COPYRIGHT NOTICE: Copyright All Rights Reserved. Disclaimer

Size: px
Start display at page:

Download "COPYRIGHT NOTICE: Copyright All Rights Reserved. Disclaimer"

Transcription

1

2 COPYRIGHT NOTICE: Copyright All Rights Reserved. retains 100% rights to this material and it may not be republished, repackaged and or redistributed for any purposes what so ever with out the express written consent from the owners of Disclaimer The full contents of this ebook are for informational purposes only and do not provide any medical advice. Statements in this ebook have not been evaluated by the Food and Drug Administration, and are not intended to diagnose, treat, cure or prevent any disease. This ebook is intended for use only by healthy adult individuals. All individuals are specifically warned to seek professional medical advice prior to initiating any form of weight loss exercise or nutritional program. Use of any of the information contained within this ebook is at your own risk. The author does not accept any responsibility or liability for damages of any kind from any actions you take from this information provided. 2

3 Table of Content Don t Let Eating Out Sabotage Your Success Don t Show Up Hungry (Or Worse Starving!) Stay Hydrated All Day Know What You re Eating Plan Ahead Sample Paleo Restaurant Meals Pg 1 Pg 3 Pg 4 Pg 5 Pg 7 Pg 8 3

4 Don t Let Eating Out Sabotage Your Success It s a scenario that so many of you likely have faced you ve been disciplined, you ve followed the paleo diet strictly, prepared your own food and had great success. In fact, you re probably really starting to like the paleo diet and you re seeing not only weight loss, but also increased energy, clearer skin and better overall health. This is great! But then you agree to a dinner with friends at a popular bar or restaurant, or an intimate date night with your significant other at the hottest new bistro in town Then you re likely faced with that basket of bread your waiter just brought to the table, or you aren t really sure how to select a paleo option from the menu, or maybe you re too intimidated to ask the waiter exactly what ingredients are in the soup of the day. It s at this point you may find yourself feeling defeated and wondering why you agreed to eat in a restaurant in the first place. This is a common situation for many paleo followers.. You can have great success when you re in your own home and responsible for preparing your own meals, because you have total control over everything you re eating. You know just what ingredients are being used to prepare your meals, and you have confidence that everything is 100% paleo friendly. However, while it may be more challenging, with a few tips and guidelines you can also feel a similar sense of confidence in the foods you re eating while in a restaurant. It may take more planning and self- control on your part, but in the end you can enjoy a great paleo meal in a restaurant nearly as easily as you can if it s a meal you prepared in your own kitchen. 1

5 Eating paleo in a restaurant also doesn t mean you have to eat a bowl of lettuce while your friends enjoy the tasty stuff. You can also enjoy great paleo food just like you do when its prepared at home. The key to success is: 1. knowing what to look for on the menu 2. how to avoid temptation, and.. 3. what questions to ask both yourself and the restaurant staff The following chapters in this ebook include a few guidelines for eating out, as well as a few sample restaurant meals you can order that are not on the menu and will be versatile enough to work for you in a variety of restaurants as long as the chef is able. By following the tips and sample menus you ll get the luxury of eating out, without the worry that you re sabotaging your paleo lifestyle. 2

6 Don t Show Up Hungry (Or Worse Starving!) You ve probably had the feeling of going food shopping when you haven t eaten in what seems like forever You find yourself walking down the aisles, taking the food in longingly and often filling your cart with foods you know you shouldn t eat or that you wouldn t normally eat purely because your hungry and everything looks appetizing. Well, it s the same idea with eating out.. If you know you re going to have a meal at a restaurant later in the day, eat properly throughout the day, because you want to avoid going into the situation with a completely empty stomach - it generally will lead you to being more likely to fall victim to temptation. Often, if you re feeling ravenous, you re more likely to give into the idea of just eating anything to satisfy hunger. Prior to going to a restaurant, have a small snack. Almonds and other nuts/seeds are always a great snack, or even just something as simple as a few raw vegetables or a small salad. By having a small snack you ll send the message to your brain that you re not so hungry that you ll just eat any food that comes within arm s reach. Eating at a restaurant isn t going to make a difference long- term in your health or your success on the paleo diet if you ensure to be as paleo friendly as possible, but oftentimes, just one time of eating a non- paleo meal may lead to future problems Because just one slip can change your mentality and lead you back into old eating habits that you worked so hard to break. By following the paleo diet consistently, you re- train your brain and your body. 3

7 Stay Hydrated All Day We all know the health benefits of drinking lots of water, but it can also have an impact on how much you eat, particularly when you find yourself in a tempting situation. If you know you re going to a restaurant for dinner, make sure you drink water throughout the day, as well as have another glass around 10 minutes before your meal. A big glass of water before a meal is going to make you feel fuller, which in turn will make you feel more willing to make positive paleo food choices. Often, we mistake thirst for hunger as well, so drinking a glass of water before a restaurant excursion is a great way to buy yourself the time you need to discern whether or not you really are as hungry as you think you are. Drinking water will also help you slow down before you make a food choice in a restaurant and think about what you re eating, rather than rushing into a food decision that might not be for the best. Choose the Order in Which You Eat Your Food Wisely If you re following the paleo diet, it s likely that you ll order items that are primarily protein and vegetable based anyway, but eating protein based foods first is an important way to keep your cravings under control and avoid temptations later in the meal. This is particularly relevant if you re ordering a green salad or fruit salad prior to a meal. If this food is without protein, you re going to continue to feel hungry even after you eat it, which will make you more likely to choose more foods unwisely as the meal continues. If you re going to order a salad, choose one that includes a protein source or ask for an add- on. Protein is great for your metabolism and blood sugar levels which means your brain will feel more satiated with the food you ve eaten. This is also a great way to avoid the dessert menu! 4

8 Know What You re Eating Beyond the temptation aspect, one of the most difficult parts of eating out for many paleos followers is that they don t really know what they re eating when they re eating in a restaurant. Oftentimes, foods that may seem safe, like steak or chicken breast are cooked in and/or with foods that aren t paleo, such as cooking in butter or having a coating of flour. Soups may seem like a good option, but they can be full of cream and/or other dairy products. Scrambled eggs, which may always seem like a safe paleo bet, are often prepared with milk, cream or cheese. A paleo dieter may also run into similar problems with foods like bacon. Bacon is a processed meat with preservatives and additives, and although you can purchase bacon that is nitrate, soy and gluten- free, this isn t likely what you ll be eating in a restaurant. Often restaurants are going to choose the foods that help them keep costs down, so keep this in mind as you select certain foods. While certain foods you buy at home may be a good paleo option, what you re eating at the restaurant may not be so suitable. Another common and often hidden preparation technique, besides using butter, is to coat meat such as seafood or chicken in flour prior to cooking. This is something to watch for if your goal is to remain 100% paleo. The best idea is to ask your server if this is something they do in their restaurant during the preparation process. Sauces added to foods can be another concern. Sauces may seem safe but many contain dairy products or other non- paleo ingredients. If you re unsure of the ingredients, make sure to ask, or just ask to leave them out of your meal entirely. 5

9 There are ways around these concerns and the number one solution is to ask your server. If you aren t sure how a food is prepared or what mystery ingredients may be lurking within your meal, just ask. Many servers know the detailed ingredients included in the meals at their restaurant. If the server isn t sure, you can always request he or she consult the chef, or you could ask to speak to the chef yourself. People will often avoid what they see as the embarrassment of asking too many questions at a restaurant, and then put themselves at risk for eating something they re not comfortable with, but in fact servers and restaurant staff are use to these questions. They encounter numerous customers with food allergies, specific food needs based on religion and customers on various dietary plans all the time. They aren t going to be upset by your questions, and will likely be glad to do what they can to let you know just what you re eating. Just as you shouldn t be afraid to ask questions, you also shouldn t worry about making special requests. For example, if you find out your omelet is going to be prepared with butter, just ask for olive oil as a substitute. Restaurant employees have hundreds of requests for substitutions, so don t be afraid to speak up and ask for your food to be prepared a little differently. 6

10 Plan Ahead One of the biggest favors you can do for yourself when it comes to eating out and staying paleo is to plan ahead. When you re faced with an overwhelming menu full of temptations, or you feel intimidated by a situation, it can become easy to push the paleo diet aside. But this doesn t have to be the case because you can prepare yourself for the situation ahead of time. A great way to plan ahead before a meal out is to check the menu before you ever step foot in the restaurant. Most restaurants offer online versions of their menus, so prior to going to the restaurant go over the menu and decide what you ll eat. This way, you don t even have to go through the struggle of browsing a tempting menu and being unsure of what to order. If you have a set idea of what you ll be eating you re less likely to make a poor choice. If you do find items on the menu that you aren t sure about, simply give yourself time to call the restaurant and speak with someone about the ingredients in a particular meal. This is a good way to avoid any intimidation factors of doing the questioning in person. If you find yourself eating out a great deal for work or social gatherings, research restaurants in the area and select a few suitable paleo options from each menu so that you re always prepared with a meal choice, regardless of the restaurant your coworkers may choose that day plus if you re a regular they may be able to remember your special requests! By having a ready- made resource of meals that are paleo- friendly at a large variety of restaurants, you re taking the guess work out of eating out and reducing the risk that you ll make an unwise choice. 7

11 Sample Paleo Restaurant Meals If you come across a menu that has nothing paleo friendly, or the only paleo friendly option requires you to make several alterations (for which you may still end up paying full price), see if you can make a meal up from foods on the menu. This is generally easier for breakfasts where the menu will usually include an extras section. For example Instead of ordering the Big Breakfast without bread, the potato rosti or the sausages (which likely have a binding ingredient of flour).. order.. A meal of sides 2 poached eggs, bacon, steamed spinach and sautéedmushrooms I can t tell you the amount of times I have ordered a meal like this in restaurants, and not once has it been a problem with the server or the chef. Here are some more options and ideas for you, to get your head around this simple but hugely beneficial concept! 8

12 Breakfast I generally find that breakfast is one of the easiest times to eat out and stay paleo. I put this down to the fact that a lot of the foods are simply cooked by themselves. For common breakfast meals that will meet with the paleo guidelines, look more towards the big breakfasts, meals with eggs and meals with vegetables. If there is nothing on the menu that can be altered slightly, for instance, by simply asking to not include the bread on serving, look to find paleo friendly ingredients within the menu then come up with the combination that you can order. Generally, the 'extras' are a perfect place to look. 9

13 Off- The- Menu Suggestions & Ideas Poached eggs with a side of steamed spinach and mushrooms (Ask to confirm if the mushrooms are cooked in butter, and if they are ask if they can instead be cooked in olive oil) Scrambled eggs with bacon and steamed spinach (Ask for the scrambled eggs to be dairy- free) Poached eggs with half an avocado and steamed spinach, tomato or mushrooms Steak (possibly one of the foods in the big breakfast) with vegetables of choice Bacon with poached eggs and vegetables of choice If you don't see fruit salad on the menu but you're feeling like something light, see if a fruit salad is part of the muesli on the menu or any other option on the menu - then ask if you can order it separately as a meal in itself 10

14 Lunch & Dinner Often the lunch menu will be similar to the dinner menu, so I'm combining these together in regards to possible meal orders you can make that are off the menu. One of the common problems with lunch and dinner meals is that most of them have some form of grain along with them. However, as gluten intolerance is becoming a big issue a lot of restaurants and cafés are making grain- free meals available, but you may go to a restaurant where it becomes difficult to find anything other than the salad to be grain- free - such as an Italian restaurant. One of the main things that often makes paleo ordering difficult is the fact that although there are many paleo friendly ingredients on the menu, most of the meals are preprepared in advance, and most of these pre- prepared meals include things such as marinating the chicken in non- paleo ingredients, coating the fish in flour (or seasoning which contains flour), having the beef already in the curry sauce. This is one of the many reasons why being prepared helps immensely, especially if you are prepared enough to call up the restaurant or café the day in advance after looking through the menu and asking them prior to the chefs preparing the food for the following day, to ensure your meal is prepared (i.e. not coating the fish in flour) and ready for you to order when you sit down. 11

15 Off- The- Menu Suggestions & Ideas A lot of menus will have grains placed to the side, if there is something on the menu that would otherwise meet with the paleo guidelines, simply ask for the grains (such as rice) to not be included in the meal Ask if you can order a simple panfried or grilled piece of chicken, steak or fish with a side of salad (Be certain to ensure that the protein source is not lightly coated in any form of grain or seasoning that contains grain) If the restaurant or café you are eating at is also open for breakfast and you re unable to order anything off the lunch/dinner menu, see if they have any breakfast foods available such as eggs, steak or bacon that can be your protein source along with either vegetables or a salad Consider combining ingredients from a couple of meals on the menu, such as the steak from one meal combined with the roast vegetables from another 12

Healthy Habits For Weight Management

Healthy Habits For Weight Management Www.SageMinder.com Sage Life Technologies Healthy Habits For Weight Management Healthy Weight Management: Good Habits For Weight Management: Select With Highest Nutritional Value Fill Up on Vegetables

More information

ALL RIGHTS RESERVED MEDICAL DISCLAIMER

ALL RIGHTS RESERVED MEDICAL DISCLAIMER ALL RIGHTS RESERVED Unless otherwise indicated, all materials on these pages are copyrighted by HYMS. All rights reserved. No part of these pages or inserts, either text or images, may be used for any

More information

Nutrition for My Health:

Nutrition for My Health: Nutrition for My Health: Balancing Protein in My Diet Richard Solomon, M.D. and Laurinda Solomon, R.N. (Adapted from a chapter in a program called PEAK [People Educated and Aware about Kidney Disease]

More information

Why we get hungry: Module 1, Part 1: Full report

Why we get hungry: Module 1, Part 1: Full report Why we get hungry: Module 1, Part 1: Full report Print PDF Does Anyone Understand Hunger? Hunger is not simply a signal that your stomach is out of food. It s not simply a time when your body can switch

More information

Group Session 9. Altering eating patterns: dinner Food Preparation Methods

Group Session 9. Altering eating patterns: dinner Food Preparation Methods Group Session 9 at a Glance Key Behavioral Strategies Participant Behavioral Strategies Process Objectives & Session Content Handouts Other Materials Topics/Agenda (2 hours) Altering eating patterns: dinner

More information

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you

More information

eat well, live well: EATING WELL FOR YOUR HEALTH

eat well, live well: EATING WELL FOR YOUR HEALTH eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall

More information

Winter - Recover Your Health Cleanse Your Colon

Winter - Recover Your Health Cleanse Your Colon Winter - Recover Your Health Cleanse Your Colon Answers to Frequently Asked Questions There has been lots of interest in the Nourishing Food Winter Cleanse. I am hoping these answers allow you to know

More information

SUPPORT STAFF TRAINING TOOLS MAINTAINING HEALTH. THE HEALTHY MENU (Including the MyPlate Information)

SUPPORT STAFF TRAINING TOOLS MAINTAINING HEALTH. THE HEALTHY MENU (Including the MyPlate Information) SUPPORT STAFF TRAINING TOOLS MAINTAINING HEALTH THE HEALTHY MENU (Including the MyPlate Information) Training Program Specialists, LLC 9864 E. Grand River, Suite 110-320 Brighton, Michigan 48116 Phone:

More information

THE FRESH 180 WELCOME TO THE FRESH 180. Success Guide

THE FRESH 180 WELCOME TO THE FRESH 180. Success Guide Welcome to The Fresh 180! The Fresh 180 is a comprehensive, whole person approach to health. This is not a diet or exercise program; this is living your life to its fullest. The Fresh 180 will help: Integrate

More information

Menu Planning Made Easy

Menu Planning Made Easy 1 Menu Planning Made Easy Wendy Hammond, Pn1 wholisticwoman.com wendy@wholisticwoman.com 2 Menu Planning Made Easy You re busy, busy, busy and the thought of having to plan out meals may feel like just

More information

MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC

MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC OBJECTIVES Why is it needed? Current trends Review the Mediterranean Lifestyle Discuss application of this lifestyle MANY OF AMERICAN S EATING PATTERNS

More information

16 TIPS To Look and Feel Better Than Ever

16 TIPS To Look and Feel Better Than Ever 16 TIPS To Look and Feel Better Than Ever Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can

More information

Beating Diabetes PART 2. Guide To Starting A Worry Free Life. Foods You Need To Eat To Kick Start Normal Blood Sugar.

Beating Diabetes PART 2. Guide To Starting A Worry Free Life. Foods You Need To Eat To Kick Start Normal Blood Sugar. Beating Diabetes Guide To Starting A Worry Free Life. PART 2 Foods You Need To Eat To Kick Start Normal Blood Sugar. *Warning* This is for the person who is really ready to make a change in Their life.

More information

Lose It To Win It Weekly Success Tip. Week 1

Lose It To Win It Weekly Success Tip. Week 1 Lose It To Win It Weekly Success Tip Week 1 Writing down your goals will keep you on track. Revise or add to your goals at any time. Start by setting a long-term weight loss goal. Next, set a goal for

More information

CEC ARTICLE The Next FAD Diet?: A Review and Comical Look at History by C. Holcomb

CEC ARTICLE The Next FAD Diet?: A Review and Comical Look at History by C. Holcomb CEC ARTICLE The Next FAD Diet?: A Review and Comical Look at History by C. Holcomb Disclaimer: This is really nothing radically new, but a summary and some things to think about when talking to participants.

More information

1. Lean Meats and Fish. 2. Lots of Veggies

1. Lean Meats and Fish. 2. Lots of Veggies 1. Lean Meats and Fish Getting enough protein will be essential to losing extra fat and keeping your satisfied throughout the day. The best source of this comes from lean meats: chicken, lean beef, turkey

More information

Spring - Restore Your Liver

Spring - Restore Your Liver Spring - Restore Your Liver Answers to Frequently Asked Questions Clearly we live in a stressful and toxic world but there is something you can do about it. IF YOU DO NOTHING toxins build up in your body

More information

Spring - Restore Your Liver

Spring - Restore Your Liver Spring - Restore Your Liver Answers to Frequently Asked Questions Unfortunately we live in a stressful and toxic world but there is something you can do about it. IF YOU DO NOTHING toxins build up in your

More information

Contents. Chapter 1: What Is a Good Diet? Chapter 2: What Does a Good Meal Look Like? Chapter 3: Take It Slow... 10

Contents. Chapter 1: What Is a Good Diet? Chapter 2: What Does a Good Meal Look Like? Chapter 3: Take It Slow... 10 Disclaimer You should consult your physician prior to starting this program particularly if you have any medical condition or injury that could prevent you from following this program. This program is

More information

The Elimination Diet

The Elimination Diet The Elimination Diet There are three parts to this document: 1. The diet plan 2. How to follow it 3. How to evaluate your results Have a read through, and post any questions you have in the group. The

More information

Eating Healthy on the Run

Eating Healthy on the Run Eating Healthy on the Run Do you feel like you run a marathon most days? Your daily race begins as soon as your feet hit the floor in the morning and as your day continues you begin to pick up speed around

More information

10 simple Ayurvedic tips for a better life

10 simple Ayurvedic tips for a better life To lead a healthier and happier life, one doesn t necessarily have to visit a therapist or a doctor. According to Ayurveda, there are a few very simple practices that can help you improve your life. You

More information

WEEK FOUR HOW TO EAT: STRUCTURE YOUR DAY FOR SUCCESS

WEEK FOUR HOW TO EAT: STRUCTURE YOUR DAY FOR SUCCESS TO HEALTHY EATING WEEK FOUR HOW TO EAT: STRUCTURE YOUR DAY FOR SUCCESS The importance of structure and routine Structure is important to maintain energy levels, reduce hunger and meet your nutrient needs.

More information

Group Session 11. Altering eating patterns: dining out Planning ahead Problem Solving

Group Session 11. Altering eating patterns: dining out Planning ahead Problem Solving Group Session 11 at a Glance Key Behavioral Strategies Participant Behavioral Strategies Process Objectives & Session Content Handouts Altering eating patterns: dining out Planning ahead Problem Solving

More information

Food Portions. Patient Education Section 9 Page 1 Diabetes Care Center. For carbohydrate counting

Food Portions. Patient Education Section 9 Page 1 Diabetes Care Center. For carbohydrate counting Patient Education Section 9 Page 1 For carbohydrate counting This handout answers the following questions: What s the difference between a portion and a serving? How do I know how big my portions are?

More information

Changing Patterns. healthyfutures.nhs.uk/llb

Changing Patterns. healthyfutures.nhs.uk/llb Changing Patterns healthyfutures.nhs.uk/llb How do our eating habits develop? When we eat food that tastes good and gives us pleasure, endorphins (we like to think of them as happy chemicals) fill our

More information

Grant High School Dance Team. Nutrition Plan

Grant High School Dance Team. Nutrition Plan Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense

More information

ABLE TO READ THE LABEL?

ABLE TO READ THE LABEL? ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/

More information

7 tips. To get Through the Holidays Without Gaining Weight BY SHANNON CLARK, CPT

7 tips. To get Through the Holidays Without Gaining Weight BY SHANNON CLARK, CPT 7 tips To get Through the Holidays Without Gaining Weight BY SHANNON CLARK, CPT With the Holidays Right Around the Corner... You might be feeling a twinge of anxiety over the fact that weight gain could

More information

Hockey Nutrition Tips

Hockey Nutrition Tips Hockey Nutrition Tips 6 Classes of Nutrients Essential for Top Performance 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Carbohydrates: are a source of energy that can be either simple

More information

Step Up and Celebrate

Step Up and Celebrate Step Up and Celebrate Physical Activity Physical Activity Healthy Eating Goals Met Rewards Goals Met 1. 1. Handout 12-1 Healthy Eating Rewards 2. 2. 3. 3. 4. 4. 5. 5. 6. 6. Choose an appropriate reward

More information

Nutritionally Navigating the Holidays. By, Amber Fentress, MS, RD, LD

Nutritionally Navigating the Holidays. By, Amber Fentress, MS, RD, LD Nutritionally Navigating the Holidays By, Amber Fentress, MS, RD, LD Food Demos Fruit Pie Ingredients Graham Cracker Crust (for sake of time, I used a store bought version but you can definitely make your

More information

A Healthy Lifestyle. Session 1. Introduction

A Healthy Lifestyle. Session 1. Introduction A Healthy Lifestyle Session 1 Introduction Introduction A Healthy Eating Plan How Can Healthy Eating Improve Your Health? Healthy eating can improve your health in many ways. It helps to: Prevent many

More information

KETO40 PROGRAM GUIDE TABLE OF CONTENTS

KETO40 PROGRAM GUIDE TABLE OF CONTENTS KETO40 PROGRAM GUIDE THIS GUIDE IS DESIGNED TO EXPLAIN WHAT YOU SHOULD BE DOING FOR THE NEXT 40 DAYS ON THE KETO40 PROGRAM AS WELL AS HOW WE WILL BE SUPPORTING YOUR JOURNEY. TABLE OF CONTENTS 1 - We re

More information

A NEW DAY. Eat Well, Feel Better: Cheese Please! Live Longer: Reduce Stress, Relax. Create Your Own Personalized Recipe ebook. The MealEasy Magazine

A NEW DAY. Eat Well, Feel Better: Cheese Please! Live Longer: Reduce Stress, Relax. Create Your Own Personalized Recipe ebook. The MealEasy Magazine Edition # 004 - Spring 2013 The MealEasy Magazine Eat Well, Feel Better: Cheese Please! PAGE 4 & Live Longer: Reduce Stress, Relax PAGE 5 A NEW DAY Chef Paul s Everyday Cooking Tips PAGE 3 Create Your

More information

Portion Size Leader Directions Author: Gail Peitzmeier, Ed.D, RD Extension Director, Youth/Health Educator Crawford County Area 2

Portion Size Leader Directions Author: Gail Peitzmeier, Ed.D, RD Extension Director, Youth/Health Educator Crawford County Area 2 Portion Size Leader Directions Author: Gail Peitzmeier, Ed.D, RD gpeitzme@purdue.edu Extension Director, Youth/Health Educator Crawford County Area 2 Description How does your portion size measure up to

More information

5 World Class Basics For Crossfit Nutrition Nutrition is for life. Make sure you understand the basics and make them a habit.

5 World Class Basics For Crossfit Nutrition Nutrition is for life. Make sure you understand the basics and make them a habit. 5 World Class Basics For Crossfit Nutrition Nutrition is for life. Make sure you understand the basics and make them a habit. Practicing CrossFit without any regard to nutrition is similar to only having

More information

Self-Improvement Paper Becky Sanchez PSYC 10, M, W 8:10-9:35 a.m. The Strategy(ies) for Academic Success I plan to Work Towards and Why I first saw

Self-Improvement Paper Becky Sanchez PSYC 10, M, W 8:10-9:35 a.m. The Strategy(ies) for Academic Success I plan to Work Towards and Why I first saw 1 Self-Improvement Paper Becky Sanchez PSYC 10, M, W 8:10-9:35 a.m. The Strategy(ies) for Academic Success I plan to Work Towards and Why I first saw the strategies for academic success handout in a workshop

More information

NOURISHING FOODS CLEANSE

NOURISHING FOODS CLEANSE NOURISHING FOODS CLEANSE 5 Days of Easy & Nourishing Foods for Your Body, Mind & Spirit Fall Clean Up of Your Small Intestines 2012 Answers to Frequently Asked Questions There has been lots of interest

More information

Spring Natural Liver Cleanse

Spring Natural Liver Cleanse Spring Natural Liver Cleanse Answers to Frequently Asked Questions Unfortunately we live in a stressful and toxic world. Over time toxins can build up in our body resulting in low energy, weak digestion,

More information

NUTRITION EDUCATION LESSON CODE FG MyPyramid: Simple Steps for Healthy Living

NUTRITION EDUCATION LESSON CODE FG MyPyramid: Simple Steps for Healthy Living \ NUTRITION EDUCATION LESSON CODE FG-000-06 MyPyramid: Simple Steps for Healthy Living LESSON DESCRIPTION In this video and activity lesson class participants will explore the different food groups in

More information

The Ketosis CookBook Review

The Ketosis CookBook Review The Ketosis CookBook Review The Ketogenic diet is one of the healthiest ways you can eat, and many nutritionists and dieticians are now recommending it to people who need to balance their blood sugar levels,

More information

Caring for Your Heart: Living Well with Heart Failure

Caring for Your Heart: Living Well with Heart Failure Caring for Your Heart: Living Well with Heart Failure What is Heart Failure? Heart failure means the heart cannot pump the blood well. When your heart doesn t pump well, it can make you feel weak, tired,

More information

Healthy Eating for Kids

Healthy Eating for Kids Healthy eating and being active are very important for your child to grow up in a proper way. The food plate is a guide to help you and your child know what and how much should be eaten every day. The

More information

Identifying whether your clients are ready and willing to make lifestyle changes to lose weight

Identifying whether your clients are ready and willing to make lifestyle changes to lose weight Weight Loss Note to the Health Care Professional: Topics in this handout are discussed in Chapter 21 of the American Dietetic Association Guide to Diabetes Medical Nutrition Therapy and Education (1).

More information

Keeping the Body Healthy!

Keeping the Body Healthy! Name Hour Food & Nutrition 9 th Grade Keeping the Body Healthy! # Assignment Pts. Possible 1 Create a Great Plate Video 30 2 MyPlate Label & Color 15 3 Color & Food 5 4 6 Basic Nutrients 9 5 Dietary Guidelines

More information

Knowledge, Attitudes and Behaviors Questionnaire (KAB)

Knowledge, Attitudes and Behaviors Questionnaire (KAB) Knowledge, Attitudes and Behaviors Questionnaire (KAB) Version G Spring 000 Student ID: Grade: 05 Student Name: (last) (first, middle init.) Class ID: Teacher: Paste label to left or print information

More information

Online Nutrition Training Course

Online Nutrition Training Course Expert advice, Excellent results Online Nutrition Training Course Module 23: Dyslipidaemia www.diet-specialist.co.uk Notice of Rights All rights reserved. No part of this publication may be reproduced,

More information

NUTRITION GUIDELINES 2.0

NUTRITION GUIDELINES 2.0 NUTRITION GUIDELINES 2.0 A GUIDE TO DIET CORRECTION BY DAN FITTS Intro. The thing with nutrition it is very easy to do the things I m going to suggest. It is also very easy not to do them. Which is why

More information

Nutrition After Weight Loss Surgery

Nutrition After Weight Loss Surgery Nutrition After Weight Loss Surgery Gastric Bypass Sleeve Gastrectomy Gastric Banding Duodenal Switch TIPS FOR DINING OUT AFTER WEIGHT LOSS SURGERY SAGE BARIATRIC INSTITUTE What We ll Cover Today Behavior

More information

10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50

10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 10-Day Menopause Flat Belly QuickStart Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 DISCLAIMER The information presented in this work is by no way intended

More information

Chartwells and Being Diabetic Friendly. When you look around campus do you ever stop to think about the many students and

Chartwells and Being Diabetic Friendly. When you look around campus do you ever stop to think about the many students and Ahnert 1 Laura Ahnert Professor Gilliar ENG-364 Research and Argument Paper Final Version Chartwells and Being Diabetic Friendly When you look around campus do you ever stop to think about the many students

More information

What a Family Needs to Know. About Eating Well. And Being Clever with Food

What a Family Needs to Know. About Eating Well. And Being Clever with Food What a Family Needs to Know About Eating Well And Being Clever with Food This book was written by Sarah Scotland, Freelance Nutritionist and Founder of Wise about Food. Copyright 2015 by Sarah Scotland

More information

Good Grinding for Wise Dining. Choosing Foods Lesson 12: Meal Planning. Let s make a meal plan, yes, we can

Good Grinding for Wise Dining. Choosing Foods Lesson 12: Meal Planning. Let s make a meal plan, yes, we can Good Grinding for Wise Dining Let s make a meal plan, yes, we can Ask the following questions: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number

More information

My Weight Loss Contract 2009

My Weight Loss Contract 2009 My Weight Loss Contract 2009 Personal Commitment Statement I, confirm my commitment to the goals and weight loss plan below, and agree to make the necessary changes to my lifestyle to improve my health

More information

Nutrition for sport and exercise. Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise.

Nutrition for sport and exercise. Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise. Nutrition for sport and exercise Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise. Whether you re doing a casual workout or training for a major sporting

More information

Capital Strength Healthy Fast Food Guide:

Capital Strength Healthy Fast Food Guide: 919-200-0348 2422 Atlantic Avenue Raleigh, NC 27604 www.capitalstrength.com Capital Strength Healthy Fast Food Guide: How to Make Healthier Choices When you re on the Go! You are driving down the highway.

More information

The Lean Team Flexi Food Based Weight loss Plan for Type 2 Diabetes Remission.

The Lean Team Flexi Food Based Weight loss Plan for Type 2 Diabetes Remission. The Lean Team Flexi Food Based Weight loss Plan for Type 2 Diabetes Remission. This short guide provides information for people who would like to lose substantial amounts of weight and achieve remission

More information

HealthyMe DocTalk. A Healthy Diet EATING HEALTHY IN A FAST-PACED, FAST-FOOD WORLD. Brenda Sheehan, MD HealthyMe Medical Clinic Salt Lake County

HealthyMe DocTalk. A Healthy Diet EATING HEALTHY IN A FAST-PACED, FAST-FOOD WORLD. Brenda Sheehan, MD HealthyMe Medical Clinic Salt Lake County HealthyMe DocTalk A Healthy Diet EATING HEALTHY IN A FAST-PACED, FAST-FOOD WORLD Brenda Sheehan, MD HealthyMe Medical Clinic Salt Lake County Benefits of a Healthy Diet Healthy eating is important for

More information

10 Lean Habits for weight loss

10 Lean Habits for weight loss 10 Lean Habits for weight loss 10 LEAN HABITS Trying to lose weight doesn t have to mean a complete diet overhaul. It doesn t have to take over your life, it is achievable and it can be sustainable. Making

More information

30-Day Healthy Gut Challenge Philosophy

30-Day Healthy Gut Challenge Philosophy Quickstart Guide 30-Day Healthy Gut Challenge Philosophy The Philosophy of the Challenge is simple. 1. Avoid 2. Feed 3. Supplement First, we avoid foods that are known to cause trouble for people suffering

More information

Let s Get This Show On The Road.. Why am I sharing this with you then?

Let s Get This Show On The Road.. Why am I sharing this with you then? Let s Get This Show On The Road.. Before you dive into this Carb Cycling Manual, you should know that Carb Cycling is a very tedious approach to your nutrition. It requires 100% discipline, and you will

More information

Lesson 1. Children have a role in eating, too. Children are responsible for: Deciding which foods to eat. Deciding how much to eat.

Lesson 1. Children have a role in eating, too. Children are responsible for: Deciding which foods to eat. Deciding how much to eat. Lesson 1 Welcome to Eating Smart and Moving More with Professor Popcorn! Over the next few weeks, I will be providing food and nutrition education to your child. Each week I will send you a newsletter

More information

Heart health and diet. Our Bupa nurses have put together these simple tips to help you eat well and look after your heart.

Heart health and diet. Our Bupa nurses have put together these simple tips to help you eat well and look after your heart. Heart health and diet Our Bupa nurses have put together these simple tips to help you eat well and look after your heart. What you eat can have an impact on the health of your heart. Eating a healthy diet

More information

might end up with items that are not the healthiest choices or best buys.

might end up with items that are not the healthiest choices or best buys. February-March, 2018 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Conquering the Grocery Aisles Grocery shopping can be a chore.

More information

Create your own diet Healthy eating with the Wheel of Five

Create your own diet Healthy eating with the Wheel of Five Create your own diet Healthy eating with the Wheel of Five Go your own way with the Wheel of Five Your body is with you for life, so you should take proper care of it. But how? Following the Wheel of Five

More information

Phase 2: Making Choices

Phase 2: Making Choices Phase 2: Making Choices Please create your own menu using this template as a guideline, e-mail it back to me and I will review it with you and put in your file. General Menu Planning Considerations Aim

More information

Diet after the Laparoscopic Sleeve Gastroplasty (LSG) Your stomach is located just to your left of your liver. To access your stomach for most

Diet after the Laparoscopic Sleeve Gastroplasty (LSG) Your stomach is located just to your left of your liver. To access your stomach for most Diet after the Laparoscopic Sleeve Gastroplasty (LSG) YOUR LIVER PRIOR TO SURGERY Your stomach is located just to your left of your liver. To access your stomach for most bariatric procedures, your surgeon

More information

My Weight (Assessment)

My Weight (Assessment) My Weight (Assessment) Which of the following describes you? o I know I need to lose weight but I m not quite ready to start. o I m ready to lose weight and I need some help. o I want to maintain my weight

More information

motivation workbook why do you want to change?

motivation workbook why do you want to change? motivation workbook why do you want to change? Start by figuring out your personal reasons for wanting to change. Here are some interesting truths about reasons for change: The clearer you are in your

More information

NUTRITION 101. Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972)

NUTRITION 101. Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972) NUTRITION 101 Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972) 747-6149 KellyHughes@texashealth.org Alastair & Wendy Hunte Health & Wellness Coaches Nutrition Avenue (214) 509-8141

More information

Digestion and Excretion

Digestion and Excretion Digestion and Excretion Nutrition What do you think? Read the two statements below and decide whether you agree or disagree with them. Place an A in the Before column if you agree with the statement or

More information

PRACTICAL NUTRITION HEALTH SEMINAR E-BOOK. by Chris Janke-Bueno TABLE OF CONTENTS. presents. CHAPTER 1: Why To Eat Healthy

PRACTICAL NUTRITION HEALTH SEMINAR E-BOOK. by Chris Janke-Bueno TABLE OF CONTENTS.   presents. CHAPTER 1: Why To Eat Healthy presents PRACTICAL NUTRITION HEALTH SEMINAR E-BOOK by Chris Janke-Bueno TABLE OF CONTENTS CHAPTER 1: Why To Eat Healthy CHAPTER 2: How To Clean Out The Pantry CHAPTER 3: Simple Shopping List CHAPTER 4:

More information

Fish, Meat, Poultry, Dairy, and Eggs

Fish, Meat, Poultry, Dairy, and Eggs Poultry, Dairy, Session 4 Background Information Tips Goals Assessment In an average WEEK, how many servings of these foods do you eat? Desirable Could be improved Needs to be improved 1. Fish, including

More information

Meal Menu Approximate Amount Eaten

Meal Menu Approximate Amount Eaten Meal Menu Approximate Amount Eaten Myself 16 Year Old Active Male Teen 3 Year Old Female Child ¼ cup 1 slice 70 Year Old Female Breakfast Special K Cereal(red berries) 1 cup 1 Banana (slices) ¼ cup ¾ cup

More information

YOU ARE WHAT YOU EAT. 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh?

YOU ARE WHAT YOU EAT. 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh? YOU ARE WHAT YOU EAT 1. Do you shop for food less frequently than every four days? 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh? 3. Do you eat more cooked vegetables than

More information

HEALTHY EATING IN THE WORKPLACE

HEALTHY EATING IN THE WORKPLACE HEALTHY EATING IN THE WORKPLACE LISA MICHELLE MILLER, BS, NC NUTRITION CONSULTANT, CERTIFIED APRIL 20 TH, 2016 2016 kitchenonfire.com / oceanviewnutrition.com 2 PROPER NUTRITION IS IMPORTANT though often

More information

Welcome to Optimal Health

Welcome to Optimal Health Welcome to Optimal Health Welcome Dear Friend, Welcome to my Happy Diet with Meals. We are thrilled that you have decided to take this journey with us. The success of our first Happy Diet trial has been

More information

Healthy Meeting and Event Guide

Healthy Meeting and Event Guide Healthy Meeting and Event Guide Make Every Meeting a Healthy Meeting Healthy Meetings and Events Healthy eating and physical activity are essential for good health. The 2005 USDA Dietary Guidelines recommend

More information

Healthy Foods Café. EatHealthy. 5 Classroom Materials

Healthy Foods Café. EatHealthy. 5 Classroom Materials Bee you eat, think about what goes on your plate or in your cup or bowl. steps to build a healthy plate: Make half your plate Switch to skim or 1% milk Make at least half your Vary your protein food choices

More information

EatHealthy. SUBJECTS: Health Science English Language Arts listening, speaking, and writing Math. Healthy

EatHealthy. SUBJECTS: Health Science English Language Arts listening, speaking, and writing Math. Healthy Bee you eat, think about what goes on your plate or in your cup or bowl. steps to build a healthy plate: Make half your plate Switch to skim or 1% milk Make at least half your Vary your protein food choices

More information

Week 9: Reminder of the Basics, Food Sensitivities, Cholesterol, LDL Particle Size, Sugar and Restaurants

Week 9: Reminder of the Basics, Food Sensitivities, Cholesterol, LDL Particle Size, Sugar and Restaurants Week 9: Reminder of the Basics, Food Sensitivities, Cholesterol, LDL Particle Size, Sugar and Restaurants Understand that you don t need carbs. Since you ve been eating carbohydrates your whole life, you

More information

WHAT'S INSIDE INSIDE YOUR PROGRAM GUIDE The Pilates Workout Plan. 2. The Nutrition Plan. 3. Tools to Track Your Progress. 4.

WHAT'S INSIDE INSIDE YOUR PROGRAM GUIDE The Pilates Workout Plan. 2. The Nutrition Plan. 3. Tools to Track Your Progress. 4. Program Guide INSIDE YOUR PROGRAM GUIDE... 1. The Pilates Workout Plan 2. The Nutrition Plan 3. Tools to Track Your Progress 4. Program Tips 5. Getting Started WHAT'S 6. Pre-Program Action Items INSIDE

More information

Diabetic Cookbook: Easy, Healthy, And Delicious Recipes For A Diabetes Diet By Shasta Press READ ONLINE

Diabetic Cookbook: Easy, Healthy, And Delicious Recipes For A Diabetes Diet By Shasta Press READ ONLINE Diabetic Cookbook: Easy, Healthy, And Delicious Recipes For A Diabetes Diet By Shasta Press READ ONLINE Also, be sure to balance your meals with lean protein and healthy plant fats. This is an easy grab-and-go

More information

Your Results Start Here!

Your Results Start Here! QUICK START Your Results Start Here! Dr. Harlan Kilstein 1-866-FOR-KETO page 1 of 8 FOR MORE SUPPORT, JOIN US AT http://completelyketo.com/support 201810155PSKQSE Copyright 2018 by Corp Table of Contents

More information

NUTRITION FOR A YOUNG BASKETBALL PLAYER

NUTRITION FOR A YOUNG BASKETBALL PLAYER NUTRITION FOR A YOUNG BASKETBALL PLAYER Nutrients Are substances in food that are necessary for a person s growth, development, reproduction and ability to do strenuous work. We can divide them into 6

More information

Small. c h a n g e s big. benefits

Small. c h a n g e s big. benefits Small c h a n g e s big benefits Did you know that 3 in 5 adults in Northern Ireland weigh too much? Being overweight increases the risk of health problems, including heart disease, some cancers, diabetes

More information

Be a Health Savvy Shopper. Be a Health Savvy Shopper. Supermarket Tour

Be a Health Savvy Shopper. Be a Health Savvy Shopper. Supermarket Tour Be a Health Savvy Shopper Be a Health Savvy Shopper Supermarket Tour Before you Start Make a list and stick to it. This is a good way of leaving out the unnecessary and the unhealthy! Don t go on an empty

More information

Lesson 6. MyPlate. Estimated Class Time Part A Q & A: 20 minutes Total Time: 20 minutes. Part B Poster Activity: 20 minutes Total Time: 20 minutes

Lesson 6. MyPlate. Estimated Class Time Part A Q & A: 20 minutes Total Time: 20 minutes. Part B Poster Activity: 20 minutes Total Time: 20 minutes Lesson 6 MyPlate Objectives Students will: recognize the importance of energy balance and moderation identify the food groups and other features of MyPlate, as well as foods within each group* create posters

More information

Presented by Cheryl A Major, CNWC

Presented by Cheryl A Major, CNWC HOW TO REDUCE SUGAR WITHOUT LOSING YOUR MIND Presented by Cheryl A Major, CNWC How To Reduce Sugar Without Losing Your Mind If you are struggling with weight gain, difficulty losing weight, lack of energy,

More information

Surviving the Holidays

Surviving the Holidays Surviving the Holidays Sara Polston MA, RD/LD, NSCA-CPT CPT Holiday Weight Gain Facts Many believe the average weight gain during the holiday season is ~5 5 to 10 pounds. Research suggest that the average

More information

Warm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77

Warm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77 Warm up # 76 What do you think the difference is between fruits and vegetables? Warm up # 77 Which of these are vegetables and which of these are fruits? Apples Tomatoes Onions Pumpkin Lettuce Broccoli

More information

CONTENTS Importance of sports nutrition The basics of sports nutrition Breakfast Lunch Dinner Snacks Fluids Eating before exercise

CONTENTS Importance of sports nutrition The basics of sports nutrition Breakfast Lunch Dinner Snacks Fluids Eating before exercise NUTRITION CONTENTS 1. Importance of sports nutrition 2. The basics of sports nutrition 3. Breakfast 4. Lunch 5. Dinner 6. Snacks 7. Fluids 8. Eating before exercise 9. Preparation for competition/training

More information

Food & Nutrition Environment Assessment

Food & Nutrition Environment Assessment SESSION 2 FOOD & NUTRITION Food & Nutrition Environment Assessment This fun activity will give you and your preteen a chance to take a closer look at your home food and nutrition surroundings by looking

More information

June-July, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions

June-July, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions June-July, 2013 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Most hearing loss is sensorineural -meaning that a nerve, or the

More information

Healthy for The. This Holiday Season, Eat Mindful, Not Mindless

Healthy for The. This Holiday Season, Eat Mindful, Not Mindless Healthy for The This Holiday Season, Eat Mindful, Not Mindless It s the holidays for most Americans, that means eating, a lot of eating, followed by weight gain and a New Year s resolution to lose weight.

More information

ChooseMyPlate Weight Management (Key)

ChooseMyPlate Weight Management (Key) ChooseMyPlate Weight Management (Key) Learn What You Currently Eat and Drink Identifying what you are eating and drinking now will help you see where you can make better choices in the future. Get started

More information

FOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL.

FOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL. Nutrition Guide Disclaimer: Please discuss with your physician or healthcare provider before starting this program. The information provided does not intend to replace the advice of a medical professional.

More information

DON'T WORK AND WHAT YOU CAN DO ABOUT IT. BY DR. RHONA EPSTEIN

DON'T WORK AND WHAT YOU CAN DO ABOUT IT. BY DR. RHONA EPSTEIN 5 REASONS WHY DIETS DON'T WORK...... AND WHAT YOU CAN DO ABOUT IT. BY DR. RHONA EPSTEIN Note: This is an excerpt from Food Triggers: End Your Cravings, Eat Well, and Live Better. The book is written for

More information