Weight Management/Healthy Eating Program
For nearly two decades THINK LIGHT!® has helped change the lives of people all over the world. Developed by health professionals, this easy-to-use system gradually trains your body to become metabolically efficient at releasing and burning stored fat. No gimmicks. No pills or powders. And no deprivation. Just plenty of wholesome, deliciously satisfying meals, snacks and desserts the entire family will enjoy.
THINK LIGHT! isn’t some on-again, off-again fad diet. It’s a sensible, proven approach for acquiring healthy, lifelong habits that work for you, rather than against you.
THINK LIGHT! includes everything you need to get on the path to a healthier lifestyle:
The THINK LIGHT! Program is available as a downloadable eBook that gives you a downloadable pdf that you can store on your own computer and access any time.
There is also a THINK LIGHT! Recipe eBook (downloadable pdf) that features additional recipes not included in the online or eBook program.
THINK LIGHT! eBook
The downloadable eBook version (pdf) of THINK LIGHT! is 228-pages and contains:
- The THINK LIGHT! Eating Plan – 8-week “slow-carb”, healthy-fat eating plan with daily menus, delicious recipes and time-saving weekly grocery lists.
- The THINK LIGHT! Companion Guide – a “workbook-style” compilation of tips and exercises to help you learn more about yourself and your behaviors around food, exercise and your body.
- The THINK LIGHT! Habits – a concise overview of the THINK LIGHT! approach to weight management.
THINK LIGHT! Favorites
If you want tasty, healthy meals, snacks and desserts, this is a must-have cookbook. Start with main dishes, like Roasted Pork with Rosemary Potatoes, Cheese Polenta with Tomato Ragout and Pesto and Sausage Fettucini. Add favorite side dishes like Broccoli with Spicy Peanut Sauce or “French Fried” Onion Rings. Finish off with Layered Chocolate Mousse Squares,Apple Blueberry Cobbler or Double Chocolate Cake with Orange Glaze. And you have a delicious recipe for healthy living.
Added features include an Introduction to Vegetarianism and holiday menu suggestions. (230 pages – downloadable pdf)
THINK LIGHT! Favorites
Cheese Quesadilla Chips
Basil Vegetable Soup
Cheesy Crab Enchiladas
Greek-Style Beef in Pita Pockets
Introduction to Vegetarianism
Selecting Fruits and Vegetables
Why “slow-carb” instead of low-carb?
Read the headlines, watch a talk show or two or take a stroll through a grocery store and you may be convinced that carbohydrates are the source of all evil in the universe. The bestselling low-carb advocates have successfully made their mark on the public psyche assisted by an enthusiastic media and an ever-increasing number of food manufacturers, marketers and restaurateurs all intent on riding the raging low-carb wave for all its worth. Lots of folks are giving it a try and, in fact, many are experiencing weight loss as a result.
The premise behind the low-carb concept is that in an attempt to heed the advice of health professionals calling for a low-fat lifestyle, we’ve unwittingly increased our consumption of low-fat foods loaded with refined, processed carbohydrates (a.k.a. sugar). The low-carb proponents suggest that too much of these processed and simple carbohydrates result in spikes in insulin, a hormone that stimulates hunger and fat storage. Their solution is to dramatically restrict carbohydrate intake which ultimately sends the body into fat-burning overdrive in a metabolic process known as ketosis.
Many health professionals suggest that the weight loss experienced on a low-carb diet has more to do with a reduction in total calories, rather than a reduction in carbohydrates. Much of the initial loss is, in fact, water as the body burns up its limited stores of carbohydrate which are generally “packed in water.”
The truth is that carbohydrates are not the enemy. On the contrary, our bodies need carbohydrates. Carbs are the preferred fuel for our brains and central nervous systems. They’re also a critical energy source for our muscles during exercise. Athletes and other consistent exercisers are likely to experience muscle fatigue on a low-carb diet. For some, low-carb diets may also lead to feelings of fatigue and depression.
What we should be focusing on is the quality of carbohydrates we consumer rather than limiting the quantity.
Carbohydrates are typically classified as simple or complex. Most health professionals recommend that the majority of carbohydrates consumed be of the complex, not simple, variety.
Simple carbohydrates – the type we’re probably all guilty of eating too much of – include refined flour, processed cereals, sugars, sweets and some fruits. In their original form, these foods are already chemically similar to a simple molecule of glucose. Therefore, once consumed they rapidly turn into glucose and quickly enter the blood stream.
Since the body considers glucose such a valuable commodity, the various cells of the body make every effort to get hold of it. When blood glucose levels rise, the body responds by squirting into the blood increased amounts of the hormone insulin. Insulin travels through the bloodstream acting as a glucose escort. Without an insulin escort, the glucose molecule is too big and bulky to get into the various cells of the body.
The problem with eating large amounts of simple carbohydrates is that the resulting rapid increase in blood glucose typically leads to an overproduction of insulin. The blood gets so full of busy escorts racing around everywhere opening cell doors, that in a short time blood glucose levels begin to drop. In other words, the blood glucose “high” is quickly followed by a blood sugar “crash.” This drop in blood sugar may explain why people often experience energy lulls and/or sugar cravings shortly after eating a concentrated sweet such as a candy bar.
Another drawback of elevated blood glucose and insulin levels is the effect on our fat cells. When insulin and blood glucose levels are elevated, fat storage increases and fat release decreases. Chronically elevated insulin may induce the cells to adapt by becoming more stubborn at holding on to their fat stores.
Complex carbohydrates are found in vegetables, dried beans, whole grain cereals, breads, oats, barley, brown rice and nuts. Because these foods are chemically more complex than simple carbohydrates, they take longer to digest. Think of them as slow-carbs. The digestion and subsequent increase in blood glucose with complex carbohydrates is a much more gradual process. Slow-carbs are less likely to produce the erratic changes in insulin and blood glucose levels that occur following consumption of simple carbohydrates.
Unless they were enriched during processing, most simple carbohydrates contain a minimal amount of vitamins, minerals and fiber. For this reason, candy, cake, pastries, soda, jelly and cookies are often labeled “empty calories,” that is, calories with little or no nutritional value. Slow-carbs, on the other hand, are an important source of essential vitamins, minerals, fiber and protein. Ideally, over 40% of your daily calories should come from foods high in slow-carbs and less than 10% of your calories from simple sugars.
How is THINK LIGHT! different?
Not another “on-again, off-again” restrictive diet – a healthy eating approach for life!
A proven approach enjoyed by millions since 1988.
Promotes realistic, long-term weight loss and/or maintenance.
Flexible approach – follow the eating plan closely or simply use it as a guide.
Emphasizes frequent, small meal pattern – helps you become a “nibbler rather than a gorger.”
Deliciously satisfying, wholesome meals, snacks and desserts.
Designed to save you time in the kitchen and at the grocery store.
A great teaching tool to help your family develop healthier eating and exercise habits.
An incredibly affordable 8-week program!!
THINK LIGHT! Results
Body Composition Results
- Average 12-week weight change: -11.4 lbs
- Average 12-week body fat percentage change: -2.32%
Self-reported frequency of specific eating, exercise, dieting and self-image behaviors was evaluated before and after a facilitated THINK LIGHT! program. Significant change was observed in the following behaviors:
Health Education Status
Question: How many days of the week do you do the following…
- increased: Eat five to six times.
- increased: Choose food based on its fat content.
- increased: Read food labels.
- increased: Limit the amount of fat you cook with.
- increased: Substitute high fat foods with lower fat foods.
- increased: Include fiber with meals and snacks.
- increased: Exercise.
Personal Wellbeing Status
Question: How often do you…
- increased: Eat when you’re hungry and stop when you’re full
- decreased: Think about your weight?
- decreased: Think about food?
- decreased: Feel guilty after eating?
- increased: Turn to others for support?
- decreased: Have negative thoughts about yourself or your body
- decreased: Put yourself down for not doing something perfectly?
Question: How often do you…
- decreased: Diet?
- decreased: Feel guilty about the foods you’ve eaten?
- decreased: Eat one way in public and another in private?
- decreased: Feel afraid to be in the presence of certain foods?
- decreased: Eat more than you want to because you think you shouldn’t be eating that food at all?
THINK LIGHT! Success Stories
THINK LIGHT! has really changed the way I think about food and manage my lifestyle. My whole outlook about health and fitness has changed. It has greatly increased my energy level and decreased my stress. I don’t think I’ve ever felt better. I’m wearing my goal size!
I’m a 36-year old mother of three and am elated with the results I’ve seen from THINK LIGHT! – a firmer, slimmer body and a more positive self-image. I feel in control of my eating habits for the first time in my adult life. I can’t thank you enough for the terrific feeing of victory that I have achieved with THINK LIGHT! Over the past 20 years I have been chronically overweight and have tried numerous diets, without lasting success. THINK LIGHT! has finally done it for me!
At the risk of sounding “evangelistic”, I must tell you that THINK LIGHT! has changed my life! I have always battled with the weight loss and eating. With THINK LIGHT!, I’ve finally learned how to eat!! Of course, my objective for embarking on THINK LIGHT! was to lose weight, and I have (and will continue to do so). This seems incidental to me now. I am more excited about how this new way of eating has affected my life. I hope everyone who tries THINK LIGHT! experiences the same wonderful enlightenment that I have.
I never felt like I was dieting. It was just a healthier way of eating. My family did not feel deprived when I used the menus for evening meals – in fact, they liked all of them. It’s the only program I’ve had success with and it is now a way of life for me.