Super Green Tea Diet Insert
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1 Super Green Tea Diet Insert WELCOME TO A NEW YOU As the first choice among weight loss and fitness enthusiasts, Super Green Tea Diet is a popular alternative to many of the high-protein, low-carbohydrate fitness regimens you read about. When used as directed, our exciting blend of dietary ingredients, in combination with the enclosed diet and exercise plan, will have you seeing results rather than just dreaming about them. How is that possible? Simply follow the meal and exercise plan in this insert and use the enclosed capsules according to package directions. If your goal is to lose weight and look good then you are definitely on the right track! LOOKING AND FEELING TERRIFIC! Your body needs fuel to work efficiently. Just cutting calories is not always enough. The type of food and how much you eat is what counts. The enclosed diet plan is designed to give you a wide variety of foods, in the correct proportions, so you can achieve your desired goals. EXERCISE AND YOU Exercise burns additional calories, tones muscles and gives you added energy. Pick an aerobic exercise that you enjoy - jogging, step aerobics, walking, biking. During week one, exercise for 10 minutes, 3-4 times per week. Week two, exercise for minutes, 3-4 times per week. Continue to increase your workout time until you are exercising minutes, 4-5 times per week. And don t forget to stretch! Stretching helps decrease injury, improve muscle tone and make you feel relaxed. Please consult with your doctor before beginning any diet or exercise plan. SUPER GREEN TEA DIET Approximately: 1400 calories 6 carbohydrates 4 fruits 5 vegetables 5-6 oz. meat, poultry, fish, dry beans, eggs, nuts 3 milk yogurt cheese 3 fats Super Green Tea Diet Sunday 2 egg omelet w/ 2 oz. tomatoes & 2 oz. onions (cooked in non-stick frying pan)
2 top w/ 1 oz. cheese (3 gms or less fat per oz.) 1/2 English muffin 1 tsp. butter 8 oz. (1 cup) orange or apple juice 11 oz. cantaloupe (small or 1 cup cubes) or grapefruit (1/2 large) 8 oz. (1 cup) salad greens (endive, lettuce, escarole, romaine, spinach), tomatoes, watercress, cucumbers & celery top w/ 3 oz. grilled chicken or turkey 4 Tbsp. fat-free dressing 1 apple (small, unpeeled, 4 oz.) 4 melba toast 4 oz. non-fat cottage cheese 8 oz. (1 cup) pasta w/ 4 oz. tomato sauce and 2 oz. ground turkey meatballs 8 oz. (1 cup) mixed vegetables (excluding corn and peas) 2 Tbsp. raisins w/ 6 almonds Monday 8 oz. (1 cup) Shredded Wheat
3 8 oz. (1 cup) 1% milk 6 oz. (3/4 cup) blueberries or raspberries 1 small (4 oz.) banana 2 tsp. peanut butter 8 oz. (1 cup) soy milk 2 oz. canned tuna (in water) 1 Tbsp. reduced-fat mayonnaise 2 oz. (1/4 cup) onions & 2 oz.(1/4 cup) green peppers 2 slices of bread (white, whole wheat, pumpernickel, rye) 24 oz. (3 cups) microwave popcorn (no butter) 8 oz. (1 cup) cranberry juice (reduced-calorie) 3 oz. chicken (white meat, no skin) w/ balsamic vinegar or other non-fat marinade 8 oz. (1 cup) broccoli w/ 2 Tbsp. grated parmesan cheese 8 oz. (1 cup) salad greens (endive, lettuce, escarole, romaine, spinach) w/ tomatoes, cucumbers, watercress and celery 4 Tbsp. non-fat salad dressing 1 kiwi (3 1/2 oz.) Tuesday
4 2 oz. (1/4 cup) blueberries 2 oz. (1/4 cup) raspberries 2 oz. (1/2, small) banana slices 8 oz. plain, low-fat yogurt 1 slice toast (white, whole wheat, pumpernickel, rye) 2 rice cakes 4 oz. (1/2 cup) apple sauce (unsweetened) 3 oz. sliced turkey w/ 2 oz. lettuce & 2 oz. tomato slices 1 Tbsp. reduced-fat mayonnaise on 1/2 pita bread 1 apple (small, unpeeled, 4 oz.) 8 oz. (1 cup) cranberry juice (reduced calorie) 2-5 whole-wheat crackers (reduced fat) 1 oz. cheese (3 gms or less fat per oz.) 3 oz. flounder w/ lemon juice, garlic 1 1/2 tsp. olive oil 8 oz. (1 cup) spinach w/ garlic 11/2 tsp. butter 3 oz. baked potato 1 tsp. butter
5 8 oz. frozen, fat-free yogurt 6 almonds Wednesday 4 oz. (1/2 cup) low-fat granola w/ 2 Tbsp. raisins 8 oz. (1 cup) 1% milk 8 oz. apple or orange juice 1/2 bagel w/ 1 Tbsp. jelly or jam 8 oz. (1 cup) low-fat vegetable soup 24 oyster crackers 4 oz. (1/2 cup) grapes 8 oz. (1 cup) non-fat cottage cheese 1 small, 6 1/2 oz. orange 3 oz. Cornish hen (no skin) 8 oz. (1 cup) salad greens (endive, lettuce, escarole, romaine, spinach) w/ tomatoes, cucumbers, watercress and celery 4 Tbsp. non-fat salad dressing
6 4 oz. (1/2 cup) carrots & 4 oz. (1/2 cup) cauliflower 4 oz. (1/2 cup) cherries 4 walnut halves Thursday 4 oz. (1/2 cup) muesli 8 oz. (1 cup) 1% milk 10 oz. (1 slice or 1 cup cubed) honeydew melon 1/2 English muffin 1 tsp. butter 8 oz. (1 cup) orange or apple juice 2 figs (medium, 3 1/2 oz.) 4 oz. (1/2 cup) tofu, stir-fried w/ non-fat marinade, mixed vegetables (excluding corn or peas) 4 oz. (1/2 cup) rice (white or brown) 2-5 whole wheat crackers 1/3 cup hummus 3 oz. halibut w/ dill & lemon juice
7 1 tsp. butter 8 oz. (1 cup) salad greens (endive, lettuce, escarole, romaine, spinach) w/ tomatoes, cucumbers, watercress and celery 4 Tbsp. non-fat salad dressing 4 oz. (1/2 cup) green beans w/garlic 1 tsp. butter 4 oz. (1/2 cup) pineapple Friday 8 oz. (1 cup) Bran cereal 8 oz. (1 cup) 1% milk 8 oz. (1 cup) low-fat yogurt w/fruit 8 oz. (1 cup) orange or apple juice 1/2 bagel w/ jelly or jam 3 oz. chicken salad w/ 1 Tbsp. reduced-fat mayonnaise w/ 2 oz. celery & 2 oz. onions 1/2 pita 1 small, 6 1/2 oz. orange
8 3 oz. turkey burger w/ 1 oz. lettuce, 2 oz. tomato, 2 oz. onion slices & 1 oz. cheese (3 gms or less fat per oz.) w/ mustard & catsup 8 oz. (1 cup) salad greens (endive, lettuce, escarole, romaine, spinach) w/ tomatoes, cucumbers, watercress and celery 4 Tbsp. non-fat salad dressing 2 Tbsp. raisins 6 almonds Saturday 2 waffles (4 in. squares reduced-fat) 3 Tbsp. light syrup 1 small, 6 1/2 oz. orange 8 oz. (1 cup) orange or apple juice 2 rice cakes w/ 2 tsp. peanut butter 8 oz. (1 cup) salad greens (endive, lettuce, escarole, romaine, spinach) w/ tomatoes, cucumbers, watercress and celery top w/ 4 oz. chicken or turkey & cheese (3 gms or less fat per oz.) 4 Tbsp. non-fat salad dressing 1 apple (small, unpeeled, 4 oz.) 2-8 oz. tangerines
9 3 oz. pork (loin chop) 4 oz. (1/2 cup) broccoli & 4 oz. (1/2 cup) cauliflower 2 small (3 oz.) boiled potatoes Common Measurements 3 tsp. =1 Tbsp. 4 oz. =1/2 cup 4 Tbsp.=1/4 cup 8 oz.=1 cup 5 1/3 Tbsp.=1/3 cup 1 cup=1/2 pint Super Green Tea Diet Exchange List Plan your daily meals by selecting food options from the following categories. Use the accompanying sample daily diet guide to help you make your choices for each meal. Fruits (1 small to medium fresh fruit is equal to 1/2 cup of canned or fresh fruit or 1/2 cup fruit juice) apple 1 small (4oz.) apricot 4 whole (5 1/2oz.) banana 1 small (4oz.) berries (blackberries, blueberries) 3/4 cup cantaloupe 1 small - 1/3 melon (11oz.) or 1 cup cubes cherries 12 (3oz.) grapefruit 1/2 of large (11oz.) grapes 17 (3oz.) honeydew melon 1 slice (10oz.) or 1 cup cubes orange 1 small (6 1/2oz.) peach 1 medium (6oz.) pear 1 large - 1/2 (4oz.) pineapple 3/4 cup strawberries 1 1/4 cup whole berries tangerine 2 small (8oz.) watermelon 1 slice (13 1/2oz.) or 1 1/4 cup cubes Vegetables: (1/2 cup of cooked vegetables is equal to 1 cup of raw vegetables)
10 artichoke bamboo shoots beets Brussels sprouts carrots celery eggplant green beans mushrooms onions peppers (all varieties) salad greens snow peas string beans tomatoes water chestnuts asparagus bean sprouts broccoli cabbage cauliflower cucumber greens (chard, collard, kale, turnip, or beet) green onions or scallions okra pea pods radishes sauerkraut spinach squash turnips zucchini Fats: mayonnaise, reduced-fat 2 tablespoons margarine 1 tablespoon olive oil 1 teaspoon grated parmesan 1 tablespoon cheeses, with 3 grams or less fat per ounce 1 slice reduced-fat salad dressing 2 tablespoons Breads/Starches: bread brown rice cooked cereal, rice or pasta dry cereal potato roll, plain, small Other Carbohydrates: sherbet sorbet gelatin, sugar-free yogurt, frozen, sugar-free, fat-free gingersnaps, fat-free 1 slice 1/3 cup 1/2 cup 1 cup 1 small (1/2 cup mashed) 1 (1oz.) 1/2 cup 1/2 cup 1/2 cup 1/2 cup 3 small Protein: (Total 5-6 oz per day of meat. fish, poultry) or substitute serving(s) from the vegetarian, egg or nuts section as noted below. Poultry: chicken, turkey, Cornish hen (skinless) 1oz. Fish: cod, flounder, haddock, halibut, tuna (canned or fresh), crab, lobster, scallops or shrimp 1oz. Meat: lean beef, lean veal, lean pork or ham (center cut only) 1oz.
11 Vegetarian: soy beans, tofu, reduced-fat tempeh or lentils 1oz. Eggs: 1 egg Nuts: almonds, cashews: 6 nuts Dairy: fat-free milk latte, short, fat-free 1 cup 1 cup Beverages: Water (at least 10-8 oz. glasses per day) Decaffeinated coffee, tea or herbal teas (sugar-free) Diet, decaffeinated soft-drinks Seasonings: Powdered butter substitute Flavored extracts (i.e., vanilla, almond) Herbs (fresh or dried) Garlic Lemon or lime juice Mustard Sugar substitute Vinegar Spices
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