THE NEW LIFE PLAN

BY Mike Ferguson

This was me in October 1998 with Spice  Williams 

      This was me in December 1999

I started the New Life Plan on January 8, 1999 when I weighed 257 pounds with a 44 inch waist and on December 27, 1999 I weighed in at 167 pounds with a 30 inch waist line which put me at a 14 inch smaller waist line and 90 pounds less then when I began.

I can see a difference and so will you on The New Life Plan!

This book is dedicated to my wife, Laura, who supported me as I developed The New Life Plan, my children and grandchildren who also supported me during this project of love and health, the merchants and business owners in the downtown Oklahoma City area who gave me both encouragement and support as I developed The New Life Plan and especially to Jamie Davis and JoAnn Cornelius of Bank of America who not only provided me with encouragement and support but also allowed me to use their break room refrigerator to store my lunch supplies and eat my lunches there to continue my development of The New Life Plan. To Spice Williams (actress, stunt woman and body builder) who told me of the benefits of the meatless meats at a convention in October of 1998 in Lawton, Oklahoma. Last and certainly not the least is Scott Powell of the Kinko's in downtown Oklahoma City, Oklahoma who encouraged me to develop The New Life Plan and to write this booklet about it. To each of these wonderful people I say thank you for all you have done and continue to do to as I continue on The New Life Plan for the remainder of my life.

Ó 2000 Mike Ferguson's "The New Life Plan", All Rights Reserved. Copyrights and trademarks used in The New Life Plan are recognized as the property of their respective owners

THE NEW LIFE PLAN

By Mike Ferguson

INTRODUCTION

I don't call this a diet because that is what it is not. I know this because diets are designed for a short-term weight loss program. The New Life Plan is just that, a plan for a new life with a healthier and more fit you.

I did not start out to write a book about this new life of mine but I had so many requests for me to do so that I figured I would just do it and let everyone know how it works.

The New Life Plan is very simple. It simply requires you to change the way you are currently living and start a new life with new eating and exercise habits. These are things we do every day but really never pay attention to them. We all eat and we all exercise but the question is do we do it right or wrong?

Eating is something we have done since birth. We need to consume food so that our body will be able to operate properly. The body being a finely tuned machine that requires fuel in the form of food in order to do the things we need it to do. However, some bodies use the foods we eat more efficiently than others. Mine being one of those bodies that stores fat rather than burning it off on a regular basis brought me to the conclusion on January 8, 1999, when I weighed in at 257 pounds with a 44 inch waist, that I needed to make some drastic changes in my life. I really don't like change any more than the next person but when you are an over weight diabetic with the prospect of future diabetic illnesses due to being over weight and out of shape, I knew that the changes needed to be made and soon.

My health was very poor when I started The New Life Plan. I was taking Zestoretic 20/12.5 TA for high blood pressure and Glipizide Tab 5mg (the generic for Glucotrol) for my out of control diabetes. Since I have lost the weight and have got myself in shape, my doctor has removed me off of the medications and I now control both by staying faithful to The New Life Plan. My bad cholesterol is down and my good cholesterol is up. My blood sugars run in a range of 90 to 100 which is most excellent. My blood pressure is now 137/84, which is in the normal range for the first time in a very long time. My doctor is very pleased with the progress I have made and you can do it too.

I know that you are reading this to find out what I did and not really so much why, so I will tell you what to do about beginning your New Life Plan. One caution I must put in here is to see your doctor before beginning the New Life Plan to make sure it is safe for you. Also, this plan was designed by me for me and I'm a diabetic so almost every food item on my food list is for diabetics, no sugar. You can substitute food items but PLEASE read the labels to see how many calories and saturated fats food items contain per serving, some food items contain more than just one serving so check that also, before you purchase it to eat on this plan. See the section on Nutrition Labels.

The New Life Plan is a total fitness program that is made up of several small plans. Each of these small plans support the overall New Life Plan that you set up for yourself. You set up each of the plans and then you modify them as you feel they need to be established to work for you. You are the reason for the New Life Plan so you need to set the plan for you so that it will become a part of your everyday life, for the rest of your life.

TO START OFF

First you need to weigh yourself and keep an on-going record of your weight. Do a weekly weight check on the same scales. Using the same scales is very important because not all scales are alike and the weight varies from scale to scale. Be diligent in this and do the weight check on the same day each and every week. The weekly weight check is a motivator. Don't weigh yourself more than once a week!

YOUR FOOD DIARY PLAN

Now you will need to set up a daily food diary to record everything you eat and drink. The daily food diary will record how many calories you eat each day. It is suggested that men eat no more than 1800 calories a day and that the ladies eat no more than 1200 calories a day. My suggestion is that you modify these numbers to what you feel you need to lose weight effectively based on your daily activities. If you work at a very active job then you may want to eat more calories while if you work at a very inactive job you may want to eat less calories. The above numbers are those set up by doctors. I walk a beat for the police department, not really a very active job, so I eat 1800 calories a day. The daily food diary should be prepared a day in advance so that you know exactly what you will be eating a day in advance. This allows you to set up your meal plans based on your desired caloric intake needs. COUNT EVERY CALORIE.

Don't forget to watch out for the saturated fats in the food you eat. Saturated fat is that which goes onto our middle section and is heck to get off again. This fat is our enemy and is what makes weight loss so difficult because we have to burn it off because it won't just go away. I suggest no more than 5 grams of saturated fat a day but less is better. I may take in 1 gram of saturated fat a day, depending on what I have for breakfast. COUNT EVERY SATURATED FAT GRAM.

My daily food diary goes something like this: Breakfast = 500 calories, mid-morning snack = 100 calories, lunch = 500 calories, mid-afternoon snack = 100 calories, supper = 500 calories and before bed snack = 100 calories. I know what you are thinking, he eats six times a day! That is correct, I have three meals and three snacks daily and I average a weight loss of three pounds a week. The reason is because I NEVER get hungry and overeat. I keep my body fueled and never over fueled. Please refer to the sample daily food diary.

CALORIES

Calories are the energy we get from the foods we eat. We need energy so that our bodies will perform the everyday tasks of living, moving around, growing, healing properly and to help maintain a stable body temperature. All foods provide energy through calories whether they are processed foods or non-processed foods. Even liquid foods like milk, fruit juices and alcohol have calories except for water.

Your body weight is controlled by the number of calories you eat and the number of calories you use each day. When we take in more calories than we use, we gain weight. Surplus calories in the form of excess fats, proteins and carbohydrates are stored as fat in our bodies. So, to lose weight you need to take in fewer calories than you use and set up a regular routine of physical activity to burn off excess calories. You can do this by becoming more physically active and by eating fewer calories.

Following The New Life Plan helps you to become more physically active and decreases the amount of calories that you eat which leads to successful weight loss. The New Life Plan also helps you keep the weight off by making changes in your physical activity and eating habits that you will be able to follow for the rest of your life.

THE THREE FATS OF LIFE

The media has always given us the picture that all fat is bad for us. That it causes us to be fat, it causes heart disease, and it raises our cholesterol and can even contribute to the development of cancer is a fact! But if all of this is true, why is fat a part of our natural diet chain? Despite its bad press, fat does contribute to many important body functions. It provides the body with essential fatty acids, linoleic and linolenic acids, needed for normal reproduction, growth and prostaglandin (a hormone compound that helps regulate blood pressure, blood clotting and inflamation). Fat cushions bones and vital organs, protects the body from extreme temperatures, carries fat-soluble nutrients and serves as an important energy reserve.

At 9 calories per gram, fat remains an important storehouse of calories to be tapped for sustained work and exercise. After a 20 minute aerobic workout the body begins to deplete its carbohydrate stores and fat steps in to provide an almost endless source of fuel.

OK, now we know the benefits of fat to the body so let’s take a look at the three fats of life which are saturated fat, polyunsaturated fat and monounsaturated fat along with how they work in our diet and bodies.

Saturated fat has been shown to be a factor in cancer of the ovaries in women. A recent study shows that eating as little as 10 extra saturated fat grams a day increases the chances of ovarian cancer by 20 percent while lowering the daily intake of saturated fat by 10 grams a day decreases the chances of ovarian cancer by 20 percent.

Saturated fats have a well earned reputation as the villains of the human diet. Studies show that the more saturated fat people eat, the greater the chances of their developing coronary artery disease. Saturated fat may raise blood cholesterol levels more than dietary cholesterol itself and for people with higher blood cholesterol levels they are more likely to suffer cardiovascular disease, heart attack or stroke.

Saturated fat can be found in meats, whole-fat dairy products, palm oil, coconut oil and animal fat.

Another widely consumed, though often unrecognized, form of saturated fat is hydrogenated vegetable fat. Many manufacturers take unsaturated fats, like soybean oil, and solidify them through a process called hydrogenation, creating products like margarine. Unfortunately, this process reduces their polyunsaturated content.

Another recently discovered fat, which is as bad for us as saturated fat, is trans fat. These fats appear to raise the LDL (bad) cholesterol levels nearly as much as saturated fats. Large doses of trans fats can also reduce the levels of HDL (good) cholesterol. Trans fat can be found in fast food, hard margarine and baked or fried packaged foods. The unfavorable changes in both types of cholesterol may be enough to significantly increase your coronary risk.

Be sure to look for both saturated fat and trans fat levels on the nutrition labels of foods you purchase and remember that trans fat is used in the three items mentioned above.

Polyunsaturated fats actually help lower blood cholesterol levels in the body. Research shows that by eating fatty fish one or two times a week reduces the risk of heart attack.

Two types of polyunsaturated fats are Omega-6 found in seeds and plant oils which include sunflower, safflower, soybean, sesame, seed and corn oil and Omega-3 found in fish, Leafy vegetables, soybeans, flaxseed oil and canola oil. Polyunsaturated fats are converted into essential fatty acids needed for the body.

Fish oils act as a blood thinner which decreases the risk of life-threatening blood clots forming in the arteries of the heart.

Too much polyunsaturated fat may cause gallblader disease, depress the immune system and put you at risk for some forms of cancer. The best thing to do is to eat less total fat in your diet.

The recommended amount of daily intake is 10 percent of total calories.

Monounsaturated fats are found in fish oils, olive oil, peanut oil, peanut butter, macadamia nuts, pistachio nuts and avocado. Many experts believe that if you substitute monounsaturated fat for saturated fat in your diet, you can lower your cholesterol level. Monounsaturated fats can also protect against memory loss as we get older.

The recommended amount of daily intake is 10 to 15 percent of total calories.

CHOLESTEROL: THE GOOD, THE BAD AND THE UGLY

Cholesterol is the soft, waxy substance found among the fats in the bloodstream and in all of the cells of the human body. Cholesterol is an important part of a healthy body since it is used in the formation of cell membranes, tissues and some hormones. However, if the level is too high in the blood it results in causing a major risk for coronary heart disease and heart attack.

You get Cholesterol in two ways: (1) Your body makes some of it and (2) you consume it from animal products such as meats, fish, eggs, whole milk and cheese.

Cholesterol is not found in fruits, cereals or vegetables.

Cholesterol can’t be dissolved in the bloodstream. It is transported to and from cells by lipoproteins of which there are two kinds to be concerned about.

LDL (Low-density lipoprotein) is also known as the bad cholesterol that can clog the arteries to the heart and increase the risk of heart attack.

HDL (High-density lipoprotein) is also known as the good cholesterol which is made by the body for its protection. It travels away from the arteries. Studies suggest that high levels of HDL cholesterol reduce the risk of heart attack. HDL cholesterol tends to carry LDL cholesterol away from the arteries to the liver where it is passed from the body.

Your total blood cholesterol falls into three categories which are (1) desirable which is less than 200 mg/dl, (2) borderline high risk which is 200 to 239 mg/dl and (3) high risk which is 240 mg/dl and over.

Your LDL (bad) cholesterol falls into three categories also which are (1) desirable which is less than 130 mg/dl, (2) borderline high risk which is 130 to 159 mg/dl and (3) high risk which is 160 mg/dl or higher.

You should have your doctor check your cholesterol level at least once a year to insure that you are within the desirable range.

CARBOHYDRATES

Carbohydrates provide the energy we need from our diets along with most of the calories our bodies use. They are an ideal and easily available source of energy.

Carbohydrates are essential to any weight control program because they yield only four calories per gram. Therefore we find that bread, potatoes, rice and pastas are not those fattening things to be avoided as we work to lose weight on The New Life Plan. High carbohydrate foods, without adding fatty toppings, are actually low in fat or even fat free. Foods that are high in carbohydrates are a staple of diets for diabetics and for people who want healthy hearts. These foods that are high in nutrients also add fiber to the diet that helps control blood sugar and blood cholesterol levels.

Almost all carbohydrates come from plants except for the carbohydrates found in milk. Unfortunately not all carbohydrates are created equal when it comes to nutritional values. The two types of carbohydrates are simple and complex. While both provide four calories per gram, they have distinctly different functions.

Simple carbohydrates are an easy to absorb source of energy. Most simple carbohydrates (also called simple sugars) have the appealing trait of sweetness in common. Common forms of simple carbohydrates are table sugar, dextrose, fruit sugar, milk sugar, malt sugar, honey, corn syrup, maple syrup, brown sugar, confectioners sugar and beet sugar. While simple carbohydrates provide calories, they provide few vitamins and minerals.

While it is believed that sugar causes people to gain weight, recent evidence shows that fat intake is the main cause of weight gain. Pastries, candy bars and ice cream are examples of sweets that are in reality high fat foods that contain sugar. It is the saturated fat and not the sugar that contribute the high calories found in these foods. Some people believe that sugar triggers eating binges so if you feel it has that effect on you, then you may want to limit your sugar intake to prevent eating binges.

Sugar intake has not been conclusively linked to the development of heart disease, diabetes or behavioral changes. Fat intake, being over weight, some social situations and some psychological situations are more likely factors that lead to these problems. If you find yourself replacing more healthy foods with sugary foods, then you should consider restricting your sugar intake for overall health reasons. Otherwise there is no harm in including some sugar in your diet unless you are a diabetic.

Complex carbohydrates are foods that are grain products like bread, rice, pasta and cereal. Some fruits and vegetables (beans and potatoes) are also classified as complex carbohydrate foods sources.

Complex carbohydrates are absorbed more slowly into the bloodstream and provide a longer source of energy than the simple carbohydrates. Complex carbohydrates are stocked with vitamins and minerals.

Numerous studies show that a diet that includes carbohydrates may help control weight gain, diabetes and cardiovascular disease.

FIBER

Another important dietary compound that can be found in whole grains, unprocessed fruits and unprocessed vegetables is fiber.

Dietary fiber, also called roughage, is the part of a plant that can’t be digested by the human body.

Water-insoluble fiber is found in fruits, vegetables, wheat, seeds, beans and brown rice. Water-insoluble fiber softens the stool and stimulates the digestive tract. This alleviates constipation, hemorrhoids and may decrease the risk of colon cancer by possibly speeding the passage of cancer-causing agents through the colon.

Water-soluble fiber is apparently able to lower blood cholesterol levels.

For diabetics it slows the absorption of sugar into the bloodstream which reduces the need for insulin and other diabetic medications.

Water-soluble fiber is found in bran, barley, fruits, vegetables and beans.

It is not necessary to specifically target soluble or insoluble fiber sources since both are easy to include in your daily eating plan.

SODIUM

Sodium (salt) is the chief regulator of fluid in the body. Sodium is eliminated from the body by the kidneys. Sodium deficiency can result from the kind of heavy, persistent sweating that occurs during prolonged exercise in hot weather.

Sodium is all too plentiful in our diets. Most people consume between 4000 and 5800 milligrams of sodium per day while the recommended intake is 2400 milligrams per day. The minimum requirement is 500 milligrams per day.

Sodium directly effects blood pressure. It is a major risk factor for both heart attack and stroke, as it causes injury to the linings of arteries, which in turn makes cholesterol plaques likely to form in the arteries.

Sodium is found in table salt, cheese, pickles, salty snacks and cured meats such as ham, bacon, sausages, frankfurters and luncheon meats unless they are marked "no added salt" or "low sodium".

Blood pressure is a measure of the force that blood exerts on the inside of the artery walls. The amount of fluid in the circulatory system effects this. Sodium causes fluid retention, so the more sodium in the blood, the more fluid there will be, too. Everyone with high blood pressure is advised to cut back on sodium intake. There are several salt substitutes on the market for people with high blood pressure or who want to avoid high blood pressure but can not give up their salt.

To be safe and remain healthy, restrict your salt/sodium intake to the required daily intake of 500 to 2400 milligrams per day. Read the nutrition labels carefully for the sodium content per serving.

CALCIUM

Most people do not get enough calcium in their diets. The adult body contains about 1200 grams of calcium. Only one percent is found inside cells and body fluids, where it plays a part in nerve conduction, muscle contraction and blood clotting. The remaining 99 percent is stored in bones and teeth.

Calcium levels in the blood must remain within a certain range. Specialized hormones that regulate calcium levels will rob the bones of calcium, if necessary. Vitamin D and possibly lactose, dairy products sugar, aid in the absorption of calcium in the intestine.

Mild and milk products are the best sources of calcium. There are smaller amounts in dark green leafy vegetables, broccoli, calcium-processed tofu, sardines, salmon and some fortified cereals.

Osteoporosis is a disease that causes the bones to become brittle and porous, frequently causing bone fractures. This is found mainly in older people since the level of calcium in the body begins to lower as we get older. Thus, as we get older we need to take in more calcium to prevent this disabling disease.

Calcium intake at any age is very important for healthy bones and teeth.

PROTEIN

Protein is required for the growth, maintenance and repair of every cell in the human body. A few examples of where it is present include as a part of enzymes, hormones, antibodies, oxygen carriers, bones, hair, muscle and skin. Proteins are the building blocks that provide structure and perform vital functions for our bodies. Proteins can break down to provide energy, when needed to do so, at 4 calories per gram.

Proteins are made up of amino acids. There are twenty common amino acids altogether that mix and match in thousands of different combinations to make up specific proteins in the human body. The body produces only eleven of these vital amino acids so we must get the other nine amino acids from the foods we eat. These nine amino acids can be found in meat, chicken, fish, peanut butter, wheat bread and pasta.

While protein intake is good for the body, excessive intake can be bad for the body. The daily recommended allowance for women is 50 grams and for men it is 63 grams. Excess protein taxes the body physiologically. After it is digested and absorbed, the end products are excreted in the urine so any excess places an extra burden on the kidneys. Excess protein does not build muscles, as previously thought, and is either burned as energy or stored as fat in the body. Exercise is the only way to increase muscle size and strength, not extra protein.

VITAMINS AND MINERALS

Our bodies use vitamins to regulate crucial functions within the cells. Our knowledge of vitamins changes almost on a daily basis as we continue to learn more about them and their benefits for us. Vitamins must be obtained from our diet since our bodies only produce vitamins D and K. Vitamins play an indispensable role in the storage and production of energy and assist in tissue formation.

At this time we know of 13 essential vitamins that are either water-soluble or fat-soluble, depending on how they are transported and stored in our bodies.

Water-soluble vitamins have to be replenished daily because the water component of the body turns over frequently. Included in the water-soluble group are vitamin C and the B complex vitamins.

Vitamin C, also known as ascorbic acid, strengthens bone and blood vessels, aids in iron absorption, and promotes wound healing.

The recommended daily allowance (RDA) of vitamin C is 60 milligrams, 100 milligrams if you smoke (smokers have lower blood levels of vitamin C than nonsmokers). From 4 to 8 ounces of orange juice will supply this amount of vitamin C. Other good sources of vitamin C are citrus fruits, strawberries, cantaloupe, tomatoes, broccoli, potatoes, sweet potatoes, and greens.

Abuse of vitamin C supplements is common; the most frequent side effects are nausea, abdominal cramps, and diarrhea. Large amounts of vitamin C can also interfere with the accuracy of certain lab tests. Theoretically, huge doses over a prolonged period could also cause kidney stones.

Niacin, thiamine, and riboflavin are important players in the processes that produce energy from nutrients. These B vitamins are widely available from dairy products, meats, fish, poultry, whole grain or enriched breads and cereals, and nuts.

Folic acid, another of the B-complex vitamins, is required for the formation of all new cells. Along with B12, it is particularly involved in production of red blood cells. B12 also helps maintain the protective covering of the nervous system. B12 is found only in animal products: meat, fish, poultry, eggs, and dairy products. Folic acid is most plentiful in liver, leafy green vegetables (like spinach, broccoli, and asparagus), beans, and seeds; it is also found in whole grains, pork, poultry, shellfish, and citrus fruits.

Vitamin B₆ is involved in numerous processes: red blood cell formation, release of glucose (sugar) from its storage forms, and conversion of the amino acid tryptophan into niacin. B₆ is widely available in meat, fish, poultry, beans, fruit, whole grains, and green vegetables.

The last two B vitamins, biotin and pantothenic acid, play important roles in the bodys use of carbohydrate, protein, and fat. Since both are widespread in the food supply, healthy people with ordinary diets are not at risk of deficiency.

Fat-soluble vitamins are stored in fat and tend to stay with us longer. This makes it possible to overload on fat-soluble vitamins if taken in large amounts. This means that fat-soluble vitamins don’t have to be taken daily.

Vitamin A was the first fat-soluble vitamin to be identified. It is probably the most diverse in its functions, which include roles in vision, immune and stress responses, energy production, blood production, maintenance of the nervous system and numerous other body tissues, and normal growth and reproduction. Sources of vitamin A are cheese, fortified milk, cream, fortified margarine, and liver. Vitamin As precursor (so-called because it is converted to vitamin A in the body) is beta carotene. A bright orange color, beta carotene is found in apricots, cantaloupes, squash, carrots, sweet potatoes, and pumpkins. Other good sources of beta-carotene are broccoli and leafy greens like spinach.

Vitamin D ranks with calcium as crucial protection for your bones. Vitamin D helps maintain blood calcium levels by regulating the absorption of calcium in the digestive system and its excretion in the urine. Best sources of vitamin D are butter, fortified milk, fortified margarine, eggs, and liver. It is also produced by our intestinal bacteria, and is manufactured by skin exposed to sunlight. The average person needs only 10 to 15 minutes in the sun each day. Keep in mind that sunscreen blocks vitamin D synthesis.

Vitamin E, classified as an antioxidant, is especially important to the lungs, and the red blood cell membranes. Vitamin E also protects white blood cells, which play a major role in the immune systems defense against disease. The leading sources of vitamin E are polyunsaturated vegetable oils, followed by green leafy vegetables, wheat germ, whole grains, nuts, and seeds.

Vitamin K, the last of the fat-soluble vitamins, helps blood to clot. Without vitamin K, wounds would bleed for dangerously long periods of time, and surgery would be impossible. Bacteria in the intestine can synthesize vitamin K, and because of this, deficiencies are rare. Due to its role in helping blood to clot, those who take blood-thinning medications should avoid excessive amounts of vitamin K (primarily found in green leafy vegetables and liver.) On the other hand, people taking antibiotics may need more. Vitamin K toxicity is not a problem.

Minerals, like vitamins, provide mandatory support for certain life-sustaining functions. They regulate reactions like nerve transmission, blood clotting, oxygen transport and the provide structure to the body in the form of bones.

There are 60 minerals in the body, but 7 predominate, namely calcium, phosphorous, magnesium, potassium, sodium, chlorine and sulfur. All others are called trace minerals. Iron is a trace mineral yet its function is to transport oxygen through the body.

While all minerals are important to us, the four main minerals we need to maintain for good health are calcium, iron, potassium and sodium.

Calcium is a mineral used to treat osteoporosis (bone loss), kidney stones, and menstrual cramps. It is also used as a vitamin supplement to increase bone mass and is used as an antacid (to treat stomach acid upset).

Iron is an essential mineral used to treat Iron deficiency, certain types of anemia (due to low iron), and to increase mental function.

Potassium is a mineral that is found in fruits, vegetables, and fresh meat. It is used as a supplement for potassium depletion (lack of Potassium) that happens with throwing up and diarrhea or with the use of diuretic (water loss) medicines. It is also used for high blood pressure.

Sodium is the principal cation of extracellular fluid. As the rate of sodium loss can vary under different conditions there is no official RDA, but the minimum daily requirement for healthy adults is 500 milligrams. Sodium is crucial for regulating the membrane potential of cells and is involved in active transport across cell membranes, it is pumped out in exchange for potassium. It helps the nerves and muscles function properly. Sodium is found in abundance in most processed foods thus there is very little chance of a deficiency occurring with the average Western Diet. The best natural sources are salt, shellfish, anchovy, lox, spirulina, wakame, cheese and red or green peppers.

Sources for vitamins and minerals are found below:

THE PREGNANT MOTHER-TO-BE

The nutritional demands of pregnancy are extraordinary both for healthy development of the baby, and to maintain the health of the mother-to-be. Indeed, a developing baby will get the nutrients it needs for growth at the mother’s expense, if necessary. Daily calorie demands increase by 300 calories in an adult mother-to-be, more in a pregnant teen, who needs to support her own continued growth along with that of her baby. Ideal weight gain is about 2 to 4 pounds during the first 3 months and about 1 pound per week thereafter. Women who are overweight at the beginning of pregnancy should gain less, but at least a total of 16 to 24 pounds. Underweight women should gain more. When you are pregnant, try to avoid too many high-fat, empty-calorie foods. They will put on extra pounds that may be difficult to lose later.

Protein needs during pregnancy increase from the usual 50 grams per day to a total of 60. However, many women in the United States already get this much or more in their usual diets. You can get this amount from four 8-ounce glasses of milk (32 grams of protein) and 4 ounces of meat, fish, poultry, or cheese (28 grams of protein).

A pregnant woman’s recommended daily allowance of folic acid to support both the babies’ growth and her own increasing blood volume is twice the usual. Don’t forget that folic acid deficiency can cause serious birth defects. At least 400 micrograms per day is now recommended for anyone even contemplating pregnancy. Prenatal vitamins easily supply this amount.

Remember, too, that if the mother doesn’t get plenty of calcium, her baby will simply withdraw what it needs for its own bone and teeth development from her bones. The recommended allowance for calcium during pregnancy and while breastfeeding is 1,200 milligrams per day -- hence the recommendation for 4 daily servings of milk or milk products.

The baby’s development and increased maternal blood volume also boost the need for iron. With the RDA doubling to 30 milligrams per day, many pregnant women need to supplement their high-iron foods with additional iron. Pregnancy means the need for additional fluids, too -- about an extra 2 quarts per day. Breastfeeding mothers continue to need extra nutrients, including calcium, to produce milk for the growing infant. Producing milk requires about 750 extra calories a day.

YOUR WORK OUT PLAN

Now that we have eating down to a new art form let's look at exercise. I know that no one likes to go out of their way to exercise but in the New Life Plan you will never do more than you are comfortable doing in the way of exercise. The New Life Plan exercise program is designed for fat and calorie burning and body toning. We don't "buff up" but rather slim down and tone up. When you lose weight you need to keep the body toned so that it does not get saggy. That was especially true for me, I had stretched my skin so far out by being so over weight for so long that it required me to put forth a special emphasis on body toning to make me look "human". I had skin hanging everywhere and that was not attractive even for me to see.

The basics of any good exercise program is to design it to your specific needs. You know the areas of your body that need to be toned and how much fat and calories you need to burn off daily. Start off slowly and work your way up to your maximum workout. Remember this, the no pain - no gain theory is NOT what we want. My doctor has always advised me that pain is a strong indicator that we are doing something wrong and our body is about to suffer damage where the pain is located. So if your exercise program causes you pain, modify it so that it doe not cause you pain. We want to tone up and burn off fat not become body builders.

Let's begin with the fat burning exercises. I walk almost every night for about one hour. I speed walk and I'm up to about four miles an hour, which is where I set my personal goal. I won't walk any faster than I do now because it is burning off about two to three pounds a week and that is a good average. I did not begin at four miles an hour, I started off by walking for about twenty minutes a night and gradually added five minutes every week until I obtained my personal goal. You need to set a personal goal for yourself. Other great fat burning exercises are bicycling, swimming, tread mill, jump roping, rowing and an aerobic work out. You select the one that is right for you and STICK WITH IT. Set up a pattern so that it becomes second nature for you to do it.

Now that we are burning off the excess body fat, let's get to toning our muscles. This is the fun part for me. I have my own routine set up and I will share it with you here. Again, you need to decide on what you want to work on and then set up your own program for doing it.

I begin with basic stomach crunches. I lay flat on my back with my knees bent and my feet flat on the floor. I place my finger tips behind my head to support my neck so that it doesn't get tired. I then raise my shoulders about two inches off of the floor with my abdominal muscles pulled tight. I then return to the original starting position of back on my back. I began with twenty per set and have worked my way up to four hundred a set now but that was over a three month period. Military style sit ups are bad for the back so I strongly recommend the stomach crunches to tighten up those abdominal muscles.

I then do twenty push ups. I do mine with my abdominal muscles pulled tight. These are the basic military style push ups. I began doing five and have worked up to twenty. I started the push ups by using my kitchen counter top instead of doing them from the floor. It is much easier to begin there and after working my way up to forty on the counter I was able to do five on the floor.

I then do fifty side bends for my old love handles! I began with ten and worked my way up to fifty per set. These are a must for anyone who had the weight on that I began with since I had love handles that could go across a room! I stand straight with my feet about shoulder width apart. I place both hands to my sides with my palms facing my calves of my legs. I then pull my abdominal muscles tight. I then bend to the right as far as I can with my palm following my leg toward the floor until I feel the pull on my left side. I then return to the standing position and then bend to the left side. This makes a count of one. Don't over do it.

I then do my lower abdominal muscles exercise. This one begins with you standing straight with your feet together and your elbows tucked into your sides with the forearms extended out in front horizontal to the floor with both hands made into fists. Tighten your abdominal muscles. You then lift one leg up with the knee bent and the foot down. Bring the leg to a horizontal position with the floor and then slightly raise the leg upward and down to the horizontal position ten times. Lower the leg and place that foot on the floor and then do the other leg. Begin with five times per side. You will feel the pull in your lower abdominal muscles. Work your way up gradually to ten sets per side.

I then get my 2 1/2 pound bar bells and do my arm curls. Standing with my feet shoulder width apart, I place my elbows into my sides with my arms extended in front of me in a downward position with a bar bell in each hand. I then tighten my abdominal muscles as I pull the bar bells up towards my chest. When the bar bells are up about six inches from my chest I rotate my wrists with the palms of my hands facing away from me and push the bar bells down to the starting position. I then rotate my wrists so that they are facing upward and begin again. I have worked my way up to thirty per set, I recommend starting with five.

I then work the muscles in the back of my arms by raising both hands above my head with the bar bells touching and my palms facing each other. Keeping my upper arms straight up, I bend my elbows and slowly bring the bar bells down until they touch the back of my neck. I then slowly raise my hands back above my head to the starting position and that is one. I have worked my way up to thirty of these but I began by doing five.

I finish my workout by sitting down and take both bar bells in one hand. I place my elbow against my inner calf with my hand down toward the floor. I then slowly bring my hand with the bar bells up toward my shoulder. When my hand is about eight inches from my shoulder I stop and slowly lower my hand. I do thirty of these with each arm to strengthen my upper arm muscles. Again, I began with five times on each arm and worked my way up.

Here are a couple of exercises that I have added to aid in trimming up the lower abdominals. The first is called the "lower ab crunch" which is a variation on the regular crunch we already do above. In this one I lay flat on my back with both legs flat on the floor with my toes pointing up toward the ceiling. I then begin doing the stomach crunches as described above but I leave my legs down on the floor and together with my toes pointing up. This exercise works the lower and upper abdominals. Start with about five and work your way up to a comfortable level.

The next one I call the "crunch leg lifts" where I lay flat on my back with both legs flat on the floor with my toes pointing toward the ceiling, as above. I then raise to a crunch position and then raise my feet off the floor about 2 1/2 to 3 inches. I suggest starting with three leg lifts and holding for a count of about ten to begin. I am now up to five for a count of thirty.

I recently purchased an ab wheel from Wal-Mart for $10.00 in their exercise department. It has been the best money I have spent in years! This ab wheel has two wheels that mount on a handle and allow me to get on my knees and push the wheel away from me as far as I can without falling on my face. This works not only my upper and lower abdominals but my hands, wrists, arm muscles, shoulders, back, buttocks and even my thighs. It comes with instructions on how to use it and I strongly recommend it as a part of The New Life Plan workout program.

With these, as with the other exercises above, do not over do it!

PLATEAUS ARE NATURAL

I want to mention plateaus here because I had to deal with a few of those myself. This is where you don't lose weight over a week but rather get stuck at the last weight. Don't panic because plateaus are the bodies way of saying, "I'm catching up with you." Just stick with the plan you have set up and the results will usually show the next week. Also, remember that if you are "buffing up" along the way that muscle tissue weighs more than fat which can show a slight weight gain while you are still slimming down. Just stick with your program and the results will show!

BINGES AND CHEATING

If you go off of your meal plan one day, don't throw your hands in the air and say, "OK, that's it!" If you over indulge one day all you have to do is get back on the daily meal plan the next. Chances are you won't gain every pound you've lost in a one day binge.

I was asked once if I ever cheated on the plan. My reply was this, "If I cheat on the plan then the only one I cheat is myself so I don't cheat on the plan or on myself." Don't cheat on yourself either.

No matter what plan you decide on just remember to STICK WITH IT! Make it a habit and part of your daily life and you will be successful.

THE CALORIE GUIDE

On this calorie list, all numbers shown in ( ) means the total grams of saturated fats in each serving.

SOME OF MY FAVORITE FOODS AND RECIPES

The most basic thing to remember about the foods you eat on The New Life Plan is to make sure that they are low in calories, saturated fat, sodium and that you will enjoy eating them. Have fun with the foods you discover while shopping. Never let the your New Life Plan get boring by not experimenting with new foods and new recipes that you can add to your own list of favorite foods and recipes. You have control here and you can have a lot of fun with the choices you make. Many spices add distinct flavors to certain foods, don't be afraid to use these spices since they usually don't contain calories or saturated fat. This is why I am still maintaining my weight and my 30 inch waist line, I go shopping and make an adventure of it by seeking out new foods to add to my personal food list.

Just remember that the key to success in anything we do is enjoying what we are doing. Make your New Life Plan enjoyable and exciting and sticking with it will be just as fun and exciting everyday.

AN EXAMPLE OF A DAILY FOOD DIARY

DAY MONDAY DATE 9-20-99

BREAKFAST : TOTAL CALORIES 495

SNACK: TOTAL CALORIES 70

LUNCH: TOTAL CALORIES 410

SNACK: TOTAL CALORIES 105

SUPPER: TOTAL CALORIES 505

SNACK: TOTAL CALORIES 70

TOTAL CALORIES FOR THE DAY 1760

Bear in mind that this is simply an example of one of my daily meal diaries. I make a new one up every night before I go to bed so that I know exactly what I will have to eat the next day. I want to mention here that I have been known to make changes to my daily meal diary on the day I use them because I may decide to have something else for supper that evening. The meal diaries are not to be set in stone, they are simply our way to measure our caloric intake for the day. I never exceed the 1800 calorie limit I have set for myself and to insure that I don't, I use the daily meal diary every day. Once it becomes a habit, you really never even think of it as you fill it out, it is just what we do on The New Life Plan.

DAILY FOOD DIARY

DAY_______________ DATE_________________

BREAKFAST : TOTAL CALORIES ______

SNACK: TOTAL CALORIES ______

LUNCH: TOTAL CALORIES ______

SNACK: TOTAL CALORIES ______

SUPPER: TOTAL CALORIES ______

SNACK: TOTAL CALORIES ______

TOTAL CALORIES FOR THE DAY_______________

Make copies of this for your daily food diary pages. Highlight it, copy it and paste it to a word program. You can then print as many copies as you need, I have filled several notebooks already and plan to fill many more over the remainder of my lifetime.

NUTRITION LABELS

We are ready here to examine the nutrition labels found on the majority of food items packaged in the United States today. These labels tell us all about the foods we eat to include the sugar content, calorie content, saturated fat content and the sodium content since these are the areas we are most interested in at this time.

An interesting point to make here is that many people read these labels incorrectly and therefore mess up their entire nutritional intake for the day. They look at the calories, the sugars, the saturated fats and the sodium and then never look at the number of servings per package or the actual counts when the food item is actually prepared to consume. I know this because I used to do the same thing!

With this label we see that this food item has 35 calories per serving, each serving is 1 Quaker Butter Popcorn cake and that there are 14 servings per package. Each serving has no saturated fats which is indicated by the Total Fat 0g indication. Each serving has 45mg of sodium, which is very acceptable. On the New Life Plan we don't concern ourselves with the carbohydrates or proteins.

This label also tells us that this product is not a significant source of calories from fat, saturated fat, dietary fiber, sugars (important to diabetics), vitamin A, vitamin C, calcium, iron.

This label tells us that this is a very good food item to be used in the New Life Plan and that it makes an excellent snack food and also provides an excellent crunchy food that I have found to be invaluable to the success of the New Life Plan for me.

This label is from the BestYet Sugar Free Low Calorie Vanilla Instant Pudding and Pie Filling mix. This label tells me that this package will produce 4 servings at 1/2 cup per serving. Now this package tells me that the mix is 35 calories per serving but to eat this product prepared with 2 % milk that each serving will be 100 calories. I know I would not just eat the mix so I must count this product as 100 calories per serving. While this product contains .5g of Total Fay, it shows me that there is no saturated fat in this product :Saturated Fat 0g. This product contains 400mg of sodium per serving which is acceptable. It also shows to contain no sugar, which is great for us diabetics,: Sugars 0g. As with the product above, we are not concerned with the carbohydrates or proteins of this food item.

This food item is very good when prepared as a desert item for the New Life Plan since it adds to the diversity of our foods and still helps us to lose the weight we want to while we enjoy the experience.

As a self test to insure you understand the nutrition labels, the next time you go to the grocery store to shop, take this along with you and just pick up different packages of food items and look at the nutrition labels, read them and be amazed at the wide variety of foods you can still enjoy while you are on the New Life Plan that I have not even mentioned in this book. I have only listed the food items that I personally consume, not every food item that you can consume. Build your own food list as you shop and discover the adventure of shopping with a new perspective of getting the most out of life while you become healthier and stronger.

Remember to look for the number of servings, the serving size, look to see if there is a calorie count for both the unprepared and prepared food item and then the calories, saturated fats, sodium and the sugars for us diabetics. Learn to enjoy the shopping experience, it can be a lot of fun, as I have discovered since creating the New Life Plan.

MAINTENANCE

Now that we've lost the weight we both needed and wanted to lose, we need to stop here and maintain our new weight.

For me this was the part of the plan I had dreaded. This is the part of the plan that becomes the rest of my life and yours. To stay where we are both physically and weight wise will require patience, practice, trial and error. Constant weighing to insure we don't gain or lose weight, well, not really.

OK, here's the deal. We simply modify our work out plan, not the food plan. The food plan remains constant, we don't eat more nor do we eat less. We continue to eat as we have all along. Three meals and three snacks to insure we don't get hungry which leads to over eating. If we increase our caloric intake we will gain weight and if we decrease our caloric intake we will lose weight. Our goal here is maintain what we have so what do we do to maintain our weight?

We modify our fat burning activities. We continue to do the toning workout so we keep ourselves toned and sculptured. We certainly don't want our old love handles, pudgy tummy or saggy arms back so we continue to work these areas.

Look to your fat burning workout and that's where the secret of our success lays. We want to modify the fat burning so that we can maintain our current ideal weight that we have worked so hard to obtain. We don't want to stop it but we do want to decrease it to an acceptable level.

If you are doing an hour of the fat burning workout every other day you will need to look at cutting it back to thirty minutes every other day or just do it once a week for the full hour. This will slow the fat burning down and allow you to level off where you are now.

The trick here is that every ones metabolism is different and what works great for me may not work so great for you so we begin the period of patience, practice, trial and error to find what works best for you.

During this period you will need to monitor your weight on Monday, Wednesday and Friday. Write it down each time but remember the first week or two you may continue to lose a pound or two, it will certainly be a decreased weight loss from what you have been experiencing. This is because your body has been burning fat and it will take a little while for the process of burning fat to stop. Don't panic and don't try to compensate by eating more food to increase your caloric intake. This is simply the bodies way of doing things and you will level out soon.

Please understand that when we maintain our weight we must allow for a comfortable margin of fluctuation of our weight. My weight has been between 170 pounds to 172 pounds and has been constant. I may weigh 171 pounds on Monday and weigh 170 pounds on Wednesday and then be up to 172 pounds by Friday and then be back to 170 pounds by Monday again, this is completely normal. Water retention can cause such a margin. This margin should be no more than five pounds either way. At an ideal weight of 170 pounds for me I allow a margin of 165 pounds to 175 pounds. So far mine has only been what I mentioned above but if it jumped to 175 pounds I would not panic. However, if my weight were to go above 175 pounds then I would reevaluate what I'm doing on the maintenance plan and make adjustments to correct the situation.

The main point to remember here is that this is a period of trial and error, which is nurtured with patience and a lot of practice. Be vigilant and watchful for excessive weight loss or gain from what you are maintaining. Record every time you weigh and always remember that there may be small variances in the weights from day to day and this is perfectly normal, to a point of five pounds.

The secret to success lays within you at this point of the plan as it has from the beginning. What you want you can attain. The goals you set can be attained. The new and healthier you is there and you have 100 percent of the control to make it happen and to do it in an acceptable time. Always remember that we did not get over weight over night and we won't get the weight off over night either. NEVER CHEAT, you only cheat yourself and the you that you have become and desire to remain. Maintenance is the key to remaining the people we are today. STICK WITH IT!

CALORIC SHORTCUTS

This section is one I decided to add after learning that there are shortcuts that can be taken in the preparation of certain food items. These shortcuts will allow you to consume twice the food items and take in about half of the calories of the original recipe "as prepared".

I want to begin with one of my favorite foods and that is instant mashed potatoes. According to the recipe we use 2% milk in the preparation but I discovered that by using non-dairy creamer I could cut the caloric content in half. So here's my recipe for the instant mashed potatoes, great for the holiday meals and just everyday fancy dining. We will do the two serving recipe since that is their favorite and mine also. Heat the 3/4 cup of water to boiling, remove from the heat source (since I always use the microwave, it takes about two minutes to heat the water), add 1 teaspoon of non-dairy creamer to the water and stir to mix it well, add 1/4 cup of cold water, add the potato flakes, stir gently and fluff with a fork, then spray on the butter spray of your choice, and then you can season to taste using the salt substitute. This makes this double serving 180 calories rather than the 240 calories using the 2% milk and regular butter or margarine.

My next favorite is desert, sugar free vanilla and chocolate puddings! So here's my recipe for this one. Begin by placing two cups of hot water into a mixing jar and add two teaspoons of non-dairy creamer, shake to mix and refrigerate to cool, do this about thirty minutes before preparing the pudding mix. Once the milk substitute is cooled, pour it into a bowl, add the mix and with a wire whisk, rotary beater or electric mixer at the lowest speed, beat until well blended, 1 to 2 minutes. Pour into dishes, the pudding will be soft set and ready to eat in 5 minutes. Vanilla pudding comes out to 40 calories per 1/2 cup serving this way rather than 100 calories per 1/2 cup serving using the 2% milk. Chocolate pudding comes out to 45 calories per 1/2 cup serving rather than 100 calories and 1.75 grams of saturated fat per 1/2 cup serving using the 2% milk.

As you can tell by now, what we are doing is substituting 2% milk which contains 120 calories and 3.5 grams of saturated fat per 1 cup serving with non-dairy creamer which contains only 10 calories and no saturated fat per teaspoon. We substitute the margarine and butter which contain 60 calories and 1.5 grams of saturated fat per tablespoon serving with the butter spray products which contain no calories or saturated fat. By using these two shortcuts, we can enjoy many other food items and consume half of the calories and none of the saturated fats.

Now that you are armed with this information, you can go forth and discover new recipes of your own design and enjoy life to it's fullest as you continue to lose the excess weight and then maintain your desired weight once you get there. The secret is knowing that you will get there and never doubt it once. Just set your sights on your desired weight and go for it while you still enjoy the foods you have discovered along the way and love.

STICK WITH IT!

With the New Life Plan you don't give up the foods you crave and love, you simply substitute the basics with healthier equivalents. A cheeseburger becomes a Gardenburger with cheese, a regular hot dog becomes a fat free and low calorie hot dog, a bologna and cheese sandwich is still a bologna and cheese sandwich but with no fat and less calories, the fatty potato chips become fat free Pringle chips, and the list goes on forever. You eat what you used to eat but it is healthier for you now and you just might live a few more years.

Please remember the basics of success, which are to read the nutrition labels for calories, saturated fats and the number of servings so you don't eat 2 1/2 servings and only count for 1 serving, write down everything you eat and drink on your daily food diary along with the calorie content so that you don't take in too many calories or saturated fats, eat 3 meals with 3 snacks daily so that you never get hungry, set up a daily exercise program and stick to it and finally what ever you do, MAKE IT A NEW LIFE FOR YOU AND STICK WITH IT.

So the only thing you have to lose with the New Life Plan is fat, pounds and inches off of your entire body! We only have one life to live so you decide on how you want to live it. The choice is yours. I wish you success with your New Life Plan and a long, happy and healthy life.

This:

OR THIS:

THE CHOICE IS TOTALLY YOURS.

Ó 2000 Mike Ferguson's "The New Life Plan", All Rights Reserved. Copyrights and trademarks used in The New Life Plan are recognized as the property of their respective owners.