Dr. Leslie

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10+10 for Life®

By Dr. Leslie Van Romer

 

Your weight-loss, body-best, “YES! I can do this”
food plan for Getting into Your Pants

Untitled Document

4 Simple Tips

1. Think addition, not subtraction

For weight loss, add the best-for-you foods to your day and fill up on those foods first. You don’t “have to” give up anything to lose weight if you eat the best-for-you foods first – the foods that offer the most nutrition for your calorie buck.

2. Ask yourself, “Which foods prevent cancer?

Fresh fruits and vegetables, our weight loss warriors and health heroes. No one has ever said that beef, chicken, pork, cheese, brown-colored white breads, and dried-up cereals prevented cancer.

Add and fill up on fresh fruits and vegetables first. Then add other whole plant foods, like brown rice and legumes, as in black or kidney beans. Last, eat the not-so-good-for-you foods. You’ll automatically have less room for high-calorie, low-nutrient foods.

3. With every bite, ask yourself, “Does this food feed-me or deplete me?”

If the food feeds you, then give yourself a well-deserved pat on the back. If it depletes you, think of your weight loss goals and make the decision whether to eat it or not. After #4, see list of feed-me and deplete-me foods. Guess which foods are feed-me foods?

4. 10+10 for Life®’s 3 simple rules for weight loss, health, and fitness:

1. Add: Add and fill up on 10 whole, fresh fruits and 10 different fresh vegetables a day.

2. Stop: Stop eating when your brain says satisfied and full, at least 20 minutes before your stomach begs for mercy. Remember, this is not your last meal. Eat again when you're hungry.

3. Wiggle! To lose weight, give yourself wiggle room. Follow the 80/20 rule. Eat 80% of the time, eat 10+10. 20% of the time, wiggle- guilt-free. Wiggle a bit and then get right back on track.

 

“The only slip-up is to give up”

By Dr. Leslie Van Romer

 

Feed-Me Foods
for Weight Loss, Health,
and Fitness

First Choice

  • Raw, fresh vegetables
  • Raw, fresh fruits
  • Sprouts
  • Raw, unsalted nuts and seeds (limited amounts)
  • Fresh, homemade fruit and vegetable juices
  • Water
  • Oil-free, dairy-free salad dressings 

Second Choice

  • Steamed vegetables
  • Frozen fruits
  • Frozen vegetables
  • Whole grains (brown rice, oats)
  • Homemade beans (kidney, black, lentil, split pea)

Third Choice

  • Canned beans and vegetables
  • 100% sprouted grain or whole wheat bread
  • Dried fruits
  • Rice, soy, and almond milk
  • Meat substitutes: soy products

"Fruits and vegetables:
our weight warriors and health heroes."

By Dr. Leslie Van Romer

 

Deplete-Me Foods that Sabotage Weight Loss, Health, and Fitness  

Last Choice Foods

  • All meats: beef, poultry, lamb, pork, etc.
  • All dairy products: milk, cheese, yogurt
  • All seafood
  • Eggs, dried cereals, pancakes, waffles
  • Most breads, white flour products, white rice
  • Pasta
  • Fried, processed, refined, fast, junk foods
  • Refined sugars and artificial sweeteners
  • Desserts, cakes, cookies
  • Pastries, bagels, muffins
  • Candy (even dark chocolate!)
  • Salty snacks: chips, popcorn, nuts
  • Trans fats, hydrogenated fats, margarine, butter, mayonnaise
  • Processed, clear liquid oils (NO olive oil!)
  • Salad dressings with oil, dairy, chemicals
  • Coffee, alcohol, teas, soft drinks (diet, regular), energy/sports drinks, store-bought juices

"Eat the good guys first, the bad guys last."

"Exercise doesn't take time, it gives you time –
at the end of your life."

"The tough right choice today is much easier
than no choice tomorrow."

By Dr. Leslie Van Romer

 

A 10+10 for Life®
Weight Loss Day At-a-Glance

(If you have diabetes or other health concerns, be sensible and consult your healthcare professional before making any dietary changes.)

Breakfast

  • Add whole, fresh fruit only until 1 hour before lunch. Be sure to eat enough fruit to fill you up. It could be 5 to 10 whole fruits, such as two oranges, two apples, large bunch of grapes, two nectarines, ¼ pineapple, whatever fruits you want.

  • Second option: eat whole oats with fresh fruit and rice or soy milk. Snack on fruit when hungry.

Lunch

  • Add first large, green-leafy salad – 10 different, raw vegetables
    Eat first 80% of time

  • Salad dressing: diced avocado, organic balsamic vinegar and ½ lemon (stir until avocado coats the salad) or oil-free, dairy-free dressing

  • Second option: vegetable sandwich with avocado or hummus spread on sprouted-grain bread or no-dairy, no-meat, low-salt soup

Dinner (eat in order with best-for–you foods first)

  • First: add medium, green-leafy salad – 10 different, raw vegetables

  • Second: add choice of vegetables steamed, baked, stir-fried (in water)

  • Third: add potatoes, yams, or winter squash
    • Topping: pureed avocado, tomato, onion, lemon, herbs; fresh tomatoes or salsa
    • OR, instead of potatoes, add brown rice and/or whole legume dish.

Ask yourself: "Am I full?"

If yes, eating.

If no, make a choice: more plant foods or traditional favorites.

  • Last- eat traditional dinner foods or not at all (beef, chicken, turkey, pork, lamb, fish, pasta)
    You will naturally eat less.

Snacks: Eat fresh fruit, veggies, or raw, unsalted nuts and seeds (limited amounts)

Exercise: "Do something" principle- Setup exercise plan you will follow.

  • Example: Walking for 20 minutes /4 days a week.
  • Just "do something."
  • Ideally exercise 60 minutes 7 days a week.

 

"Get the most nutrition for your calorie buck."

By Dr. Leslie Van Romer

 

 

12 Top Weight Loss,
Body Best Strategies

  • Think addition, not subtraction. Think which foods do I “get to” add to my day instead of which foods do I “have to” give up.

  • Ask “Which foods prevent cancer?” Fresh fruits and vegetables.

  • Ask “Does this food feed-me or deplete-me?” See feed-me, deplete-me see above. If it feeds you, pat yourself on the back.
    If it depletes you, decide whether you want to eat that food or not.

  • Follow the three 10+10 for LifeŽ rules:

    1. Add: Fill up first on fresh, whole fruits and vegetables. Shoot for 10 whole fruits and 10 different vegetables a day.

    2. Stop: Stop eating when your brain says satisfied and full.

    3. Wiggle! Follow the 80/20 rule. Eat 80% feed-me foods. Give yourself 20% wiggle room to eat what you want (no more!).

  • For a weight loss morning, graze on enough fresh fruit to fill you up (up to 10 whole fruits).

  • For a weight loss lunch, fill up on large, 10-veggie salad first (at least 80% of time).

  • For a weight loss dinner, eat in this order: salad, vegetables, whole grains or beans, and very last, meat, fish, or pasta.

  • Eat when you’re hungry. Stop eating when you’re full.

  • Snack on fruit, vegetables, raw, unsalted nuts and seeds. Always keep feed-me snacks with you, at home, at office, in car, on vacation.

  • Don’t eat fruit with other foods. Fruits cause fermentation G-A-S!

  • Clean out cupboards, throw away deplete-me foods, reorganize kitchen, and shop for feed-me foods.
    Ban the “bad guys” from your house and keep them out.

  • For permanent weight loss, shift thinking, choices, habits, and lifestyle. Be patient and kind to yourself.
    Transitioning to your ideal weight and body-dream-come-true takes time.

"You are the master of your own choices and either
the beneficiary of or the slave to the consequences."

By Dr. Leslie Van Romer

 

Suggested Weight Loss,
Health, and Fitness Goals

Choose One-Year Weight Loss,
Health, and Fitness Goals:

  • Lose 30 pounds in a year (the doable 2.5 pounds a month)
  • Get into size _____ pants (about 2 sizes down from now)
  • Increase energy/decrease fatigue
  • Minimize aches and pains
  • Lower blood pressure, glucose, cholesterol
  • Get off medications (safely)
  • Feel better about myself

Choose Weight Loss Monthly Action Steps to Reach Yearlong Weight Loss, Health, and Fitness Goals:

  • Add 10 whole, fresh fruits a day, or as many as fill you up
  • Add 10 different fresh vegetables a day, easy to add to salad
  • Eat fruit only until noon
  • For lunch, first fill up on large, vegetable salad
  • For dinner, first eat a medium salad
  • Snack on fruit, veggies, and raw, unsalted nuts & seeds (limited amount)
  • Drink homemade fruit and vegetable juices
  • Eat out less frequently – choose wisely
  • Exercise one hour a day, ideally, but "do something" starting now
  • Gradual transition away from deplete-me foods:
    White sugar and white flour products
    Beef, poultry, pork, fish, and eggs
    Milk, cheese, yogurt, and ice cream
    Fried, refined, processed, junk, fast, and manmade foods
    Butter, margarine, mayonnaise, oils (even olive oil)
    Soft drinks, sugary drinks, coffee, alcohol

"With time and patience, effort-Full
evolves into effort-Less."

By Dr. Leslie Van Romer

 

 

 

(10+10 for Life® is front stage and center of “Getting Into Your Pants,” a fun, upbeat, weight loss book,
written in easy-read, conversational language.)
Click here to find out more

 

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