Lose Weight with My Healthy Eating Plan Challenge

Do You Need Help Finding the Healthiest Weight Loss Plan?

Now that I have your attention about weight loss, I will let you in on a secret. By eating from the Mediterranean Diet Plan, you can also add years to your life, take care of your heart and lose weight the healthy way. Studies done on more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular deaths and as well as overall mortality. This eating plan is also associated with a reduced incidence of cancer, Parkinson’s and Alzheimer’s diseases.

The OmniHeart “Unsaturated Fat” diet and the PREMED plans are often picked by registered dietitians as the most healthy of all the meal plans. Why? They are made of real food with lots of vitamins, minerals and nutrients. Depending on your goals, if you eat between 1,500 to 2,000 calories per day from the following food groups, you can do your heart and body a favor, by eating more nutrient rich foods and less processed junk food. Many Americans eat foods with little nutrition and often, overweight or obese people are malnourished.

An estimated 160 million Americans are either obese or overweight. These are also major challenges for America’s children – nearly 30% of boys and girls under age 20 are either obese or overweight, up from 19% in 1980.

We know that there are severe health effects related to obesity, including cardiovascular disease, diabetes, and many cancers. This problem could be turned around if we began to eat more real food from the food groups, instead of eating highly processed foods like fried foods, candy, ice cream, chips, pies, cupcakes, cookies and fast food.

As a health coach, I attempt to eat from the Mediterranean Diet as a way of life, however, I begin to slip back. So every year for 21 days, I challenge myself to eat real foods and avoid white flour, white rice, white sugar, highly processed foods and saturated fat. Talking about eating healthy and doing it are two different things. How do I succeed? I follow this plan:

  • 4 servings of vegetables per day
  • 4 servings of fruit per day
  • 4 servings of whole grains per day
  • 3 oz of lean meat, or poultry per day
  • 1 oz fish & seafood per day
  • 2 servings of non-fat or low fat dairy per day ( mostly milk and plain yogurt)
  • 1 serving of legumes per day  (beans)
  • 1-3 servings of olive oil per day per day
  • 1 ounce of nuts per day ( 1 oz in a measuring cup. )
  • 1 homemade dessert made only from nuts, dark chocolate, whole grains or fruit

If you would like to join me – for FREE- for 3 weeks, 1 week or 1 day, email me at: wellcoachlynell@gmail.com and I will e-mail you a daily inspirational tip for the duration of the Healthy Eating Challenge. Or sign up for my monthly Health Coach Newsletter at www.LynellRoss.com. 


I could use some encouragement too, so I will send the first ten people who e-mail me to join the challenge, a FREE copy of my book: Health Coach Wisdom~ You Have The Power to be Healthy! My book has 84 heart healthy recipes to get you started on your healthy eating lifestyle. Let me know if you prefer the e-book version or a hard copy. I will send it to you asap! In the meantime, here is a copy of the eating plan with correct serving sizes so you can get started on your healthy weight loss challenge:

Mediterranean Diet 001For more information about heart health, weight loss and creating your own healthy lifestyle, visit my website at www.LynellRoss.com or pick up a copy of my book, Health Coach Wisdom at Amazon, Balboa Press or on my website. Living a healthy lifestyle can be fun and delicious!

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