by Brant Secunda and Mark Allen

Adapted from their bestselling book, “Fit Soul, Fit Body”

For many of us, 2011 was a year characterized by stress, weight gain, too much work, lack of motivation, and negative emotions. Fortunately, a new year is upon us. With it comes a new chance to achieve health and happiness by trying out some new behaviors and attitudes, and working at it step-by-step.

It’s not difficult to change your body, your mood, and your relationship to life, work, and others. We travel the US teaching people how to manage stress, get reacquainted with nature, and become energetic and healthy.

Here are nine keys to achieving a fit body and a fit soul in 2012.

Key #1: Minimize six types of stress in your life. Chronic stress produces high cortisol levels that don’t go away. Chronically high cortisol will make you sick, physically and emotionally. Stress can come from multiple sources including these six: negative emotions, too little sleep, poor diet, overwork, toxic chemicals, and inflammation. The antidote for stress is balance. Look at each of these six stress triggers individually and work on finding small ways to reduce excesses and achieve more balance in each area. Seek more laughter, calmness, and clarity in your life.

Key #2: Seek a “quiet mind.” Ignoring external chatter and focusing on one thought or a single repetition is an extremely effective tool for dissipating emotional stress and helping shift negative thoughts. Learning to achieve a quiet mind also helps to reduce cortisol levels in your body and increase DHEA, a feel-good hormone that promotes feeling of serenity. Quieting your mind can help you sleep better, eat more healthfully, and keep work and life pressures in perspective. One of the best ways to quiet your mind is to exercise, especially outside.

Key #3: Transform negative emotions. Good thoughts lead us to incredible awareness and experiences. Olympic athletes know this, which is why they psyche themselves up before a big event. Each day brings personal “Olympic moments”–for instance, an important meeting, a big workout, a tough but necessary talk with a friend, or a commitment to a daily spiritual practice. Fear, anger, and jealousy hinder our optimal performance. Bite off a smaller chunk of tasks that seem overwhelming. Get perspective on the real significance of your troubles and reactions by being out in nature. Accept the fact that challenge is normal and life is not controllable.

Key #4: Reconnect to nature. Who hasn’t been touched by a rose in bloom or trees coming to life in the springtime? Having a sense that you and Mother Earth have a special relationship lets you know that everything is as it should be, which makes our souls happy. The more you connect to nature, the more open you will be to its wisdom and calming influence.

Key #5: Love yourself more. Self-love is the best way to honor yourself, and the most immediate tool you can use to fortify yourself against negative emotions like fear or self-doubt. Learning to honor and love yourself instantly transforms “need” into “peace.” One of the factors that eats away at self-love is boredom–boredom with work, boredom with your own repetitious behaviors, boredom with life. Try to find what’s new in the old; seek out new ways of thinking and behaving. Draw strength, support, and affirmation from community.

Key #6: Know your goal. To get somewhere, you first have to know where you want to go. What physical goals are you striving toward? What kind of person do you want to become? Having these answers sets your intentions, helps focus your efforts, and provides you with tangible ways to measure the results. Set small goals. Set yourself up for success; for example, schedule your workouts at a time when you’ll be most likely to do them. Turn your attention away from negative thoughts.

Key #7: Live your intention. Asking for a healthy soul but choosing unsupportive friends will only prevent you from finding peace. Asking for a fit body, but eating junk foods, will only sabotage your own success. Surround yourself with actions, thoughts, and people who will empower you and allow you to achieve your personal success.

Key #8: Slow down. In the modern world, most people feel they must push their bodies and souls to the limit to make any gains in fitness, or in life. Slowing down allows your body to run more efficiently. Apply small focused changes that are gradual versus intense.

Key #9: Eat like a cave man. Our bodies weren’t built to withstand the rapid changes we’ve witnessed in our food industry. The hunting and gathering we once did has turned into drive-throughs, super-sized meals, and chemically laden foods our organs don’t have the ability to use or process. Eating the right amounts of carbohydrates, fats, and protein based on ancient genetics keeps you from eating either too little or too much, both of which cause us to hold onto unwanted and unnecessary body fat. Drink lots of water and eat whole, unprocessed foods.

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Shaman-healer Brant Secunda and six-time world champion Ironman Mark Allen are body-soul fitness experts and seminar leaders known for blending ancient shamanic wisdom with the latest scientific findings on nutrition, fitness, mood, and stress, and turning them into fresh tips and advice for improving health and well-being. Their new book is Fit Soul, Fit Body: 9 Keys to Healthier, Happier You (BenBella Books). Learn more at www.fitsoul-fitbody.com.

By Maris Callahan for DietsInReview.com

The South Beach Diet was created by cardiologist Arthur Agatston and dietitian Marie Almon Arthur as an alternative to once-popular low-fat diets. It’s based on the glycemic index, which is a way of measuring how quickly certain foods raise blood sugar levels. On the South Beach Diet, you will consume foods that are low on the glycemic index and avoid foods that are higher in processed carbohydrates.

Like the notable Atkins Diet, the South Beach Diet is considered a low-carb diet and comprised of three phases. “Phase 1″ lasts for the first two weeks of the diet and requires dieters to eliminate all sugar, processed carbohydrates, fruits, and some high-starch vegetables. Its purpose is to eliminate the hunger cycle and help jump start weight loss. “Phase 2”reintroduces most fruits and vegetables and limited portions of whole grains. This is the phase that dieters will follow for the majority of the diet. Once you have reached your goal weight, you enter “Phase 3,” which is known as the maintenance phase and lasts for life.

On the South Beach Diet, you will eat a lot of vegetables, healthy fats and lean protein such as chicken, fish and legumes. Once you hit Phase 3, dieters can resume normal eating but are expected to follow the basic principles of the diet to maintain lifetime weight loss.

The following menu is for Phase One of the South Beach Diet to help kick your weight loss plan into gear.

Monday:

Breakfast – Asparagus and Cheese Strata

Lunch – Low-Carb Waldorf Chicken Salad over a bed of lettuce with tomato slices.

Dinner – Greek Swordfish, Braised Collard Greens with Red Wine, Popcorn Roasted Cauliflower

Snacks – Soy Steamer, 1-cup sugar snap peas, ¼ cup mixed nuts

Tuesday:

Breakfast – Puffy Omelet with Cheese Sauce, two slices turkey bacon

Lunch – Cobb Salad

Dinner – 4 ounces grilled sirloin, BBQ Vegetable Pockets, Better than Mashed Potatoes

Snacks – 6 ounces low-fat Greek yogurt, celery with 2 tablespoons peanut butter

Wednesday:

Breakfast – Southwest Quiche

Lunch – Black and Bleu Salad

Dinner – Seared scallops, Asian Broccoli Salad, Asian Cole Slaw

Snacks – Celery with 2 Tablespoons Ranch dip, ¼ cup mixed nuts, Peanut Butter Mousse

Thursday:

Breakfast – Egg White Veggie Omelet

Lunch – Barbecued Chicken Salad

Dinner – Turkey Burger, Dijon Mustard Green Beans, Hearts of Romaine with Raspberry Dressing

Snacks – Low-fat string cheese, 1 small tomato with flavored salt, sliced bell peppers with ¼ cup guacamole.

Friday:

Breakfast – Southwest Quiche

Lunch – Baby Spinach and Orange Salad topped with grilled chicken

Dinner – Spinach with Chicken and Apricots, Roasted Green Beans with Mushrooms, Parmesan and Balsamic from Kalyn’s Kitchen.

Snacks – Celery sticks with 2 tablespoons peanut butter, chicken crackers with 1-ounce low-fat cheese, strawberry smoothie

Saturday:

Breakfast – Mexican Baked Eggs from Kalyn’s Kitchen

Lunch – Low Carb Clam Chowder, Broccoli Walnut Salad

Dinner – Easy Salmon Salad, 1 cup White Bean Veggie Soup

Snacks – Celery with ¼ cup Tuscan Bean Dip, Italian Cream Soda

Sunday:

Breakfast – Breakfast Casserole with Mushrooms, Bell Peppers and Feta from Kalyn’s Kitchen

Lunch – Asian Chicken Vegetable Salad

Dinner – White Bean Chicken Chili, Aromatic Roasted Vegetables

Snacks – Low Carb Blondies, Sliced Bell Peppers with Blue Cheese Dip

By Maris Callahan for DietsInReview.com

While a lot structured diets are difficult to follow due to limited menu choices or availability of unique ingredients, the Medifast program is a widely available weight-loss program that includes 70 meal-replacement options

While there are a number of varieties of Medifast, the primary program is called “5 plus 1” and calls for five daily Medifast meal replacement drinks or foods and one “lean and green” meal consisting of lean meat or fish along with three servings of vegetables and 1 Tbsp. of your choice of condiment.

The plan, which allows dieters 800-1,000 calories a day, is designed as a high-protein, low-carb way to lose 2 to 5 pounds per week without losing muscle mass. Ideal for people who struggle with making healthy choices, you select five daily meal replacements from an assortment of Medifast’s portion-controlled shakes, puddings, eggs, oatmeal, chili, bars, or soups.

For your sixth and final meal of the day, we have seven great meal options that will have you looking lean in no time.

Monday:

Breakfast: Medifast Apple Cinnamon Oatmeal

Snack: Medifast French Vanilla Shake

Lunch: Medifast Homestyle Chili

Snack: Medifast Banana Pudding

Lean and Green: Grilled Halibut with Pineapple (skip the brown sugar!) with 1 cup steamed broccoli and 2 cups tossed mixed baby greens with cherry tomatoes, cucumber slices

Snack: Medifast Cranberry Mango Fruit Drink

Tuesday:

Breakfast: Medifast Southwest Style Eggs with Egg Whites

Snack: Medifast Apple Cinnamon Soy Crisps

Lunch:  Medifast Chicken and Wild Rice Soup

Snack: Medifast Cherry Pomegranate Shake with Antioxidants

Lean and Green: Broiled Tofu with Steamed Asparagus with Pine Nuts & Lemon and 2 cups tossed mixed baby greens with cherry tomatoes, cucumber slices

Snack: Brownie with Real Chocolate Chips

Wednesday:

Breakfast: Medifast Original Style Eggs with Egg Whites

Snack: Medifast Garden Vegetable Crackers

Lunch: Medifast Cream of Tomato Soup

Snack: Medifast Dark Chocolate Shake with Antioxidants

Lean and Green: Grilled Tilapia Kabobs with 1 cup grilled zucchini and 2 cups steamed spinach

Snack: Medifast Vanilla Pudding

Thursday:

Breakfast: Medifast Calorie Burn Cappuccino

Snack: Medifast Maple & Brown Sugar Oatmeal

Lunch: Medifast Beef Vegetable Stew

Snack: Medifast Cinnamon Pretzel Sticks

Lean and Green: Lemon Baked Fish, 1 cup steamed green beans, 2 cups steamed spinach

Snack: Medifast Orange Crème 5S Shake

Friday:

Breakfast: Medifast Scrambled Eggs

Snack: Medifast White Cheddar Soy Crisps

Lunch: Medifast Maryland Crab Soup

Snack: Medifast Chocolate Mint Soft Serve

Lean and Green: Herb Grilled Turkey Breast, 2 cups chopped raw kale, 1 cup 7-Vegetable Soup

Snack: Medifast Mocha S5 Shake

Saturday:

Breakfast: Medifast Chocolate Chip Pancakes

Snack: Medifast Apple Cinnamon Soy Crisps

Lunch:  Medifast Cream of Chicken Soup

Snack: Medifast Banana Crème 70 Shake

Lean and Green:  Grilled chicken sliced over 2 cups romaine lettuce, chopped tomato, cucumber, red bell pepper and ¼ cup salsa

Snack: Chocolate Chip Soft Bake

Sunday:

Breakfast: Medifast Spiced Pancakes

Snack: Medifast Apple Cinnamon Soy Crisps

Lunch: Medifast Hearty Vegetarian Sloppy Joe

Snack: Medifast Mango Soft Serve

Lean and Green: Grilled Garlic Citrus Chicken (hold the oil), Green Bean Salad, 1 cup jicama

Snack: Medifast Dark Chocolate 55 Shake

By Maris Callahan for DietsInReview.com

If you’re overweight and have type 2 diabetes, shedding pounds can help control or eliminate some of the symptoms of your condition. Weight loss is proven to lower blood sugar, improve overall health and increase energy. As with any diet, it is important to consult your doctor or health care provider before beginning.

While there are a lot of misconceptions about the proper diet for someone who has diabetes, a person who wants to lose weight, regardless of their condition, should focus on calorie-counting and portion control. According to Dr. Sarah Khan, resident pharmacist at DietsInReview.com with expertise in diabetes management, diabetic dieters should count their carbohydrate intake and aim to eat fewer than 120 grams of carbs per day.

“For diabetics specifically we focus on the DASH diet (Dietary Approach to Stop Hypertension) which is high in fruits and vegetables, low-fat or non-fat dairy and whole grains,” said Dr. Khan. “Diabetics should also focus on a low-sodium diet with less than 2,000 mg of salt per day. High blood pressure tends to go hand in hand with diabetes and we are more aggressive with their blood pressure control because of all the complications it could cause if we let it become too high.”

Anyone with diabetes who is newly diagnosed or beginning a new weight loss program should consult with a registered dietitian or certified diabetes educator who can review their dietary requirements and provide careful advice.

“Ultimately, a person with diabetes should eat a healthy diet the way we all should eat,” said Rebecca Subbiah, R.D. of Chow & Chatter. “To lose weight, the key is portion control. “Eat regular meals rich in fruits and vegetables, choose whole grain carbohydrates, and stick to small portions.” For example, stick with one cup of cooked brown rice or one medium baked potato.

“Many diabetics are under the impression that carbs are bad,” said Khan. “They are not and we need them for quick energy. Eating real, whole foods in moderation and portion control is very important to helping a diabetic achieve weight loss success.”

Monday:

Breakfast: Apple Cinnamon Oatmeal, banana.
Lunch: Quinoa Salad; steamed kale, light string cheese.
Dinner: Oven Beef Stew, Buttermilk Biscuits, roasted broccoli.
Snack Options:  Orange Date Bars, Easy Chai Tea, raw carrots and celery with two tablespoons hummus.

Tuesday:

Breakfast: Hard-boiled egg, Ginger Blueberry Muffin Top, fresh fruit.
Lunch: Peter’s Grill Vegetable Soup, whole grain crackers, 1 ounce low-fat cheese.
Dinner: Baked Fish Fillets, steamed kale, Popcorn Roasted Cauliflower.
Snack Options: Mediterranean Garlic Pine Nuts, apple with a tablespoon nut butter, 1 frozen, sugar-free Popsicle.

Wednesday:

Breakfast: Non-Fat Greek Yogurt with Homemade Granola; one-cup blueberries.
Lunch: Avocado Shrimp Cup Salad over mixed greens, tomato and cucumber slices, apple.
Dinner: Italian Spaghetti; Mixed Green Salad with 2 Tablespoons Low-carb Strawberry Vinaigrette Dressing.
Snack Options: Rice Krispie Cookies, Hot Roasted Pumpkin Seeds, ¼ cup unsweetened trail mix.

Thursday:

Breakfast: Breakfast Sandwich: Top a whole wheat English muffin with 1 ounce lean ham, 1 cooked egg white and a flavored mustard. Pair it with fresh fruit and a small wedge of low fat cheese.
Lunch: Walnut Encrusted Salmon over fresh spinach, baby carrots.
Dinner: Baked Chicken, Orange Rice, steamed or sautéed spinach.
Snack Options: Sugar-Free Grilled Fruit, 1 banana with 1 Tablespoon peanut butter, Raw Almond Cookies.

Friday:

Breakfast: Breakfast Shake: 1 cup fat free milk or plain non fat yogurt, blended with 1/2 cup fruit, 1 tsp. wheat germ and add 1 tsp. nuts or nut butter, ice and blend.
Lunch: Low-Carb Chicken Salad on two slices of whole-wheat bread with lettuce and tomato.
Dinner: Stovetop Pasta Marinara with Broccoli & Chickpeas.
Snack Options: Black Bottom Pie, ¼ cup dried apricots, 12 whole-wheat pita chips with 2 Tablespoons Wholly Guacamole.

Saturday:

Breakfast: Low-Carb Pancakes topped with sugar-free maple syrup and fresh strawberries, ½ cup plain yogurt.
Lunch: Peach Grilled Chicken, two whole-grain flatbread crackers.
Dinner: Country Style Chili with 12 baked tortilla chips, one-ounce reduced-fat cheese.
Snack Options: Baked Apples, one-cup light popcorn, Red White & Blue Fruit Salad.

Sunday:

Breakfast: Eggs Benedict, two slices turkey bacon or sausage. ½ c fresh melon.
Lunch: 1 cup Ginger Acorn Squash Bisque, 2 cups mixed green salad with fat-free dressing.
Dinner: Shrimp Scampi, steamed green beans.
Snack Options: Berry Pudding, 5 cherry tomatoes + 1 Tablespoon ranch, ½ cup non-fat Greek yogurt.

By Maris Callahan at DietsInReview.com

If you’re wistfully tuned in to The Biggest Loser this season, it’s easy to follow along with your favorite contestants from your own home to help reach your weight loss goals.

The Biggest Loser Diet, which was co-created and is monitored by registered dietitian Cheryl Forberg, is a modified low-carbohydrate diet. On the plan, 45% of the calories you eat will come from carbohydrates (mostly fruit, vegetables and whole grains), 30% of calories from protein, and 25% of calories from healthy fats or oils (seeds, nuts, avocado, olive oil).

“Eat protein with every meal and snack because it keeps your blood sugar levels steady and will keep you fuller longer,” said Courtney Crozier, fan favorite contestant from The Biggest Loser, Season 11 and current Biggest Loser Correspondent at DietsInReview. “We loved eating egg white omelets on the ranch. We’d load it with veggies because the fiber and protein kept us full and ready to burn more calories as the day went on.”

The diet also eliminates “white stuff” such as flour and refined sugar, while following a “4-3-2-1” rule, where you eat 4 cups minimum of fruits and vegetables, 3 servings of healthy proteins, 2 servings of whole grains and 1 serving of healthy fat.  There is room for one optional treat per day.

“Making quick and easy meals is so crucial to weight loss,” said Crozier. “It is so easy to go through a fast food restaurant drive through because it’s quick and simple and so many people think it’s quicker than cooking at home. Try simple, healthy salads and sandwiches. Once you have a few favorite recipes, you will see that great tasting, healthy food can be quick, too.

Participants are encouraged to track calories consumed and keep a diet and exercise journal to help monitor progress. As with any diet, it is important to talk to your doctor or health care provider before you begin.

Monday:

Breakfast: Courtney Crozier’s Egg White Veggie Omelet (recipe below); tomato slices; 1 orange.

Egg White Veggie Omelet

• 4-5 egg whites
• 1 cup of spinach
• 1/4 cup chopped onion
• 1/4 cup chopped zucchini
• 1/4 cup green/red/yellow bell pepper
• 1/8 cup chopped jalapenos (optional)
• 1 clove of garlic or minced garlic
• 1 wedge of Laughing Cow cheese, chopped (any flavor)
• 2 tablespoons of picante sauce (optional)
• Mrs. Dash Onion & Herb seasoning

1. Spray a medium nonstick skillet with olive oil spray. Set over medium heat. Add the onion, zucchini, bell peppers, jalapenos, and garlic. Cook, stirring occasionally, for 4 to 5 minutes until the onion is almost tender. Add the spinach and cook for 1 to 2 minutes or until wilted. Remove the vegetables to a plate. Cover and set aside to keep warm.
2. In a bowl, whisk the egg whites, Mrs. Dash, Laughing Cow cheese and hot sauce until the egg whites bubble lightly. Coat the pan with olive oil spray. Set over medium heat. Pour the egg white mixture into the pan. Cook, lifting the edges with a spatula as they start to set and tipping the pan for uncooked egg whites to run underneath, for 2 to 3 minutes, or until almost set. Flip the omelet. Spoon the vegetables over the egg-white mixture. Cover and cook for 1 to 2 minutes or until the cheese is melted. Fold the omelet in half. Plate it and serve with more hot sauce on top if desired.

Lunch: Andrea’s Turkey Wrap; 1 apple; ½ cup low-fat Greek yogurt.

Dinner: Pork & Vegetable Stir Fry with Peanut & Orange Sauce; ½ cup brown rice; ½ cup steamed green vegetables.

Snacks: 100-Calorie pack of Wholly Guacamole with Baby Carrots; Pumpkin Walnut Snack Muffin; Apple with 1 Tablespoon Peanut Butter.

Tuesday:

Breakfast: Banana and Oat Muffin; 1 glass skim milk; 1 cup grapes.

Lunch:  Courtney Crozier’s Turkey & Avocado Sandwich: 2 slices 35-calorie high fiber bread, 1 slice low-fat cheese, 3 ounces of low-sodium turkey breast and ¼ of an avocado; 1 apple.

Dinner: Dave’s Teriyaki Tofu; Papaya Salad with Peanut and Grilled Shrimp.

Snacks: Greek Yogurt Parfait; banana with 1 Tablespoon almond butter; Apricot-Oatmeal Granola Bar.

Wednesday:

Breakfast: Turkey Sausage & Egg Breakfast Wrap; 1 cup fresh melon slices.

Lunch: Mango Grilled Chicken Salad; apple; 2-ounce whole-wheat roll.

Dinner: Grilled Tuna with Tapenade and Succotash; Roasted Cauliflower.

Snacks: Light String Cheese; Banana Berry Muffin; 24 almonds.

Thursday:

Breakfast: ¾ cup fat-free Greek Yogurt with 2 tablespoons Nut & Raisin Granola and one cup blueberries or strawberries.

Lunch: Barbecue Pork Sandwich; Curried Baby Carrots.

Dinner: Shrimp Stir-Fry; Asian Chopped Salad; 1 orange.

Snacks: Protein Energy Bar; 2 tablespoons Kalamata Olive Hummus with 15 baby carrots; ½ cup Biggest Loser Mint Chocolate Chip Frozen Yogurt.

Friday:

Breakfast: Not So McMuffin; 2 slices turkey bacon, 1 cup sliced melon.

Lunch: Biggest Loser White House Salad, BBQ Chicken Mini Pizzas,

Dinner: Angel Hair with Rockin’ Red Clam Sauce, 2 cups mixed green salad with 2 tablespoons fat-free salad dressing, 5-ounce glass red wine.

Snacks: Jillian Michaels Cranberry Diet Drink; celery with 2 tablespoons peanut or almond butter; Nectarine & Raspberry Sundae.

Saturday:

Breakfast: 4 scrambled egg whites, with 1 cup baby spinach and ½ cup red bell peppers; Biggest Loser Breakfast Sausage; ½ cup pineapple.

Lunch: Southwestern Turkey Salad Wraps; 1 ½ cup grapes; 1 light string cheese.

Dinner: Beef Burgers and Sweet Potato Fries; 1/2 cup naturally sugar-free applesauce; Creamy But Not Creamed Spinach.

Snacks: Tiramisu Custard,

Sunday:

Breakfast: Pete’s Low Calorie Breakfast omelet, 1 cup fruit salad, 2 slices turkey bacon.

Lunch: Turkey & Black Bean Chili with ¼ cup low-fat shredded cheddar cheese, apple slices.

Dinner: Lemon Yogurt Chicken (use fat-free yogurt); Chopped Broccoli with Pine Nuts.

Snacks: ¾ cup fat-free Greek yogurt with 2 packets Truvia, 1 tablespoon almond butter and 1 teaspoon vanilla extract; ¼ cup Adam Hurtado’s Guacamole with baby carrots.

This guest post comes from Dani Mardayat, who writes the blog Romancing the Scone. For more tips and ideas from Dani on healthy travel tips, check out her FaveDiets.com article on Healthy Eating at Airports.

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Ever wonder why you feel so dry and parched the minute you step off of the plane? “The reason why people get dehydrated is because of the humidity in pressurized cabins,” describes Heather Albertson, RD, LDN, CNSC, a clinical dietitian specialist at Johns Hopkins Bayview Medical Center. “The normal comfort zone is 50 percent of saturated air that we need. In the cabins, the pressure falls to 1 percent.” Albertson recommends that travelers chug back 6 to 8 ounces of water every hour to stay hydrated. You can zip through security with an empty bottle of water then later fill it up at the water fountain for a money saver. “Be careful about alcohol and coffee since they’re diuretics,” she warns. “If you’re going to drink coffee or alcohol, drink it at a minimum and pair it with water.”

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Remember, be sure to check out Dani’s article on Healthy Eating at Airports for more healthy traveling tips and suggestions.

Your Turn: What are your go-to suggestions for healthy eating while traveling?

By Maris Callahan at DietsInReview.com

While some diets are more restrictive than others, Weight Watchers offers a lot of options when it comes to eating your way to a healthy lifestyle. PointsPlus^® offers an integrated approach to weight loss by combining smarter eating, healthy habits, and exercise with a supportive community environment.

While you can follow the Weight Watchers PointsPlus^® program by attending in-person meetings or using online tools, choosing the right foods for your body can be tricky. The PointsPlus^® program encourages dieters to eat a variety of fresh, whole foods including fruits, vegetables, lean protein and filling, high-fiber whole grains.

Whether you are just beginning your new, healthy lifestyle or you’re feeling stuck in a rut, it is easier to stick to a diet when you know you have plenty of delicious foods to choose from.  We compiled a sample menu based on the diet’s principles of eating nutrient-dense foods and fresh, filling options for meals and snacks.

While every dieter is allotted a different number of daily PointsPlus^®  target based on his/her height and weight and several other factors, the following menu is designed to give you an idea of how filling and satisfying your meals can be while losing weight. Depending on your PointsPlus^®  target, you can choose one or two snacks from the options below to curb hunger between meals.

Monday:

Breakfast: Egg Sandwich: Scramble one egg with three egg whites in a pan coated with cooking spray. Serve on two slices of light whole-wheat toast with a handful of fresh spinach and a thick slice of tomato.

Lunch: 1 cup Bulgur Salad with Greens; 1-ounce low-fat string cheese; fresh fruit.

Dinner: Feta Stuffed Chicken Burger;  Parmesan Pepper Sweet Potato Fries; Grilled Pineapple.

Snack Options: Blueberry Scone; 1 cup baby carrots with 2 Tablespoons Healthy Two-Bean Hummus; Apple with 1 Tablespoon almond butter.

Tuesday:

Breakfast: Banana-Almond Oats. Stir one chopped banana into one cup of hot cooked oats. Season with cinnamon and 1 tablespoon chopped almonds (Source: WeightWatchers.com).

Lunch:  Egg Salad Sandwich: ½ cup egg salad prepared with light mayonnaise on two slices light whole wheat bread topped with a thick slice of tomato; baby carrots, celery and fresh salsa; 1 apple.

Dinner: Vegetarian Baked Ziti, 2 cups tossed salad with fat-free dressing.

Snack Options: Blueberry Shake, Baked Oatmeal Raisin Bars, Curried Kale Chips.

Wednesday:

Breakfast: ¾ cup high-fiber bran cereal with ½ cup fat-free milk and 1 cup mixed berries.

Lunch: Quinoa & Turkey Lettuce Wraps; 1 cup baby carrots; fresh fruit.

Dinner: Low-Fat Lentil Lasagna; 1 cup mixed steamed vegetables.

Snack Options: Frozen Fruit Salad, Apple Squares, 1 piece Homemade Fruit Leather

Thursday:

Breakfast: Apple Cinnamon Oatmeal

Lunch: Mango Chicken Salad, one serving whole-wheat crackers; fresh fruit.

Dinner: Chili & Cheese Potato: 1 large (5-inch) baked potato topped with 1 1/4 cups Healthy Chili and 1 tablespoon low-fat cheddar; steamed broccoli.

Snack: ½ cup homemade applesauce; 1 ounce Savory Flavored Nuts, fresh fruit.

Friday:

Breakfast: Veggie Egg White Scramble

Lunch: Grilled Cheese & Tomato Sandwich: 2 slices light whole-wheat bread with two thick slice of tomato and ¼ cup Parmesan cheese, served open-faced; 2 cups tossed salad with fat-free dressing; 1 banana.

Dinner: Chinese Take-Out: 1 cup shrimp with garlic sauce, 1 cup brown rice; steamed mixed vegetables (Source: WeightWatchers.com).

Snack Options: 5 cups 94% fat-free microwave popcorn; Almond-Stuffed Baked Apples; 1 glass wine or 12 ounces light beer.

Saturday:

Breakfast: Southwest Turkey & Cheese Omelet, 1 slice whole-wheat toast, ½ cup fresh melon

Lunch: Asian Shrimp Salad: Combine 1 package ready-to-use lettuce mix with 1 package of ready-to-use packaged broccoli slaw. Add cooked shrimp, mandarin oranges and slivered almonds. Toss with a fat-free sesame ginger dressing (Source: WeightWatchers.com).

Dinner: 2 small slices Roasted Vegetable Pizza; 1 serving Tomato Salad; 1 glass red wine.

Snack Options: 1 Low-Fat Banana Yogurt Pop, ½ cup low-fat cottage cheese with fresh blueberries; ½ cup fat-free bean dip with thick slices of cucumber rounds (Source: Weight Watchers.com)

Sunday:

Breakfast: Asparagus Cheese Strata; 1 orange; ½ cup skim milk.

Lunch: Chicken, Black Bean and Corn Quesadilla: Shred a precooked chicken breast and mix with in a bowl with drained and rinsed canned black beans, drained canned corn, shredded cheddar cheese and salsa. Spread mixture on half a large tortilla, fold tortilla to cover filling ingredients and microwave until heated through (Source: WeightWatchers.com); fresh fruit.

Dinner: Baked Chicken & Prosciutto; ½ cup Roasted Potatoes with Garlic; ½ cup Broccoli Salad

Snack: 12 Baked Sweet Potato Chips with Chunky Pineapple Salsa; ½ cup Strawberry Sorbet; light or low-fat yogurt with 1 cup sliced strawberries and banana.

This guest post comes from Cliq Studios.

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Unless you have spent the last 30 years beneath a rock, you already know a healthy diet will make you feel better, prevent chronic disease and help you to live a longer, more vital life. But making good nutrition a part of your day-to-day life is harder than it sounds. In this world of fast-food meals, precooked, frozen and boxed dinners, sometimes healthy eating seems to take more time than we have. It is possible to lead a healthy lifestyle and eat well in spite of these obstacles, however, and many people manage to do just that. A clean, well-functioning kitchen is a crucial step to maintaining a healthy diet in today’s hectic world.

Although many restaurants are making a token nod towards healthier eating, unless you live in a large city eating better means cooking at home more. Fresh foods, prepared using healthier recipes and cooking methods, provide the easiest way to improve nutrition. It can be difficult to cook in a poorly designed, cluttered kitchen. A properly equipped, clean kitchen will provide you with the tools and inspiration you need to maintain your healthy lifestyle.

- Proper ventilation is necessary for a healthy kitchen. Make sure your range hood or downdraft vent is clean and the filter is maintained. Alternately, open or crack a window.

- Flow is important in a kitchen. Your refrigerator stove and sink should each be the point of an unobstructed triangular path you walk as you work in your kitchen.

- A double-bowl sink allows you to keep wash and rinse water separate.

- A functioning range top and oven allow you to steam, stir-fry, broil or bake foods.

- Adequate counter space provides room for preparation. Keep small appliances, bread and canisters in cabinets to keep your counters free to use as a workspace, and store a clean cutting board within easy reach.

- Keep your refrigerator very clean. In order to keep food safe, the temperature in your refrigerator must be 40 degrees or less. Rotate food so that the oldest food is used first, and you should check expiration dates weekly and throw out any food that is no longer fresh.

- Organize cabinets so that ingredients are easy to find. Rotate pantry items so that the oldest products are eaten first.

- Proper equipment, such as sharp knives designed specifically for various kitchen tasks, a cutting board, a mixer, a microwave oven and adequate cookware, turn tough jobs into easy ones and decrease your frustration and preparation time.

- When you decide to remodel or update your kitchen, emphasize uncluttered workspaces, easy flow from sink to stove to refrigerator, a large, deep sink and updated appliances.

- Sturdy, non-porous counter and flooring materials resist stains and are easy to clean up.

A clean, functioning kitchen invites you to create your own delicious, healthy meals. When you have the proper equipment and ingredients at hand, nutritious meals are as quick and enjoyable to prepare as expensive, unhealthy processed foods.

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Courtney Crozier was a participant in season 11 of The Biggest Loser, where she lost over 112 pounds. She is now the the Biggest Loser Correspondent for Diets In Review, the leading diet review site and healthy living resource. This summer, as part of Courtney’s Summer Challenge, she is collaborating with Diets In Review readers to lose an additional 30 pounds.

We were also super excited to be able to ask Courtney some questions to help fans and readers get to know more about her. Check out our Q&A with her below:

Give us 5 random facts about yourself:

1 – I’m 22 years old

2 – I’ve lost over 230 pounds in the past year and a half.

3 – I love the Cubbies!

4 – I’ve been to (or driven through) 30+ states! Hoping to get to all states by the time I’m 30!

5 – The most I’ve ever run at once was 12 miles, and I want to run a marathon someday SOON!

What do you love most about cooking and/or making cooking healthier?

I never thought I would be able to cook, especially healthy food, but my mom is an amazing cook, which has really helped me. She learned to cook from her mother when she was younger and even though those recipes were all very fattening, my mom and I have worked together to make all of our delicious family recipes healthier. Being on the [Biggest Loser] ranch for nearly 6 months also helped me learn about healthy food. I love that you can start with something so basic and add a few spices and small touches to make it absolutely delicious.

Do you have a favorite food memory?

The thing that sticks out to me right now is being able to cook for Curtis Stone while at the ranch. Although I didn’t win the prize, cooking for a world-renowned chef is something that not everyone gets to do. I loved that he like the dessert I made.

What’s your favorite weeknight meal?

It sounds weird, but I absolutely love asparagus and zucchini. I could eat both of those with every meal. I’ll usually have one or both of those with some kind of lean protein. I love making turkey burgers or a nice chicken breast with plenty of spices. YUM!

What do you think is the most under-rated vegetable?

Definitely asparagus. I think people are freaked out by it because it looks like a deformed tree. But it tastes so good and you can prepare it in so many different ways.

What’s the one food item you could never live without?

I never thought I would say this…but EGG WHITES. I used to hate eggs with a passion. Then, on the ranch, I ate egg whites every single day. You can turn the low calorie egg whites into anything and it will be delicious and nutritious. My favorite egg white dish has every vegetable I can find in my fridge all chopped up and mixed with the egg whites to make the most delightful veggie scramble! Try it! I promise you won’t be disappointed. Add a little salsa or hot sauce…mmmm!

What’s your favorite way to keep in shape?

I absolutely LOVE spinning. Taking a spin class is so much fun and you will get an amazing sweat/workout. I hated spinning at first, because the seat hurt my butt so much. I said that anyone who spun was NUTS, but after a few times on the bike, your butt gets used to it and you will LOVE LOVE LOVE it as much as I do.

What is your best advice to give to someone who is trying to have healthier eating habits?

Remember that you have to take it one CHOICE at a time. Don’t look at it as one day at a time. You will mess up again with your meals. You could have a great, healthy breakfast, and then go off track at lunch, but don’t let that lunch hold you back and make you choose a horrible dinner as well. Be aware of your mistake, move on and make the next choice a better one. That’s how I’ve looked at my journey thus far and it’s gotten me to where I am today.

Find things that you love to eat, not just eating because they are “good” for you. Truly, if you don’t like something, it really isn’t as good for you because you won’t stick with it. Don’t be afraid to play around with recipes either and be creative. Eating healthy is so much fun and so easy when you make it your lifestyle. Also remember to never deprive yourself of ANYTHING. Anything in moderation is okay; just make sure it’s only one meal of cheating, and not one day, one week, or one month.

What are your surefire tips for eating healthy at all occasions?

Always be aware of where you are going, what foods will be there, and what your calorie budget is. Write everything down that you put into your mouth and be conscious of it all! There were so many years of my life that I just didn’t care what I was putting in my mouth and ate without even realizing what I was doing. Be accountable to YOU and you will succeed.

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A big thanks to Courtney for taking time to answer my questions! As always, check out FaveDiets.com for more healthy eating and healthy lifestyle tips.

This week’s giveaway – We are giving away one copy of Cinch! Conquer Cravings, Drop Pounds, and Lose Inches by Cynthia Sass to four people!

Click here to enter this giveaway

Discover a healthier, happier you, with world renowned nutritionist Cynthia Sass and Cinch! Conquer Cravings, Drop Pounds, and Lose Inches. In this innovative diet book, Sass—the bestselling co-author of Flat Belly Diet! and Flat Belly Diet! Cookbook, and the official nutrition consultant for the New York Rangers and Tampa Bay Rays—dishes out a tried-and true weight-loss program that features exciting combinations of delicious, easy-to-find foods, leaving dieters feeling full and satisfied as they shed those extra pounds. Weight loss can be a struggle for everyone, but Sass’s new diet book makes it easy.

Additionally, if you are interested, Sign up to receive updates on wellness-related books from HarperOne Publishers.

Remember – You now you have a chance to win a free copy of Cinch! Conquer Cravings, Drop Pounds, and Lose Inches!

We are giving away one copy of Cinch! Conquer Cravings, Drop Pounds, and Lose Inches by Cynthia Sass to four people! The deadline to enter is June 5, 2011.

Good luck!