- TAKE MORE TIME FOR EATING- SLOW DOWN THE EATING PROCESS
- TAKE SMALLER BITES- CHEW YOUR FOODS MORE THOROUGHLY
- DECREASE YOUR SUGAR INTAKE
- DECREASE FATS AND FATTY FOOD IN YOUR DIET
- INCREASE COMPLEX CARBOHYDRATES i.e. GRAINS, WHEAT'S, RICE, RYE & OATS
- CUT DOWN ON SALT ( sodium) AND SALTY FOODS
- MODERATE YOUR ALCOHOL INTAKE
- INCREASE YOUR WATER INTAKE- WITH MEALS AND ALSO WHEN EXERCISING
- INCLUDE FRUITS, VEGETABLES, AND LEGUMES IN YOUR DIET
- INCREASE FIBER AND PROTEIN ENRICHED FOODS IN YOUR DIET
1. Get To Know Yourself.
What is your personal eating style? When do you get hungry? What are your
favorites? Where do you eat - kitchen, car, at your desk, on the run? How do you eat
– fast, slow, alone, in a crowd, standing up, sitting down? Do you love to cook and
prepare meals or do you seek out convenience? Treat yourself like a customer at a spa, and
create a "Customer Profile" of yourself! Remember: The Customer Always Comes
First.
2. Prepare for Improvement.
Make all of your daily food choices in advance of mealtime and snack time. Carry healthy
snacks (and meals) with you on the road and at the office. Surround yourself at home and
at the office with essential tools, like an insulated lunch bag, healthy snack foods,
water, a well stocked refrigerator and pantry.
3. Metabolize.
Your body must be fed in order to burn fat. If you skip meals and snacks, or
don’t eat enough food, your body goes into a starvation mode and burns muscle and
bone tissue, and not fat. So eat – and get your fat burners turned on.
4. Write it Down.
Take a minute to record what you eat, when you eat, where you eat…Provide yourself
with some useful data. It will become a guide for you, and will help you stay to the path
you’ve chosen.
5. Read Nutrition Facts.
There is nothing magical about healthy eating. It’s all about choices. Study the
choices you make daily. Check out serving sizes to control portions. Discover how many fat
grams are in your most favorite snack compared to your second favorite snack. Most fast
food restaurants now publish nutritional facts. Getting the facts will light the way on
your journey to improved nutrition.
6. Slow Down.
This is a terribly fast paced world. We expect results immediately. We expect an instant
"fix" to our health, to our savings account, in our relationships with others.
We are ambitious. We expect noticeable results – quickly.
Improved nutrition is a life-long commitment that we must rededicate ourselves to daily, even hourly. The results can be immediate, though, such as achieving self-control even for just one meal or snack time. We must slow down long enough to delight in all of our achievements, from big successes to small victories.
7. Drink Water.
Whether it’s poured over ice or luke warm, to be "healthy" we need 32
ounces of water daily. Drinking water not only will improve your health, but also reduce
your appetite.
8. Persevere.
If anyone has ever made a "New Year’s Resolution," he or she has probably
failed at achieving at least one. The goal we are recommending for you is Improvement.
Not perfection. Not Sainthood. Not "You Will Live to Be 150!" Perseverance is
the classic experience of the "underdog", the one who stumbles and gets up, the
one who keeps playing the game even though they’re losing because they believe that
they can do better than they have, up until now. Perseverance is to persist…even
though it is difficult, because we desire improvement.
9. Pleasure.
The process of improving your nutrition and eating style should delight you. Create meal
experiences that are not only physically nutritious, but especially enjoyable and
satisfying. Improving your nutrition does not include depriving yourself - ever - of your
favorite foods. Savoring slowly that which delights is an important human experience. And,
focusing your attention to the pleasure of enjoying your favorite food may actually result
in consuming a little less of it…
10. Don’t Diet – Be Healthy.
Diets are Big Business in the United States. As a nation, we have never been more obese,
or more willing to pay someone to give us their Diet.. It’s not working. Going on a
diet is a temporary "fix" to conform to what we think others want us to look
like, feel like, think like?
Instead, improved nutrition is what we want for ourselves. Living a healthy life is filled with rewards, and is attainable and maintainable as your chosen lifestyle.
Understand what you are eating!
- Take an inventory of what you eat. don't cheat!
- Calculate your daily calorie intake
- Compare your weekend eating habits with your weekday intake
- How much time do you set aside for meals?
- Do you include all food groups in your menu?
- Is your meal-time a happy happy time or stress filled?
Change Your Eating Habits
- Have a positive anticipation of food when eating
- Have a positive experience while eating
- Have a positive nutritional experience with each meal
- Eat and enjoy--Make sure you include the top ten nutritional tips!
WHAT IS A NUTRITIONALLY BALANCED MEAL ?
THE UNITED STATES DEPARTMENT OF HEALTH DEFINES A NUTRITIONALLY BALANCED MEAL ……AS A MEAL THAT HAS BOTH CARBOHYDRATES AND FAT PERCENTAGES IN THEIR CORRECT PROPORTIONS TO THE PROTEIN LEVEL……
THIS MEANS… THE PROTEIN LEVEL DETERMINES IF THE FOOD YOU EAT IS A MEAL ….. OR SAID DIFFERENTLY A NUTRITIONALLY BALANCED MEAL DEPENDS ON WHETHER THERE IS ENOUGH PROTEIN IN THE FOOD ALONG WITH CARBOHYDRATES AND FATS IN THEIR CORRECT PERCENTAGES. THIS MEANS THAT WHEN CARBOHYDRATE AND FAT ARE IN THE CORRECT PERCENTAGES RELATIVE TO THE PROTEIN, YOU HAVE A NUTRITIONALLY BALANCED MEAL.
MAYBE YOU DO !!! AND IF YOU DO WHY
NOT USE THEM….TO MAKE YOU FEEL BETTER!!!
MOST OF US GO TO OUR DOCTORS EACH YEAR FOR AN ANNUAL PHYSICAL…..
OUR DOCTORS USUALLY MAKE US HAVE A BLOOD WORK-UP…. THIS BLOOD TEST WILL TELL US AND OUR DOCTORS IF WE NEED A VITAMIN SUPPLEMENT…. MAYBE YOU NEED IRON….. CALCIUM… POTASSIUM OR SOMETHING ELSE
IF YOUR NOT FEELING UP TO PAR…. MAYBE YOU NEED TO HAVE YOUR BLOOD TESTED…
A VITAMIN SUPPLEMENT MAY BE JUST WHAT YOU NEED…
WITH MEDICAL SCIENCE AS PROGRESSIVE AS IT IS… AND APPROVED VITAMINS AS AVAILABLE AS THEY ARE… WE AT SLIM N’ TRIM BELIEVE YOU SHOULD TAKE YOUR DOCTORS ADVICE AND ASK HIM IF YOU NEED ANY VITAMIN HELPFUL SUPPLEMENT……