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Shape Your Self Diet by Martina NavratilovaStart me on this diet

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DietTV Users Love

Simple to understand
Eating out is easy
Food tastes great
I feel Healthier
I lost Weight

DietTV Users Hate

Too Hard to Stick With
Extremely difficult to eat out
I cant eat what I want
No fast food!!
Not enough variety

Description:

Professional tennis player Martina Navratilova claims the first step to having a healthier you is a desire to change. If you are willing to make a change, and you then give your body the right nutrients and the right amount of activity, you will get results.

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exclusive on dietTV:Food at home and on the go! we show you what you can eat anywhere you are.

Diet TV Eating Out Guide:

Dunkin' Donuts (162):

bagel sandwich, bacon, egg, cheese; bagel sandwich, egg, cheese; bagel sandwich, ham, ...full list

McDonalds (159):

bacon egg & cheese biscuit; bacon egg & cheese mcgriddle; big breakfast; deluxe break ...full list

Subway (129):

breakfast sandwich, bacon & egg; breakfast sandwich, cheese & egg; breakfast sandwich ...full list

Starbucks (94):

banana loaf cake; brownie, espresso; crumble coffee cake; oatmeal raisin cookie; lemo ...full list

Arby's (87):

bacon & egg croissant; bacon biscuit; ham biscuit; ham & cheese croissant; sausage & ...full list

Diet TV Frozen Food Guide:

Green Giant (28):

carrot, honey glazed, frozen; corn, cream style, frozen; spinach, frozen; asparagus c ...full list

Flav-R-Pac (24):

asparagus cuts, frozen; baby carrots, whole, frozen; broccoli cuts, frozen; carrot, s ...full list

Cascadian Farm (10):

corn, sweet, frozen; spinach, chopped, frozen; squash puree, winter, frozen; asparagu ...full list

Start me on this diet

What can I eat:

Avocado
Beans
Berries
CondimentsSuch as different vinegars
DairyCheeses made from raw milk
FatsOlives
FishRaw in sushi, cooked in limited amounts
Fruits
JuiceFresh fruit and vegetable juices
Lemon
Milk and YoghurtMade from raw milk
Natural SweetenersSuch as agave nectar and Grade A 100% pure maple syrup

What can I snack on:

CheeseNon fat cottage cheese
FruitAll fruits, including avocado
JuicesFresh fruit and vegetable juice
Milk & Soy MilkSoy milk, skim or low fat milk
Nuts & SeedsNut butters, nuts and seeds
Shakes & SmoothiesSmoothies made with low fat milk, soy milk, nut milk or yogurt
VegetablesAll vegetables
YogurtNon fat yogurt, soy yogurt, Greek yogurt

Start me on this diet

Nutritionist review:

The Martina Navratilova Your Self Diet Plan is based on an approach of balanced nutrition, and overall it contains good nutritional advice. There is no elimination of food groups, but a strong emphasis on vegetarian foods. Although there is no reference to the amount of weight loss you yourself can expect, if you adopt many of the diet’s eating and exercise habits, you will most likely lose weight.

Description (cont'd from above)

Shape Your Self Diet by Martina Navratilova

Professional tennis player Martina Navratilova claims the first step to having a healthier you is a desire to change. If you are willing to make a change, and you then give yourself the right nutrients and the right amount of activity, you will get results. By choosing to take better care of yourself and make healthy choices, you also increase your odds of preventing and even reversing life-threatening diseases.

There are six steps outlined in the Martina Navratilova Your Self Diet that will lead to a healthier, younger feeling you. It does not require you to go on a crash diet or give you strict rules to follow, but rather encourages a gradual process. The Your Self Diet will enable you to reach and maintain your weight loss goals.

What makes the Shape Your Self Diet by Martina Navratilova different?

The Martina Navratilova Diet is based on balanced nutrition, with a focus on vegetarian foods, such as fruits, vegetables and whole grains. It is different from other diets because Navratilova provides personal stories that relate to how she adopted healthy eating habits. She also places an equal emphasis on exercise.

What is the Shape Your Self Diet by Martina Navratilova?

The Martina Navratilova Diet focuses on long-term thinking and gradual changes, rather than a quick fix. There are six steps outlined in this diet, which are required for making successful changes.

The six steps include:

Develop the mentality of an athlete: You should set goals and use a journal to monitor performance and provide feedback. Be sure to have small, flexible goals, however, so that you can accommodate the unexpected.
Build your support team: Having a support team provides motivation and can help you to make healthier choices, be happier and even live longer.
Fuel your body and mind: Good nutrition is the foundation for performance in every area of an active, successful life. No food provides all of the nutrients you need, so you are encouraged to eat a wide variety of food for optimal nutrition.
Go organic: Buying organic foods is one of the ways you can ensure the quality of the food you consume.
Build the fitness to function: Include functional exercises, which improve balance, enhance posture, boost stamina and strengthen core muscles.
Recharge and energize: When you’re tired of being tired, you should start eating small, frequent meals, never skip breakfast, and drink at least sixty-four ounces of water each day.

A typical day on the Your Self Diet: You should have a piece of fruit as soon as you wake up in the morning. Breakfast could include a vegetable and cheese omelet or whole wheat pancakes with vegetarian bacon. For a midmorning snack, you might have carrot juice or any fresh vegetable juice of your choice. Lunch should be your biggest meal of the day, and could include black bean soup, whole wheat crackers, a mixed green salad, and strawberries with low-fat plain yogurt. Dinner could include grilled chicken breast, steamed spinach, one medium baked sweet potato, and a serving of fruit.

The Martina Navratilova Diet also offers a number of tangible tips. These “Golden Rules” include:

Go grocery shopping with a list of healthy foods and always stick to the list!
Eat before you go to a party, so that you won’t overindulge when you get there.
Enlist a coach, whether it is a nutritionist, doctor or personal trainer – we can learn something different from each coach we have.
Add raw foods to your diet.
Make plant-based foods at least two-thirds of your meal, and make lean meat, fish or low-fat dairy foods less than one-third.
Trade in coffee and tea for fresh juice and cold water.

What are the weight loss expectations?

There are no weight loss expectations mentioned in the Martina Navratilova Diet, as it reasons that everyone is different and individuals cannot expect particular results.

Is exercise promoted?

Exercise is a large component of the Martina Navratilova Diet. She recommends making exercise fun and doing activities that you enjoy. Cardiovascular exercises, such as running, swimming and tennis, should vary so you don’t get bored. Cardiovascular training should be done a minimum of three to five times per week, for thirty to forty-five minutes each time. Strength training should be done at a minimum of two nonconsecutive days a week. There are four weeks of workouts given for each fitness level of the Your Self Diet Plan. As you finish each level, you will advance to the next one. The key to injury-free exercise is a “less is more” approach. It should be noted that the strength training exercises recommended will require the purchase of some exercise equipment, such as dumbbells and a medicine ball. Stretching is also recommended in order to increase your flexibility.

Are supplements recommended?

Supplements are not recommended. Although taking supplements is an individual choice, Navratilova feels that getting your needed vitamins and minerals from food sources is ideal.

Start me on this diet