1. Nutrition

2.  “ I eat because I am fat, and I am fat because I eat. It is a vicious cycle.”  The BAD foods taste so good and the GOOD foods taste so bad  Is the super extra large ginormous combo OK if I get a Diet Coke?

9. A Western diet has significantly higher risk of:  Type II diabetes  Cancer  Cardiovascular disease  Premature death  Alzheimer’s disease  Erectile dysfunction

13. Red=hit the brakes!  Foods with: ◦ sodium ◦ sugar (high fructose corn syrup) ◦ refined flour ◦ trans fats ◦ saturated fat ◦ or a lot of additional processing

14. Yellow=Exercise Caution  Foods not green and not red  About 20% of the foods in this guide are considered yellow

15. Green=You’re eatin’ healthy!  Fruits & Vegetables  Nuts & Seeds  Whole Grains  Low in additives  Low in Saturated & Trans fat  Close to natural form

16. 1. Don’t eat anything that doesn’t rot 2. Avoid food products with ingredients that are a) unfamiliar b) unpronounceable c) more than five in number or d) include high-fructose corn syrup 3. Avoid food products that make health claims 4. Shop the peripheries of the supermarket 5. Get out of the supermarket whenever possible Color Code Foods Yourself In Defense of Food, Michael Pollan

18.  Let’s be real. Do you know anybody who eats truly according to the food pyramid?  I don’t know any person, no matter how fit or fat they are that has a “True” clean diet

19. Do this a lotDo this a little

21.  You should eat this:  50% “Quality” Carbohydrates (sugar is not a quality carb)  30% Proteins (try to eat lean meats such as 96% fat free, fish, and chicken)  20-15% Fats (again stay away from the saturated fats if possible, fats from fish, oils, and nuts are preferred)

22.  If you are maintaining weight, try to cut out 500 calories a day (this is based on the 2000 calorie a day diet)  If you are gaining weight you may have to be more drastic in cutting your calories (1,200- 1,000 is a pretty low calorie diet)  Remember, eating more frequently and exercising will help with USING more calories and will aid in your weight loss goals.

23.  Eat more frequently  Eat 5-6 times a day  This will increase your metabolism (survival mechanism)  It will decrease your appetite at your main meals so portion control will be easier

24.  Eating one or two meals a day will slow metabolism (survival mechanism)  You will store everything you eat and tend to eat larger meals  It is what the Sumo Wrestler’s do

25.  Expend more calories than you consume…DUH  Start making healthier choices  Decrease the number of times you eat FAT food (Oh, I meant fast food), even if it is just one time this week  Try the salad I hear it tastes like the big Mac…not really but once a week won’t kill you

26.  Maybe not the best example, but you get the idea  Try the non-fat, or low fat ingredients  Try the non-sugar or low sugar ingredients  Some healthy foods really do taste great

27.  Little decisions over time can have a big impact  Win the battle daily  If you have a bad day, you aren’t starting over, it is part of the overall picture.  Get up and dust yourself off.  One high calorie day is not the end of the world…REMEBER THIS ONE!