HealthDude Weight Management Guidance:
- Meet once a month in person with a nutritionist
- Meet every week in a live video conference
- With ongoing coaching as needed and personalized service
For more information on HD’s weight loss methods please contact The HealthDude.
Or you can view HealthDude weight loss information: Explore!
HealthDude Weight Loss Challenge – Take Shape For Life!
- 10/27/13 – Mt Baldy Activity Hike
- 01/11/14 – HealthDude Annual Weight Loss Challenge
Have you noticed the recent buzz around why its important to eat “Healthy” however nobody seems to have the know-how? HealthDude understands that it takes a long term commitment and creating new habits, but furthermore its a whole new relationship with food and your family.
For years I have searched for the perfect programs and learned that perfection can only found inside of “YOU”. You are the one who designs what works good for you. HealthDude has the experience and knowledge of what actually “WORKS” and has created a comprehensive program and dedicated obesity care clinic where both children and adults learn about health, good cooking, physical activity tips and much more. All while under the supervision of a medical staff. This page is dedicated to Healthdude’s hero, Dr. Alberto Geddisman. Join us in the expansion of HeathDude Clinics throughout every community to provide affordable nutrition programs to everyone.
Keeping A Journal – The Key to Success!
Every individual that has achieved greatness not only saw their vision but wrote it out to manifest their objective. This is something that you should also consider if you are serious about your goals. Take a few moments right now and write a paragraph of what your health goal is. Be very specific and try to take into consideration how you are going to look and how you are going to feel once you reach this goal.
Goal: _________________________ Date: ____________
A journal should be used to write out your plan of action and document the progress. You would be amazed of how much you will learn about yourself. The journal should be composed of your exercise routine, the type of food that you ate throughout the day, how you are feeling throughout the day, and should be reviewed by your nutritionist once a week. This will help fine-tune your health program. A Food journal should be completed as diligently as possible in order to optimize the outcome of your 6-week program. As noted in the nutrition section of this booklet, when balancing meals calories should be coming from 30% protein, 40% carbohydrates, and 30% from fats. There is a calorie and nutrient ratio calculator in the next section if you want to check ratios for a meal. Example is included as the first entry. For individuals wanting to lose weight, your nutritionist will determine how many calories a day you need and should track your calorie intake to achieve the best results. If you do not know how to read food labels to track nutrients and their calories please look up the section “how to ready food labels”
Questions to ask yourself
Before starting program ask yourself:
- Are you overweight?
- Do you exercise and still have excess body fat?
- Do you have a family history of heart disease or diabetes?
- Are you constantly hungry?
- Are you mentally tired 2-3 hours after a meal?
- Are you seemingly aging faster than you should be?
- Do you suffer from mood swings caused by low blood sugar?
If you answered yes to two or more of the questions above, you need to keep a journal in order to maximize your success rate.
During the Program:
- Are you constantly hungry one hour after you ate?
- Are you mentally tired 2-3 hours after a meal?
If you still answering yes to one of the above questions, you need to re-balance your meals to satisfy your body’s needs. Usually adjust by adding a little more healthy fats into your meals reduces hunger cravings and meal sluggishness. If you still are struggling notify your nutritionist to go over your meal plan. Please use the ratio calculator on the next page to calculate calories and ratios of nutrients. Also, there is a separate food journal for a very simple tracking of what you ate and how many calories the meal consisted of. Please note how you felt after each meal.
>> The first entry in the calculator has been added for you as an example.
- Notice that calories can be counted by looking at each product and pulling all the grams and calories per serving.
- Add up all the grams of carbohydrates from each food to get a total.
- Do the same for the protein and the fat. Next, multiply each nutrient by the correct calorie value. For example, calories from carbohydrates are measured 4 calories/per gram.
- This can be further broken down by seeing if the calories are coming from protein, carbohydrates, or fats. Good Luck!
HealthDude Tip: How to Read A Food Label
The key to the food label:
A. Serving Size: Serving size information is based on the amount of this particular food people typically eat. Serving sizes are listed in standard household measurements, such as cups, ounces, or pieces. Similar foods usually have similar serving sizes. This allows for easy comparison of the nutritional value of comparable food products, even those marketed under different brand names. Do a reality check to see how the listed serving size compares with how much of this food you usually eat. If you typically consume double the listed serving size, then that doubles the calories and nutrients you get from that food. A figure indicating the servings per container also is included so that you can calculate the calories and nutrients in the entire package.
B. Calories: The calories listed show the amount of energy in one serving of this food. Eating too many calories leads to weight gain. So in order to achieve or maintain a healthy weight, be mindful of calorie options when comparing like products. The label also shows how many calories in the food come from fat. In this example, 50 of the 150 calories come from fat.
C. Nutrients: Food companies must list, at a minimum, the amounts of fats, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, protein, vitamin A and C, calcium and iron that are contained in one serving of the product. Too much or too little of these nutrients has the greatest impact on your health.
- Limit these nutrients: Total fat, saturated fat, trans fat, cholesterol, and sodium
- Get more of these nutrients: Dietary fiber, vitamin A, Vitamin C, calcium, and iron
D. The Percent Daily Value: The Percent Daily Value (%DV) indicates how much of a specific nutrient one serving of food contains compared with recommendations for the whole day. This percent is based on a 2,000-calorie diet. Using the example of total fat, this label shows that 6 grams of fat is 9 percent of all the fat that an average person should consume in a day. You may consume more or less than 2,000 calories a day, but you can still use the %DV as a general frame of reference. E. Footnote: The footnote at the bottom of the label is a reminder that the Percent Daily Value is based on a 2,000-calorie diet. The footnote contains a statement saying that nutrient values vary by a person’s particular calorie needs. If space allows, the footnote will also include a list of selected nutrient values for 2,000- and 2,500-calorie diets. Keep in mind that many people, including women and older adults, may need less than 2,000 calories, while others may need 2,500 calories or more. So think of 2,000 calories a day as a reference.