OBESITY AND FATTY LIVER
NUTRITION GUIDE 3604 North McColl Rd, McAllen, TX, 78501, 956-6273106
ADOPT THE 8’s FOR A HEALTHIER YOU
Positive Mindset Use at least 8 minutes to start your day engaging in, singing/listening to classical music, reading inspirational quotes, prayer, positive thoughts or self talks.
Mood stabilization with 8 minutes of sunlight daily.
Physical Activity
Hydration Drink at least 8 cups (8oz) water daily.
Nutrition Follow my 4+4 Diet Plan.
Eight repetitions of 5 minutes interval exercise routine daily : 4 minutes moderate intensity, 1 minute cool down (example 4 minutes speed walking and one minute normal pace walking, repeat this 8 times).
Disconnect Use at least 8 minutes to end your day with thoughts of gratitude, forgive those who may have wrong you.
Intermittent Fasting Consume all your meals within 8 hours daily ( for example, 8:00 AM – 4:00 PM, 9:00AM- 5:00 PM). Fast 16 hours daily.
Recharge Aim to obtain 8 hours of restful sleep daily, try to be in bed before 11:00PM. www.cooperwellnesscenter.com
FOUR + FOUR NUTRITION PLAN:
¼ RAW PLANT FOOD
¼ HEALTHY CARBOHYDRATE
¼ STEAMED VEGETABLES
¼ HEALTHY PROTEIN
MACRONUTRIENTS:
PR OT EIN
E AT DR HY BO
R CA S
FATS
ENERGY PROVIDING FOODS THAT THE BODY NEEDS IN LARGE QUANTITY www.cooperwellnesscenter.com
G - Food group (GOOD, GO, GREEN) PROTEINS (Some healthy proteins) Legumes
Others
black beans
navy beans
lima beans
soybeans
tofu
garbanzo beans (chickpeas)
kidney beans
lentils
split peas
tempeh seeds
pinto beans
red beans
nuts
CARBOHYDRATES (Some healthy carbohydrates) Wild rice
Whole wheat pasta
Bulgur wheat
Vegetables
FATS
Brown rice
Sweet potato Rye
Potato
Fruits
Avocado Seeds
Quinoa
Barley
Legumes
Nuts
Olive
MICRONUTRIENTS (Essential elements needed by the body in very small amounts) Vitamins and Minerals.
S - FOOD GROUP (“STOP or SICKNESS” GROUP) The foods should be removed from diet or if used, try to keep at 10% of plate or time. Fried foods
Cheese
Coffee
Meats
Eggs
White rice
Fish
Sugar
White flour
Oil
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Meal Plan for Obesity and Fatty Liver Daily Detoxification Fluid – 12 oz warm water with ½ inch ginger, ½ inch turmeric (grated), 2tbsp lemon juice. Take before breakfast.
BREAKFAST Day 1.
Smoothie: ¾ cup chopped cabbage, ¾ cup chopped kale, 1 cup spinach, 2 stalks celery, 1 medium green apple, ½ ripe banana, ½ - 1cup ice or water (16 oz).
Day 2.
Mushroom & Spinach tacos (2 corn tortillas or one whole wheat tortilla and one apple or pear.
Day 3.
Overnight Oats with berries and ripe banana ( 8 oz oats plus 4-6oz chopped fruits)
Day 4.
Fruit bowl with 2 tablespoon chia and 1tablespoon flax seeds.
Day 5.
Avocado – black bean toast and ½ grape fruit.
Day 6.
Smoothie: 1 cup frozen berries, 1 ripe banana, 2 tbs chia, 1 tbs flax, ¾ cup non-diary milk.
Day 7.
Make It Yourself
LUNCH Day 1.
Coconut Curry Chickpea, brown rice and steamed broccoli and mixed green leafy
vegetables. Day 2.
Bean Chili and corn bread or corn tortillas and a salad.
Day 3.
Roasted Vegetable Delight, with Raw Vegetable Salad
Day 4.
Mashed Cauliflower and White Beam with Lentil patties.
Day 5.
Baked Falafel with pita-pocket, lettuce and tomatoes.
Day 6.
Eggplant Zucchini baked with Meatless Balls.
Day 7.
Make It Yourself
DINNER Day 1.
Lentil Vegetable Soup (12 oz) and ½ grapefruit.
Day 2.
Pasta Primavera and an apple.
Day 3.
Black Beans, Corn Quinoa Salad
Day 4.
Hummus and vegetables
Day 5.
Purple cabbage-onion-celery soup, fruit bowl
Day 6.
Fruit bowl with 2 tablespoon chia and 1 tablespoon flax seeds.
Day 7.
Make It Yourself
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UNDO OBESITY AND FATTY LIVER DISEASE Disease
Obesity
Food or Nutrient
Function
Diuretic foods (watermelon, berries, grapes, celery, onion, garlic, asparagus, bell pepper)
Their effect helps with the elimination of fluid and sodium and helps with weight loss.
Pineapple
Eaten before a meal helps curb appetite. Also has diuretic properties.
Sweet Potato
Good source of complex and easily digestible carbohydrate. It produces satiety, and relieves hunger for several hours.
Cherries
Do not contain fat or sodium, have diuretic and detoxification properties. Should be eaten slowly.
Cabbage
Provides a feeling of satiety due to its high fiber. It also has a lowcalorie content which can help create a caloric deficit and thus promote weight loss.
Broccoli
It is low in calories and sugars. Provides a source of vitamins A and C making suitable for weight loss.
Seaweed
It functions by retaining water in the stomach due to its mucilage structure, hence stretches the stomach and give the feeling of satiety.
Zucchini
It has diuretic properties and also has a smoothing effect on the digestive tract, making it suitable for weight loss.
Asparagus
It nourishes without weight gain due to its high protein and lowcalorie content. It is also rich in fiber.
Garcinia
Derived from a Southeast Asian fruit, it acts as an appetite reducer.
Spirulina
Used as a dietary supplement in weight loss. It is rich in proteins vitamins and iron, but extremely low in calories.
Lettuce
Good source of vitamins and minerals but few calories. Produces feelings of satiety.
Cucumber
Rich in mineral, low in fat and calories.
Peach
Contains low calories, helps with the elimination of acidic wastes. Good source of vitamins A and C. Provides satiety.
Grapefruit
Functions as a depurant. Contains vitamins A, B1 and C and other minerals and fiber.
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Disease
Obesity
Food or Nutrient
Function
Mushroom
Contains low calories and produces a satiety effect.
Cherimoyas
Have a high carbohydrate content and produce satiety.
Bell peppers
Contain vitamins A and C but are low in calories and carbohydrates.
Turnips
They have a low-fat content, few calories and are easily digested.
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www.cooperwellnesscenter.com