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AbAwaymanualENGLISH.qxd

7/24/06

TAMILEE'S ABAWAY PRO

NUTRITIONAL GUIDE

(CHECK WITH A PHYSICIAN BEFORE STARTING

THIS PROGRAM OR ANY PROGRAM DEALING

WITH DIET AND EXERCISE! THIS PROGRAM IS

MEANT FOR HEALTHY INDIVIDUALS WITH NO

MEDICAL HEALTH PROBLEMS!)

N u t r i t i o n

Its Importance and Overview

Being a fitness professional for over 20 years, I can tell you that the formula for getting

in shape and looking great is a 70/30 split; 70% nutrition and 30% exercise! Although an

important factor in weight reduction is to increase your metabolic rate, limiting calorie intake

is the key element. Metabolic rate is the rate at which your body burns calories all day long.

Thus, increasing your metabolic rate will help you to burn more calories faster all day long

and in turn you will drop weight! Sounds easy right?

The first thing to do is eat small, but balanced meals every 3 to 4 hours. Portion sizes,

which I will show you in a chart later, are also very important. You must make good food

choices containing a complex carbohydrate, a lean protein, and good fat. Being able to

read food labels and make good choices when ordering out is the key to your success.

Drinking water, 120 ounces a day, and of course increasing your lean body tissue with

exercise, is also an essential part of the process!

This is the program in a nut shell, now lets get down to specifics!

10:42 AM

Page 22

O w n e r 's Manual

5 Meals a Day

Healty Eating Plan

As I stated earlier, eating 5 small meals every 3 to 4 hours is the plan. Start your day

with a good healthy Breakfast to initiate the burning process. Your body needs a source of

protein and carbohydrate at breakfast. Continue your day eating a good source of protein,

carbohydrates and some fats every 3 to 4 hours, totaling 5 meals. (See the AB-AWAY PRO'S

HEALTHY FOOD CHOICES' table for options!) Do not let your body go more than 4 hours

without food as you may slow down your metabolism.

Each mean should consists of a balance of your complex carbohydrates (brown rice,

wheat bread, pasta, etc.), simple carbohydrates (fruit), lean proteins (chicken, egg whites,

fish), and or low fat dairy products that contain high amounts of protein (cottage cheese,

yogurt etc). Use minimal amounts of fats (see below for amounts). Examples of good fat

would be: all natural peanut butter, olive oil, almonds, avocados, and flax seed oil.

The Food Guide pyramid, which is the foundation for any healthy diet. It is a good

guide to mirror, then tweak it a little for your individual needs:

Healthy-eating plan breaks down as follows:

Starches

3-4 servings per day

Fruits

2-3 servings per day

Vegetables

At least 3-4 servings per day

Protein

6-10 ounces lean or Protein from dairy

Fat

1-2 servings per day

An example of a great breakfast would be 3 egg whites, a piece of wheat toast with

a tbsp. of natural peanut butter, and an apple. A healthy snack would be a cup of low-fat

cottage cheese, a hand full of grapes and maybe some baby carrots with a tablespoon of

non-fat ranch dip. A perfect dinner would consist of a 6-ounce piece of halibut, a side of

broccoli, and a 4-ounce baked potato with a tbsp. of non-fat sour cream!

For quicker results, always pick some kind of lean protein to eat first then match it

with a complex carbohydrate rather than a simple sugar. This will even out your blood sugar

so your body will burn fat rather than excess sugar in your blood strea!