1. Don’t Shop on an Empty Stomach
Prevent impulse buying – shop on a full stomach.
Shop with a precise list and stick to it.
Buy indulgence foods in smaller quantities.
2. Spice It Up
The secret to good nutrition is VARIETY
Add excitement to your food with : Fresh ground pepper, cumin, curry, fine herbs, fresh mint, hot mustard, garlic, or ginger!
3. Get Moving
Improves muscle and bone density.
Can increase BMR (Basal Metabolic Rate)
If you plan to increase your physical activity, we recommend an evaluation by a physician
Determine Recommended Intake
The following table enables calculation of an individual’s recommended daily kilocalorie intake to maintain current weight.
Little to no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1-3 days per week) Daily Kilocalories needed = BMR x 1.375
Moderate exercise (3-5 days per week) Daily Kilocalories needed = BMR x 1.55
Heavy exercise (6-7 days per week) Daily Kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts Daily kilocalories needed = BMR x 1.9
Based on the Harris-Benedict equations.
4. Monitor Alcohol Intake
MODERATION is the watchword
The avoidance of excess or extremes in one’s behavior
1 glass of wine (approximately 5 oz) = 125 calories.
1 beer (approximately 11 oz) = 153 calories.
1 oz whiskey = 64 calories.
1 oz vodka = 64 calories.
Remember your BMR!
5. Indulgence Day
When you are able to eat for pleasure and not need, introduce an Indulgence Day once per week.
Create nutrition confusion.
Freedom to enjoy a relationship with food.
6. Control Food Portions
Choose hot foods over cold ones to help feel full without overeating.
Ensure you are not starving before each meal.
Don’t eat while watching TV or on the phone.
Promote multiple courses: Soup, salad, main course, cheese – still room for dessert?
7. Stay hydrated Throughout the Day
Drink minimum 2 liters / 64 oz of water per day
For every cup of coffee, drink one extra glass of water to keep hydrated
Helps maintain regularity
Prevents fluid retention
8. Use Proper Food Combinations
A meal RICH in carbohydrates should be LOW in fats and vice versa.
9. Read and Understand Food Labels
Avoid food with trans fats
Pick products low in carbohydrates
HOW TO CALCULATE THE CARBOHYDRATE CONTENT:
Subtract the grams of fiber and sugar alcohols from the total carbohydrate count.
REMEMBER: 4g of carbohydrates = 1 teaspoon of sugar
10. Manage Slip-Ups
Minor slip-ups (mindful)
Example: high carb heal and / or a glass of wine.
SOLUTION: Don’t make this a habit! Get back on track right away.
Major slip-ups (careless)
Example: High carb, high fat meal.
SOLUTIONS: Follow Phase 1 the next day for one day only.
Questions to ask yourself: Was I mindful or careless?