Refresh Lifestyle - Medical Weight Loss Program
Susan Evans, M.D.
The “Sensible” Weight Loss Program
Welcome and congratulations on taking the first step toward a thinner, healthier and happier you! Our aim at Refresh Lifestyle is dedicated to working with you as a team to correctly attain your weight loss goal.
It is the combination of the nutritious, well balanced diet, prescribed vitamins and supplements, B-12 and B Complex injection, an individualized program of moderate exercise, and one weekly weigh-ins with our medical staff that make this program simple, sensible and satisfying.
The Refresh Lifestyle regimen is an outgrowth of a weight loss method developed in the 1950’s. This strict high protein, low carbohydrate system developed in Rome, Italy, has been widely accepted as a significant contribution to good nutrition and weighs loss. The diet we use at Refresh Lifestyle is modified from Dr. Evans original diet.
By carefully following this high protein, low carbohydrate technique, along with a daily variety of your favorite fruits and vegetables, patients can achieve significant weight loss.
Depending on various factors involved, including an individual’s metabolic rate, a Refresh Lifestyle patient may lose as much as 3 to 7 pounds a week!
APPETITE CONTROL
When dieting, your daily food allowance is reduced. To help curb hunger pangs, appetite suppressants are dispensed. They are an aid to help curb your hunger, making it easier to follow the Refresh Lifestyle diet. Dosage and strength varies from patient to patient. Most patients feel no hunger, dizziness or fatigue while on the program. The B12 and B Complex vitamin injections are an additional boost from your body’s needs. It is important to us that you feel good while on the Refresh Lifestyle program. We want you to tell us how you feel!
When dieting, your daily food allowance is reduced. To help curb hunger pangs, appetite suppressants are dispensed. They are an aid to help curb your hunger, making it easier to follow the Refresh Lifestyle diet. Dosage and strength varies from patient to patient. Most patients feel no hunger, dizziness or fatigue while on the program. The B12 and B Complex vitamin injections are an additional boost from your body’s needs. It is important to us that you feel good while on the Refresh Lifestyle program. We want you to tell us how you feel!
FOLLOWING THE DIET
Follow the diet. Follow the diet. Follow the diet. Follow the diet. Substituting other foods for those on the list will result in an adverse affect. Switching and replacing may cause poor nutrition, slower weight loss and an increase in calorie and/ or fat intake. In some cases it will even cause weight gain! Surplus calories are stored as body fat-regardless of the food source. Remember, the list of allotted foods is designed to work together to achieve maximum weight loss. The menu is well balanced and varied with many foods so that you will not become bored.
Follow the diet. Follow the diet. Follow the diet. Follow the diet. Substituting other foods for those on the list will result in an adverse affect. Switching and replacing may cause poor nutrition, slower weight loss and an increase in calorie and/ or fat intake. In some cases it will even cause weight gain! Surplus calories are stored as body fat-regardless of the food source. Remember, the list of allotted foods is designed to work together to achieve maximum weight loss. The menu is well balanced and varied with many foods so that you will not become bored.
10 USEFUL TIPS
1) Do not fry foods in oil. If you wish to fry, use PAM. Do not fry in butter or margarine. We recommend cooked items be baked, boiled or broiled.
2) Spices are allowed and even encouraged! Take this opportunity to discover and experiment with new seasonings! By using distinctive flavors and aromas, you decrease monotony and increase interest. Salt may be used moderately.
3) For salads a low-calorie dressing may be used, but make sure it contains no oils or dairy products. (Fresh lemon juice, black pepper and sweet basil make a good salad dressing.)
4) DAIRY ITEMS ARE NOT ALLOWED! Dairy is not part of this diet. The vitamins and supplements we provide make up for no dairy. (You may take calcium supplement if you wish.)
5) ALCOHOLIC BEVERAGES ARE NOT ALLOWED! Many alcoholic beverages contain high amounts of refined sugar.
6) Snacking is dangerous and can be your downfall! Think before eating. Even fast-food restaurants have salad bars. When you control your appetite, you control your weight. If you are hungry in-between meals, eat as many of the low calorie vegetables you wish, or a portion of your daily fruit.
7) Physical activity is a must! Weight-loss and physical activity go hand in hand. An increase in activity helps keep both your appetite and your weight down. Brisk walking is an excellent from of exercise. Walking is good for your cardiovascular system and for toning your body. Dedicate yourself to making physical activity a part of your life’s routine and enjoy the benefits!
8) Drink plenty of water! Patients should drink at least 8 large glasses – the equivalent of 64 ounces- of water, low sugar beverages, tea and decaffeinated coffee, you avoid constipation and dehydration. The juice of one lemon should be included in your daily fluid intake. Instead of that cup of coffee in the morning, boil some water as you normally would and squeeze the lemon juice into the water-filled mug. An artificial sweetener can be added to reduce the tartness.
9) Meat, fish and food should be weighed raw.
10) Be smart about calories. Be smart about cooking. Be smart about what and how You eat. And be smart about exercise.
1) Do not fry foods in oil. If you wish to fry, use PAM. Do not fry in butter or margarine. We recommend cooked items be baked, boiled or broiled.
2) Spices are allowed and even encouraged! Take this opportunity to discover and experiment with new seasonings! By using distinctive flavors and aromas, you decrease monotony and increase interest. Salt may be used moderately.
3) For salads a low-calorie dressing may be used, but make sure it contains no oils or dairy products. (Fresh lemon juice, black pepper and sweet basil make a good salad dressing.)
4) DAIRY ITEMS ARE NOT ALLOWED! Dairy is not part of this diet. The vitamins and supplements we provide make up for no dairy. (You may take calcium supplement if you wish.)
5) ALCOHOLIC BEVERAGES ARE NOT ALLOWED! Many alcoholic beverages contain high amounts of refined sugar.
6) Snacking is dangerous and can be your downfall! Think before eating. Even fast-food restaurants have salad bars. When you control your appetite, you control your weight. If you are hungry in-between meals, eat as many of the low calorie vegetables you wish, or a portion of your daily fruit.
7) Physical activity is a must! Weight-loss and physical activity go hand in hand. An increase in activity helps keep both your appetite and your weight down. Brisk walking is an excellent from of exercise. Walking is good for your cardiovascular system and for toning your body. Dedicate yourself to making physical activity a part of your life’s routine and enjoy the benefits!
8) Drink plenty of water! Patients should drink at least 8 large glasses – the equivalent of 64 ounces- of water, low sugar beverages, tea and decaffeinated coffee, you avoid constipation and dehydration. The juice of one lemon should be included in your daily fluid intake. Instead of that cup of coffee in the morning, boil some water as you normally would and squeeze the lemon juice into the water-filled mug. An artificial sweetener can be added to reduce the tartness.
9) Meat, fish and food should be weighed raw.
10) Be smart about calories. Be smart about cooking. Be smart about what and how You eat. And be smart about exercise.
FLUNCTUATIONS IN WEIGHT
Weight fluctuations of two or three pounds are normal. Do not be alarmed. The fluctuations are due to variations in the retention and elimination of water and occur more in women than men. A few days prior to your menstrual cycle, it is not uncommon to notice this retention. On the bright side, during these periods of no apparent weight loss, there will be a noticeable loss of inches and measurements.
If indeed you have been losing the weight regularly and rapidly, you may reach a plateau. The plateau is a period when there is a temporary absence of progress. This can last for four to six days and in some cases longer. If this happens to you, please report it to us and we will help you in breaking the plateau. For the most part you will not lose weight in a steady straight line of succession. The pattern of individual weight loss varies and fluctuates as you progress properly and carefully through the program.
Weight fluctuations of two or three pounds are normal. Do not be alarmed. The fluctuations are due to variations in the retention and elimination of water and occur more in women than men. A few days prior to your menstrual cycle, it is not uncommon to notice this retention. On the bright side, during these periods of no apparent weight loss, there will be a noticeable loss of inches and measurements.
If indeed you have been losing the weight regularly and rapidly, you may reach a plateau. The plateau is a period when there is a temporary absence of progress. This can last for four to six days and in some cases longer. If this happens to you, please report it to us and we will help you in breaking the plateau. For the most part you will not lose weight in a steady straight line of succession. The pattern of individual weight loss varies and fluctuates as you progress properly and carefully through the program.
THE FOOD GROUPS
A) PROTEIN: Two servings a day weighing - RAW- 4 ounces.
Beef, lamb, veal (all visible fat removed.) Chicken Breast, turkey breast (remove skin and bone.) Fresh white tuna or packed in water, white fish, rock cod, red snapper, trout, halibut, shrimp, lobster, crab, scallops (should be baked, cooked, boiled or fried using PAM or a Teflon skillet.)
B) CARBOHYDRATES: Two small servings a day.
One slice equals one portion: Melba toast, rye crisp, rice cake, bread stick, or a slice of any 30 to 40 calorie bread.
C) FRUIT: Two servings a day.
One small apple, orange, pear or apricot. Half a banana, half a cantaloupe, half a grape fruit, half a cup of fresh or canned dietetic peaches, or one-third of a cup of strawberries. If you feel like a little Jell-O instead of one fruit portion, try a cup of dietetic gelatin dessert. (Grapes, pineapple and watermelon are not allowed; they are high-calorie fruits.)
LOW-CALORIE VEGETABLES
D) VEGETABLES: At LEAST two cups of vegetables servings a day. They may be eaten raw, cooked alone or combined. Vegetables are considered “free” calories and large quantities may be eaten without affecting the weight control program. Not only are vegetables helpful in satisfying hunger, they are also high in necessary vitamins and minerals. (Avoid high-calorie vegetables such as carrots, corn, dry beans and potatoes.)
E) NO WHITES Remove the following:
1. White Sugar
2. White Breads
3. White Rice, which includes pasta
4. White Potatoes ( Irish origin may exclude)
F) VEGETABLES THAT ARE OK TO EAT: Asparagus, beets, broccoli, Brussels sprouts, bean sprouts, cabbage, cauliflower, celery, chard, chives, collard greens, cucumbers, dandelion, eggplant, endive, escarole, Italian squash, kale, lettuce, mushrooms, mustard greens, okra, onions, peppers- red or green, radishes, sauerkraut, spinach, string beans, summer squash, tomatoes and watercress and avocado.
A) PROTEIN: Two servings a day weighing - RAW- 4 ounces.
Beef, lamb, veal (all visible fat removed.) Chicken Breast, turkey breast (remove skin and bone.) Fresh white tuna or packed in water, white fish, rock cod, red snapper, trout, halibut, shrimp, lobster, crab, scallops (should be baked, cooked, boiled or fried using PAM or a Teflon skillet.)
B) CARBOHYDRATES: Two small servings a day.
One slice equals one portion: Melba toast, rye crisp, rice cake, bread stick, or a slice of any 30 to 40 calorie bread.
C) FRUIT: Two servings a day.
One small apple, orange, pear or apricot. Half a banana, half a cantaloupe, half a grape fruit, half a cup of fresh or canned dietetic peaches, or one-third of a cup of strawberries. If you feel like a little Jell-O instead of one fruit portion, try a cup of dietetic gelatin dessert. (Grapes, pineapple and watermelon are not allowed; they are high-calorie fruits.)
LOW-CALORIE VEGETABLES
D) VEGETABLES: At LEAST two cups of vegetables servings a day. They may be eaten raw, cooked alone or combined. Vegetables are considered “free” calories and large quantities may be eaten without affecting the weight control program. Not only are vegetables helpful in satisfying hunger, they are also high in necessary vitamins and minerals. (Avoid high-calorie vegetables such as carrots, corn, dry beans and potatoes.)
E) NO WHITES Remove the following:
1. White Sugar
2. White Breads
3. White Rice, which includes pasta
4. White Potatoes ( Irish origin may exclude)
F) VEGETABLES THAT ARE OK TO EAT: Asparagus, beets, broccoli, Brussels sprouts, bean sprouts, cabbage, cauliflower, celery, chard, chives, collard greens, cucumbers, dandelion, eggplant, endive, escarole, Italian squash, kale, lettuce, mushrooms, mustard greens, okra, onions, peppers- red or green, radishes, sauerkraut, spinach, string beans, summer squash, tomatoes and watercress and avocado.
MAINTENANCE AND STABILIZATION
When you have achieved your weight loss goal it is necessary to stabilize it. The maintenance formula is designed to slowly increase your daily food intake and decrease your medication. The B-12 injections will be discontinued, so be calorie conscious.
Eat adequate amounts of protein and vegetables and avoid carbohydrates such as rice and pasta. Stay away from high-sugar foods and limit dairy to a non-fat 8 ounces of milk per day.
Do not eat excess amounts of refined foods or you will see a marked weight gain. At least two more weeks of Refresh Lifestyle treatment are advised to help you adjust and to keep your weight down.
When you have achieved your weight loss goal it is necessary to stabilize it. The maintenance formula is designed to slowly increase your daily food intake and decrease your medication. The B-12 injections will be discontinued, so be calorie conscious.
Eat adequate amounts of protein and vegetables and avoid carbohydrates such as rice and pasta. Stay away from high-sugar foods and limit dairy to a non-fat 8 ounces of milk per day.
Do not eat excess amounts of refined foods or you will see a marked weight gain. At least two more weeks of Refresh Lifestyle treatment are advised to help you adjust and to keep your weight down.
HOW WATER HELPS KEEP THE FAT AWAY
It sounds almost too simple, but drinking at least eight 8-ounce glasses of water a day helps keep the fat away! Water naturally suppresses the appetite and helps your body metabolize stored fat.
The kidneys can’t function properly without enough water and when that happens the overload is dumped onto the liver. One of the liver’s functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney’s work it can’t operate at full throttle, and as a result more fat remains stored in the body and weight loss stops.
Drinking water is the best thing for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. The best way to beat water retention is to give your body what it needs-plenty of water. Only then will stored water be released.
If you have an excess problem with water retention, salt may be the culprit. Your body will tolerate sodium only in a certain concentration. The more salt you eat, the more water your system retains to dilute it. Dinking water takes way the excess sodium by forcing it through the kidneys.
Water also helps maintain proper muscle tone by giving muscles their natural ability to contract. Along with exercise, water helps prevent skin from sagging following weight loss. Water plumps up the skin and leaves it clear, healthy and resilient.
Water helps rid the body of waste. During weight loss, the body has a lot more waste and water helps flush it out. Water helps relieve constipation and encourages normal bowel function.
How much water is enough? Like we said eight 8-ounce glasses every day. But the overweight person needs more water that the thin one. The overweight person should drink one additional glass for every 25 pounds of excess weight. The amount you drink should also be increased if your exercise briskly or if the weather is hot and dry.
It sounds almost too simple, but drinking at least eight 8-ounce glasses of water a day helps keep the fat away! Water naturally suppresses the appetite and helps your body metabolize stored fat.
The kidneys can’t function properly without enough water and when that happens the overload is dumped onto the liver. One of the liver’s functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney’s work it can’t operate at full throttle, and as a result more fat remains stored in the body and weight loss stops.
Drinking water is the best thing for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. The best way to beat water retention is to give your body what it needs-plenty of water. Only then will stored water be released.
If you have an excess problem with water retention, salt may be the culprit. Your body will tolerate sodium only in a certain concentration. The more salt you eat, the more water your system retains to dilute it. Dinking water takes way the excess sodium by forcing it through the kidneys.
Water also helps maintain proper muscle tone by giving muscles their natural ability to contract. Along with exercise, water helps prevent skin from sagging following weight loss. Water plumps up the skin and leaves it clear, healthy and resilient.
Water helps rid the body of waste. During weight loss, the body has a lot more waste and water helps flush it out. Water helps relieve constipation and encourages normal bowel function.
How much water is enough? Like we said eight 8-ounce glasses every day. But the overweight person needs more water that the thin one. The overweight person should drink one additional glass for every 25 pounds of excess weight. The amount you drink should also be increased if your exercise briskly or if the weather is hot and dry.
IN CLOSING
The Refresh Lifestyle weight loss program is a safe, painless and sensible way to lose and maintain your desired weight. By eating the proper foods and adding exercise into your life’s routine, you should feel good throughout the treatment –healthy and happy, fit and trim!
The Refresh Lifestyle weight loss program is a safe, painless and sensible way to lose and maintain your desired weight. By eating the proper foods and adding exercise into your life’s routine, you should feel good throughout the treatment –healthy and happy, fit and trim!
| ||||||||||||||||||||||||||||||||||||||||||||||||
3-DAY ONLY PROTEIN DIET
Day 1-3
Morning: ½ c. egg white and spinach omelet. 8 oz. of water.
Snack: Protein bar or Shake. 8 oz of water.
Lunch: 2 to 4 oz boneless, skinless chicken breast, baked or broiled. 8 oz water.
Snack: Protein bar or Shake. 8 oz water.
Remember, you MUST drink 60oz of water per day.
SAMPLE DIET MENUS
Breakfast
Example 1:
1 egg
1 slice multi-grain toast
1 4 oz glass of vegetable juice
2 cups of decaf coffee or tea with sweetener
1 8 oz glass of water
Example 2:
1 4 oz glass of tomato juice
1 cup cereal (Puffed Rice, Puffed Wheat, Kashi, Oatmeal)
½ cup skim milk or non-fat milk
2 cups of decaf coffee or tea with sweetener
1 8 oz glass of water
Example 3:
1 cup of melon chunks
1 cup of hot or cold whole grain
½ cup skim milk or non-fat milk
2 cups of decaf coffee or tea with sweetener
1 8 oz glass of water
Example 4:
½ grapefruit
1 egg
1 slice multi-grain toast
1 part Smart Balance Spread
1 tbsp sugar-free fruit preserves
2 cups of decaf coffee or tea with sweetener
1 8 oz glass of water
Example 5:
1 Protein Shake or Bar
1 Fruit (1 cut-up melon)
2 cups of decaf coffee or tea with sweetener
1 tbsp or packet non-dairy creamer
1 8 oz glass of water
LUNCH
Example 1:
1 scoop of tuna-water packed
1 tbsp low-calorie tofu mayonnaise
1 cup of lettuce
1 cup of strawberries unsweetened
4 wheat or multi grain breadsticks
1 8 oz glass of water
Example 2:
2 slices multi grain, low calorie bread
1 tbsp low-calorie tofu mayonnaise
3 slices of turkey
1 leaf of lettuce
2 slices of tomato
1 Crystal Light Tea
1 8 oz glass of water
Example 3:
1 2 to 4 oz serving of beef
1 cup green vegetables
1 cup mixed green salad with 2 tbsp non-fat, low calorie dressing
1 Crystal Light Tea
1 8 oz glass of water
Example 4:
1 boneless, skinless chicken breast, baked, broiled or BBQ’d (no sauce)
1 cup green vegetables
1 cup mixed green salad with 2 tbsp non-fat, low calorie dressing
4 wheat or multi grain breadsticks
1 cup decaf coffee, tea or Crystal Light
1 8 oz glass of water
Example 5:
1 piece of White fish, baked, broiled or poached
1 cup green vegetables
1 cup mixed green salad with 2 tbsp non-fat, low calorie dressing
4 wheat or multi grain breadsticks
1 cup decaf coffee, tea or Crystal Light
1 8 oz glass of water
Example 6:
1 bowl of vegetable soup
1 cup mixed green salad with 2 tbsp non-fat, low calorie dressing
4 wheat or multi grain breadsticks
1 cup decaf coffee, tea or Crystal Light
1 8 oz glass of water
Example 7:
1 Protein Shake or Bar
1 Fruit (Apple)
1 8 oz glass of water
Dinner
Example 1:
1 4 oz serving of beef
1 cup of green vegetables
1 cup mixed green salad with 2 tbsp non-fat low calorie dressing
1 slice low calorie, multi grain bread OR 2 multi grain breadsticks
1 cup decaf coffee, tea or Crystal Light
1 8 oz glass of water
Example 2:
1 piece of White fish, baked, broiled or poached
1 cup mixed vegetables
1 cup mixed green salad with 2 tbsp non-fat, low calorie dressing
½ cup brown rice OR 2 wheat or multi grain breadsticks
1 cup decaf coffee, tea or Crystal Light
1 8 oz glass of water
Example 3:
Seafood salad with non-fat low calorie dressing
2 Wheat or multi grain breadsticks
1 cup decaf coffee, tea or Crystal Light
1 8oz glass of water
Example 4:
1 Chicken breast, broiled, baked or BBQ’d (no sauce)
1 cup mixed vegetables
1 Fruit (1 cup strawberries)
1 Crystal Light Tea
Snacks 2x a day
1 cup melon
1 apple, pear, peach, plum, orange, grapefruit
1 cup non-fat yogurt
1 small piece of angel food cake (once a day)
1 protein bar (once a day)
1 vegetable tray with 2 tbsp low calorie non-fat dressing
low calorie, sugar-free Jell-O
low calorie, sugar free pudding (25 calories per serving)
1 cup non-fat cottage cheese with fruit
4 breadsticks
FREE FOOD
Lettuce
Vegetable Tray
Cabbage Soup
Vegetable Soup
Rice Vinegar
Tomatoes
Lemon Slices
Decaf Coffee or Tea
Crystal Light
Remember to drink 60 oz of water a day and also remember Mint tea helps to rid your body of fluid.
Try to eat red meat only 2 times a week- it takes 3 days to digest.
Metabolism Boosters
Follow these tips to naturally boost your metabolism
1. Eat Breakfast
Breakfast is truly the most important meal of the day, especially for you weight loss seekers. Research shows that those who eat breakfast lose more weight than those who skip breakfast.
2. Smaller Meals
Eat smaller meals throughout the day. Eating five or six smaller meals rather than three large meals helps to keep your metabolism up! It also helps to fill you up over the course of the day, making a binge session less likely.
3. Don’t Starve
Don’t Starve yourself. Fasting, cutting calories and skipping meals will all help put weight ON not OFF. You body needs a certain number of calories to function. If you don’t meet this need, your body will switch into survival mode, slow down the metabolism and promote the storage of energy (calories) in the form of fat to protect itself from starvation.
4. Exercise
Both cardiovascular exercise and weight training help to improve metabolic rate and keep weight off. Cardiovascular exercise, such as running, biking, swimming and aerobics, allows your body to burn a lot of calories at one time. Weight training will increase muscle mass, which burns more calories than body fat. Weight training also puts the metabolism into overdrive up to two hours after the workout.
5. Green Tea Drink Green Tea. Research by the University of Geneva shows that green tea appears to increase metabolic rate and speed up fat oxidation. Compounds in green tea, catechin polyphonies, appear to speed up the rate at which calories are burned and therefore increase overall energy expenditure leading to weight loss.
6. Drink Water
Not drinking enough water can slow down your metabolism. Be sure to drink at least six to eight glasses of water per day. Add a lemon slice to water for a tangy fresh taste.
7. Balanced Meals
Eat hormonally balanced meals. Eating in hormonal balanced includes: Energy-dense carbohydrate, such as whole grains, beans, vegetables and fruits that contain fiber to help regulate your metabolism by having less impact on insulin levels; High quality protein, such as fish, poultry , lean meats, soy, tofu, and low-fat dairy products to help build metabolism-boosting muscle mass.
8. Walking
Wear a pedometer and see that you take 1,000 steps every day.
9. Office Routine
If you have a sit-down job, get up every hour and walk around for five minutes or so. Walk up and down the stairs instead of taking the elevator. If you are in a high-rise building and you’re on the top floor get off the elevator three stories below your office and walk up.
10. Sleep
Studies have shown that lack of sleep affects the way we metabolize carbohydrates. The consequence is glucose intolerance, which seems to lead to increased hunger and decreased metabolism. Sleep loss might also tempt us to omit our daily workout because of tiredness .
11. Daily Exercise:
a.) Squats three times a day (number x 2 is how much you want to loose)
b.) Stretch three times a day, with leg lifts
c.) Stomach crunch 1 x day (number you want to loose)
d.) Keep stomach muscles or abdominal muscles contracted at all times
e.) After first month add (10 lb. weights to exercise plan, 2 x day) and add upper body weight lift
