Her sister Nikki will guide Sunny's healthful eating.

Sunny’s sister Nikki earned a B.S. in Food Science and Human Nutrition from the University of Hawaii, and has agreed to develop meal plans for Sunny. As you can see, this particular plan provides lots of options for each meal, and snacks, and comes in between 1,400 and 1,500 high-quality calories per day. Give us your thoughts, and let us know if you’re going to accompany Sunny on her journey! Regardless, here are a few healthful eating tips to consider:

• • Always try to measure out your foods, it helps with portion control (don’t worry as much about measuring out vegetables)
  • You can make substitutions/changes to the meals as long as the calorie count remains almost the same
  • You can eat the same meal more than once a week (Ex: Breakfast option 1 can be eaten 3 times in one week if you want)
  • Try to get at least one fruit or vegetable serving with each meal (Ex: banana at breakfast, salad at lunch, broccoli at dinner)
  • Drink lots of water!!!

SUNNY’S NUTRITION PLAN (1,400-1,500 calories)

Breakfast: (300-350 calories)

Option 1:
1/2 Cup granola or 1 cup low-sugar, high-fiber cereal (any cereal around 100-150 cal/serving with at least 3 g protein and less than 10 g sugar)
1/2-1 cup of Silk Almond milk or light vanilla soy milk
1 med banana (8 inches or less) sliced over cereal

Option 2:
1 whole wheat bagel thin toasted
1.5 tbsp peanut butter spread onto bagel
1  light yogurt

Option 3:
1 toasted whole wheat or everything bagel thin
1 egg (place into microwave safe bowl, cut through the yolk. Microwave for ~40 sec until egg looks cooked)
1-2 pieces of thin sliced microwavable bacon (about 60-90 cal)
1 tbsp ketchup or  2-3 tbsp salsa
~Eat like a breakfast sandwich

Option 4:
2 packets of the low sugar maple brown sugar oatmeal (100-120 calories/packet)
1  light yogurt

Option 5:
1 toasted whole wheat or everything bagel thin
1 tbsp light butter (about 50 calories)
2 scrambles egg whites w/pinch of pepper if needed (use no stick spray in pan)
2-3 tbsp salsa
~1 piece of light cheese melted over egg whites (optional)

Option 6:
1/2 cup of granola or 1 cup low-sugar, high-fiber cereal
1/2 cup-1 cup  almond milk or light vanilla soy milk
1/2 cup of orange juice or 1 orange or apple

Option 7:
1 flat out wrap (about 100 cal)
2 scrambles egg whites
1/4 cup black beans
2-3 tbsp salsa
~1 piece of light cheese melted over eggs
~Eat like a breakfast burrito

Lunch: (400-450 calories)

Option 1:
Whole wheat sandwich thin
1 tbsp mustard
1 serving of turkey or chicken deli meat (50-75 calories)
~1 piece of light cheese (ex: provolone)
Lettuce
Sliced tomato

I cup of baby carrots and/or other vegetable (bell pepper, celery, etc.)
2 tbsp sabra hummus to dip carrots in

Option 2:
Whole wheat sandwich thin
Tuna mixed with 1-1.5 tbsp light mayo
1 tbsp mustard
lettuce
sliced tomato

1 bag of pop chips (100 calories per bag) or 1 cup of grapes

Option 3:
1 flat out wrap
1/2 cup of black beans or refried beans
1 slice of cheddar cheese or shredded cheddar
2 tbsp salsa

1 apple
1-1.5 tbsp of peanut butter to dip apple in

Option 4:
1 flat out wrap
1 tbsp hummus
1serving or turkey or chicken deli meat
1 cup lettuce
sliced tomato and or cucumber
1 tbsp of dressing
~eat as a wrap

1 bag of pop chips or one piece of fruit

Option 5:
Whole wheat sandwich thin
1 garden veggie burger patty
1 slice of light provolone melted over patty
1 tbsp ketchup
1 tbsp mustard
lettuce
tomato
~1/4 cup avocado (optional)

I cup of baby carrots and/or other vegetable (bell pepper, celery, etc.)
2 tbsp sabra hummus to dip carrots in

Option 6:
Salad with lots of veggies (lettuce, tomato, cucumber, etc)
2-3 tbsp of light dressing
3-4 oz of grilled chicken or canned tuna

1 serving of tortilla chips (~150 calories)
Salsa

Dinner: (400-450 calories)

Option 1:
1 piece of grilled chicken
Steamed veggies (ex: broccoli with lemon)
1/2 cup of rice w/ 1 tbsp soy sauce

Option 2:
1 piece of grilled chicken or salmon
1 cup of steamed edamame (soybeans)
1/2 cup of rice w/1 tbsp soy sauce

Option 3:
Salad with lots of veggies (lettuce, tomato, cucumber, etc)
2-3 tbsp of light dressing
3-4 oz of grilled chicken or canned tuna

1 roll or 1/2 cup of rice or pasta (some type of carbohydrate ~100 calories)

Option 4:
1 flat out wrap
1/2 cup of black beans or refried beans
1 slice of cheddar cheese or shredded cheddar
2 tbsp salsa

Steamed veggies (ex: broccoli with lemon)

Option 5:
A breakfast or lunch option you haven’t eaten yet that day

Snacks (2 per day with exercise/1 per day with no exercise): 100-200 calories each
1 piece of fruit (apple, orange, banana, etc)
1 cup of grapes
1 cup of veggies with 2 tbsp of hummus or 2 tbsp light dressing
1 cup of milk or soy milk or almond milk
1  light yogurt

1 protein bar (1 time per day at the most)
1 bag of pop chips (1 time per day at the most)

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Sunny - starting out

My youngest, Sunny, has not only committed to getting in better shape, feeling better and eating more healthfully, but she’s also committed to sharing her efforts with you! She’ll be posting her meal plans (devised for her by her sister Nikki) as well as the parts of the FLEXability workout she’s using, along with photos of her doing some of the moves. Of course you can watch her in the DVD, too, as she and Nikki demonstrate the “Modified” or “Beginner” moves.
Sunny’s goal is to lose ten pounds, reduce her overall body fat, improve her cardiovascular endurance and her strength and increase her muscle tone. Phew, I guess I should have said “goals;” Sunny’s got the heart of a champion, so tune in regularly to cheer her on and watch her progress.

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Vitamin C – an immune system enhancer and super antioxidant

Bioflavinoids – also an antioxidate and thought to seek out and kill cancer cells and thwart tumor growth

Fiber – one apples gives you 15% of your RDA of fiber, soluble and insoluble, which reduce LDL, or bad, cholesterol.

Phytonutrients – impress your friends with this list of yummies, found in every apple: quercetin, catechin, phlorizing and cholorogenic acid.

NOTE: don’t peel your apples! Many of these nutrients are contained in the skin!

Now, think of all of this…times seven, and you can imagine your healthy improving week over week as you adhere to this simple rule. While you’re at it, have two a day, or throw a banana into the mix, and some sunflower seeds, and blueberries and seasonal fruits grown nearby. If you think your body won’t thank you, you’re not thinking hard enough. Thirty apples a month! Are you serious…it’d be hard to suppress the health your body would want to exude under such a deluge of healthy snacks!

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