HEALTHY SNACKS

DO EAT Healthy Snacks

Handful of nuts – almonds, pecans, walnuts

Celery or whole grain toast with natural peanut butter

Hummus with red peppers, celery or carrots

Apple, orange, banana, frozen grapes or blueberries

3-5 olives

Greek Yogurt (no sugar added try honey)

Meal replacement bars (caution on calories)

12 Dried plums (238 Calories) – high in fiber and sorbitol

Beef Jerky (low salt)

Edamame Beans

Hot air Popcorn

Raisins & Pistachios (3tbs each)

1 high fiber granola bar & cup of coffee

2 ounces of low fat cheese & whole grain crackers

1 tbsp almond butter & an apple

1 ounce of dark chocolate (min 65% cocoa)

12 Belly Fat Fighting Foods

Almonds, Beans, Spinach, Dairy, Oatmeal, Eggs, Turkey, Peanut Butter, Olive Oil, Whole Grain, Extra Protein Powder, Raspberries

Do Make Healthy Changes

PORTION CONTROL (use smaller plates)

Reduce stress binge eating: clear the pantry

NEVER EAT FROM THE BAG

Sit down to eat

1 cheat = eat 5 healthy rule

Self-Monitor: use a Food Diary

Chew slowly (40 times) & chew gum

Exercise: walk everywhere: 10,000 steps/day

15 minute rule before seconds or dessert

Optimal Health

Experts are saying we need a few things added to our life styles.  Here is the list I have compiled over the last year of key additions to our daily life for optimal health.

The DO’s to add to your life

Antioxidants: free radical fighters

Tomatoes, broccoli, kidney beans, blueberries, artichokes, prunes – COLOR

Omega 3 Fats: 80% brain is made of fat (3,000 mg/day)

Ground Flaxseed, walnuts, salmon, scallops, soybeans, squash, chia seeds, kiwi

Fiber: (24 grams per day)

Steel cut Oatmeal, 100% wholegrain bread, lentils, pine nuts, peas, raspberries

Olive Oil – tablespoon every day (Phenol)

Garlic: Antioxidant, immune booster

Eat the whole EGG

Complete protein – Vitamin A, B12, choline, luetin, zeaxanthin

Positive happy, joyful emotions: ditch the negative

CHOCOLATE: flavonoids: antioxidants (At least 65% coco)

A Good Multi – Vitamin

2,000 + International units of Vitamin D3

Sun Exposure (2 full hours = 200 – 400 IU vitamin D3)

cod liver oil, beef liver, egg yolks, cheese, fortified milk , sunlight

1,000 – 1300 mg/day of Calcium

Low dietary intake will increase fat stores

99% of body stores in the bones and teeth

Dairy sources – yogurt, ricotta cheese, cottage cheese, hard cheese, low fat milk

Nondairy – canned sardines & salmon (bone in), spinach, broccoli, beans, kale

Exercise

10,000 steps per day, cardio intervals, strength training, stretching

THE DON’T’S

HIGH FRUCTOSE CORN SYRUP – Refined SUGAR

“Enriched” foods (all the good stuff out, sprinkle a little back in)

Hydrogenated Trans fats

Limit amounts of saturated fats from animals