Print this List and Post on your Fridge for daily accountability!
Eat Breakfast like a King
Eat Lunch as a Commoner
Eat Dinner as a Pauper
Drink Water throughout the day - use a lemon and ice for pizzazz
Delete Crunchy items: chips, pretzels, corn chips, crackers - causes more snacking and eating!
Delete Sweets items: candy, chocolate, soda pop, (diet soda) - causes more snacking and eating!
Do an inventory of your kitchen cabinet and fridge contents; remove the snacks from the home, otherwise, you eat them!
Go to the Harvard Food Pyramid link to learn about better choices of foods to eat throughout the day.
No Fast food - extremely low quality food and super high in sodium and sugar!
Avoid using and eating sugar - increases risk of adult onset diabetes.
Monitor Sodium intake, prevalent in boxed, processed and fast food. Sodium is harmful to the heart and blood pressure.
Avoid Hydrogenated or partially hydrogenated fats, (transfat). Crisco, Margarine. Transfat raises bad cholesterol, (LDL).
Hydrogenated Fats are fats chemically altered from a liquid to a solid at room temperature. Used in many processed foods.
When dining out ask what sort of fat is used to cook the food, e.g., olive, canola, corn or a scoop-able oil like Crisco, (Bad).
Animal fats; butter, lard and hydrogenated fats increase heart disease risks. Use plant oils instead.
Use expeller or cold pressed Olive, Canola, Grapeseed or other quality plant oils to prepare foods in the kitchen.
Be mindful of total amounts of fats used - as all fats are high in calories.
Keep butter usage to a bare minimum when preparing foods. Never use hydrogenated fats.
When dining out ask wait staff to box one-half of your entree, stops overeating & helps calorie management.
Remember you have another meal coming - avoid woofing down the meal as if its your last.
Buy and use quality foods in the kitchen, you are what you eat.
Choose non-pesticide produce and use organics when applicable.
Choose non-antibiotic, nitrite and hormone free meats.
Drink water instead of soda pop, coffee, alcohol and juice.
Read Nutritional Facts Labels when grocery shopping for education of contents and quality of food.
Get creative in the kitchen. Discover how cooking adds quality to life through the tastes and texture of good food.
Watch portion control, super sizing is a perfect way to pack on pounds of fat to the body.
When emotions are at their peak, don't eat - move the body instead!
Walk, lift, run, climb, stretch or laugh during times of food temptation - they are calorie free and good for your muscles.
Create a nurturing support system with family and friends to assist your journey into the land of better nutritional choices.
Get the family involved in healthier food and recreational choices.
Go for a walk with family, talk, listen and learn from valuable fitness resources and watch the positive benefits unfold.
Read fitness articles, discover healthier ways to pass the time to burn calories versus pack them on.
Use the section below for items in food that challenge and cause you grief!
Other: ______________________________________________________ Other: ______________________________________________________
Other: ______________________________________________________ Other: ______________________________________________________