DAY 1. What s So Great About Paleo Reboot? TOTAL HEALTH

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "DAY 1. What s So Great About Paleo Reboot? TOTAL HEALTH"

Transcription

1 DAY 1 What s So Great About Paleo Reboot? TOTAL HEALTH Welcome to Paleo Reboot! You probably have a great reason for starting Paleo Reboot, and you re ready to jump right in. Maybe a friend lost some weight and can t stop raving about Paleo, or you heard how delicious Paleo can be and something clicked for you. Your source of motivation is very important, but you might not know exactly why Paleo Reboot is such a great choice especially compared to the many other diet plans that are out there. So what makes Paleo Reboot different? The Paleo Reboot plan excludes grains, predominantly insoluble fiber, which is not as healthy as the soluble fiber found in the vegetables and fruits on the plan. Soluble fiber reduces the risk of cardiovascular disease, cancer, and gastrointestinal diseases. Paleo Reboot foods such as vegetables, fruits, protein, and healthy fats are packed with phytonutrients, antioxidants, minerals, and vitamins that are crucial for great health. If you follow a well-thought-out Paleo Reboot meal plan you will not need to worry about micronutrients or macronutrients in your diet. No more weighing, counting, or measuring your food before enjoying it. You will eat a range of lean proteins such as beef, chicken, and fish as staples which means your diet will contain about percent protein much more than a standard diet or other modern healthy diets. This is important because eating a high-protein diet reduces your risk of cardiovascular disease. Paleo Reboot choices are usually low on the glycemic index (GI). Foods low on the GI are stable energy sources and digested slowly preventing spiking and sharply falling blood sugar. Maintaining level blood sugar means you can avoid mood swings, fatigue, food cravings and cut your risk of gout, hypertension, heart disease, obesity, and diabetes. Your urge to nap in the afternoon or mid-morning will be a thing of the past. 21 DAY PALEO REBOOT: Your Total Body Transformation 1

2 Paleo Reboot is a high potassium and low-sodium diet. Diets that include highly processed grain products tend to have the reverse ratio (high sodium/low potassium) which increases your risk of high blood pressure, cardiovascular disease, and stroke. The optimum ratio of these chemical elements is about 7:1 with potassium being the higher number. The fresh wholesome foods that make up the Paleo Reboot plan usually end up producing this healthy balance. Have you ever considered if your diet is alkaline or acidic? Probably not, but this balance can have an impact on your health. If your diet is predominantly acidic, you could be at risk for a plethora of issues such as kidney stones, osteoporosis, hypertension, high blood pressure, and stroke. The Paleo Reboot plan produces an alkaline environment in the body because the bulk of foods in the diet vegetables and fruits are alkaline and the plan eliminates many acidic foods, grains, cheeses, legumes, and high salt foods. Paleo Reboot vs. Other Modern Diets You may have researched other popular modern diets on your quest for the best plan and noticed that the Paleo Reboot plan has some similarities and differences with some of these other choices. Paleo is often lumped in with gluten-free, low-carb, and sugar detox plans because they look like they share components of healthy eating. This is true, to some extent, but Paleo Reboot has distinct guidelines which eliminates many more foods than the other modern diets in the comparison. If you need to follow a gluten-free diet, it is usually to correct or treat an underlying health condition like celiac disease. Like Paleo Reboot, this is a lifelong choice not a plan for a short term benefit. Gluten-free diets are only concerned with eliminating gluten and do allow many gluten-free grains that are avoided on the Paleo Reboot plan. None of the other foods to avoid from the Paleo Reboot list, such as dairy or legumes, are taken out of the gluten-free diet either. You will notice countless gluten-free products on your supermarket shelves that fall squarely in the processed foods camp, definitely not Paleo! Many people confuse low-carb diets with Paleo because both plans are considered to be meat diets. The crucial difference lies in the fact that 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 1 2

3 most low-carb diets are designed specifically to promote weight loss, and Paleo Reboot is more concerned with long term good health. This means low-carb dieters are obligated to count every carb they put in their mouth, including the healthy fruits and vegetables that are abundant on the Paleo Reboot plan. This can be very exasperating when you are starving after a long day and just want to eat something without looking at a spreadsheet. Low-carb still allows many foods on Paleo Reboot exclude list such as dairy, processed foods (as long as they are low-carb), legumes, and beans. The sugar detox plan is a diet that removes all sugars, including the natural sugar found in fruits and some vegetables, and grains. The idea is to eliminate the cravings and addiction to sugar that most people have in our highly sweetened life. This is a very healthy ambition and can actually be done in the scope of doing your Paleo Reboot plan. Paleo Reboot also does not allow sugar, including natural ones such as honey and maple syrup, but does not draw the line on fruit. This means a person following the Paleo Reboot plan can be simultaneously detoxing from sugar, but a sugar detox dieter is not Paleo. Sugar detox allows dairy, beans, legumes, and processed foods, as long as they are grain-free and sugar-free. Other Diet Paleo Similarities Paleo Differences GLUTEN-FREE (used to treat gluten intolerance or celiac disease) LOW-CARB (used to lose weight) SUGAR DETOX (used as a short-term detox from sugar of all types) Gluten-free Sugar-free Lots of protein, fruits, and vegetables Encourages healthy fats Grain-free Completely grain-free Legumes and beans excluded Limits starchy vegetables Sugar-free Not low carb No carb counting Grain-free No legumes or beans Eliminated processed meats Legume and beans excluded 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 1 3

4 Easing into Paleo Reboot When you go to a lake do you hurl yourself off the dock or beach into the water to get over the shock quickly or do you ease yourself in one chilly inch at a time? Both methods certainly work and you end up in the water either way. This lake immersion situation can also be applied to starting the Paleo Reboot plan. Are you going to go strict Paleo with no grace period or take out one category of food at a time to minimize the impact on your body? There is no right answer, but taking the plunge is obviously the quicker way to get to the end goal. You can still ease yourself into Paleo Reboot by preparing mentally for this journey because having a positive prepared mindset is crucial to your success. Keep educating yourself: Any lifestyle change is a learning experience and even veteran Paleo enthusiasts keep up on the latest research, newest recipes, and search out like-minded people. In the first month, you will learn so many facts about food and the health benefits or risks associated with your choices that you might feel overloaded. Keep at it. Read articles online, study cookbooks and ask questions in the many forums found on Paleo websites. Don t worry about being perfect: You might not get the Paleo Reboot diet 100 percent right to begin with, and it is unrealistic to assume you will, even with the best of intentions. This is a strict diet so you might find it hard to eliminate everything all at once because like many other things in life, eating particular foods can be a habit and a comfort. Instead of focusing on perfection try to consider if you are making progress instead. If you happen to go for dinner at a friend s house and eat something non-paleo, don t be hard on yourself. Start fresh the next day and move on. Eventually, Paleo will become second nature. Eat when you are hungry: Paleo is not about counting calories or weighing your portions; it is about eating whole nutritious foods in order to nourish your body. If you are trying to lose weight keep an eye on your fat consumption to an extent, but if you are hungry, eat 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 1 4

5 something. You might find that six small meals spread out during the day suits your body. Do what is right for you but do not let yourself get too hungry. Surround yourself with support: You will be making a significant lifestyle change when starting the Paleo diet, so it is a good idea to get the support of family and friends to back you up. You will have some weak moments when a jelly donut or a bag of salt-and-vinegar chips looks appealing to you. A cheering section, only a call or text away, could be the difference between conquering the craving or wiping powdered sugar off your mouth. A support system can also remind you why you have made changes in your life and reaffirm your goals. This makes you accountable. If you do not have people in your life who can fit into this positive role, you can find a whole community of motivating people online or locally who also follow the Paleo plan. This vibrant community thrives on success stories and is a valuable resource for tips, resources and pats on the back. Keep a journal: Writing down your goals and tracking your progress can be a powerful tool as you start your Paleo Reboot plan. That list of things you want to achieve or reasons for starting the plan can be a touchstone when you need a quick reminder. It is also incredibly gratifying to check off each achievement and celebrate your success. Make sure your goals are realistic and put as much detail in as possible. As you continue following the Paleo Reboot plan, write down your food intake, exercise, comments concerning any setbacks, and general emotional. These details can pinpoint times of the day when your energy so you can course correct with a snack or activity. 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 1 5

Prove You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta

Prove You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta Adult food challenge Prove You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta If you are serious about improving your health and life span, you are ready to kick the treacherous

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

Go Paleo Watch the Pounds Disappear Page 1

Go Paleo Watch the Pounds Disappear Page 1 Go Paleo Watch the Pounds Disappear Page 1 INDEX Chapter 1: Why You Should Shift To The Paleo Lifestyle? ------------ 5 Paleo Diet A Perfect Human Diet ----------------------- 6 The Paleo Vs Vegan ----------------------------------------

More information

A Beginner s Guide to Nutrition 9 SIMPLE TIPS FOR GETTING STARTED

A Beginner s Guide to Nutrition 9 SIMPLE TIPS FOR GETTING STARTED A Beginner s Guide to Nutrition 9 SIMPLE TIPS FOR GETTING STARTED TIP 01 EAT FRUITS AND VEGETABLES Get (at least) 3 to 5 servings of fruits and 3 to 5 servings of vegetables each day. These are your vitamin

More information

30 Day Whole Food Challenge: 30-Day Whole Food Diet Challenge Recipe Cookbook For Weight Loss Eat Healthy, Lose Weight! (Whole Foods, Whole Diet,

30 Day Whole Food Challenge: 30-Day Whole Food Diet Challenge Recipe Cookbook For Weight Loss Eat Healthy, Lose Weight! (Whole Foods, Whole Diet, 30 Day Whole Food Challenge: 30-Day Whole Food Diet Challenge Recipe Cookbook For Weight Loss Eat Healthy, Lose Weight! (Whole Foods, Whole Diet, Whole Cookbook, Whole Recipes, Whole 30 Diet Plan 1) By

More information

Protein. Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain as this can influence your mood.

Protein. Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain as this can influence your mood. Regular meals Maintaining blood sugar levels helps to maintain a good mood throughout the day. Make sure you eat at least three meals each day. Missing meals can cause mood swings, irritability and fatigue.

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

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

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

Facts that you need to know

Facts that you need to know NUTRITION This article explores the basic concepts of nutrition and provides useful tips on healthy diet My neighbor walks up to me asking whether I am aware of the nutritional value of a new food product

More information

Power Hour (Nutrition 101) User Guide

Power Hour (Nutrition 101) User Guide Power Hour (Nutrition 101) User Guide Time: 60 minutes with client (One Time Consult) Your goals with client: ü Determine their baseline and strategic behavior modification strategies need to be put into

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

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

juice programmes day

juice programmes day juice programmes 3 5 + day WWW.FILMOREANDUNiON.CO.UK PURE, NATURAL & WHOLESOME About OUR Juice Programmes Juicing is about taking the foods that are good for us and bringing them together in a perfect

More information

ewellness magazine Good Carbs, Bad Carbs Good Carbs Bad carbs Wellness magazine

ewellness magazine Good Carbs, Bad Carbs Good Carbs Bad carbs Wellness magazine ewellness magazine Good Carbs, Bad Carbs 2016-05-06 Scorned, rejected, and maligned, the earthly carbohydrate is totally misunderstood. There is a story going around that carbs need to be avoided in order

More information

Food labels made easy

Food labels made easy Food labels made easy 1 Food labels made easy Healthy eating is important for everyone, whether you ve got diabetes or not. That means eating more wholegrains, beans, peas, lentils, dhal, nuts, fish, fruit

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

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

Nutrition Wars: Choosing Better Carbohydrates

Nutrition Wars: Choosing Better Carbohydrates Nutrition Wars: Choosing Better Carbohydrates What are carbohydrates? There are 2 main types of carbohydrates: Simple carbohydrates include sugars found naturally in fruit, some vegetables, milk and milk

More information

New Food Label Pages Diabetes Self-Management Program Leader s Manual

New Food Label Pages Diabetes Self-Management Program Leader s Manual New Food Label Pages The FDA has released a new food label, so we have adjusted Session 4 and provided a handout of the new label. Participants use the handout instead of looking at the label in the book

More information

Everyone s journey is different; our motivations are relatively the same.

Everyone s journey is different; our motivations are relatively the same. A Note From Dr. Mike Since the release of my #1 Best-Selling book the 17-Day Diet millions of people have achieved their health and weight loss goals. Everyone s journey is different; our motivations are

More information

If you wish to achieve proper body shaping you need to eat healthy every 2 or three hours. This helps jumpstart your metabolism, which accelerates fat burning. Eating in this frequency helps curb hunger

More information

Copyright 2014 The Health Coach Group All Rights Reserved

Copyright 2014 The Health Coach Group All Rights Reserved Slim, Sexy & Smart 5 Nutrition Audio Food Choices 2 Copyright 2014 by. No part of this program may be reproduced or redistributed in any form or by any electronic or mechanical means, including information

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

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

a. This is the same as for the general public, but people with diabetes, like the rest of the public, often eat more salt than they need.

a. This is the same as for the general public, but people with diabetes, like the rest of the public, often eat more salt than they need. a. This is the same as for the general public, but people with diabetes, like the rest of the public, often eat more salt than they need. b. Putting this all together - cake, rice, bread, and fried chicken

More information

Become A Health Coach Certification. Pillar 1: Nutrition, Health & Wellness Week 1. Copyright All Rights Reserved. Pillar 1 Week 1 Video 2 1

Become A Health Coach Certification. Pillar 1: Nutrition, Health & Wellness Week 1. Copyright All Rights Reserved. Pillar 1 Week 1 Video 2 1 Become A Health Coach Certification Pillar 1: Nutrition, Health & Wellness Week 1 1 Essential Nutrition : The Distilled Top 20% Of Nutrition, Health & Wellness Knowledge That Matters For Health Coaches

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

THE TOP 6 REASONS WHY YOU MAY GAIN WEIGHT WHEN YOU BECOME TOBACCO-FREE

THE TOP 6 REASONS WHY YOU MAY GAIN WEIGHT WHEN YOU BECOME TOBACCO-FREE THE TOP 6 REASONS WHY YOU MAY GAIN WEIGHT WHEN YOU BECOME TOBACCO-FREE Some people gain weight after becoming tobacco-free. 1. Metabolism When you quit smoking, your metabolism slows and you burn less

More information

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

NUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT

NUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT NUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT NUTRIENT: a chemical found in food that is needed for life and growth, & the building blocks to make your body function correctly! WHAT DO

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

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

What makes a diet a fad?

What makes a diet a fad? What makes a diet a fad? Quick solution to long term problem Focuses on elimination, fat, carbs. Focuses on eating substantially more of certain nutrients, fat, protein. The author may not be necessarily

More information

Eating Well for Wound Healing

Eating Well for Wound Healing Eating Well for Wound Healing 2 Introduction The aim of this leaflet is to help you to have the correct diet to enable your wound to heal. What you eat plays an important role in: Looking after your skin

More information

(512) BEE CAVE RD #101 WEST LAKE HILLS, TX Achieving Results to Last a Lifetime GET IN TOUCH LOCATION WEEK

(512) BEE CAVE RD #101 WEST LAKE HILLS, TX Achieving Results to Last a Lifetime GET IN TOUCH LOCATION WEEK AUSTINHOLISTICFITNESS.COM WEEK 8 Achieving Results to Last a Lifetime GET IN TOUCH info@austinholisticfitness.com (512) 878-9401 LOCATION 3530 BEE CAVE RD #101 WEST LAKE HILLS, TX 78746 Week 8: At a glance

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

Healthy Diets and The Myths Behind Popular Diets. Jess Tyrrell, RDN, CD Wellness & Outpatient Dietitian

Healthy Diets and The Myths Behind Popular Diets. Jess Tyrrell, RDN, CD Wellness & Outpatient Dietitian Healthy Diets and The Myths Behind Popular Diets Jess Tyrrell, RDN, CD Wellness & Outpatient Dietitian Background Overview Dietitian vs other nutrition professionals The diet cycle Popular diets Pros &

More information

FAQS 7. WHAT IS THE MEDITERRANEAN DIET? WHAT DOES IT HAVE TO DO WITH M3? 1. DO I HAVE TO TAKE ALL THREE PRODUCTS TO LOSE WEIGHT?

FAQS 7. WHAT IS THE MEDITERRANEAN DIET? WHAT DOES IT HAVE TO DO WITH M3? 1. DO I HAVE TO TAKE ALL THREE PRODUCTS TO LOSE WEIGHT? FAQ FAQS 1. DO I HAVE TO TAKE ALL THREE PRODUCTS TO LOSE WEIGHT? M3 is designed for weight loss with the use of all three products, in addition to three lifestyle pledges. These products work synergistically

More information

31 Days To Healthy Eating

31 Days To Healthy Eating 31 Days To Healthy Eating Healthy eating is about smart eating. It s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible. Transform your diet with

More information

From Your Agency to Your Client s Table. Karla Moreno Community Nutrition Manager & Alejandra Navarro Community Nutrition Educator 1

From Your Agency to Your Client s Table. Karla Moreno Community Nutrition Manager & Alejandra Navarro Community Nutrition Educator 1 From Your Agency to Your Client s Table Karla Moreno Community Nutrition Manager & Alejandra Navarro Community Nutrition Educator 1 Class Overview The importance of building a HEALTHY PLATE Objections

More information

WELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.

WELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days. WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through

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

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

Session 21: Heart Health

Session 21: Heart Health Session 21: Heart Health Heart disease and stroke are the leading causes of death in the world for both men and women. People with pre-diabetes, diabetes, and/or the metabolic syndrome are at higher risk

More information

SHAW ACADEMY NOTES. Diploma in Personal Nutrition

SHAW ACADEMY NOTES. Diploma in Personal Nutrition SHAW ACADEMY NOTES Diploma in Personal Nutrition Lesson 4 Understanding Weight Loss and Fad Diets Risks of fad diets: nutritional deficiency, trapped in a diet cycle, gaining even more weight, eating disorders

More information

In the Phase 2 manual we introduced butter and cream to our food list. For some people this may seem strange and they may think:

In the Phase 2 manual we introduced butter and cream to our food list. For some people this may seem strange and they may think: Hi ladies. In the Phase 2 manual we introduced butter and cream to our food list. For some people this may seem strange and they may think: How can I eat butter and cream if I am trying to lose weight?

More information

A common sense approach to taking control of your diet

A common sense approach to taking control of your diet Welcome Wellness Warriors! Carbohydrate Counting: A common sense approach to taking control of your diet Today we will discuss The different food groups and how they affect blood sugar Which foods increase

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

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

How to treat your weight problem

How to treat your weight problem Behavioral changes for losing weight Changing your behaviors or habits related to food and physical activity is important for losing weight. The first step is to understand which habits lead you to overeat

More information

SJN NUTRITION- FAT LOSS FORMULA

SJN NUTRITION- FAT LOSS FORMULA SJN NUTRITION- FAT LOSS FORMULA Hello there!! The fact that you have received this in the first place shows that you are ready to take some serious action on your weight management/ body composition goals.

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

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

S U G A R ; A B I T E S I Z E G U I D E

S U G A R ; A B I T E S I Z E G U I D E S U G A R ; A B I T E S I Z E G U I D E The World Health Organization recommends we have a maximum of six teaspoons per day for women and nine teaspoons per day for men. The average Australian has 28 teaspoons

More information

So how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages:

So how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages: It s back to school and that means busier schedules with homework, after-school programs, sports activities and school activities. With today s busy lifestyles, eating has turned from three square meals

More information

Nutrition Tips to Manage Your Diabetes

Nutrition Tips to Manage Your Diabetes PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar

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

MANAGING DIABETES. with a healthy diet

MANAGING DIABETES. with a healthy diet MANAGING DIABETES with a healthy diet Getting Started For many people with diabetes, the keys to controlling blood glucose are: 1) choosing the right amount of healthy foods 2) getting enough exercise

More information

Long-Term Weight Control

Long-Term Weight Control Long-Term Weight Control Know the difference. Appetite is something our mind experiences rather than our body. Hunger on the other hand is the body s natural signaling method which it uses to alert us

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

WEEK 1 GOAL SETTING & NUTRITION 101. with your Supermarket Registered Dietitian

WEEK 1 GOAL SETTING & NUTRITION 101. with your Supermarket Registered Dietitian WEEK 1 GOAL SETTING & NUTRITION 101 with your Supermarket Registered Dietitian Welcome to Week 1! We are excited you have decided to join us on this wellness journey! Please note that you should consult

More information

How to use FitDay.com to track your calories (v1.0)

How to use FitDay.com to track your calories (v1.0) How to use FitDay.com to track your calories (v1.0) 2010 Bryne Carruthers -- http://eatfruitfeelgood.com/ Fit Day is a free, easy to use online program that allows you to monitor your intake of calories

More information

Add a little color to your diet. The truth behind what you eat.. And don t!

Add a little color to your diet. The truth behind what you eat.. And don t! Add a little color to your diet The truth behind what you eat.. And don t! According to the USDA food pyramid you should be eating: Little to no sugar and fats 2-3 servings of dairy (milk, cheese, or yogurt)

More information

This document offers guidance for instructors on incorporating this collection of handouts into Cooking Matters for Adults lesson plans.

This document offers guidance for instructors on incorporating this collection of handouts into Cooking Matters for Adults lesson plans. Cooking Matters EXTRA for Diabetes A supplement to Cooking Matters for Adults, with specialized information for adults at risk of or living with diabetes. This document offers guidance for instructors

More information

The Dash Diet - University Of Mississippi Medical Center 5 Days Of Dash: 15 Meals To Help Ease The Pressure

The Dash Diet - University Of Mississippi Medical Center 5 Days Of Dash: 15 Meals To Help Ease The Pressure The Dash Diet Fish And Seafood Cookbook 30 Delicious Low Salt Fish And Seafood Recipes For Lowering Blood We have made it easy for you to find a PDF Ebooks without any digging. And by having access to

More information

Plus! MAKE CLEAN CHOICES USING 80/20 PRINCIPLE

Plus! MAKE CLEAN CHOICES USING 80/20 PRINCIPLE Plus! MAKE CLEAN CHOICES USING 80/20 PRINCIPLE INTERMITTENT FASTING? WHAT IS IT? INTERMITTENT FASTING It is a pattern of eating where you restrict the hours that you eat. In my book, we refer to this as

More information

the best diet for 2,5 millions years! YOU Want to lose weight or to feel young and fit again? The Paleo diet is perfect for you!

the best diet for 2,5 millions years! YOU Want to lose weight or to feel young and fit again? The Paleo diet is perfect for you! the best diet for 2,5 millions years! YOU Want to lose weight or to feel young and fit again? The Paleo diet is perfect for you! PALEO EAT WELL TO FEEL BETTER a complete guide to become paleo 20 delicious

More information

To help make sense of some of the different dietary approaches out there, the Ministry has reviewed eight popular diets.

To help make sense of some of the different dietary approaches out there, the Ministry has reviewed eight popular diets. Popular diets review The Ministry of Health recommends a nutritionally balanced eating pattern consistent with the Eating and Activity Guidelines for New Zealand Adults for good health. For people wanting

More information

How to Prevent Heart Disease

How to Prevent Heart Disease How to Prevent Heart Disease Introduction Heart disease is the leading cause of death worldwide. You can reduce your risk of heart disease with healthy habits. This reference summary explains heart disease

More information

Check Out All 40 Registered Dietitian Approved Meal Templates General

Check Out All 40 Registered Dietitian Approved Meal Templates General Check Out All 40 Registered Dietitian Approved Meal Templates General Asian Explosion Looking to live a long and healthy life? Traditional Asian diets have received much attention because many chronic

More information

Here is your Well Hub Nutrition. Training Guide

Here is your Well Hub Nutrition. Training Guide Here is your A simple handout of tips and tricks to assist you in reaching your fitness goals. Good nutrition will fast track you to your goal, as well as keep you fit and healthy for the rest of your

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

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

3. How would you balance this Breakfast?

3. How would you balance this Breakfast? Healthy Eating and You A few questions before we start: 1. Eggs belong to which food group? A. Vegetables and fruit B. Grains C. Milk and Alternatives D. Meats and Alternatives Questions Continued 2. Which

More information

Reinforce healthy habits

Reinforce healthy habits Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to

More information

Losing weight. Getting Started with Weight Loss

Losing weight. Getting Started with Weight Loss Losing weight Firstly before we start we just want exclaim that we are not promoting one specific eating plan or diet. We are simply giving you guidelines to aid you to find the perfect lifestyle for you.

More information

Nutrition Basics. Health, Wellness & Fitness. Brenda Brown

Nutrition Basics. Health, Wellness & Fitness. Brenda Brown Nutrition Basics Health, Wellness & Fitness Brenda Brown bbrown9@asu.edu Why do we eat? Building blocks to fuel our bodies Hunger Don t want to starve Socialization Emotional eating or not eating when

More information

Reboot with Joe. How To Prepare For Your Reboot

Reboot with Joe. How To Prepare For Your Reboot Reboot with Joe P. 1 HOW TO PREPARE FOR YOUR REBOOT Congratulations! You re one-week away from kicking off your Guided Reboot. This week is super important for you to change the way you eat and get your

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

FOOD LABELS.! Taking a closer look at the label! List of Ingredients! Serving Size! % Daily values! Recommended Amounts

FOOD LABELS.! Taking a closer look at the label! List of Ingredients! Serving Size! % Daily values! Recommended Amounts FOOD LABELS! Taking a closer look at the label! List of Ingredients! Serving Size! % Daily values! Recommended Amounts ! Calories! Total Fat Label Contents! Saturated Fat! Cholesterol! Sodium! Total Carbohydrate!

More information

Developing Good Eating Habits in Children

Developing Good Eating Habits in Children 1 Developing Good Eating Habits in Children While children are young, they need to develop good eating habits that will last their lifetime. Mealtime is the ideal opportunity to set an example by creating

More information

Lecture 4 Nutrition Part 2 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns

Lecture 4 Nutrition Part 2 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns Lecture 4 Nutrition Part 2 1 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns 2 1 Healthy Diet! 3 Four basic behaviors that constitute a "healthy lifestyle" 1. A good diet, 2. Moderate Exercise,

More information

The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating!

The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating! The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating! Diet and exercise are two keys to a healthy lifestyle. However, the foods you eat may play a much larger role in your health than you

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

Healthy Hearts, Healthy Lives Health and Wellness Journal

Healthy Hearts, Healthy Lives Health and Wellness Journal Healthy Hearts, Healthy Lives Health and Wellness Journal Healthy Hearts, Healthy Lives You Are in Charge You can prevent and control heart disease by making some lifestyle changes. Keeping your journal

More information

What Should I Eat to Help my Pressure Sore or Wound Heal?

What Should I Eat to Help my Pressure Sore or Wound Heal? What Should I Eat to Help my Pressure Sore or Wound Heal? Information for Patients i UHL Nutrition and Dietetic Service UHL Tissue Viability Team Introduction If you have a pressure sore or a large wound

More information

PALEO VEGAN NUTRITION - PRESENTATION BY BARKHA HERMAN -

PALEO VEGAN NUTRITION - PRESENTATION BY BARKHA HERMAN - PALEO VEGAN NUTRITION - PRESENTATION BY BARKHA HERMAN - THE CONVENTIONAL WISDOM FAT, OIL AND SWEET MILK, YOGHURT AND CHEESE MEAT, POULTRY, FISH, EGGS, DRY BEANS, ETC. VEGETABLES FRUITS BREAD, RICE, CEREAL

More information

PLANNING A BALANCED DAY OF FOOD

PLANNING A BALANCED DAY OF FOOD PLANNING A BALANCED DAY OF FOOD Understanding The Macronutrients Carbohydrates (found in grains, nuts, seeds, legumes, fruits and vegetables) are the prime source of energy for the body They are designed

More information

WHY DO A 30 DAY DETOX CHALLENGE

WHY DO A 30 DAY DETOX CHALLENGE WHY DO A 30 DAY DETOX CHALLENGE by Tanda Cook ND Our 2016 cycles are beginning! Seeing that it s January 4th and many of you have started your new years resolutions, new beginnings and new leases on life,

More information

Reaching Consumers by Focusing on the Positives: It s all Yolkay. Tia M. Rains, PhD Executive Director, Egg Nutrition Center

Reaching Consumers by Focusing on the Positives: It s all Yolkay. Tia M. Rains, PhD Executive Director, Egg Nutrition Center Reaching Consumers by Focusing on the Positives: It s all Yolkay Tia M. Rains, PhD Executive Director, Egg Nutrition Center Americans are changing their definition of nutrition My approach to health is

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

READING FOOD LABELS: A GREAT TWO MINUTE DRILL

READING FOOD LABELS: A GREAT TWO MINUTE DRILL ELEMENTARY SCHOOL LESSON READING FOOD LABELS: A GREAT TWO MINUTE DRILL OBJECTIVES: 1. Why are food labels important? 2. Parts of a food label: a. Serving size b. Servings per container c. Calories d. Sugar

More information

Managing your blood pressure

Managing your blood pressure Managing your blood pressure Take action and reduce your risk High blood pressure: The #1 risk factor for stroke A major risk factor for heart disease What is blood pressure? Your heart pumps blood around

More information

GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk

GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE getleanstaylean.uk Disclaimer: It is always recommended to consult your GP before starting any new training or nutrition programme. "Give someone a 6 week diet

More information

Copyright 2017 by Sea Courses Inc.

Copyright 2017 by Sea Courses Inc. Copyright 2017 by Sea Courses Inc. All rights reserved. No part of this document may be reproduced, copied, stored, or transmitted in any form or by any means graphic, electronic, or mechanical, including

More information

Hormonal Fat Loss: 3 Things Holding You Back When the Scale Won t Budge!

Hormonal Fat Loss: 3 Things Holding You Back When the Scale Won t Budge! Hormonal Fat Loss: 3 Things Holding You Back When the Scale Won t Budge! Being a woman is fabulous...we are full of strength and caring and tenacity. As great as it is, being a woman also comes with a

More information

HEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous

HEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous HEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous 8. Add calcium for strong bones Calcium is one of the key nutrients that your body needs in order to stay strong and

More information

Eating Psychology 101

Eating Psychology 101 Eating Psychology 101 Clean Eating 101 & Mind-Body Nutrition Peter Craig, MA Eating Psychology Coach Objectives I. Have a basic understanding of Eating Psychology (How minds and emotions exert a powerful

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