Target Goals to Promote Optimal Weight, Health, and Disease Prevention

Intervention Plan:

Target Goal From Lifestyle Interventions:

Weight Loss:

Reduce body weight by 7-10% weight loss during the first year of therapy. Goal to achieve desirable weight (BMI <25 kg/m2).

Decrease Abdominal Obesity:



Waist Circumference

Less than 40 inches

Less than 35 inches

Decrease Triglyceride Levels

Less than or equal to150 mg/dL

Increase HDL (Good) Cholesterol



Greater than or equal to 40 mg/dL

Greater than or equal to 50 mg/dL

Lower LDL (Bad) Cholesterol

Men or Women

Less than or equal to100 mg/dL

Maintain Blood Pressure to Target Goal

Less than or equal to120/80 mm Hg

Maintain Fasting Blood Glucose to Goal

Less than or equal to100 mg/dL

Sources: American Heart Association/National Heart, Lung, and Blood Institute; Scientific Statement on Diagnosis and Management of the Metabolic Syndrome; American Diabetes Association; JAMA Metabolic Syndrome Patient Page; National Cholesterol Education Program ATP III Guidelines.

Lifestyle Choices to Promote Optimal Weight, Height, and Disease Prevention:

Lifestyle Choices:

Target Goal:

1. Water Intake

Drink 8 to 10 glasses per day.

Drink fluids frequently throughout the day, preferably before feeling thirsty.

More fluids are needed if temperatures are high or heavy work is performed.

Sufficient water intake with exercise has been proven to increase endurance by 20 to 30 percent, reduce heart disease risk, and help with weight loss.

2. Regular Physical Activity

Engage in regular physical activity throughout your life. Exercise is an excellent antidepressant.

  1. Goal: 30 to 45 minutes of moderate-intensity physical activity 5 days per week.

  2. Incorporate multiple 10- to 15-minute intervals of intense activity or walking.

  3. Use the stairs instead of elevators; park the car farther away in parking lots.

  4. Consider the use of a pedometer to set activity goals for each day: 10,000 steps per day.

Get exercise assessment before engaging in strenuous exercise if you?re inactive, 100 pounds or more overweight, more than 60 years of age, or have heart-related conditions.

3. Nutrition

the perfect balance between art and science

Eat an energy-balanced diet high in whole plant-based foods, monounsaturated fats, and nutrient-rich fruits, vegetables, legumes, nuts, and seeds.

  1. Balance energy intake with energy output to achieve an ideal body weight.

  2. Eat whole, unrefined foods?power-packed, nutrient-rich, low-calorie.

  3. 50% of each meal should be fresh fruit and/or fresh or lightly steamed vegetables: approximately 1 to 2 cups per meal. "Go green to be lean."

    • Increase intake of nuts: 20 nuts per day minimum.

    • Increase intake of foods naturally high in fiber: 30 to 40 grams per day of total fiber or 15 to 20 grams per 1,000 calories.

    • Include soluble fiber for goal of 5 to 10 grams per day.

      1. Soluble fibers lower cholesterol levels.

      2. Sources: Highest in beans and legumes; moderate in fruits and vegetables.

    • Increase intake of monounsaturated fats such as avocados, nuts, olives.

  4. Include a daily intake of omega-3 fatty acids in your meals: 2,000 mg per day.

    • Sources: Flaxseed ground?2 tsp; flax oil?1 tsp; canola or soy oil?1 TBSP; walnuts?3 TBSP; firm tofu?1 cup; or supplement with 2,000 mg/day capsules.

  5. Limit saturated fat intake to less than 7% (lower intake of meat, cheese, eggs).

  6. Limit cholesterol intake to less than 200 mg/day. There is no cholesterol in plant-based foods; the only source of cholesterol is foods from animal sources.

  7. Limit trans fatty acids (hydrogenated fats) intake to less than 1% of energy. Sources: margarine, processed foods, crackers, etc.

  8. Include the majority of protein from plant-based foods. Beans, peas, and lentils are protein powerhouses that can promote health and lower cholesterol levels.

  9. Moderate sodium intake with less processed foods, more whole foods, less added salt.

  10. Include calcium-rich food sources daily: low-fat dairy foods, soy milk, soy foods, nuts, legumes, molasses (1 TBSP), dried figs, etc.

  11. Reduce portion sizes.

  12. Eat, don?t drink, your calories. Beverages don?t fill you up the same way food does.

4. Sleep and Relaxation

Getting 7 to 9 hours of sleep per night for adults is optimal, and more or less than this amount of sleep is associated with greater morbidity and mortality and decreased body weight.

Sleep and rest are as important as exercise for optimal rate. It is during rest times that muscle development actually occurs after exercise.

Find time each day for personal relaxation time (reading, listening to music, worship, etc.).

5.Fresh Air

Any activity that limits the fresh air you breathe will affect your health. Avoid smoking and unnecessary exposure to air pollutants.

6. Sunshine

Modest amounts of sunshine are needed daily, a minimum of 30 minutes per day without sunscreen for optimal vitamin D requirements to be obtained.

This elevates the mood, kills germs, synchronizes body functions, and influences hormones.

7. Intimacy

Nurture positive relationships. Receiving and giving love and care to other people gives your life meaning, enjoyment, and purpose, and it creates a sense of value and improves health and well-being.

8. Self-control

How can I get the "fruit of the spirit" self-control? See Galatians 5:22, 23.

Trust in God and accept His gifts to you. He will give you the power to change. God provides the power to enable us to develop the habits that promote and restore health.

Sources: JAMA Metabolic Syndrome Patient Page; National Heart, Lung, and Blood Institute; National Cholesterol Education Program; American Diabetes Association; American Heart Association

    Copyright © Women of Spirit Magazine      Site and content management system by <prevario>   |   home > subscribe