Diet Rehab: 28 Days to Finally Stop Craving the Foods That Make You Fat (34 page)
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Authors: Mike Dow,Antonia Blyth
BOOK: Diet Rehab: 28 Days to Finally Stop Craving the Foods That Make You Fat
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Circle your maximum of 3 servings of pitfall foods (they are in italics and boldface).
Breakfast:
whey protein powder mixed with skim milk, banana, frozen mixed berries
whey protein powder mixed with skim milk, banana, frozen mixed berries
Lunch:
grilled mahimahi on a bed of mixed greens, tomatoes, walnuts in balsamic vinegar and olive oil
grilled mahimahi on a bed of mixed greens, tomatoes, walnuts in balsamic vinegar and olive oil
Dinner:
small cheeseburger (1), small french fries (1),
bottle of water
small cheeseburger (1), small french fries (1),
bottle of water
Snack (optional):
fried chicken snack wrap
fried chicken snack wrap
Snack (optional):
low-fat cheese, ten plain almonds, black coffee
low-fat cheese, ten plain almonds, black coffee
Snack (optional):
small soda (1)
, whole apple
small soda (1)
, whole apple
Booster activity 1:
watched my favorite sports team for thirty minutes
watched my favorite sports team for thirty minutes
Booster activity 2:
took a walk around my neighborhood and followed a new route
took a walk around my neighborhood and followed a new route
Booster activity 3:
looked at vacation spots online
looked at vacation spots online
SAMPLE WEEK 4
Dopamine-Deficient Food Journal
Circle your maximum of 2 servings of pitfall foods (they are in italics and boldface).
Breakfast:
breakfast pastry (1), black coffee
breakfast pastry (1), black coffee
Lunch:
veggie burger with spicy mustard on whole-wheat bun, baked sweet potato fries, large unsweetened iced coffee
veggie burger with spicy mustard on whole-wheat bun, baked sweet potato fries, large unsweetened iced coffee
Dinner:
high-protein pasta with grilled chicken breast and rosemary in a spicy marinara sauce, whole-wheat garlic bread made with lots of fresh garlic and a little extra-virgin olive oil
high-protein pasta with grilled chicken breast and rosemary in a spicy marinara sauce, whole-wheat garlic bread made with lots of fresh garlic and a little extra-virgin olive oil
Snack (optional):
hard-boiled egg, green tea
hard-boiled egg, green tea
Snack (optional):
small cheeseburger (1)
small cheeseburger (1)
Snack (optional):
ten almonds, ½ cup fresh blueberries
ten almonds, ½ cup fresh blueberries
Booster activity 1:
spin class
spin class
Booster activity 2:
drove home a new way from work
drove home a new way from work
Booster activity 3:
bought flowers for my wife
bought flowers for my wife
Booster activity 4:
made love
made love
SAMPLE WEEK 1
Dual-Deficiency Food Journal
Circle your serotonin or dopamine booster meal or snack (they are in italics and boldface).
Breakfast:
2 toaster pastries, orange juice
2 toaster pastries, orange juice
Lunch :
grilled salmon in olive oil and black pepper, ½ cup quinoa, steamed broccoli, coffee with a splash of skim milk, water
grilled salmon in olive oil and black pepper, ½ cup quinoa, steamed broccoli, coffee with a splash of skim milk, water
Dinner:
steak, baked potato, corn in butter sauce, water
steak, baked potato, corn in butter sauce, water
Snack (optional):
ten saltines, diet soda
ten saltines, diet soda
Snack (optional):
small bag of chips
small bag of chips
Snack (optional):
Booster activity:
called a friend I haven’t talked to in a long time
called a friend I haven’t talked to in a long time
SAMPLE WEEK 2
Dual-Deficiency Food Journal
Circle your serotonin and dopamine booster meals or snacks (they are in italics and boldface).
Breakfast:
Kashi high-fiber cereal, skim milk, frozen mixed berries, ½ banana, hot black tea
Kashi high-fiber cereal, skim milk, frozen mixed berries, ½ banana, hot black tea
Lunch:
cold cut sub, chips, diet soda
cold cut sub, chips, diet soda
Dinner:
pasta in cream sauce, garlic bread, beer
pasta in cream sauce, garlic bread, beer
Snack (optional):
whole apple, low-fat string cheese
whole apple, low-fat string cheese
Snack (optional):
crackers
crackers
Snack (optional):
croissant
croissant
Booster activity 1:
wrote in my journal
wrote in my journal
Booster activity 2:
signed up for a Meals On Wheels training
signed up for a Meals On Wheels training
SAMPLE WEEK 3
Dual-Deficiency Food Journal
Circle your maximum of 3 servings of pitfall foods (they are in italics and boldface).
Breakfast:
hash browns (1)
,
scrambled eggs, coffee with stevia, water
hash browns (1)
,
scrambled eggs, coffee with stevia, water
Lunch:
tuna salad with reduced-fat mayo, lettuce, tomato on whole-wheat bread, whole apple, unsweetened iced tea
tuna salad with reduced-fat mayo, lettuce, tomato on whole-wheat bread, whole apple, unsweetened iced tea
Dinner:
grilled chicken, low-fat cheese, salsa, fat-free sour cream in a whole-wheat tortilla, celery with salsa, water
grilled chicken, low-fat cheese, salsa, fat-free sour cream in a whole-wheat tortilla, celery with salsa, water
Snack (optional):
Vitamin Water Zero, whole apple, ten almonds
Vitamin Water Zero, whole apple, ten almonds
Snack (optional):
small candy bar (1)
small candy bar (1)
Snack (optional):
2 pieces of white bread (1),
2 tablespoons almond butter
2 pieces of white bread (1),
2 tablespoons almond butter
Booster activity 1:
saw my therapist
saw my therapist
Booster activity 2:
went to bed thirty minutes earlier to feel well rested tomorrow
went to bed thirty minutes earlier to feel well rested tomorrow
Booster activity 3:
took the stairs instead of the elevator at work
took the stairs instead of the elevator at work
SAMPLE WEEK 4
Dual-Deficiency Food Journal
Circle your maximum of 2 servings of pitfall foods (they are in italics and boldface).
Breakfast:
whole grapefruit, low-fat string cheese, green tea, water
whole grapefruit, low-fat string cheese, green tea, water
Lunch:
2 pieces of white bread (1),
filet mignon, steamed broccoli,
french fries (1)
2 pieces of white bread (1),
filet mignon, steamed broccoli,
french fries (1)
Dinner:
quinoa in balsamic vinegar and extra-virgin olive oil, grilled salmon, mixed grilled vegetables in light pesto glaze
quinoa in balsamic vinegar and extra-virgin olive oil, grilled salmon, mixed grilled vegetables in light pesto glaze
Snack (optional):
protein bar
protein bar
Snack (optional):
celery with salsa
celery with salsa
Snack (optional):
whole apple, light string cheese
whole apple, light string cheese
Booster activity 1:
played ball with my son outside for forty-five minutes
played ball with my son outside for forty-five minutes
Booster activity 2:
did a favor for my neighbor when I picked up her son from school
did a favor for my neighbor when I picked up her son from school
Booster activity 3:
ate at a new restaurant
ate at a new restaurant
Booster activity 4:
sent a thank-you card to a friend
sent a thank-you card to a friend
Here’s where you can journal your own Diet Rehab progress:
Day 1, Week 1
Circle your booster meal or snack.
Day 2, Week 1
Circle your booster meal or snack.
Day 3, Week 1
Circle your booster meal or snack.
Day 4, Week 1
Circle your booster meal or snack.
Day 5, Week 1
Circle your booster meal or snack.
Day 6, Week 1
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