YOU: On a Diet Cheat Sheet

You say you are busy, but I say that’s no excuse!

You say you are busy, but I say that’s no excuse!

Before I was on The Dr. Oz Show, I had many friends come to me for advice on weight loss and exercise. May of them did not have the time to read YOU: On a Diet or watch the show. To help them (and now YOU), I came up with a “cheat sheet” explaining how to start a healthy weight-loss journey.


YOU: On a Diet Cheat Sheet

The big picture: eat 3 main meals plus snacks so you’re never hungry.


Breakfast :

  • 1/2-1 cup of steel cut oats with a ½ tsp of cinnamon or high fiber cereal with fresh fruit and cinnamon.


  • Veggie burger on 100% whole wheat bread, wrap or pita with your choice of veggie toppings (hold the ketchup or go very light). One cup of low-sodium soup or a side salad.


  • Stick to baked or grilled chicken or fish, nothing fried. Anything that walks on 4 legs should only be eaten 1 time per week. As a side dish, have fresh or frozen veggies, whole grain rice or pasta, brown rice or a very small baked potato.


  • Be prepared! Always keep cut-up vegetables and fruit in the fridge and healthy snacks like nuts or a bar in your car or purse.

The Top No-No’s:

Don’t eat it if one of these is the first 5 ingredients:

  • Simple sugars
  • Enriched flour
  • Bleached flour
  • Refined flour
  • HFCS (high-fructose corn syrup)

More Helpful Tips:

  • If you fall off the wagon and eat something bad, hop right back on the wagon with your next meal or snack.
  • A portion of protein should be no bigger than the size of you palm.
  • Eat all your meals on small (9”) plates.
  • Read labels! Check the sodium content to make sure it’s less than 400mg per serving.
  • Don’t add salt or sugar to anything!
  • Drink a glass of water or skim milk before you eat.
  • Walk, Walk, Walk! If you have time to sit down, then you have time to take a walk!
  • Strength train at least for 20 minutes, 3 times a week. Remember you can always build on the cardio and strength training.
  • Stretch every day.
  • Smile!

Will you ever feel comfortable in your own skin? That is, if you don't make an effort to protect it? Although 64% of adults do report wearing sunscreen when outside for prolonged periods of time, it turns out that only about 10% of people surveyed actually protect themselves daily, according to a recent review.

No matter what your skin tone is, unless you live in a cave with no sunlight, daily protection with either sunscreen, sunblock or protective clothing can not only protect you from developing sunburns (ouch!) but can significantly reduce your risk of developing skin cancer, particularly the deadliest type called melanoma. In addition, for those of you wanting to keep your youthful looks, daily sunscreen has been shown to reduce the development of wrinkles. A great teacher once told me that the best way to not have wrinkles is not to get them in the first place (think of how much money you can save on useless creams that claim to diminish wrinkles).

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