You Only Better Weight Loss Program-EMAIL version

updated on 1/6/2011

Get it all in just one book! 

" YOU ONLY BETTER  " is a book with over 100 pages  and consists of over 30,000 words. 

This book has all the weight loss  information you will ever need in order to lose weight and maintain your weight loss.

You will never need any "outside help" such as weight loss group meetings, etc...  

You will be able to lose fat and keep it off forever if you follow some simple instructions.

I promise you that if you follow  the advice laid out in the book that you will never have to:

eliminate food groups

buy expensive, hard to find, or mail order foods

eat bland, tasteless "health-fanatic"  foods

eat wierd quantities of the same foods

take pills, drugs, or injections

attend meetings,  join groups, or pay per-meeting fees only to gain the weight back plus more when you can no longer attend the meetings

 ALSO...You will get free support by email whenever you have a question about the information in the book. Simply send your questions to  safeweightmanagement@yahoo.com

 

EMAIL version -sent by email - $5.00- [ you will need enough paper and ink to print approx. 105 pages of the  download]

sent within 24 hours  [ usually sent within 4 hours from the time you place your order]

 if for some strange reason you do not recieve the book by email within 24 hours, simply notify us at safeweightmanagement@yahoo.com 

Information about the book  :

Are you sick of losing weight only to re-gain it later? If your answer is yes, then the "You Only Better" Weight Management Program, a 100 page book written by Missi Johnson, an  Independent Certified Weight Loss Counselor, is the last book you will ever need.
This book includes Missi's before and after photos,  along with her personal story about her struggles with weight.
Her message is that you can lose weight the sensible way.
You don't have to count carbohydrates, points, eliminate food groups, eat wierd quantities of the same foods, or starve yourself!
Missi is an everyday person, who has never had access to special mail-delivered foods or personal trainers, & she is not a fanatic who is trying to get you to buy into the "hype' of another fly-by-night fad diet.
This is a simple weight loss and weight loss maintenance program designed for men and women who are fed up with frittering away their time & money on classes, mail-order foods & weight loss drugs.


In this book you will find: guidelines for better eating habits,  information on how to determine your nutritional needs, comprehensive "exchange lists" to help you eat a balanced diet, tips on how to eat healthy when you live with others who don't want to, information on how to determine your protein and carbohydrate needs, information on how to determine if your diet of choice is healthful, information on how to develop a healthier attitute, links and references to other weight loss and nutrition sites, books, &  sources, and 45 easy recipes that involve economical and nutritious foods that can be purchased anywhere.
Missi is an Independent Certified Weight Loss Counselor, not a health care professional.
Her goal is to simply share information with you and provide references that will help you on your weight loss journey.
Before embarking on a weight loss program, you  should always discuss the program with your doctor.

excerpts from the book  :

"1. Check your mind set daily. Weight loss is not about looks- so leave the “look-ist” attitude behind.

Weight loss is a pleasant by-product of eating a balanced diet, and taking good care of yourself. This is not a race. This is not a competition.

You are not doing this to please others, you are doing this to please yourself.

This is a self-improvement program geared towards longevity and improved quality of life."

 

 

sample RECIPE from the book:

Steak on a Stick

[serves 4 - makes 8 pcs. / 2 sticks per person]

You will need: 1 pound trimmed eye of round steak, that has been cut into 8 thin slices [800 calories] , ½ cup cider vinegar [16 cal], ¼ cup soy sauce [40 cal], ¼ cup honey [260 cal], 2 tablespoons brown sugar [30 cal], 1 tbsp. finely chopped FRESH ginger, 2 cloves finely chopped FRESH garlic, ½ cup pineapple juice [65 cal] 1 tbsp. oil [120 cal] & cooking spray & ½ tsp. red pepper flakes

Directions: soak 8 bamboo skewers in water for atleast 30 minutes. Mix vinegar, pepper flakes, soy sauce, honey, brown sugar, ginger, garlic and pineapple juice. Cut each of the 8 steaks in half . Thread 2 halves of steak onto each stick. Place them in a baking dish. Pour marinade over steaks and refrigerate for 30 minutes. Preheat oven to 400 F. Spray a baking dish with cooking spray. Strain marinade into a sauce pan. Place marinated steaks into oven and bake until done turning once. Bring strained marinade to a boil and reduce heat, stirring frequently until the sauce thickens. Use a tablespoon and divide sauce evenly into 4 different sauce cups. Place 2 skewers onto each plate.

Calorie count:

4 oz. eye of round steak [2 skewers] = 200 calories

Sauce 531 calories divided by 4 servings = 133 calories per person

total: 333 calories for 2 skewers of steak and 1 serving of sauce

suggestion: Serve with baked potato or rice and a side salad

[[ If using trimmed flank steak add 50 calories ]]

 

 

 

Excerpt from the book:

"Weebles & Statues

While people who try to be like a statue may not be guilty of overindulgence which causes health problems related to chronic obesity, some of them unfortunately have "broken down and/or eroded" health as a result of lack of nourishment.

This may not be visible to the naked eye for many years, but eventually, if they live long enough to suffer the consequences, the damage will become evident, just as it is evident in the health problems of the chronically obese person.

The moral: in order to stand the test of time and to remain intact, and all in one piece for as long as possible, it's important to be built from more flexible materials which means people should seek BALANCE, by thinking positively, and working to improve nutrition and exercise habits.

Now I'm going to paraphrase from Dr. Andrew Weil's CD collection titled: "Guide To

Optimum Health-Strategies for Eating Well, Staying Fit, and Living In Balance-Taking Care Of Yourself."

The point I am wanting to make, is,  that in order to achieve good nutritional status and be successful at weight management - you have develop the bounce-back quality of a "Weeble."

Remember the song about the children's toy called "The Weeble?"

It went a little something like this: "Weebles wobble -but they don't fall down!"

Now, think of an "earthquake simulator" AKA a "shake table".

Which is more likely to suffer damage during an "earthquake" on a "shake table"- the Weeble, or the statue?

I think after a moment of thought, you will agree that the Weeble has a better chance of suffering the least damage.

The reason I make this point is because the earthquakes of life will certainly come along, and your inner balance from time to time will be threatened. "

 

SAMPLE PAGE from the book:

Exchange List [1]

STARCHES [ 1 ]

Approx. 80 calories each, 15 g. carbohydrate, 3 g. protein, 0-1 g. fat

BREAD

1 light whole wheat hamburger bun [top and bottom]

1 light whole wheat hot dog bun [both sides]

1 light whole wheat sandwich bread

½ bagel or English muffin

1 slice white, whole wheat, rye, or pumpernickel sandwich bread

1 small 1 oz. dinner roll

4 bread sticks [4 inches long by ½ inch across, crisp]

½ regular hamburger/hotdog bun

1 6 inch pita bread

1 6 inch tortilla

CEREAL

Milk not included

½ cup bran cereal

½ cup grits [cooked]

¼ cup grape nuts, muesli, low fat granola

½ cup hot cereal, oatmeal, cream of wheat [cooked]

¾ cup ready to eat cereals unsweetened

1 ½ cups unfrosted puffed cereal

1 biscuit shredded wheat

Unfrosted

½ cup shredded wheat spoon size unfrosted

½ cup sugar frosted cereal

 

 

 

 

 

 

 

 

 

 

 

STARCHES

Approx. 80 calories each

½ cup barley, bulgur [cooked]

1/3 cup couscous

1/3 cup cooked whole wheat pasta

1/3 cup cooked white pasta

1/3 cup brown rice

1/3 cup white rice

3 tbsp. wheat germ

PEAS, BEANS, LENTILS

1/3 cup baked beans

½ cup cooked dried beans/peas

½ cup lentils

2/3 cup lima beans

STARCHY VEGETABLES

Without butter/cheese/sugar, or sauces

½ cup corn

1 -5 oz. corn on the cob

1 cup mixed veggies with corn

½ cup parsnips

½ cup peas

½ cup plantain

1 small 3 ounce potato

½ cup mashed potato

[w/o milk or butter]

1 cup pumpkin

1 cup winter squash, acorn, butternut, buttercup, hubbard,

1 ½ cups spaghetti squash

½ cup yam/ sweet potato

 

STARCHES/SOUPS

Approx. 80 calories each

½ cup bean

1 cup broth based

1 cup cream based [low fat or skim milk]

CRACKERS & SNACKS

8 animal crackers

3 - 2 ½ inch graham cracker squares

4 melba toast

¾ oz. matzo

24 oyster crackers

3 cups low fat microwave popcorn with no added fat

¾ oz. pretzel sticks

2 - 4 inch rice cakes or popcorn cakes

5 rice or popcorn mini cakes

4 ry-krisp

6 - 2 inch saltines

15-20 snack chips: tortilla, potato [fat free/baked]

Sweets, Desserts, & OTHER carbohydrates [ 2 ]

80 - 100 calories each

These options should be limited for the most part.

The best choices from this list are:

Chocolate, preferably dark chocolate [ 45-65 % cacao or darker]

Pudding

Fruit Juice Bars

Frozen yogurt

Fat free ice cream

Agave Syrup

Honey

 

 

 

 

 

 

 

Sweets, Desserts, & OTHER carbohydrates CONT…

Approx. 80 calories each

Containing higher levels of sugar and/or fat - limit to 1 per day or less

¾ cup croutons

16-25 French fries [½ of a small order]

½ cup frozen yogurt

1/3 cup fat free frozen yogurt

½ cup sugar sweetened gelatin

3 ginger snaps

½ cup fat free/no sugar added ice cream

1 small [1 oz.] muffin [cupcake size]

1 4 oz. pancake fried in cooking spray

½ cup sugar free pudding

¼ cup sugar sweetened pudding

3/8 inch slice quick bread: banana / pumpkin/ zucchini

[1 oz]

¼ cup sherbet/sorbet

1/3 cup bread stuffing

2 - 6 inch taco shells

5 vanilla wafers

Page 17

1 - 4 inch waffle toasted or fried with cooking spray

2 inch square un frosted cake

 

 

 

 

 

 

 

 

Page 30

 

 Table Of Contents

Chapter 1

Introduction……………………………….......................................pages 2-5

Chapter 2

Explanation of the program - how it works...........….......................pages 6-7

Chapter 3

Program guidelines & suggestions,

& a list of helpful items ……………..............................................pages 8-15

Chapter 4

Miscellaneous information, explanation of organic foods,

tips for meal planning on a tight budget, etc.. ……………..........pages 16-20

Chapter 5

Calculating your individual nutritional needs .…..................…..pages 21-25

Chapter 6

Caloric range [ 27-28] exchange lists [29-36 ]

recommendations for daily servings [37-38 ] & caloric allowance charts [39-42]……………………………..................................……….pages 26-42

Chapter 7

How to eat healthy when no one else who lives with you wants to……pages 43-46

Chapter 8

Proteins and Complimentary Proteins……………………………….........

.................................Pages 47-49

Standardizing Recipes………………………......................................Page 50

Carbohydrates………………………………................................Pages 51-54

Chapter 9

Juicer recipes..................................................................................pages 55-56

Meals Suggestions & Recipes - 525 calories or less .....…..........pages 57-71

Salads[57] entrees & sides [58-68] beverages[69] desserts [70-71]

Chapter 10

As If By Magic [72-73]

One Way Or Another [74-77]

My Role As A Certified Nutrition & Wellness Counselor [78]

The Less You Weigh, The Longer You Live [79-80]

 Is Your Diet Of Choice Healthful?[81-82]

The Scale Lies [83]

Smart Carb Diets [84-86]

Too Much Protein Can Make Ya Fat [87-88]

How To Get Your 5 A Day Outta the way [88]

Strange Causes For Weight Gain [89]

Your Metabolism Is A Feisty Secretary [90-91]

Alcoholic Beverages [91-92]

Stinking Thinking[93-94]

 Diet Is A Dirty Word [94-95]

Sit Ups Are Useless [95-96]

Using A Chronometer As A Weight Loss Tool [96]

Weebles And Statues[97-99]

The Worst Thing You Can Tell A Child Who Has A Weight Problem [97]

……………………………….............................................pages 72-99

 

Weight Loss Recipe Index

beverages:

1]chocolate malt - 69

2]egg nog - 69

3]vanilla malt - 69

4]apple- orange juice - 55

5]pear & orange juice with yogurt - 55

6]tomato/carrot/celery juice - 56

desserts:

7]bread pudding - 70

8]chocolate sundae - 71

9]pumpkin pie - 70

entrees and sides :

10]BBQ dinner : bbq, baked beans, cole slaw, & chips - 58

11]beans, potatoes & cornbread - 67

12]beef pot roast with potatoes & carrots -62

13]beef tacos - 64

14]beef - korean steak on a stick - 68

15]chicken dumplings and dumpling sauce [asian] - 66

16]chicken on a stick [yakitori]- 66

17]chicken tacos - 68

18]cabbage stuffed - 63

19]cashew chicken-61

20]chicken parmigiana & penne - 63

21]chicken picatta - 62

22]chicken pot pie -61

23]chili spaghetti - 60

24]cold pasta salad with chicken breast - 58

25]cole slaw - 58

26]corn -carmelized corn with fresh mint - 68

27]green beans & potatoes - 59

28]meat lasagna - 61

29]mashed potatoes - 60

30]pasta fagioli - 59

31]pasta & peas - 60

32]pineapple glazed ham - 58

33]pizza - 64 & 65

34]potato salad - 50

35]shrimp scampi -63

36]sloppy joes -64

37]spaghetti - 61

38]spaghetti -63

39]tamale verde - 64

40]thai peanut noodles [sweet] -61

41]thai peanut noodles [salty] -61

42]vegetable lasagna -62

side salads:

43]asian side salads - 57

44]chef salad - 57

45]garden side salad - 57


 

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