We’ve all had those weeks.  It’s your birthday, so it’s okay to have 1 piece Vanilla sheet cake coated in butter cream frosting.  And then another piece the next day with lunch, and another for breakfast the next morning… A couple more of these diet blunders and the steamed veggies you made on Monday are a distant memory.  

We are here to help.  Our elements™ meal experts have created a seven-day spa style weight-loss plan, providing an average of 1,700 calories a day, enough to help you drop a pound per week.  You'll lose more if you include a daily workout of 60 minutes of any form of cardio.  Not only is the program easy to follow, but it's also one of the most delicious diet plans you have likely come across.  

Get creative! A spa-like diet in conjunction with your coaching sessions with your elements™ lifestyle consultant is sure to make a long-term impact in reaching and keeping your healthy lifestyle goals.

The secrets to success:

Set the Scene. 

Make mealtime a total sensory experience.  Take the time to add a garnish and appreciate the many flavors and textures of every bite.  Play slow music and relax.  Your body will be more likely to recognize it’s full if you eat slower.

 
Just breathe.  

Relax to alleviate stress.  Relaxation keeps your body in fat burning mode, whereas stress hormones can actually trigger weight gain.

Quality over Quantity. 

Spa’s serve only the best quality food.  Don’t skimp on quality ingredients, your waist line will thank you.  

An apple a day... 

Fiber, fiber, fiber.  Not the most elegant item to talk about because of its ability to “clear things out.”  But fiber can also help make you feel fuller for longer.  Eating an apple a day can give you 4 grams of fiber towards your 25 gram daily goal.  Choose fruits and vegetables as well as whole-grain breads, cereals, and grains with 2 grams of fiber or more be serving to get maximum results.

Protein Wise.

Choose beans, skinless poultry, fish, soy products, and low-fat dairy or lean meats as your protein staples.  Protein can mollify cravings and keep your hunger satisfied, but be conscious to choose low-fat low-calorie protein options.

Skinny fats. 

Don’t fear the fat.  Eating fat and getting fat do not directly correlate.  Healthy fats like omega-3’s found in salmon, avocado, and nuts can actually help you lose weight.  Watch your portion sizes however, even nice fat can be a little mean.

One step at a time.

Every step you take throughout the day counts.  Park in the last space at the grocery store, walk to your local Starbucks (and that shouldn’t be too far with one on every corner), take a sunset stroll while listening to your ipod.  It all counts towards your healthy lifestyle.

Drink up. Dehydration drains your energy and may hurt metabolism. We recommend always carrying a water bottle, and consuming 6-8 glasses of clear fluids daily.  You may think your body is saying I’m hungry when it is trying to say “I’m thirsty.”  We love 1 liter Evian bottles.

Spa Meal Choices 

Pick one from each section to craft your own spa-worthy diet

Breakfast:

•    Eggs and Toast:  3-egg-white omelet with chopped tomatoes, onions, and peppers and 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

•    Kiwi-Banana Shake: In a blender, puree 1 chopped banana and 1 kiwifruit with 1/2 cup apple juice and crushed ice until smooth.  Also have 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread.

•    Mini Muffin and Melon: 1 small (half of a tennis ball) whole-grain fruit muffin.  Try VitaMuffin. With a side of citrus sections and melon balls.

•    The Continental: 1 cup muesli cereal with 1/2 cup nonfat milk.  1 piece whole fruit or 1 cup seasonal fresh berries.

Midmorning Snack:

•    Crudités with a Touch of Fun:  Mixed Vegetables with 1 tablespoon of light dressing of choice

•    The Mediterranean: Mixed-vegetable crudites with 1/4 cup hummus spread

•    On The Trail:  1 ounce of trail mix

Lunch:

•    CLT wrap: Chicken, Arugula, and Tomato Wrap- 1/2 cup grilled chicken wrapped in a whole-wheat flour tortilla with baby arugula, tomato, and 2 teaspoons low-fat dressing or mayonnaise.  1 cup mixed green salad with 2 teaspoons olive oil and vinegar or 1 tablespoon light dressing

•    Spring Beet Salad:  1 pound of fresh beets cooked and a ½ cup walnuts, finely chopped.  Dressing:  1 tablespoon horseradish, ½ cup sour cream or plain yogurt.  1 tablespoon mayonaisse, ½ cup half and half, 1/3 cup or orange juice, salt and pepper, and 2 tablespoons of chopped parley to garnish.  Peel and dice beets.  Add walnuts. Combine dressing ingredients and add to beets.  Garnish with parsley.

•    Turkey for Me:  Turkey and Swiss on Rye- 2 ounces sliced turkey breast with 1 slice aged low-fat Swiss cheese, lettuce, and tomato, with mustard and 2 teaspoons light mayonnaise on two slices of seeded whole-grain rye toast, grilled until cheese is melted and 1 cup tomato soup with 4 crackers

•    Salad Nicoise:  Oh la la. 3 ounces grilled tuna steak, 3 steamed red potatoes, 5 olives, and steamed green beans arranged on a bed of mixed greens.  Drizzle with 2 teaspoons olive oil and 1 tablespoon of vinaigrette

Afternoon Nibble:

•    Energy Mix: 1 cup berries and a handful of almonds

•    Finally Some Cheese! 1 ounce string cheese with 2 whole wheat crackers

•    Parfait: 1 cup low-fat yogurt with 1 cup strawberries

•    A Newton is Fruit and Cake: 1 cup soy milk with 2 fig cookies

Dinner:

•    Asian Chicken Salad: 2 cups mixed greens, red onions, and tomato wedges.  Top with 3 ounces grilled chicken breast, 1/2 cup mandarin orange sections, 1 ounce cashews, 1 tablespoon Thai peanut salad dressing.

•    Grilled Shrimp Over Rice: 3 ounces grilled shrimp with spice of choice  served over 1/2 cup cooked whole grain rice.  Steamed mixed vegetables drizzled with 2 teaspoons olive oil and seasoning herbs.

•    Italiano: 1 cup cooked whole-grain pasta tossed with 1/2 cup marinara sauce and with 1 tablespoon grated parmesan cheese.  1 small whole wheat roll.  Small side salad with olive oil and vinegar.

•    Veggie Burger: 1 veggie burger with lettuce and one tablespoon of light mayonnaise on a toasted soft whole wheat roll.  Side salad of mixed greens and vegetables with olive oil and vinegar dressing


All you are missing now from the spa experience is cucumber slices and a mud bath.  But, we don’t suggest you try the mud bath at home.

More Diet Articles:

The Mediterranean Diet