Sleepin' Is Always a WIN
Getting 8 hours of sleep every night can help you to lose weight. So many researchers will tell you that getting plenty of sleep will help you shed the pounds. Here is one study: http://www.huffingtonpost.com/2012/09/17/sleep-weight-loss_n_1891171.html
Having trouble sleeping? http://www.wikihow.com/Fall-Asleep
Thursday, January 3, 2013
Royale Decree™ #5
Become a King or a Queen Quickly
Diet Royale™ has a website where you can download all the forms mentioned in this diet method. All forms will now be available to download from here: https://sites.google.com/site/dietroyale/chapter-3-the-full-house-and-the-royale-flush
The site includes the latest form called your Daily Empire, designed to help you better plan your Diet Royale day! Looks a little something like this:
Diet Royale™ has a website where you can download all the forms mentioned in this diet method. All forms will now be available to download from here: https://sites.google.com/site/dietroyale/chapter-3-the-full-house-and-the-royale-flush
The site includes the latest form called your Daily Empire, designed to help you better plan your Diet Royale day! Looks a little something like this:
Tuesday, January 1, 2013
Royale Decree™ #4
Apples help you to burn calories.
An apple a day keeps the doctor away ... wow, they weren't kidding. You don't have to be a nutritional guru to know that apples are good for you. It's one of 15 foods known to burn calories. Take a look at this snazzy list: http://lifehacker.com/331319/fifteen-foods-that-burn-more-calories-than-they-contain
An apple a day keeps the doctor away ... wow, they weren't kidding. You don't have to be a nutritional guru to know that apples are good for you. It's one of 15 foods known to burn calories. Take a look at this snazzy list: http://lifehacker.com/331319/fifteen-foods-that-burn-more-calories-than-they-contain
Day 03: Meal Planning
Well I took my own advice and created a meal plan for the day -- you can now get your own planner to start using by downloading it from Chapter 10 HERE. I ate what I had at home, because we are on a budget and can't really go shopping for new foods. I also just did all the dishes and I didn't want to do anymore. So that sort of dictated my day. My walk was about 2.5 miles this morning. I feel good and energized.
I spent my day formatting that PDF for your use. If you look at Day 3's meal plan ... you see dinner can be tricky. I know what you're thinking ... Canned Peas ... for dinner. Okay?
Good luck and happy new year!
I spent my day formatting that PDF for your use. If you look at Day 3's meal plan ... you see dinner can be tricky. I know what you're thinking ... Canned Peas ... for dinner. Okay?
Well I have some leftovers in the fridge I'd like to get rid of. I don't want to do any extra cooking right now, so I eat what I have. I've been more creative than this in the past for dinner. Sometimes the easiest way to do a 250-300 calorie dinner, is eating one of the frozen "diet" dinners I mention or sip on a Muscle Milk. Salad works too. The hardest part in the beginning, is getting used to small or light dinners. Most people end their day with a really big meal. However, that's not an option in this plan.
If you are going to end your day big, do it sparingly, no more than once a week. Don't eat light the following morning to compensate, just eat better, and increase your activity and water.
Good luck and happy new year!
Chapter 10: Royale Meal Planner
The task of writing down everything you eat and drink can be daunting. In addition to logging your foods it becomes even more daunting to have to list all the Nutrition Facts about your food -- well sort of. What you list and what you don't list is COMPLETELY UP TO YOU. There is an easy online source for you to do it at http://www.fatsecret.com, which I found INCREDIBLY useful and easy to do. Plus it can go with you and your mobile devices.
However, if you want to do it the Diet Royale™ way (or as I like to say "The Queen's Way"), I've made you a planner you can easily fill out, save and print out to your heart's content. No membership required. No fees. It's completely free. All you need is a recent version of Acrobat (I think it is compatible with 7 and up), and time to think about what you are going to eat.
Download The Royale Meal Planner PDF here.
It looks something like this.
It Doesn't Have To Be Perfect
The sample menu is merely a sample of my Day 03. Word of caution, it doesn't have to be perfect. I found it was virtually impossible to have a perfect day. I tried many different ways to get a perfect day and I think I struck gold once meeting all my Magic Numbers. That was almost 2 years ago, and I don't know if I kept the formula. Plus, I recall it wasn't very satisfying.
You don't want to starve yourself. You don't want to punish yourself because Dinner may be a little bigger than Lunch. Simply do your best. The point is behind the planner is to get you to pay attention to the foods you eat and know how much of each nutritional value you are getting.
You will find it very hard to keep your Carbohydrates (Carbs) levels low, while keeping you Sodium level low too. I found the fewer the Carbs, the higher the Sodium is in some foods. Don't worry about it. Don't fuss over it. Just know it is going to happen. If I had to pick, I would choose lower Sodium.
Do I Have To Plan Every Day?
You can, but you don't have too. I would recommend doing this for a few months, until you have an idea of what to eat and not eat on your own. In 2010, I pretty much kept a daily log. There were days I forgot or days I didn't want to. There were days I was sometimes too busy. However, I found I was more successful about keeping on track if I made a daily meal plan.
A Word About Potassium
Like I mentioned in Chapter 3: The Full House and the Royale Flush™, potassium is often not listed on Nutrition Facts, because it is not required by the FDA for food companies to list it. You are often times going to have to leave this field blank, do some research, or make an educated guess. That is all I can tell you. When I can't find potassium on a food, I sometimes put a standard 50 mgs for most foods that are healthy and organic. Junk food I just leave blank. These are places you can look online to find out how much potassium might be in your food:
http://www.vaughns-1-pagers.com/food/potassium-foods.htm
http://www.healthaliciousness.com/articles/food-sources-of-potassium.php
http://www.drugs.com/cg/potassium-content-of-foods-list.html
http://www.dietandfitnesstoday.com/potassium.php
So take it easy. The Royale Meal Planner is not the end-all-be-all of planners. It is simply a tool you can use to help you on your way. Good luck
However, if you want to do it the Diet Royale™ way (or as I like to say "The Queen's Way"), I've made you a planner you can easily fill out, save and print out to your heart's content. No membership required. No fees. It's completely free. All you need is a recent version of Acrobat (I think it is compatible with 7 and up), and time to think about what you are going to eat.
Download The Royale Meal Planner PDF here.
It looks something like this.
|
| This is a sample of the planner. This is Day 03. This is not a perfect menu, but it gives you an idea of how the tables work. |
It Doesn't Have To Be Perfect
The sample menu is merely a sample of my Day 03. Word of caution, it doesn't have to be perfect. I found it was virtually impossible to have a perfect day. I tried many different ways to get a perfect day and I think I struck gold once meeting all my Magic Numbers. That was almost 2 years ago, and I don't know if I kept the formula. Plus, I recall it wasn't very satisfying.
You don't want to starve yourself. You don't want to punish yourself because Dinner may be a little bigger than Lunch. Simply do your best. The point is behind the planner is to get you to pay attention to the foods you eat and know how much of each nutritional value you are getting.
You will find it very hard to keep your Carbohydrates (Carbs) levels low, while keeping you Sodium level low too. I found the fewer the Carbs, the higher the Sodium is in some foods. Don't worry about it. Don't fuss over it. Just know it is going to happen. If I had to pick, I would choose lower Sodium.
Do I Have To Plan Every Day?
You can, but you don't have too. I would recommend doing this for a few months, until you have an idea of what to eat and not eat on your own. In 2010, I pretty much kept a daily log. There were days I forgot or days I didn't want to. There were days I was sometimes too busy. However, I found I was more successful about keeping on track if I made a daily meal plan.
A Word About Potassium
Like I mentioned in Chapter 3: The Full House and the Royale Flush™, potassium is often not listed on Nutrition Facts, because it is not required by the FDA for food companies to list it. You are often times going to have to leave this field blank, do some research, or make an educated guess. That is all I can tell you. When I can't find potassium on a food, I sometimes put a standard 50 mgs for most foods that are healthy and organic. Junk food I just leave blank. These are places you can look online to find out how much potassium might be in your food:
http://www.vaughns-1-pagers.com/food/potassium-foods.htm
http://www.healthaliciousness.com/articles/food-sources-of-potassium.php
http://www.drugs.com/cg/potassium-content-of-foods-list.html
http://www.dietandfitnesstoday.com/potassium.php
So take it easy. The Royale Meal Planner is not the end-all-be-all of planners. It is simply a tool you can use to help you on your way. Good luck
Chapter 9: Patents of Nobility
Remember all that math you had to do? Well this is the place where I will upload worksheets that should help you do the math in a simpler manner.
All forms will now be available to download from here: https://sites.google.com/site/dietroyale/chapter-3-the-full-house-and-the-royale-flush
Follow this link to download the Patents of Nobility worksheet and others.
You should be able to fill in the form fields to create some of your numbers.
A Patent of Nobility in literal terms is in this context 'patent' refers to the actual document (often a very formal letter) appointing a person an aristocrat. However, in terms of the Diet Royale™, it is simply your form for figuring out your Magic Numbers.
This is that the worksheet looks like for me:
If you didn't download it from up top, you can Download the Patents of Nobility PDF worksheet here.
You will need to refer to Chapter 3: The Full House and the Royale Flush™ to help you with some of the figures.
Don't forget to download the daily empire found on https://sites.google.com/site/dietroyale/chapter-3-the-full-house-and-the-royale-flush . It will help you figure out how to break down your calories in the Diet Royale Way!
All forms will now be available to download from here: https://sites.google.com/site/dietroyale/chapter-3-the-full-house-and-the-royale-flush
Follow this link to download the Patents of Nobility worksheet and others.
You should be able to fill in the form fields to create some of your numbers.
A Patent of Nobility in literal terms is in this context 'patent' refers to the actual document (often a very formal letter) appointing a person an aristocrat. However, in terms of the Diet Royale™, it is simply your form for figuring out your Magic Numbers.
This is that the worksheet looks like for me:
 |
| This is a sample of my worksheet. You will be able to fill in the fields to create your own. Update every 10 lbs. loss. |
If you didn't download it from up top, you can Download the Patents of Nobility PDF worksheet here.
You will need to refer to Chapter 3: The Full House and the Royale Flush™ to help you with some of the figures.
Don't forget to download the daily empire found on https://sites.google.com/site/dietroyale/chapter-3-the-full-house-and-the-royale-flush . It will help you figure out how to break down your calories in the Diet Royale Way!
|
| Easily figure out your allocated calories for each meal, simply by entering your total calories on this worksheet. |
Day 02: New Year's Eve & Pizza
So today went really well ... for the most part. I had Muscle Milk, a banana, Greek Yogurt with peaches, and 8 oz. of V8 Splash for breakfast. About 510 calories, and a great way to start the day. For snack, I had 170 calories in roasted almonds. For lunch I had chicken noodle soup, 8 oz. of Naked Blue Machine and 8 oz. of V8 Splash. I believe (without my daily planner in front of me) it was about 300 calories. The soup pushed my sodium levels past what I wanted, but it wasn't bad. For my second snack I had canned peaches. For me this might have been a bad idea. I find my stomach processes fruit really fast, so within an hour I was super hungry. Painfully hungry. I got home and I hadn't decided on dinner ... but the future Hubs wanted pizza.
Well I let it go, because 'heck, it was New Year's Eve, and only day 2.' I let the pizza win. One last hurrah, with the knowledge I would walk first thing New Year's Day.
By the way, as of yesterday morning, I weighed in at 188.8 down from 190. I am not going to weigh in today, because I know the pizza likely pushed me back to 190 ... and I'd rather not look and upset myself. I will save my next weigh in for the up coming Sunday or Monday.
So Day 03 is here, and I started it out with a good night's sleep. Woke up and did my body photos, for progress checking, and am preparing to go for a brisk walk.
I am going to have a frozen "diet" meal for breakfast. I recommend if you are going to have a pre-prepared "diet" entree, it be first thing in the morning, when you get to dine like a King. Remember, they are packed with sodium. So it is better to eat it in the morning so you can burn through it and flush it out with PLENTY OF WATER!!!
Good luck, and happy new year.
Well I let it go, because 'heck, it was New Year's Eve, and only day 2.' I let the pizza win. One last hurrah, with the knowledge I would walk first thing New Year's Day.
By the way, as of yesterday morning, I weighed in at 188.8 down from 190. I am not going to weigh in today, because I know the pizza likely pushed me back to 190 ... and I'd rather not look and upset myself. I will save my next weigh in for the up coming Sunday or Monday.
So Day 03 is here, and I started it out with a good night's sleep. Woke up and did my body photos, for progress checking, and am preparing to go for a brisk walk.
I am going to have a frozen "diet" meal for breakfast. I recommend if you are going to have a pre-prepared "diet" entree, it be first thing in the morning, when you get to dine like a King. Remember, they are packed with sodium. So it is better to eat it in the morning so you can burn through it and flush it out with PLENTY OF WATER!!!
Good luck, and happy new year.
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