journal 26

Keep a nutrition journal for one week. for more information.The minimum information is what you ate.More points for serving size, time of day, nutrient breakdown of the macro nutrients.(protein, fat, and carbohydrates).

Nutrition

 Chose living foods over dead foods. (Living foods are close to raw, not processed, packaged, and put on a shelf.

Dead foods are foods that have been altered and made to last as long as possible, they are addictive.)

 Slow down, and chew your food thoroughly so the brain has a chance to send the “stop” signal.

 The more processed and the more sugar and toxic fats a food contains the more harm it will do to your body.

Limit your intake of fatty meats such as bacon, hotdogs, sausage, and cold cuts.

 Begin reading labels, avoid all ran’s fats, hydrogenated or partially hydrogenated fats, or shortening, which are

all very dangerous fats.

 Fruits, vegetables, whole grains, and healthy oils are all “living foods.” Not all fats are bad. Your body needs

good fat. Good alternatives are extra-virgin olive oil, almonds, walnuts, avocados, and flaxseeds. Choose whole

grain breads, whole grain pasta, and whole grain cereals. Consume five to thirteen servings of fruits and

vegetables preferably organic a day.

 When choosing meats, choose the leanest cuts of free-range or grass-fed meats.

 Increase your consumption of water, vegetables, fruit and protein.

Colbert, Dr. Don, The Seven Pillars of Health.

Energy Equation

1. The further you drive the care, the more fuel you need.

2. The less you drive the car, the less fuel you need.

3. The better the fuel, the better the car runs.

4. The better you drive, the better your fuel mileage will be and the less wear and tear there will be on the tires

and the engine. (Moderation in all things is the message here)

5. To lose weight you must create a fuel (calorie) deficit.

6. To gain weight you must create a fuel (calorie) surplus.

7. A calorie is a calorie is a calorie.

Tons of nutritional websites and apps available.

Accountability

1. Friend

2. Family

3. Trainer

4. Websites/aps

5. CALENDAR/blank calendar

6. Food diary

 

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