Rethink Weight- Loss Truths

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Rethink Weight- Loss Truths"

Transcription

1 Rethink Weight- Loss Truths (That Aren't ) A few sessions ago, you dealt with emotional roadblocks standing in the way of weight-loss success. Now let's dig a bit deeper to uncover any limiting beliefs about food and exercise that could also be tripping you up. 126 REAL APPEAL VOLUME THREE 126 REAL APPEAL VOLUME THREE REAL APPEAL VOLUME THREE 127

2 Classic Limiting Beliefs (and How to Help Yourself See the Other Side) The Limiting Belief: The fastest way to weight loss is cutting all carbs out of my diet or (going fat-free or [fill-in-the-blank]). P eople tend to have a lot of firmlyheld beliefs about food and exercise. Some, like the quotes on this page are widespread lots of people believe them. Others might be unique to you, or to your family. The problem is, many of these beliefs are not based on fact! And, worse, they can make your weight loss/maintenance efforts way harder than they need to be. If you re holding onto a half-truth (or complete fiction) that s interfering with your weight loss, it s time to let go, so you can free up your path to a healthy weight. I must have a drink before bedtime in order to get to sleep." You d think that cutting out an entire chunk of your diet would mean automatically dropping a boat load of calories. But it doesn t work that way you ll either make up for the missing calories by eating more of the allowed foods, or you ll start yearning for the forbidden foods and break your diet. Take a look at these two scenarios to see how it typically plays out. Scenario 1: You re on 1,500 calories, which has produced a nice, steady weight loss without much hunger. One day, you decide to go fat-free (or as close to it as you can get). The result? You re hungry! So, you eat more of the allowed foods, like skinless chicken, fat-free cereal, salad with fatfree dressing. But now your diet is out of balance, because without fat, meals aren t as satiating. You get hungry soon after eating. This drives you to eat more, and before you know it, you could be taking in a lot more than 1,500 calories and there goes your weight loss! Scenario 2: You ve plateaued or have gained back a few pounds. You know what s to blame the muffins and cookies you ve started eating. You decide to dump them along with all starchy foods. No sweets, no cereal, no bread, no grains, no legumes. You do lose weight for a little while. Then it starts to unravel. You get hungry and start eating more protein and fat, adding more calories so weight loss slows a little. And then you start missing your carbohydrates even start obsessing about eating them. It s never good to go to extremes with any dietary pattern. Sticking to the Real Appeal way of eating allows you to eat everything in moderation including treats! If you have the proper portions and a healthy mix of nutrients, you ll feel satiated and satisfied, and still achieve your weight-loss goals. It s stress, not calories, that s putting on weight. I didn t exercise when I was younger, so it s too late to get in shape. Real Appeal allows everything in moderation 128 REAL APPEAL VOLUME THREE REAL APPEAL VOLUME THREE 129

3 The Limiting Belief: I can eat whatever I want if I workout. The Limiting Belief: I can t live without chocolate (or other high-calorie treat)! A 30-minute aerobic workout burns about 225 calories if you weigh 160 pounds and about 335 calories if you weigh 240 pounds. That s fantastic! But here s the rub one glazed doughnut is 340 calories. An 8-ounce serving of very creamy mashed potatoes is 320 calories. You can see the problem! You d have to be running marathons nearly daily to get in the eatanything-you-want realm. (And even then, you could still overdo it.) However, those workout calories you re expending are nothing to sneeze at! That calorie cushion allows you to eat a little more, which is always nice. Just as importantly, exercise can suppress appetite, as well as build muscle, which offers a slight bump in all-day calorie burn. All of this does work to drive down body weight, plus a long list of health benefits which are priceless! But just remember that, as hard as you work out, it s impossible to outrun the effects of excessive overeating. Just remember to watch your energy balance You can probably live without chocolate ha! but fortunately, when you follow the Real Appeal program, you ll never need to try! Delicious foods like chocolate are a true pleasure, and enjoying them helps keep you from feeling deprived. If you stick to about an ounce a day (150 calories), and make that your one daily treat, even a piece of chocolate every day shouldn t affect your weight at all. (See Session 9 s lists of treat calories for your daily calorie level.) But portion reality check: An ounce of chocolate is about ⅔ the size of a smallish chocolate bar! If you re going through more chocolate than that, it might be showing up on the scale. (Ditto for other high calorie treats.) Now, if you believe you can t live without large amounts of chocolate or other treats, here s another way to look at it. Instead of focusing on what you ll be giving up, think of everything you ll be getting. I ll keep my weight down. I ll feel in control of food instead of letting it control me. When I do indulge, I ll enjoy it all the more. I may reduce cravings, because the fewer sweets I eat, the fewer I tend to crave. I won t feel completely deprived, as I can have some every day. These plusses look a lot better than the effects of those extra chocolate calories! Turn it around to: I can live even better if I don t exceed my treat calorie level. Stick to about an ounce a day (150 calories) 335 Calories 340 Calories 130 REAL APPEAL VOLUME THREE REAL APPEAL VOLUME THREE 131

4 The Limiting Belief: If I awaken during the night, I must eat in order to go back to sleep. Eating is not a magical sleep remedy. Perhaps it works for you because it s become a habit! What s not working for you is the sleep disruption and the excess calories, both of which contribute to weight gain. How many calories are you eating at night? If you re just having a banana or another 100 or 200 calorie nibble and staying within your daily calorie target, it s not so bad. But more than that could put you into the calorie danger zone. If you ve been eating a sizeable number of calories to put you to sleep, you may have night eating syndrome. This form of disordered eating is more common in people who are overweight or obese and tends to run in families. (You can find more information about night eating syndrome by searching on ANRED.com.) Whether it s just occasional, or full-blown night eating syndrome, doing one or more of the following can help get you out of your night-eating habit. Stick with a fairly consistent eating schedule, eating breakfast, lunch, dinner and snacks at roughly the same time every day. Don t skimp on calories. Eat enough over the course of the day so that you keep your weight in check but aren t waking up with true, physiological hunger. Exercise to help prevent insomnia. Relax before bedtime with a warm shower and progressive muscle relaxation, in which you tense, then relax each part of your body. Practice good sleep hygiene by avoiding caffeinated beverages after midday and reading a book instead of staring at your phone or laptop before bed. (See Session 11 for other sleep hygiene tips.) real tip tip Plan B If these don t work, don t lose hope there are various ways to treat night eating syndrome, including with antidepressants, cognitivebehavioral therapy, and insomnia therapy (described in Session 11). Seeing a professional therapist or sleep doc is probably the way to go. zzz REAL APPEAL VOLUME THREE REAL APPEAL VOLUME THREE 133

5 Commitment Contract I realize that certain beliefs can limit my progress and prevent me from achieving and sustaining a healthy weight. I also know that being open to reconsidering them can help break their hold on me. To that end, I will carefully consider the validity of my closely-held beliefs by asking myself: Are my food or exercise belief based on science? Have I been told that the belief is suspect? Is the belief interfering with my weight loss? I will consider the validity of my beliefs I am open to seeing another point of view, which is Meanwhile, I ll continue my other healthy habits to the best of my ability. My signature: 134 REAL APPEAL VOLUME THREE REAL APPEAL VOLUME THREE 135

Metabolic Typing Test

Metabolic Typing Test Metabolic Typing Test Adapted from The Metabolic Typing Diet (Wolcott and Fahey 2000, 135), this simple test is the most basic way to determine your metabolic type. Circle the letter of the phrase that

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

Warrior Shredding Program Nutrition Updates

Warrior Shredding Program Nutrition Updates New & Revised Warrior Shredding Program Nutrition Updates By Greg O Gallagher WARRIOR Shredding Program Greg O Gallagher Page 1 Copyright Notice This information is for your personal use ONLY. You cannot

More information

What to Eat After You Work Out

What to Eat After You Work Out What to Eat After You Work Out Refuel and Recover with a Post Workout Meal or Snack 6.7KSHARES Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance

More information

HOW TOBACCO AFFECTS ME

HOW TOBACCO AFFECTS ME HOW TOBACCO AFFECTS ME 1. 2. 3. 4. 5. 1. 2. 3. 4. 5 Ways I Notice How Tobacco Affects My Health or Body 1. 2. 3. 4. 5. 5 Reasons Why I use Tobacco 5. 5 Reasons Why I want to be Tobacco- Free WHY I WANT

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

Sleep Self-Assessment

Sleep Self-Assessment We are pleased you are taking the time to become more aware of your sleep patterns and discover strategies for improving your sleep. You deserve to get a good night s sleep we re here to help! The following

More information

31 Days to Better Sleep

31 Days to Better Sleep 31 Days to Better Sleep Sleeping is just as important to survival as eating, drinking and breathing. But for lots of people, getting enough sleep can range from challenging to impossible. This August,

More information

1. How many calories do I need to eat if I want to maintain my current weight? Example for a 200 pound athlete who practices for 3 hours per day:

1. How many calories do I need to eat if I want to maintain my current weight? Example for a 200 pound athlete who practices for 3 hours per day: Nutrition Questions: 1. How many calories do I need to eat if I want to maintain my current weight? Step 1 Calculate your basal metabolic rate (BMR), the minimal number of calories your body needs just

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

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

Tip #1: Lower your Blood Sugar

Tip #1: Lower your Blood Sugar Cheatsheet How to Eat Carbs & Still Lose Weight Natural Home Remedies & Foods that Help You Control Your Blood Sugar and Waist Line After the Age of 50+ Tip #1: Lower your Blood Sugar Keeping your blood

More information

Sleep & Relaxation. Session 1 Understanding Insomnia Sleep improvement techniques Try a new technique

Sleep & Relaxation. Session 1 Understanding Insomnia Sleep improvement techniques Try a new technique Sleep & Relaxation Sleep & Relaxation Session 1 Understanding Insomnia Sleep improvement techniques Try a new technique Session 2 Dealing with unhelpful thoughts Putting these techniques together for better

More information

Diet Isn t Working? Your Slow Metabolism May Be to Blame

Diet Isn t Working? Your Slow Metabolism May Be to Blame Diet Isn t Working? Your Slow Metabolism May Be to Blame Do you ever feel like you re doing everything right eating nutritious foods, exercising regularly but you re still not losing weight? Or worse,

More information

Cheat Sheet: Guidelines for Healthy Eating

Cheat Sheet: Guidelines for Healthy Eating Cheat Sheet: Guidelines for Healthy Eating While some people need a bit more support making dietary changes, others need just a quick outline like this one. The basic tenets of eating well are this: Intake

More information

Cost: Free. Category: Weight loss. Purpose: To help someone get fit by exercise and healthy eating habits. Lauren Maines. Mrs. Burns.

Cost: Free. Category: Weight loss. Purpose: To help someone get fit by exercise and healthy eating habits. Lauren Maines. Mrs. Burns. Lauren Maines Mrs. Burns Sports Medicine 3 rd period March 25, 2013 NOOM Fitness Coach Cost: Free Category: Weight loss Purpose: To help someone get fit by exercise and healthy eating habits. The Noom

More information

Weekly Questions for Dieters

Weekly Questions for Dieters Weekly Questions for Dieters In this document, you will find a schedule of questions that you, the coach, should ask your dieter during their time on the Ideal Protein Weight Loss Method. First and foremost,

More information

Rev. date Kaiser Foundation Health Plan of Washington

Rev. date Kaiser Foundation Health Plan of Washington PE3620000-01-17 Rev. date 2014013 2017 Kaiser Foundation Health Plan of Washington Gestational diabetes Information to help you stay healthy during your pregnancy What is gestational diabetes? How gestational

More information

Milton Keynes Fit Body Bootcamp: Rapid Fat Loss

Milton Keynes Fit Body Bootcamp: Rapid Fat Loss Milton Keynes Fit Body Bootcamp: Rapid Fat Loss Secrets to Rapid Fat Loss Shedding pounds overnight may seem like something out of a children s book. But fast and furious weight loss doesn t come to you

More information

Ulster Council GAA. Health Booklet. Name: Class: School: supported by

Ulster Council GAA. Health Booklet. Name: Class: School: supported by Ulster Council GAA Health Booklet Name: Class: School: supported by The Food Pyramid 5 a Day Fruit & Vegetables Drink Plenty of Water HEALTH PROMOTION UNIT DEPARTMENT OF HEALTH AND CHILDREN What counts

More information

Harness Your Hunger. Trick or Treat Yourself Exercise Yourself Happy The Power of Kindness Be a Smart Patient. October 2016 THIS EDITION FEATURES:

Harness Your Hunger. Trick or Treat Yourself Exercise Yourself Happy The Power of Kindness Be a Smart Patient. October 2016 THIS EDITION FEATURES: October 2016 THIS EDITION FEATURES: Harness Your Hunger Trick or Treat Yourself Exercise Yourself Happy The Power of Kindness Be a Smart Patient Brought to you by Harness your Hunger Hunger is the body

More information

FASTER FAT LOSS CHECKLIST 7 Tips to Start Burning Fat Faster!

FASTER FAT LOSS CHECKLIST 7 Tips to Start Burning Fat Faster! 7 Tips to Start Burning Fat Faster! GET ENOUGH SLEEP 1 There are over two dozen studies that show that people who sleep less weigh more. For example; insufficient sleep leads to an increase in ghrelin

More information

Lesson 3 Assessing My Eating Habits

Lesson 3 Assessing My Eating Habits Lesson 3 Assessing My Eating Habits Overview This lesson introduces the federal guidelines for healthy eating. Students assess their eating habits against these guidelines and make suggestions for improvement.

More information

Foundations of Personal Fitness. Chapter 4 Nutrition and Your Personal Fitness

Foundations of Personal Fitness. Chapter 4 Nutrition and Your Personal Fitness Foundations of Personal Fitness Chapter 4 Nutrition and Your Personal Fitness Lesson 1: The Importance of Nutrition Healthful Eating Taking in the proper amount of nutrients each day Nutrients substances

More information

Athlete: IRONMAN Race Day Strategy and Nutrition Plan

Athlete: IRONMAN Race Day Strategy and Nutrition Plan Athlete: IRONMAN Race Day Strategy and Nutrition Plan The Peak Period The two most important elements of the Peak Period are intensity and recovery. Because of the reduced volume during this period, it

More information

NUTRITION. Step 1: Self-Assessment Introduction and Directions

NUTRITION. Step 1: Self-Assessment Introduction and Directions Step 1: Self-Assessment Introduction and Directions Nutrition is the study of nutrients in the food you eat and how your body processes those nutrients. Proper nutrition is critical to developing and maintaining

More information

:: WEIGHT LOSS FUNNEL :: Your Fat Loss Report. By: WEIGHT LOSS FUNNEL 1 / 9

:: WEIGHT LOSS FUNNEL :: Your Fat Loss Report. By:  WEIGHT LOSS FUNNEL 1 / 9 :: WEIGHT LOSS FUNNEL :: Your Fat Loss Report By: www.downloadplrproducts.com WEIGHT LOSS FUNNEL 1 / 9 What Does The Weight Loss Industry Not Want You To Know? Diet Food Is Not Healthy & They Do Not Work

More information

Hidden Reasons for the Obesity Epidemic of Our Generation

Hidden Reasons for the Obesity Epidemic of Our Generation Hidden Reasons for the Obesity Epidemic of Our Generation Multiple factors affect teens and adults alike today as they navigate the territory of food, and all things associated with it, especially caloric

More information

3 Secrets to Beating Pancreatitis Pain. the Pancreatitis Vegetable Connection

3 Secrets to Beating Pancreatitis Pain. the Pancreatitis Vegetable Connection 3 Secrets to Beating Pancreatitis Pain the Pancreatitis Vegetable Connection This ebook is for information purposes only and does not constitute professional medical advice. Copyright and all rights reserved

More information

Session 16: Manage Your Stress

Session 16: Manage Your Stress Session 16: Manage Your Stress Stress is part of life. However, you can learn better ways to take care of yourself when faced with stress. Stress is not always bad. Some stress can make life interesting

More information

Offseason Training: Nutritional Troubleshooting and FAQ Section

Offseason Training: Nutritional Troubleshooting and FAQ Section Offseason Training: Nutritional Troubleshooting and FAQ Section Before we get anything started with the trouble shooting aspect of this manual I m going to actually have to ask you a few questions first.

More information

FITNESS JOURNAL USE THIS JOURNAL WITH YOUR LIMU LEAN SYSTEM

FITNESS JOURNAL USE THIS JOURNAL WITH YOUR LIMU LEAN SYSTEM FITNESS JOURNAL USE THIS JOURNAL WITH YOUR LIMU LEAN SYSTEM Do you want to BE LEAN? Of course you do. Don t eat this, don t eat that diets always seem to focus on what not to eat. Fortunately, healthy

More information

YOU REALLY NEED TO SLEEP: Several methods to improve your sleep

YOU REALLY NEED TO SLEEP: Several methods to improve your sleep YOU REALLY NEED TO SLEEP: Several methods to improve your sleep Sleep is essential to our well-being. When humans fail to get good sleep over a period of time, numerous problems can occur. CAN T SLEEP!!

More information

Weight Loss, Healthy Eating and Energy Balance

Weight Loss, Healthy Eating and Energy Balance Weight Loss, Healthy Eating and Energy Balance Diet and weight loss is an area that everyone has an opinion on. Every person is different and like exercise one diet does not fit everyone. The following

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

Ready to give up. Booklet 3

Ready to give up. Booklet 3 Ready to give up Booklet 3 This booklet is written for people who have decided that they want to stop smoking. You can use this booklet on its own or go through it with the person who gave it to you. You

More information

The Strong Kitchen Fat Loss Success Guide

The Strong Kitchen Fat Loss Success Guide The The Strong Kitchen Fat Loss Success Guide - A simple, effective guide to set yourself up for fat loss success By Lucas Serwinski PN Certified, CSCS www.thestrongkitchen.com What is Fat Loss? Fat loss

More information

7 Day Fat Loss Formula How to drop those stubborn pounds this week

7 Day Fat Loss Formula How to drop those stubborn pounds this week 7 Day Fat Loss Formula How to drop those stubborn pounds this week Dear Friend, I m really excited that you decided to join my revolutionary 7 day Fat loss Formula where i show you how to detox and cleanse

More information

Preparation Worksheet

Preparation Worksheet Preparation Worksheet Name: Date: Health Goals: My Dream for My Body: The 10-Day Detox program includes six components: food, supplements, exercise, relaxation, measuring and tracking, and community. The

More information

The First Five Sessions: Coach People to Lose Weight

The First Five Sessions: Coach People to Lose Weight The First Five Sessions: Coach People to Lose Weight 1. Ideal Body, Health, Energy, Weight Congratulations again on deciding to transform this area of your life forever. We re going to start this fat-loss

More information

Why Count Calories and Macros?

Why Count Calories and Macros? Counting Calories and Macros FAQ 1 If you've never counted calories or macros before, here's a crash course in it. If you want to work with me, it is important to understand how to count calories and macros.

More information

Seminar Objectives. Why Eat Well? Webinar: Eating Your Way to Wellness Presented by: Suzanne Ballantyne March 20, Increase energy.

Seminar Objectives. Why Eat Well? Webinar: Eating Your Way to Wellness Presented by: Suzanne Ballantyne March 20, Increase energy. Webinar: Eating Your Way to Wellness Presented by: Suzanne Ballantyne March 20, 2012 Seminar Objectives Recognize the importance of a balanced diet Discuss how the My Plate can aid in choosing the right

More information

Name of Activity Making My Plate Great

Name of Activity Making My Plate Great Name of Activity Making My Plate Great Submitted by Melanie Lynch National Standard(s) Standard 7 Grade Level Outcome High School or Performance S3.H13 Nutrtion Indicator Cognitive: By completing this

More information

WEEK 9 BREAKFAST STUDENT

WEEK 9 BREAKFAST STUDENT WEEK 9 BREAKFAST In this lesson you will learn: 1. The benefits of eating breakfast. 2. Ways to make a healthy breakfast. 3. How to make time for breakfast. 4. How to choose a healthy breakfast at school.

More information

Session 2 Leader Guide: Be a Calorie Detective

Session 2 Leader Guide: Be a Calorie Detective Session 2 Leader Guide: Be a Calorie Detective Objectives In this session, the participants will: Review self-monitoring skills, and learn in more detail how to measure and record foods and beverages.

More information

Healthy Bodies Healthy Bones. Calcium. Connection. Food and activity choices that help you build and keep strong bones. HealthyEating.

Healthy Bodies Healthy Bones. Calcium. Connection. Food and activity choices that help you build and keep strong bones. HealthyEating. Calcium Healthy Bodies Healthy Bones Connection Food and activity choices that help you build and keep strong bones HealthyEating.org Yes No How do you measure up? Do you eat less than 3 servings of Dairy

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

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

Cheat Sheet: Emotional Eating

Cheat Sheet: Emotional Eating Cheat Sheet: Emotional Eating 3 Simple Secrets to Stop Emotional Eating Now Unfortunately, very few people including doctors really understand the emotional and spiritual aspects of losing weight. It's

More information

Starting Measurements. Food Journal

Starting Measurements. Food Journal Starting Measurements Measurements Before After Notes Chest at nipple height Lower Abs largest circumference Waist at belly button Hips largest circumference Thighs midpoint of thigh Arms midpoint of arm

More information

Review Lesson 2 Script & Lesson 2 Activities

Review Lesson 2 Script & Lesson 2 Activities Planning Meals Using Your Plate Purpose provides participants with practice at planning meals using food groups and Myplate. It also aims to further guide participants in meeting physical activity goals

More information

a healthy weight for you strategies for success

a healthy weight for you strategies for success a healthy weight for you strategies for success All plans offered and underwritten by Kaiser Foundation Health Plan of the Northwest. 500 NE Multnomah St., Suite 100, Portland, OR 97232. What could you

More information

NUTRITION FOR TENNIS PLAYERS

NUTRITION FOR TENNIS PLAYERS NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),

More information

MESSA s Quick Guide to

MESSA s Quick Guide to MESSA s Quick Guide to 4 STEPS TO YOUR HEALTHY BALANCE manage weight to help prevent the development of heart disease, stroke, and other health risks make exercise fun to make physical activity enjoyable

More information

HERBALIFE FOR DIGESTIVE HEALTH

HERBALIFE FOR DIGESTIVE HEALTH digestive health Weight loss begins with digestive health D igestive health can affect many areas of our health weight, energy, skin and immunity in ways we might never have imagined. It s important to

More information

Habit. Tracker ZONYA FOCO, RD, CHFI, CSP AMERICA S NUTRITION LEADER

Habit. Tracker ZONYA FOCO, RD, CHFI, CSP AMERICA S NUTRITION LEADER Habit Tracker ZONYA FOCO, RD, CHFI, CSP AMERICA S NUTRITION LEADER Copyright 2009 by Zonya Foco, RD All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any

More information

FACTSHEET F18 COPING WITH TIREDNESS

FACTSHEET F18 COPING WITH TIREDNESS COPING WITH TIREDNESS Many people with chest, heart and stroke conditions experience tiredness or fatigue. This factsheet explains some of the reasons why you might feel so tired. It also offers advice

More information

Carbohydrate-loading diet By Mayo Clinic staff

Carbohydrate-loading diet By Mayo Clinic staff Definition Carbohydrate-loading diet By Mayo Clinic staff A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic

More information

The Zone Diet Explained

The Zone Diet Explained The Zone Diet Explained Diet comes from the Greek root word meaning "way of life". This is the Zone Diet: a way of life. It's a way of life that controls gene expression and hormonal balance to give you

More information

New Obesity Treatment Fasting Exercise and Diet

New Obesity Treatment Fasting Exercise and Diet NOT FED New Obesity Treatment Fasting Exercise and Diet HUGH ALLEN CLINIC hac@slmhc.on.ca 79 5 th Ave N, Sioux Lookout www.hughallenclinic.com FASTING FASTING EXERCISE DIET To help patients lose weight

More information

Psychological Sleep Services Sleep Assessment

Psychological Sleep Services Sleep Assessment Psychological Sleep Services Sleep Assessment Name Date **************************************************** Insomnia Severity Index For each question, please CIRCLE the number that best describes your

More information

HEART HEALTH. Early Heart Attack Care. Did You Know Heart Attacks Have Beginnings?

HEART HEALTH. Early Heart Attack Care. Did You Know Heart Attacks Have Beginnings? HEART HEALTH Early Heart Attack Care Did You Know Heart Attacks Have Beginnings? Did You Know Heart Attacks Have Beginnings? These Beginnings Occur in Over 50% of Patients Most importantly, if recognized

More information

DON T LET PORTION SIZES CAUSE YOU TO FUMBLE

DON T LET PORTION SIZES CAUSE YOU TO FUMBLE LESSON 12 ELEMENTARY SCHOOL LESSON DON T LET PORTION SIZES CAUSE YOU TO FUMBLE OBJECTIVES: 1. What is happening to our portion sizes? 2. What is a portion? What is a serving size? Using your hand to measure

More information

10 Proven Ways To Control

10 Proven Ways To Control 1 10 Proven Ways To Control Your Blood Sugar And Avoid Complications Controlling your blood sugar and helping your body find balance is key to preventing, reversing, or betting controlling your Diabetes.

More information

5 COMMON SLEEP MISTAKES

5 COMMON SLEEP MISTAKES 5 COMMON SLEEP MISTAKES After years of helping clients with sleep problems, and overcoming my own sleep issue, I ve learned most of the mistakes people make when it comes to their sleep. I want to share

More information

You have to eat to lose fat!

You have to eat to lose fat! Guide to Losing Fat HASfit's healthy meal was made for you. You need an easy to use system to eat healthy and get lean, but not feel starved all day. We designed this system to be easy for you to integrate

More information

Yes, I just said, HOGWASH. I would have stronger words if not for the family audience.

Yes, I just said, HOGWASH. I would have stronger words if not for the family audience. Welcome Welcome and thank you for for purchasing the Fat Loss Forever Program. This plan is a special THANK YOU for being an action taker and purchasing FLF. We are obviously biased when we say that this

More information

quick start guide Round #: IRF/SKU: Pages: Built at: Job Name: Live: Printed at: Trim:

quick start guide Round #: IRF/SKU: Pages: Built at: Job Name: Live: Printed at: Trim: quick start guide Before you make it a lifestyle make it a week Welcome to Clean Week! This 7-day program is your introduction to Beachbody s unique total solution Fitness, Nutrition, and Peer Support

More information

Reducing Mindless Eating: Putting an End to the Crazy Cycle. Presented By Sam Aspenson Viterbo Dietetic Student

Reducing Mindless Eating: Putting an End to the Crazy Cycle. Presented By Sam Aspenson Viterbo Dietetic Student Reducing Mindless Eating: Putting an End to the Crazy Cycle Presented By Sam Aspenson Viterbo Dietetic Student Objectives Identify environmental situations where we mindlessly overeat. Review specific

More information

Wellness 360 Online Nutrition Program* Session 3: Reducing Fat and Calories

Wellness 360 Online Nutrition Program* Session 3: Reducing Fat and Calories Wellness 360 Online Nutrition Program* Session 3: Reducing Fat and Calories. powered by WELLSTAR 360 Session 3: Overview Weighing and Measuring Food Weighing and measuring food are important ways of knowing

More information

If you arrive at the office without these forms, your visit may need to be rescheduled.

If you arrive at the office without these forms, your visit may need to be rescheduled. Dear, Your Appointment for the Welcome to Medicare Visit OR Annual Wellness Visit is scheduled on at There is NO CO-PAY for this visit, so it is free for you. The goal of this visit is to provide time

More information

Player Nutrition. Pre-Game Soccer Nutrition. Morning Meal. Evening Meal (if your game is at night) Snack Options (60 minutes beforehand)

Player Nutrition. Pre-Game Soccer Nutrition. Morning Meal. Evening Meal (if your game is at night) Snack Options (60 minutes beforehand) Pre-Game Soccer Nutrition Player Nutrition Fueling properly before a game has multiple benefits: Prevents hypoglycemia and symptoms of light-headedness, fatigue, blurred vision and inability to make good

More information

These Snacks Should Be Mandatory Especially The Last One

These Snacks Should Be Mandatory Especially The Last One These Snacks Should Be Mandatory Especially The Last One You might normally hear people attributing weight gain on a slow working metabolism. They ll blame it on your lifestyle or point to family genetics.

More information

Stress is different for everyone While what happens in the brain and the body is the same for all of us, the precipitating factors are very

Stress is different for everyone While what happens in the brain and the body is the same for all of us, the precipitating factors are very 1 Stress is different for everyone While what happens in the brain and the body is the same for all of us, the precipitating factors are very individual. What one person experiences as stressful might

More information

Optimal Health 3 & 3 Plan Guide

Optimal Health 3 & 3 Plan Guide Optimal Health 3 & 3 Plan Guide Continuing on your path toward Lifelong Transformation, One Healthy Habit At A Time. Congratulations on achieving a healthy weight and continuing on your path toward Lifelong

More information

21-DAY FAT LOSS CHALLENGE

21-DAY FAT LOSS CHALLENGE 21-DAY FAT LOSS CHALLENGE 21-Day Challenge Free Training This guide is a shortened and condensed version of our full 21-Day Fat Loss Challenge program available on our website. TABLE OF CONTENTS Rapid

More information

Nicole Dennison, CLC, CHC Certified Life Coach Certified Holistic Health Coach. The 7 Solutions To Controlling Cravings

Nicole Dennison, CLC, CHC Certified Life Coach Certified Holistic Health Coach. The 7 Solutions To Controlling Cravings Nicole Dennison, CLC, CHC Certified Life Coach Certified Holistic Health Coach The 7 Solutions To Controlling Cravings There are 3 main challenges that most people face when they try to lose weight, give

More information

MACROS & FLEXIBLE DIETING

MACROS & FLEXIBLE DIETING MACROS & FLEXIBLE DIETING What are Macros? Macronutrients also known as macros, is the term used to describe the three key food groups we all require for our bodies to function: carbohydrates (to fuel

More information

Healthy Weight Guide A Guide for Parents of Children With Special Needs

Healthy Weight Guide A Guide for Parents of Children With Special Needs Healthy Weight Guide A Guide for Parents of Children With Special Needs These suggestions can help your child reach and stay at a healthy weight. (The consistency of the foods listed may be changed to

More information

Sleep Well! Learn Techniques to Help You. Wellness Tip: Following consistent to bed and wake up schedules will help you sleep better.

Sleep Well! Learn Techniques to Help You. Wellness Tip: Following consistent to bed and wake up schedules will help you sleep better. Sleep Well! Learn Techniques to Help You Total Body Conditioning Fall asleep faster Can Help You: Sleep through the night Improve heart health Wake up feeling more Boost upper body and leg energized and

More information

10 Tips for better Sleep. Cheat Sheet

10 Tips for better Sleep. Cheat Sheet 10 Tips for better Sleep Cheat Sheet Sleep is the one and only time in the 24 hour day that our body has the ability to heal itself. So when I hear people saying that they have no need for sleep, or that

More information

Bulimia Nervosa Stages of Change Questionnaire

Bulimia Nervosa Stages of Change Questionnaire Name: Date: The following questionnaire relates to your motivation to change behaviours and attitudes related to your eating disorder. It is not unusual for individuals with eating disorders to present

More information

Making Your Treatment Work Long-Term

Making Your Treatment Work Long-Term Making Your Treatment Work Long-Term How to keep your treatment working... and why you don t want it to fail Regardless of the particular drugs you re taking, your drugs will only work when you take them.

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough

More information

Type 1 Diabetes TrialNet Long-term Investigative Follow-up in TrialNet (LIFT)

Type 1 Diabetes TrialNet Long-term Investigative Follow-up in TrialNet (LIFT) 1 Type 1 Diabetes TrialNet Long-term Investigative Follow-up in TrialNet (LIFT) Type 1 Diabetes TrialNet Researchers in this study are part of a larger group called Type 1 Diabetes TrialNet. TrialNet is

More information

PRO800 WEIGHT LOSS PLAN

PRO800 WEIGHT LOSS PLAN PRO800 WEIGHT LOSS PLAN A Structured Plan Involving Four Stages Offering Weight Loss Of > 2 Stone / 15kg SCREENING STEP 1 Total Diet Replacement - Taking a complete break from food STEP 2 Food Reintroduction

More information

The Spooky, Scary Truth About What Acid Does to Your Body

The Spooky, Scary Truth About What Acid Does to Your Body The Spooky, Scary Truth About What Acid Does to Your Body It s Halloween, and I can t think of anything scarier than what acid does to our bodies. Acid is the common smoking gun behind so many diseases

More information

What Every Parent Should Know About BMI

What Every Parent Should Know About BMI What Every Parent Should Know About As children grow and their bodies change, it's not always easy for parents to tell if a child falls within a healthy weight range. Body mass index, or for short, is

More information

COPD & Managing Your Disease at Home

COPD & Managing Your Disease at Home COPD & Managing Your Disease at Home Oxygen and Activity The importance of activity: Activity is important for everyone. When you have COPD your activity level may be low because breathing is difficult

More information

How to Keep Stress from Getting in the Way of Your Fitness

How to Keep Stress from Getting in the Way of Your Fitness How to Keep Stress from Getting in the Way of Your Fitness Relaxation Techniques to Manage Stress and Improve Your Physical and Mental Health By Drew Manning 1 Legal Notice: This ebook is copyright protected.

More information

Food & Hormones: Think of food as a drug that effects your hormone production. Food is made up of the

Food & Hormones: Think of food as a drug that effects your hormone production. Food is made up of the Nutrition Information The CrossFit Dietary Prescription: Finely tuned, a good diet will increase health, energy and sense of well-being while reducing fat, packing on muscle and optimizing physical performance.

More information

Starting Stats. BLOODWORK (Optional. Please consult your physician to have these measurements taken.)

Starting Stats. BLOODWORK (Optional. Please consult your physician to have these measurements taken.) Starting Stats Record these measurements before you begin the program so you have a baseline from which to assess your progress. Seeing changes in these measurements can help you to stay motivated. If

More information

10 WEIGHT LOSS SECRETS YOU NEED TO KNOW FOR SUCCESS

10 WEIGHT LOSS SECRETS YOU NEED TO KNOW FOR SUCCESS 10 WEIGHT LOSS SECRETS YOU NEED TO KNOW FOR SUCCESS Being overweight can ruin your life. You might feel ashamed, unmotivated or find it hard to enjoy the simple things in life like going for a walk or

More information

T H E B E T T E R H E A L T H N E W S S U G A R A N D I N S U L I N C A U S E P R O B L E M S

T H E B E T T E R H E A L T H N E W S S U G A R A N D I N S U L I N C A U S E P R O B L E M S H A P P Y N E W Y E A R T I M E T O D I E T? M A Y B E N O T D O E S S U G A R M A K E Y O U S T U P I D? F R E E M A R K E T I N G S Y S T E M M E T A B O L I C S Y N D R O M E W H O L E H E A L T H A

More information

The changes that patients make to their lifestyle, are as important a part of treatment as their medicines. 1

The changes that patients make to their lifestyle, are as important a part of treatment as their medicines. 1 Healthy lifestyle The changes that patients make to their lifestyle, are as important a part of treatment as their medicines. 1 However, making lifestyle changes can be hard for any of us. We know that

More information

Nutrition and Sleep. Substances that increase sleepiness. becomes more balanced and burns calories while you're sleeping.

Nutrition and Sleep. Substances that increase sleepiness. becomes more balanced and burns calories while you're sleeping. Nutrition and Sleep Susan Pihl, sleep therapist, specialized laboratorian becomes more balanced and burns calories while you're sleeping. When we talk about nutrition and eating, our thoughts immediately

More information

Food in Your Life. Chapter 5 Lesson 1

Food in Your Life. Chapter 5 Lesson 1 Food in Your Life Chapter 5 Lesson 1 Why Do You Eat The foods you eat are your body s chief source of Nutrients- substances in food your body needs to function properly to grow, to repair itself, and to

More information