DPY Phase One is for anyone interested in a healthy, reasonable
nutrition program to drop a couple of sizes, shape up and tone, and improve your energy. Don’t be fooled, for most people this will be a major change. Embrace it! These guidelines are going to change your life, extend your longevity, improve your health, and make you feel better than ever! If you’ve always struggled with your weight, this is the place for you to start. I’ll help you reprogram your metabolism, with real food… good food, to burn off your stored fat and give you a constant source of energy.
In Phase One you’re going to get off the processed foods (nothing from
a box), fried foods, junk foods, soft drinks and fast FAKE foods. That’s right guys, it’s time to delete the pizza man, the Burger King & Ronald McDonald from your “friends” list. You will also get rid of white flour, white sugar and anything sweetened with high fructose corn syrup . If you have a problem with that, again, ask yourself, “What do I want?” Proper nutrition is absolutely essential for results. You won’t believe how much better you will feel when you detox from these processed foods! Then you’ll enjoy real fruit, vegetables, whole grains and complex carbohydrates, heart-healthy fats, lean meat, poultry, seafood, and more. You’ll have plenty to eat, with an allowance for cheats, here and there, to keep you from falling off the program. Remember, we are talking about changing your eating habits here, not some horrible deprivation diet.
PHASE ONE MEAL PLAN
BREAKFAST
FRUIT: 1 serving
VEGETABLES: unlimited
COMPLEX CARBS: 1 serving
PROTEIN: 1 serving
DAIRY: 1 serving
HEALTHY FATS: 1 serving
MID-AFTERNOON SNACK (1)
PROTEIN: ½ serving
OR
DAIRY: 1 serving
Plus, unlimited VEGETABLES
MID-MORNING SNACK (1)
FRUIT: 1 serving
OR
PROTEIN: ½ serving
OR
DAIRY: 1 serving
Plus, unlimited VEGETABLES
LUNCH OR DINNER
VEGETABLES: unlimited
COMPLEX CARBS: 1 serving
PROTEIN: 1 serving
DAIRY: 1 serving
HEALTHY FATS: 1 serving
PHASE ONE SAMPLE MEAL PLAN
BREAKFAST
FRUIT: 1 apple
COMPLEX CARBOHYDRATE & DAIRY: 1 slice whole grain toast with ½ cup non-fat cottage cheese
PROTEIN & HEALTHY FATS: 2-3 eggs lightly scrambled (use canola or olive spray oil) with peppers, onions, and salsa
DRINK: Decaf coffee or tea, water
MID-MORNING SNACK
FRUIT: 1 cup of strawberries
LUNCH
VEGETABLES: Large green salad (with romaine, red cabbage, escarole, celery, and green beans) topped with lemon and olive oil.
COMPLEX CARBOHYDRATE & DAIRY: Baked sweet potato with one tablespoon butter and Celtic Sea Salt
PROTEIN & HEALTHY FATS: Grilled chicken breast (seasoned with lemon, olive oil and tarragon)
DRINK: Water or decaf iced tea
MID-AFTERNOON SNACK
VEGETABLES: Sugar snap peas
DINNER
VEGETABLES: Broccoli soup (pg 36)
VEGETABLES: Steamed green beans
COMPLEX CARBOHYDRATE & HEALTHY FATS: 1 cup quinoa with lemon and parsley (pg 37)
PROTEIN: 6 ounces grilled NY strip steak with celtic sea salt and black pepper
DRINK: Water or decaf iced tea.
BREAKFAST
FRUIT: Fruit Smoothie (blended orange juice, no sugar added frozen peaches and strawberries)
COMPLEX CARBOHYDRATE & DAIRY: 1 cup Whole Grain
Cereal with non-fat milk. (Look for clean ingredient lists, and very low or no sugar. Good choices include Cheerios, Whole Wheat Flakes; All Bran or Grape Nuts.)
PROTEIN, VEGETABLES & HEALTHY FATS: 2 egg omelette with sautéed mushrooms, spinach, Celtic Sea Salt and Pepper. Use a spray olive or canola oil.
DRINK: Decaf Coffee or Tea, and Water.
MID-MORNING SNACK
FRUIT: Blueberries
LUNCH
VEGETABLES, HEALTHY FATS & DAIRY: Large green salad
(arugula, romaine, and radicchio tossed in red wine vinegar, olive oil, celtic sea salt and pepper with 1 ounce shaved parmesan cheese.)
VEGETABLES & COMPLEX CARBOHYDRATE: Steamed
broccoli and 1 cup brown rice
PROTEIN & HEALTHY FATS: a 4-6 ounce piece of grilled salmon (with lemon, dill, and olive oil)
MID-AFTERNOON SNACK
DAIRY: 1 ounce Feta Cheese
VEGETABLES: Red Pepper slices
DINNER
VEGETABLES: Butternut Squash Soup (pg 37)
COMPLEX CARBOHYDRATE, VEGETABLES, HEALTHY FATS & DAIRY: 1 cup whole-grain pasta with olive oil, grilled asparagus, sprinkle of parmesan cheese, celtic sea salt and pepper.
PROTEIN: DDP Yoga thighs-roasted rosemary chicken (pg 38)
DRINK: Water or decaf iced tea.
Water
All living things must have water to survive. While people can live without foods for days, even months, we cannot survive without water for more than a few days!
Why is water so important to our bodies?
Water is the main ingredient in the fluids of the bodies’ systems. Fluids travel through your body, carrying nutrients and waste to and from all your cells and organs. Water also keeps your joints lubricated.
Water is essential in the digestive process. Starting in the mouth, saliva is made mostly of water, and it helps break down food in the mouth. Then your digestive juices are made mostly of water to keep things moving properly.
When your body generates a lot of heat, water comes up through your skin as perspiration or sweat, and it evaporates into the air. This process cools down your skin, which cools down your blood, which cools down the whole body. That’s why drinking water is especially important when you are exercising or when the weather is hot.
Give your body the water it needs!
Our bodies lose 2-3 quarts of water every day and we must replace it. Drink 6 to 8 8-ounce glasses of clean, filtered water each day. I only use plastic bottles when I need to because they are expensive and the plastic will live on even long after all the cockroaches!
Don’t wait until you’re thirsty to drink water. If your mouth gets dry and you feel thirsty you are already experiencing the first sign of dehydration. People often think they are hungry, when they are actually dehydrated. When you feel the first hunger pangs, drink water first! Best to drink a full glass of water about 30 minutes before each meal.
Spa Water – add sliced oranges, tangerines, cucumber, lemon and limes to your water. You’ll feel like you are at a spa and it makes it taste great!!!
Keep your body healthy and hydrated by drinking lots of water every day!