin bzw. den Autor

Gene and Joyce Daoust are authors of the national bestseller The Formula. They are two of the original nutritionists who helped develop and test the 40-30-30 zone nutrition program. In 1992, the Daousts opened the Bio Syn Human Performance Center, a cutting-edge weight-loss and sports-nutrition facility and the world’s first 40-30-30 zone nutrition clinic. The Daousts frequently appear as featured speakers and conduct programs for corporations nationwide.

Aus dem Klappentext


Lose weight, feel great, perform better, and learn how to live The Formula lifestyle to the fullest with Formula 101!

With nearly 34 percent of Americans overweight, it s time for a fitness and diet program that will help us all get back in shape. Last year, The Formula got everyone started, sweeping onto bestseller lists across the country, making people feel they had their very own nutrition coach. Now Gene and Joyce Daoust have written Formula 101, a fun, fact-filled companion to the original that is essential to help you keep right on track in your fight against the pounds. Simple and straightforward, this book gives you:

101 simple nutrition tips and secrets guaranteed to help you burn fat faster and stay with The Formula for life
The Formula Gourmet personalized 40-30-30 nutrition cookbook with delicious gourmet recipes that make eating right even more of a treat.
The Formula Nutrition Journal self-motivational personal nutrition journal and daily planner to help you continue to eat right.
Helpful suggestions for eating out on The Formula from fast food to haute cuisine, even dessert you can still enjoy restaurants on the 40-30-30 plan

Most important, the Daousts know that the key to any diet s success is that it must never seem like you re wearing a straightjacket. Formula 101 includes hints on how to cheat well while staying well within the program so instead of feeling tied down by restrictions, you are liberated by choices!

Formula 101 is the ultimate guide for anyone who wants to continue to lose weight, feel great, and perform better. In your hands are all the tools you need to master the 40-30-30 way of eating starting today!

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.



KNOW YOUR PROTEIN REQUIREMENTS

Protein is one of the six essential nutrients, along with carbohydrate, fat, vitamins, minerals, and water. Protein is classified as a macronutrient and must be consumed throughout the day. Protein foods are primarily those that come from an animal source. They supply the body with calories (4 per gram), as well as break down into amino acids. Amino acids build thousands of critical body proteins, including those necessary for hair, skin, nails, blood, hormones, digestive and regulatory enzymes, muscle tissue, brain neurotransmitters, and your immune system. Protein in every meal provides a continuous supply of amino acids and stimulates the release of glucagon, a fat-burning hormone that maintains stable blood glucose levels and releases stored fat so it can be burned for energy.

The Formula’s revolutionary 40-30-30 nutrition ratio provides you with personalized nutrition plans that contain 30% of total calories from protein. Your sex, size, and activity level determine the amount of protein you need to maximize the burning of stored fat for energy. We have developed five different plans for you to choose from. When choosing the correct plan for your requirements, use your current actual weight, not your goal weight. For example, if you are a woman weighing 195 pounds and moderately active, choose the C plan. When your weight drops to 180 pounds, switch to the B plan.

Review the Formula Meal Plan Selection Chart to help you select the appropriate personalized meal plan and to determine your protein requirements. Now you know exactly how much protein you need for each meal and day. We know most people don’t want to calculate the numbers at every meal, so we have done it for you in this book and in The Formula, with hundreds of meals and recipes designed for your personal protein requirements. So pick your favorite meals from the A, B, C, D, or E plan and you can be sure you are getting adequate protein for your individual protein requirements. THE FORMULA MEAL PLAN SELECTION CHART

women

Activity LevelLow–ModerateMedium–High

Hours of Exercise per WeekExercise 0–4 hours per weekExercise 5–10 hours per week

Current Body WeightUse Meal PlannerUse Meal Planner

Under 140 A B

141–180 B C

181–2001 C D

men

Activity LevelLow–ModerateMedium–High

Hours of Exercise per WeekExercise 0–4 hours per weekExercise 5–10 hours per week

Current Body WeightUse Meal PlannerUse Meal Planner

Under 140 B C

141–180 C D

181–2501 C D

Your Personalized Meal Plan is ________________ THE FORMULA MEAL PLAN SELECTION CHART FOR ELITE ATHLETES

female elite athletes

Current Body WeightTrain 10 or more hours per week

Under 140 C

141–180 D

180 1 E

male elite athletes

Current Body WeightTrain 10 or more hours per week

Under 140 C

141–180 D

180 1 E

Your Personalized Meal Plan is ________________ THE FORMULA PERSONALIZED PROTEIN REQUIREMENT CHART

Listed below are the total grams of protein for each meal plan tailored to individual requirements based on sex, weight, and activity levels.

Personal Meal Plan ABCDE

BREAKFAST

Protein grams1515253540

LUNCH

Protein grams2030304050

SNACK

Protein grams1515151530

DINNER

Protein grams3035404050

Daily totals

Protein grams8095110130170

Your Total Protein Requirements:

breakfastlunchsnackdinner 2

STRETCH AFTER EXERCISE We used to think it was important to stretch before you exercise. Stretching before you run, play tennis, lift weights, or perform any exercise warms up your muscles. But new research is suggesting that stretching before exercise can decrease muscle strength and increase the risk of injury. One study showed that stretching decreased muscle strength for about 15 minutes. This study revealed that muscle electrical activity was decreased and the ability to turn on nerve-muscle fiber groups decreased with stretching. Several other studies in recent years also have shown that stretching prior to exercise decreases muscle strength.

But stretching is important. It promotes flexibility, reduces soreness, and relaxes the muscles you just used. Stretching also increases the range of motion in your joints and stretching after your workout reduces the risk of muscle strains, tears, and ruptures. Stretching is particularly important for strengthening tendons as you age. Yoga is a wonderful way to incorporate stretching along with meditation and mental concentration.

We recommend you devote approximately 30% of your total exercise time to stretching. So remember to stretch. It’s best to stretch after exercise, when your muscles are warm and less vulnerable to injury.

3

SHARE YOUR RESULTS WITH OTHERS When you begin to follow the Formula, it’s a good idea to choose someone who cares about you and your health and share your success with him or her. Friends, relatives, or a spouse can be a great source of support. You may even want to report in weekly. The praise and encouragement you receive can be a wonderful source of motivation to keep you focused on your weight-loss goals. When you know you are looking and feeling great, the only thing better is to hear it from someone else.

When we had our clinic, many of our clients relied on us for praise and encouragement. But their weekly visits for weigh-ins and body fat testing were equally rewarding for us. As their body fat percentage dropped, they would tell us story after story of how their clothes felt baggy, their shoes no longer fit, their friends barely recognized them, and everyone wanted to know what they were doing. One woman, who used to refuse to tell anyone when she went on a diet, began to tell all of her friends that she gave up dieting for the Formula. Her enthusiasm and commitment to following the Formula was reinforced by sharing her results with others. Brad, Joyce’s hairdresser, was so impressed with his results that he bought six books and gave them to friends.

Matt, one of our clients from the BioSyn Human Performance Center, used to tell everyone about his success. He lost more than 30 pounds of fat and gained 10 pounds of lean muscle in his first six weeks. He would enthusiastically explain how his previous high-carbohydrate bagel breakfast was the main reason he had gained weight and how his new, delicious 40-30-30 Formula Bagel Sandwich, which included cream cheese and turkey, was the reason he was finally burning fat and losing weight.

Try this delicious 40-30-30 Formula breakfast recipe. If it works for you as it has for us, Matt, and thousands of our clients, spread the word and share your results with others. mEAL PLAN PERSONAL REQUIREMENTS*

BreakfastABCDE

KIDS’ FAVORITE

Bagel Sandwich

Bagel, plain, wheat, or oat bran,   31?2-inch diameter1?21?23?4111?4

Cream cheese,   Philadelphia Brand lowfat21?2 tbsp.21?2 tbsp.31?2 tbsp.5 tbsp.6 tbsp.

or

Cream cheese, full-fat11?4 tbsp.11?4 tbsp.13?4 tbsp.21?2 tbsp.3 tbsp.

Lean deli meat (turkey, chicken,   or roast beef)2 oz.2 oz.3 oz.41?2 oz.5 oz.

directions: Spread toasted or untoasted bagel halves with cream cheese and top with sliced deli meat. Note: Choose amount from either lowfat or full-fat cream cheese.

For more than 200 personalized meals and recipes, including the Formula 40-30-30 Fat Flush Meals, refer to our book The Formula.

*To know your A, B, C, D, or E Meal Plan Personal Requirements, refer to Appendix A: The...

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Verlag
Ballantine Books
Erscheinungsdatum
2002
Sprache
Englisch
ISBN 10 
0345450590
ISBN 13 
9780345450593
Einband
Gebundene Ausgabe
Auflage
1
Anzahl der Seiten
336
Kontakt zum Hersteller
Nicht verfügbar
Verantwortliche Person
Nicht verfügbar