Blog en Español http://ernestobalance.blogspot.com/
Customized Three Month Course
The Goal of the Course
The Objective of the customized course is to design a balanced nutritional Plan according to your goals and give you basic knowledge of nutrition that will help you Make the Best possible choice when selecting, ordering or preparing your food and beverages.
Benefits of the course
Short term Benefits
This plan will improve your body and skin, increase your metabolism and energy levels, strengthen your immune system, reduce your cholesterol, stabilize blood sugar levels; it will also reduce your body fat percentage.
All these positive changes, along with improving your health, will elevate your self-esteem.
Long term Benefits:
It can help you avoid cardiovascular disease, osteoporosis, anemia, obesity, diabetes and certain types of cancer that would seriously affect your health and quality of life.
These goals are achieved by eating a balanced diet. You will learn basic knowledge about food such as the fact that carbs are beneficial to your health as long as you know how to choose the right ones and how much to eat at a time, for instance you can eat bread and potatoes or pasta on a regular basis as long as you prepare or ordered them in a healthy way. You will also learn that most of your favorite foods can be prepared in a healthier way with just a few adjustments to the ingredients and preparation of the specific food or dish.
This knowledge will create in you a new consciousness towards what you eat which will help you enjoy more fresh foods, that are full of nutrients and flavors, instead of processed food which usually has an excess of salt, sugar, saturated fat or even worse, hydrogenated fat (which is trans fat).
This customized course along with improving your health and body, will also give you the knowledge to improve the health of your family.
Important information before your first session:
In order to determine the calories you should consume daily to achieve your ideal weight and be healthy, I will calculate the calories your body burns per day.
To determine this I will ask that you fill out the “Daily Caloric Needs” form. To help me analize your current eating habits, fill out the “Daily Meals” form. To obtain these forms, just click on the forms highlighted in red, and once you do this it will open the forms in a “box.net” page, click download so you can fill them out on your computer and after that just e-mail me the completed forms to: ernestobalance@yahoo.com
If you just want to print the forms, look in the “box.net” page and you will find the printer icon on the bottom right side of the page. Fill them out and you can fax them to me at:
(805) 418-7024 .
This information is important to help me create a personalized plan that fits your needs and helps you achieve your goals.
If you are taking the course on-line via skype, fill out the
“Current Physical Condition and Goals” form along with the accepted disclaimer form and e-mail or fax it to me.
Once you’ve learned more about the food you eat, its’ properties and how it works in your body, you will be able to easily identify which meals and eating habits were unhealthy for you.
How to fill out your “Daily Meals” form
Time:
Specify the time of day that you consume your meals, snacks or drinks.
Food Description:
Describe everything that you eat or drink specifying if it’s processed food, if it comes from a can or cooked from fresh ingredients or if it’s ordered at a restaurant. The more detailed your description, the easier it will be to get an accurate analysis to customize your plan.
Food Preparation:
Detailed description of how you prepare your meals at home or how you order them when eating out.
Portions & Ingredients:
Specify portions of each ingredient used on your dishes. You can do this by measuring grams or you can indicate cups or spoonfuls. If this is too complex you can also specify by items, such as 1 chicken breast, or an apple, etc.
The ingredients that you use should also be specified, so for example, if you drink coffee indicate if you use sugar or cream or any other ingredient.
Congratulations
First of all, let me congratulate you for taking interest on improving your health, and your physique. Possibly it’s not the first time you’ve tried to change your eating habits, but I do hope that it is the last time you try, because this time you will succeed!!
THE GOAL OF THIS PLAN IS TO NOURISH EVERY SINGLE CELL IN YOUR BODY THROUGH A BALANCED NUTRITION. THIS WILL CONSEQUENTLY IMPROVE YOUR HEALTH AND YOUR PHYSIQUE.
To achieve this goal, one of the first things you must understand is that you ARE NOT STARING A “DIET TO LOSE WEIGHT” because this is precisely what diets do, they provoke weight loss by limiting your fat or carb intake or your overall intake, therefore depriving your body of certain important nutrients. Certain diets suggest you drink your meals and most diets like this literally starve you until you lose weight.
Doing this to your body is like setting a time bomb, because your body requires the nutrients and calories of the foods that you are being deprived of and sooner or later your body will need these foods in such a way that you will end up binging on them and this normally becomes a pattern for many dieters which leads to the “yo-yo” cycle where you lose a certain amount of weight and a few months later you gain that weight back and then some.
One really big problem with this is that when you lose the weight it usually isn’t just excess fat but you also lose muscle and in the process of gaining that weight back, it is a fact that you will regain the fat weight but the muscle (which gives tone to our body) will not come back unless you work at it.
This balanced eating plan is not focused on the exterior changes as a primary goal, but instead, it focuses on giving the body the nutrients it needs to perform at optimum level and the consequences of this will be great nutrition, health and of course an improvement of how you look and feel.
So don’t expect to lose the weight as quickly as you would with a restrictive diet. Quick changes on your physique are very motivating but remember that they are also usually very costly to your health. It is much better to lose the weight because you are becoming healthier even if it is at a slower pace. This will also help in breaking the “yo-yo” cycle and this way your weight loss will last.
The key is learning new healthy behaviors that you can adopt for a lifetime not just during your next “get healthy” phase.
Once your body receives the nutrients it requires your body will feel satisfied and your cravings for high calorie foods, will be a mental habit, not a physical need, and your results will just depend on your will power.
When we give our body what it needs nutritionally speaking, the only thing you need to control is what you put in your mouth, literally, because your taste buds are in your tongue and one of their main functions is to send signals to the brain that incentives you to eat more of whatever your taste buds recognize as being “delicious”, this will vary for everybody depending on what you were taught to eat, your families eating habits and what part of the world you were born in.
It has been proven that our taste buds can readapt, which means that through you choice of food, you can reprogram your taste buds and get yourself into the habit of eating nutritiously rich food which is low in fat and salt and which has the lowest possible amount of refined sugar.
This readapting generally takes place after 4 to 12 weeks of changing your eating habits; it will be important for you to use your will power during this period and most importantly through the power of knowledge you will develop a nutritional conscience by knowing the properties and effects that food have in your system.
Current Physical Condition and Goals Form inclede:
Personal Goal:
In order to define your personal goal it will be important to have the following information:
Your current weight, measurements and body fat percentage.
It’s advisable that you ask your doctor to give you a full physical check–up which should include liver, kidneys, blood pressure, glucose levels and any other applicable test appropriate to your personal needs and situation. This will not only be a record of your current health but it will help to determine your health goals.
The changes to your eating habits will bring about internal & external changes; the external changes occurring in your body will also be very important because it is a reflection of the internal changes that are happening due to your healthy eating.
Be realistic with your goals; if you have been neglectful with your eating habits for a long time, don’t expect to reach your ideal in 30 days, but be certain that every time you nourish your body and provide it with the nutrients it requires, you will become more conscious of the food you eat which will improve your health and your physique.
There are many factors out of our control that can affect your health, unfortunately millions of people have health problems cause by the food they eat with time these problems can become serious illnesses or disease.
Picture
Bring a current picture that should be taken a few days before your first session.
This picture should be taken in a bathing suit or workout clothes that allow your shape to be seen. Bring two 6”h x 4” printed copies to your first session. At the end of the three-month course you will take another picture with the same type of clothing to compare the before and after pictures and see the changes.
If you’re taking the course online via skype, fill out the “Current Physical Condition and Goals” form.
Weight
If it’s possible weigh yourself on the same scale.
The recommendations of the US Department of Health and Human Services are:
....Estatura ..............................Peso.......
........................19 a 34 years.......Age 35 or more
Mts – Feet.........Kg - Lb................Kg - Lb
1.52 - 5’0” ....43-57-97-128 ........48-62-108-138
1.55 - 5’1” ....45-59-101-132 ......50-64-111-143
1.57 - 5’2” ....47-61-104-137 ......52-66-115-148
1.60 - 5’3” ....48-63-107-141 ......53-68-119-152
1.62 - 5’4” ....50-65-111-146 ......55-70-122-157
1.65 - 5’5” ....51-67-114-150 ......56-73-126-162
1.68 - 5’6” ....53-69-118-155 ......58-75-130-167
1.70 - 5’7” ....54-72-121-160 ......60-77-134-172
1.73 - 5’8” ....56-73-125-164 ......62-80-138-178
1.75 - 5’9” ....58-76-129-169 ......64-82-142-183
1.78 - 5’10” ..59-78-132-174 ......65-84-146-188
1.80 - 5’11” ..61-80-136-179 ......68-87-151-194
1.83 - 6’0” ....63-82-140-184 ......69-89-155-199
1.85 - 6’1” ....65-85-144-189 ......71-92-159-205
1.88 - 6’.2” ...66-87-148-195 ......73-94-164-210
1.90 - 6’3” ....68-90-152-200 ......75-97-168-216
TRANSLATION IN PROGRESS
From: ernestobalance.blogspot.com
Monday, May 24, 2010
THE COURSE SESSIONS
The customized course
is divided into 6 sessions
First session is 2 hours, remaining sessions 1 hour.
SESSION 1 (Day 1)
1. Fill out the “Current Physical Condition
and Goals” form (remember to bring
your 2 pictures).
2. Discuss your current eating habits.
3. Importance of Positive thinking.
4. Develop a nutritional consciousness.
5. Basic knowledge on healthy eating.
6. Determine the approximate calories
you will be consuming per day.
7. Create your personal nutrition plan.
8. Recommendations regarding beverages,
supplements and super foods.
9. The importance of having one day
a week to eat and drink whatever
you like “FREE DAY”.
SESSION 2 (Day 15)
1. Description of your experience so far
with your nutrition plan.
2. Recommendations and adjustments
to the plan.
3. Nutritional properties of food.
4. Learn how to understand and use
information on nutrition labels.
5. Food selection and purchase.
SESSION 3 (Day 30)
1. Evaluation of changes to your weight,
measurements and fat percentage.
2. Description of your experience so far
with your nutrition plan.
3. Adjustments and recommendations.
4. Creating your own balanced meals.
5. Recommendations for eating out.
SESSION 4 (Day 50)
1. Description of your experience so far
with your nutrition plan.
2. Recommendations and adjustments
to the plan.
3. Macronutrients.
4. Reviewing food that is rich in fat,
types of fatty acids, dangers and benefits.
SESSION 5 (Day 70)
1. Description of your experience so far
with your nutrition plan.
2. Recommendations and adjustments to the plan.
3. Basic knowledge of proteins.
4. Simple and complex carbohydrates.
SESSION 6 (Days 90)
1. Final evaluation of your progress and transformation.
2. Comparison of before and after pictures,
fat percentage, weight & measurements.
3. Evaluation of changes to your health.
4. Identify your new short and long-term goals.
5. Recommendations and suggestions to achieve these goals.
The course includes support online via e-mail.
Your questions will be answered before 24 hours.
WHEN FINISHING THE COURSE
Not only will you have transformed your body
and improved your health,
but you will also have basic knowledge of food,
and will have gained a nutritional consciousness
that will help you find balance in your eating habits.
You’ll be able to 'Make the Best Possible Choice
when deciding what to eat',
which will benefit your health and consequently
the health of your family.
is divided into 6 sessions
First session is 2 hours, remaining sessions 1 hour.
SESSION 1 (Day 1)
1. Fill out the “Current Physical Condition
and Goals” form (remember to bring
your 2 pictures).
2. Discuss your current eating habits.
3. Importance of Positive thinking.
4. Develop a nutritional consciousness.
5. Basic knowledge on healthy eating.
6. Determine the approximate calories
you will be consuming per day.
7. Create your personal nutrition plan.
8. Recommendations regarding beverages,
supplements and super foods.
9. The importance of having one day
a week to eat and drink whatever
you like “FREE DAY”.
SESSION 2 (Day 15)
1. Description of your experience so far
with your nutrition plan.
2. Recommendations and adjustments
to the plan.
3. Nutritional properties of food.
4. Learn how to understand and use
information on nutrition labels.
5. Food selection and purchase.
SESSION 3 (Day 30)
1. Evaluation of changes to your weight,
measurements and fat percentage.
2. Description of your experience so far
with your nutrition plan.
3. Adjustments and recommendations.
4. Creating your own balanced meals.
5. Recommendations for eating out.
SESSION 4 (Day 50)
1. Description of your experience so far
with your nutrition plan.
2. Recommendations and adjustments
to the plan.
3. Macronutrients.
4. Reviewing food that is rich in fat,
types of fatty acids, dangers and benefits.
SESSION 5 (Day 70)
1. Description of your experience so far
with your nutrition plan.
2. Recommendations and adjustments to the plan.
3. Basic knowledge of proteins.
4. Simple and complex carbohydrates.
SESSION 6 (Days 90)
1. Final evaluation of your progress and transformation.
2. Comparison of before and after pictures,
fat percentage, weight & measurements.
3. Evaluation of changes to your health.
4. Identify your new short and long-term goals.
5. Recommendations and suggestions to achieve these goals.
The course includes support online via e-mail.
Your questions will be answered before 24 hours.
WHEN FINISHING THE COURSE
Not only will you have transformed your body
and improved your health,
but you will also have basic knowledge of food,
and will have gained a nutritional consciousness
that will help you find balance in your eating habits.
You’ll be able to 'Make the Best Possible Choice
when deciding what to eat',
which will benefit your health and consequently
the health of your family.
Cost of Three Month Course
Package # 1 Course in person
This course can be given at the clients home at no additional charge if the residence is located at one of the following cities: Thousand Oaks, Newbury Park, Westlake, Simi Valley, Agoura Hills or Moorpark. At home sessions give the client the opportunity to have one more adult and two teenagers or kids taking the course all for the same price.
This package offers the client the option of taking the course at my home office in Thousand Oaks and to bring one more person to take the course at the same time at no additional cost.
The cost for the course in person is $50.00 per hr. The customized course is divided into 6 sessions, First session is 2 hours, remaining sessions 1 hour.
The total cost is $ 350.00 due before beginning the first session.
The course includes support online via e-mail.
All questions will be answered within 24 hours.
Package # 2 Course via skype
This course can be given via skype; the client only needs to have a computer and internet connection. The skype program is free and it can be downloaded at www.skype.com with this system the client can take each session at the day and time previously established. These sessions can be for two adults and two teenagers or kids and this would benefit the whole family.
The cost for the course via skype is $ 40.00 per hr. the customized course is divided into 6 sessions. First session is 2 hours, remaining sessions 1 hour.
The total cost for the course via skype is $ 280.00 due before beginning the first session.
The course includes support online via e-mail.
All questions will be answered within 24 hours.
We accept Visa or MasterCard
For more info:
Email: ernestobalance@yahoo.com
Tel: (805) 433-2819
Fax: (805) 418-7024
One hour session: in person $ 60.00 via skype $ 50.00
Package # 1 Course in person
This course can be given at the clients home at no additional charge if the residence is located at one of the following cities: Thousand Oaks, Newbury Park, Westlake, Simi Valley, Agoura Hills or Moorpark. At home sessions give the client the opportunity to have one more adult and two teenagers or kids taking the course all for the same price.
This package offers the client the option of taking the course at my home office in Thousand Oaks and to bring one more person to take the course at the same time at no additional cost.
The cost for the course in person is $50.00 per hr. The customized course is divided into 6 sessions, First session is 2 hours, remaining sessions 1 hour.
The total cost is $ 350.00 due before beginning the first session.
The course includes support online via e-mail.
All questions will be answered within 24 hours.
Package # 2 Course via skype
This course can be given via skype; the client only needs to have a computer and internet connection. The skype program is free and it can be downloaded at www.skype.com with this system the client can take each session at the day and time previously established. These sessions can be for two adults and two teenagers or kids and this would benefit the whole family.
The cost for the course via skype is $ 40.00 per hr. the customized course is divided into 6 sessions. First session is 2 hours, remaining sessions 1 hour.
The total cost for the course via skype is $ 280.00 due before beginning the first session.
The course includes support online via e-mail.
All questions will be answered within 24 hours.
We accept Visa or MasterCard
For more info:
Email: ernestobalance@yahoo.com
Tel: (805) 433-2819
Fax: (805) 418-7024
One hour session: in person $ 60.00 via skype $ 50.00
RECETAS
6.- Served with salad and a lean protein like chicken breast or fish filet, it’s an ideal dinner without carbohydrates. Select a good salad dressing and use with moderation.My dressing: 2 tbsp of fat free yogurt, 2 tbsp of balsamic oil, a little bit of mustard and 1 spoon of oil (flax or hemp).
5.- Sauté the other ¼ onion and add the squash, move careful so you don’t break the spaghettis, cook them for 10 minutes, then add the sauce and incorporate it into the squash, then lower the temperature, cover the pan and it will be ready in 5 minutes.
4.- Sauté ¼ onion and the chiles peppers with pam and oil “1 or 2 tbsp”, then add the tomatoes cut in 4 pieces, start by cooking them with the skin towards the pan, cook for 3 minutes and turn them over, after 5 minutes lower the flame, add the seasoning and the basil, cover the pan, cook for 10 minutes, put it in the blender and your Italian sauce is ready.
3.- Ingredients: 1 Spaghetti squash, 4 large tomatoes, 2 garlic shells, Basil fresh and dried, ½ onion, chile, salt, 12 mushrooms, Italian seasoning, onion powder, pam, 1 or 2 tbsp of oil (olive or canola), 1 tbsp of chicken bouillon optional.
2.- To cook it, you can boil it for aprox. 45 min. and you should be able to put a knife through the skin, but don’t let it burst; take it out of the water immediately. You can also bake it; cut it in half length wise, because it is very hard to cut, hit the knife with a hammer to open the squash, take the seeds out, bake at 375 degrees for 1hr, add a little water to the pan for moisture and place the squash with the skin upward. Once cooked, let it cool a bit then with a fork scrape each side of the squash and the spaghetti like strands will just shred off the skin of the squash.
1.- Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories (30 calories per 100g with only 7 g of carbs)Compare with 100g of Spaghetti (158 calories per 100g with 31g carbs)
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