5Nutrition Keys Old

7/30/2019 5Nutrition Keys Old

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Metabolism Makeover5 Nutrition Keys to

Optimal Metabolism & Wellness


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Table of Contents

Daily Nutrition Checklist.page 3

Key #1 Your Gut - The First Key to Wellness & Optimal Metabolism page 4

Key #2 Reasons for your Food Choicespage 6

Key #3 Develop a Healthy Eating Pattern page 8

Key #4 Eat Healthy Foods!.................................................................................................page 10

Whole Grains & Fiber Foods .page 11 Eat Protein at all Meals and Most Snackspage 14 Eat Calcium-Rich Foods ..page 15 Eat Healthy Fats and Avoid Unhealthy Ones.. page 17 Minimize Sugarpage 19 Keep Sodium Intake at a Healthy Level.page 20 Stay Hydrated!............................................................................................................................................... .page 22

Key #5 Take Charge of Your Health & Metabolism!..................................................page 24


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Daily Nutrition Checklist

Healthy Pattern of Eating

Includes Breakfast, Lunch, & Dinner

Portion-controlled Snacks Mid-morning & Mid-Afternoon

Dinner kept light with half plate non-starchy Vegetables

Overall Appropriate Portion/Calorie level

Healthy habits established

Fiber (30+ grams/day)

White Carbs Avoided like the plague (sugar and refined grains)

Fruits & Veggies (5-8 servings/day)

Protein included at all meals & most snacks

Beneficial Fats Used Monounsaturated, Omega-3s (used in place of Detrimental fats)

Detrimental Fats Avoided Saturated & Trans-fats

Calcium (2+ servings (men), 3+ servings (women) per day and/or supplements to total 1000

mg per day)

Sodium controlled 2000 mg or less total (500 mg at meals, 100-200 mg at snacks)

Sugar minimized no more than 1 treat per day

Fluids, ice-cold (64 oz. + of non-alcoholic fluid per day)

Attitude

See today as an opportunity to be healthy

Feel in control of food and exercise choices

See food as fuel, eat proactively

Lifestyle Habits (smoking, adequate sleep, etc.)

Exercise (at least 60 minutes cardiovascular exercise 5x/week)

Adequate Sleep (8+ hours sound sleep per night) Smoking Cessation, if needed

Stress Relief (as needed)

Long-term:

Weight Goals Achieved

Health Goals Achieved


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Key #1

Your Gut - The First Key to Wellness & Optimal Metabolism

You read that right were going to take a few minutes to talk about your gut. Perhaps its not a popular subject, butits

one of my favorites because it has everything to do with your health and ability to lose fat. Interested now?

When you eat, youre eating some combination of carbs, protein, fat, and fiber (technically, a type of carb that is digested

very differently from other carbs). These all go from your mouth, down your esophagus, to your stomach. Of course, itsyour stomachs job to wrestle with these nutrients, break them down, and send them to your intestines for absorption.

But, each one acts differently in the stomach.

Refined carbohydrates (grains that are not whole grain AND sugar) are the first ones to be broken down and to exit your

stomach. In fact, from this point forward, refined carbs and sugar act essentially the same way in your body you should

consider them equals as far as wellness (so, the next time youre looking at a big plate of white spaghetti noodles, think

sugar). These carbs exit your stomach, enter your small intestine, are quickly and completely absorbed to your portal

blood stream which carries them to your liver, and then out into your blood again as blood glucose (dont worry, Im

getting to the point). These carbs can hit your bloodstream in as little as 30 minutes15 minutes if theyre in liquid form

(soda, hot chocolate, etc)! At this point, your pancreas sends out insulin which acts like a key and opens your cells so

that the glucose will leave the bloodstream (where it does damage) and enter your cells (where its stored as fat).

Now, your pancreas constantly sends out steady stream ofinsulin as its necessary to handle any small increase in blood

glucose throughout the day this is called basal insulin. But, when you eat refined carbohydrates and sugar, it must

additionally send out a bolus of insulin to take care of the blood glucose. The more insulin sent out, the more fat stored.

The more insulin sent out, the less fat metabolized and burned. The more insulin sent out over and over, the less sensitive

cells become to insulin, so they begin to require more and more insulin sent out, and youve guessed it, more fat is stored.

This is a vicious cycle.

Back to the stomach. Protein is the 2ndnutrition to leave, but it is delayed up to an hour or two after refined carbs. It,

too, enters the intestines and follows the same path to the bloodstream, but much slower and with significantly less

effect on blood glucose and insulin production.

Fats are next. These follow the same path to the liver. The liver repackages the fats as good cholesterol or bad

cholesterol. Saturated fats and transfats are sent out as bad cholesterol. Fats have little impact on the blood glucose.

Omega-3 fats and monounsaturated fats have healthy effects on the body and can delay foods in the stomach and slow

down/lessen the impact on blood sugars.

Fiber is the last nutrient to leave the body. Our guts dont even have the right enzymes to break it down completely. It

very slowly enters the intestines where much of it is actually consumed by the intestinal cells and intestinal healthy

bacteria. It helps these cells/bacteria proliferate. Some of it is eliminated and provide our large intestine a good workout.

A small portion reaches the blood, but the basal insulin is able to take care of it because it is small in amount and slow

no need for extra insulin. Can you see where Im going?

There is a huge difference in the amount of fat we store based on refined carbs vs. high fiber carbs they are at the

opposite ends of the spectrum as far as health, wellness, and metabolism. Proteins and fats also play a role and as long as

they are lean and healthy, improve metabolism and health.

There is one more scenario that causes boluses of insulin. Anytime you overeat all at once, your body has no choice but to

use extra insulin to help you store the extra sugar in your blood. It is crucial to give your body fuel in a consistent pattern

of small meals and snacks rather than no fuel, skipped meal, and then an overload!


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As you start meal planning using your Metabolism Makeover Personal Meal Plan, take notice of your healthy pattern,

high fiber choices, the balance of protein and carbs, and the use of healthy fats. These will be digested at the right time

for OPTIMAL WELLNESS & METABOLISM!


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Key #2

Reasons for your Food ChoicesKeep your mind on the things you want and off the things you don't want. -Hannah Whitall Smith

Before we dive into a specific plan for weight loss and health, lets take a step back and figure out what nutrition baggage

if any, you have coming into this. Ill start by saying that most people have some nutrition baggage. They have ideas,

habits, traditions, and even emotions about food that have developed over time and have become hard-wired in them. Its

very important that we start here, because the best weight loss or metabolism program in the world wont help over thelong-term unless we renew our thoughts about food. So, lets start by unpacking your bags! (If you find that you do not

need these exercises and have a healthy relationship with food already, you can skip around within them, or move on.)

Food Choices:

Heres a simple question: In the last month, how many times did you intentionally or accidentally put dirt in your cars

gas tank? Once? Twice?...

Maybe you were at home and realized that you needed gas, but you didnt have any and didnt want to make another trip

out to the station and look, there was a bunch of dirt there in the driveway. Or, maybe, gas has gotten too expensive, so

you thought youd just try dirt for awhile to save some money. Maybe, you had a really stressful day, and putting dirt in

your car seems to make you feel better.

RIDICULOUS, right? Well, although it sounds ridiculous, I often hear the same excuses from clients explaining why

theyve put dirt in their bodies instead of healthy foods (fuel). There are many factors that influence your and my food

choices; factors such as convenience, cost, availability, and advertising are legitimate influences. But, are they the factors

you want influencing your food choices? Influencing your familys food choices? Probably not. So, before you continue

with this package, download and print the exercises found in your Metabolism Makeover Nutrition Exercises. Lets

take some time to change your outlook on food, if needed, so that youll see it simply as FUEL FOR YOUR BODY.

First, follow the instructions to list the foods you ate yesterday. Go through the questions to determine the reasons you

chose your specific foods and even the time you ate them. You may find that you choose foods for healthy, positive

reasons; or, you are letting unhealthy/unwanted factors influence your food choices. What do you want to be yourinfluential factors?

One of my primary goals is to help you view food as fuel. To help you think, There are certain nutrients that fuel my

body, that improve my metabolism, that cause it to run well, that prevent diseases and bodily damage, and Im going to

make sure I include those nutrients in my meal planning every day. This will help you see food from a positive

standpoint instead of a chronic negative, minimizing, and dieting standpoint. And, if youve got children, teaching them

this philosophy with food (seeing nutritious food as fuel and something that helps you run your best) can help them

avoidteenage dieting and disordered eating, and junk food addictions. Just like you wouldnt accidentally put dirt in

your cars gas tank, dont accidentally eat junk! Instead, be mindful of what youre putting in your body.

Next, go through the exercises to identify any emotional eating and self-talk. The first step to overcoming emotionaleating is to identify it, then deal with it. Along the way, it is crucial that you use positive self-talk in place of negative.

You will not likely overcome any battle with food if you allow blame, guilt, discouragement, or negativity to rule your

thoughts. You are in control of your mind, you have the power to change it!

With a positive outlook and the Food is Fuel philosophy in mind, take a few minutes to think about and write down

your short-term and long-term nutrition/health goals on the Fuel Exercise #2. As youll read, your short-term goals

should be specific, measurable, and focused on things you can control


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ex: how many days per week you follow your meal plan, exercise, eat breakfast, eat 5-8 servings fruits and vegetables,

take time out for stress relief, etc. Then, write down a couple long-term goals: this is what will drive you to accomplish

your short-term goals day after day. These can be your weight goal (weigh 160 lbs by August 30th), your health goal

(reduce total cholesterol to


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Key #3:

Develop a Healthy Eating Pattern

One of the most overlooked components of healthy eating and metabolism is the pattern of eating. Its not just what you

eat, but when you eat it!

If you did not complete this exercise earlier, take a few moments to remember everything you ate yesterday and write it

down.

Breakfast:

Snack(s):

Lunch:

Snack(s):

Dinner:

Snack(s):

Drinks:

Now, do you notice an eating pattern that is consistent day to day? Do you eat at approximately the same times each day?

Are there regular intervals between your meals?

You body needs consistent fuel. The more Ive worked in this field, the more Ive realized that the pattern of eating is just

as important as the food choices one makes. If you do not already have one, develop a healthy food pattern. It should:

1)

Begin with breakfastYour cells (especially those in your brain) need fuel to operate optimally after the long fast overnight. When your brain

has fuel, you will be able to handle stress and daily challenges better. In fact, studies have actually shown that brain

function is sensitive to short-term nutrients, and needs those nutrients early in the day to run its best. Whats more,

youll burn more calories during the day by starting with fuel. Eat breakfast, your metabolism andbrain depends on it!

2) Have regular meals about 4-6 hours apart (breakfast, lunch, and dinner)Most of your intake should occur during the day, when your body and brain need the most fuel. Many times, I work with

clients who eat little during the day and then overeat in the evening. This pattern usually sets them up for poor food

choices in the evening because they are starving by when they get home, and inadequate nutrient intake because they fail

to give themselves enough opportunities to get in nutrients like fiber, calcium, etc. throughout the day. Fuel your body

while youre active, and then lighten up at night!

3) Include intentional, healthy, regular snacks between meals (not grazing & not snack foods)I recommend snacks because:

It is difficult to get the nutrients you need (5-8 servings of fruits/vegetables, 3 servings of a calcium source, 30+grams of fiber) with only 3 meals

They help you avoid intense hunger at meals which can lead to overeating or poor choices Regular eating of small quantities may improve your metabolism and bodys efficiency at burning fuel


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They help one obtain the majority of calories during an active day rather than at night, after most activity isfinished

They can reduce the size of each meal and reduce your bodys need for extra insulin bursts (insulin is thehormone that allows sugar to leave the blood stream and enter cells, which can cause fat storage when youve

eaten more calories than your body is using)

A pattern helps you make healthy food choices because you can plan ahead. Most everyone is healthier with aroutine than with sporadic living and eating. Therefore, a sample healthy meal pattern is: Breakfast, snack, lunch,

snack, dinner, optional snack4) Be Proactive rather than Reactive Be in control. Although it would be great if we only ate when we were hungry

and stopped when we were full, Ive found that most people struggle with daily cravings, emotional eating, and

issues that cause us to use food as more than fuel. So, instead of following cravings or emotions, I recommend eating

to a plan rather than waiting for sensations of hunger. Furthermore, dont allow hunger to always be a call to action.

It is simply a good indication that your body is digesting fuel well and you can satisfy it at your next meal or snack.

Eat when its time to eat, and then get on with your life. Dont fixate on food, but simply prepare, eat well, and move

on.


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Key #4:

Eat Healthy Foods!

Eat Healthy Foods. Sounds simple, right? Well, there is no shortage of misinformation out there about what is healthy

and what is not. I believe most people already know much of what they need to know about healthy eating (at least the

basics). Trust yourself! Stop looking for some new scientific finding that will make it easy. Our media is constantly

sensationalizing healthy eating and giving us new, ground-breaking reports.but, with nutrition, theres seldom anything

new under the sun.

First things first: Eat natural foods. This will automatically decrease your saturated fat, sugar, refined starch, and

trans-fat intake.

Shop the exterior of the store where most foods are unprocessed Avoid boxed and bagged (processed) products snack on nuts, fruits, and veggies rather than potato chips. Eat a

homemade dinner rather than one out of a box or drive-through window.

Minimize fast food cook at home!Remember, the battle for health should be waged against processed and refined foods it is not skim milk vs. 2%

milk, the natural sugar found in a serving of fresh fruit, or using slightly too much olive oil when cooking thats causing

our weight and health problems. We all know that our great-grandparents drank whole milk and ate skin on chicken

(while being plenty active with daily chores) without being obese. In current times, the processed white starches, white

sugars, trans-fats, additives, and extra salt in processed/unnatural foods combined with a lack of daily cardiovascular

activity is taking its toll.


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Here are some rules of thumb for grain products:

1) Eat 100% whole grain bread with at least 3 grams of fiber

per slice. Example Brands: Earth Grains w/ Added Fiber

and Calcium, Sara Lee Heart Healthy Plus, Orowheat Light,

Rudys Organic

2) Choose bran cereals with at least 7 grams of fiber per

serving). Example Brands: All-Bran Original or with

Yogurt Clusters, Fiber-One, Uncle Sams Cereal, Kashi,

Bran Flakes, Bran Buds, Grape Nuts, Bran Chex, Shredded

Wheat

3) Eat old-fashioned oatmeal and stir in 2 Tbsp milled flax

seed to increase fiber (ground flaxseed has 2 grams of fiber

per Tbsp).

4) Choose whole-wheat pasta, whole-wheat couscous,

bulgur, and brown rice. Example Brands: Rice: Organic

Brown/Wild Rice (not minute Rice); Substitutes for Rice:

Gourmet Grains Cracked Wheat Bulgur, Fantastic Organic

100% Whole Wheat Couscous, bulk barley, bulk rye; Pasta:

Barilla Plus Pasta, Hodgson Mills 100% Whole WheatPasta, Safeway brand Organic pasta

5) Switch to whole wheat tortillas, crackers, and pitas.

2) Eat Fruits and Vegetables! Aim for 5+ servings perday for an average of ~13 grams fiber!

Fruits and vegetables provide vitamins (including

antioxidants), phytochemicals (disease fighting/preventing

compounds), water, and fiber. Phytochemicals are

nonnutritive plant chemicals that contain protective,

disease-preventing compounds. More than 900 different

phytochemicals have been identified as components of food,and many more phytochemicals continue to be discovered

today. It is estimated that there may be more than 100

different phytochemicals in just one serving of vegetables .

Strategy:

Eat at least 1 serving as a snack Eat a fruit and a vegetable with lunch Eat 2 serving of vegetables at dinner by covering

your plate with them (see sample meal plan)

Of note, starchy vegetables (potatoes, corn, peas,sweet potatoes, yams, and winter squash), whilegood for you, should count as your source of

carbohydrates for a meal as they have calories and

carbohydrates similar to a grain product.

Label Lingo

Within the Total Carbohydrate section of a nutrition

label, youll find Total Carbohydrates, Dietary Fiber

(sometimes further defined as soluble & insoluble),

and Sugars. Pay attention to the total fiber per serving

(no need to log soluble vs. insoluble) your goal is 30+

per day. Of note, when you subtract the total fiber and

sugar from the Total Carbohydrates, the difference isthe grams of starch.

You can choose between whole grain products andones with refined grains by looking at the ingredients

list. Usually, whole grains will be list as whole, such as

Whole Wheat Flour. Many times, refined grains will

be listed as Enriched Flour or Unbleached Flour.

Dont get caught up in the Grams of Whole Grains on

some packages, you are counting Fiber Grams, NOT

Whole Grain Grams.


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Rules of thumb:

Dark or bright fruits and vegetables are usually the most nutrient dense. Try to eat all the colors of fruits/veg each day to get different vitamins and minerals: Green, purple, red, white,

and orange.

3) Eat Beans & Legumes. They have protein, high-fiber carbohydrates, and healthy fats. Since they have both carbsand protein, they can serve as either within a meal. You can count on ~3-4 grams fiber per cup serving.Strategies:

1) Add beans & legumes to salads and wraps.2) Snack on hummus and black bean dip with whole-wheat pita wedges.3) Snack on baby sugar snap beans or other fresh legumes.4) Substitute kidney beans for ground beef in casserole recipes.5) Add soybeans and soybean products such as tofu to your diet.6) Use a vegetarian cookbook to find recipes with beans and legumes as the main protein source.

4) Include Nuts & Seeds as additions to meal or as snacks. In addition to ~2-4 grams fiber per serving, nuts and seedsprovide healthy fats and protein. Their monounsaturated fats help improve cholesterol levels and inflammatoryprocesses.Strategies:1) Increase your intake of nuts and seeds by eating them as snacks or adding them to salads, cereals, granola,

desserts, and entrees.2) Add ground flaxseeds to all sorts of foods such as oatmeal, cereal, smoothies, etc. Youll get 2 grams fiber per 1Tbsp flaxseeds. For the fiber, lignans, and healthy fats, strive for 2 Tbsp ground flaxseeds per day. You canusually find them in the baking aisle of your grocery store.

5) If you still cannot get 30+ grams per day or you need a source of purely soluble fiber (instead of one with soluble andinsoluble fibers), try Benefiber or Fibersure pure soluble fiber that mixes in easily to anything (hot or cold) that youcan stir. Non-thickening, and no taste. 3-5 grams fiber/2 tspthey are undetectable and work great!

Now that high fiber is the trend, there are many products on the shelves that contain added fiber (some bottled waters,

yogurt, ice-cream, etc). Although these isolated added fibers will likely not hurt you, there is really no evidence that they

act the same way as natural fibers within natural foods. It is actually not clear if the health benefits of fiber and high fiber

foods are from the fiber itself or the fiber in conjunction with other components in the natural food. Therefore, Irecommend trying to meet your fiber goals through whole natural foods (any other fiber that helps is an added bonus!).

It is best to add fiber slowly (to reduce gas and bloating) if you are not used to eating very much. Add only about 5

grams of fiber per day for an entire week. Then, if comfortable, add another 5 grams the following week until you have

reached 30+ grams of fiber per day (for example: Baseline diet = 10 grams fiber/day, Week 1: 15 grams fiber/day, Week 2: 20

grams fiber/day, Week 3: 25 grams fiber/day, Week 4: 30 grams fiber/day!). And remember, drink at least 64 oz. of ice-

cold water each day!


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Label Lingo

When trying to choose lean protein sources at

the meat counter, look for the amount of calories

per ounce of meat (this does NOT apply to fish as

the fat on fish is good for you!). Meats that are 40

calories per ounce or less are considered lean.

Most, nutrition labels will state the serving size

as 4 oz. of meat, so look for 160 calories or less per

ounce. For moderate fat, look for 40-55 calories

per ounce.

Grams of protein in various high-protein foods:

1 oz. meat = 7 grams 1 oz. cheese = 7 grams 1 egg = 7 grams 8 oz. milk = 8 grams 8 oz. plain yogurt = 10 grams cup cottage cheese = 9 grams cup beans = 7 grams cup nuts = 8 grams

Eat Protein at all Meals and Most Snacks

Protein is essential to a healthy body. Proteins provide vitamins, minerals, and calories. They are used for growth, repair,

and rebuilding of tissues. They support the immune function and production of hormones. Furthermore, protein can

increase insulin sensitivity which enhances the storage and use of carbohydrates without extra insulin production (extra

insulin = extra fat storage) while providing satiety. Healthy sources of lean protein are poultry, pork, elk or venison, beef,

lean or fatty fish, low-fat cheese, low-fat milk and yogurt, soy, beans and bean products, and nuts and nut products,.

Proteins from animal products (meat & dairy) are considered to be whole or complete proteins because they contain all

the essential amino acids (amino acids are simply the building blocks

of protein). Soy and quinoa are also considered whole. While

incomplete protein (those from plant sources except soy and quinoa)

dont contain all the essential amino acids individually, when a variety

is eaten they are used in the body with other incomplete proteins to

provide the benefits of complete proteins. Aim for 75+ grams of

protein each day!

Strategies:

Eat/drink a lean protein source at every meal (can includemilk/yogurt). Include a source of lean protein at most snacks Eat/drink 24 total ounces of milk and yogurt each day (dairy orsoy).

Eat beans at least 1-2 times per week. Eat small amounts of nuts as snacks If you are a vegetarian or vegan, do not simply avoid animalproducts. Instead, make sure you are including acceptable protein

sources at every meal and most snacks.


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Eat Calcium-Rich Foods

Although everyone needs calcium, the amount needed varies with age and nutrient intake. Most people between the ages

of 18 and 50 years old need 600-1000 mg/day. Teenagers, pregnant or lactating women, women over 50, and men over 65

should strive for 1200-1500 mg. Calcium (especially that found naturally in a whole food) may decrease blood pressure in

some people with hypertension, aide weight loss, and act an anti-cancer agent. L bulgaricus, S thermophilus and L

acidophilus (the probiotic bacteria found in yogurt) have been shown to improve nutrient bioavailability, reduce yeast

infections, possibly improve lactose intolerance, regulate intestinal

function, promote healthy bacteria colony growth which reduces

carcinogen formation, and improves immunity. In recent studies,

adequate calcium intake has also been linked to improved fat breakdown

and fat loss.

Natural calcium food sources include:

milk, yogurt (300 mg calcium/serving) cheese, cottage cheese (150-200 mg calcium/serving) kale, rhubarb (100-200 mg calcium/serving) green cabbage, broccoli, cooked sweet potato, spinach (40-80

mg calcium/serving) figs, oranges (65-95 mg calcium/serving)

Fortified calcium sources include: calcium-fortified orange juice, soy milk,

rice milk (300 mg calcium/serving) tofu processed with calcium sulfate, soy yogurt(150-200 mg

calcium/serving)

When meal planning, aim to get adequate calcium. If you take amultivitamin, you will likely get ~200 mg elemental calcium from it. So,you need to get the remainder from other sources. To get adequate

calcium: Increase the amount of nonfat milk and yogurt you eat as snacks

and with meals (8 oz. milk or fat-free yogurt add 7-8 grams ofprotein)

Try soy and rice milk and yogurt if dairy products are notdesirable

Eat cottage cheese with non-fat yogurt as a snack Eat tofu (make sure it is processed with calcium sulfate) Eat calcium-rich vegetables with meals Eat small servings ( cup) of fat-free frozen yogurt with at least 250 mg of calcium for an occasional treat instead

of conventional ice-cream

Making smoothies with yogurt, milk, ice, and frozen fruit

Monitor your calcium intake and use supplements if neededIf you still find it difficult to get enough calcium from whole foods, you may want to consider supplementing your diet. If

choosing a supplement, first look for USP on the label which means it meets the US Pharmacopeias standards for dose

and dissolution. Secondly, look at the elemental milligrams of calcium, not the total amount. The elemental amount is the

calcium from vegetable sources is not absorbed as well as calcium from dairy sources

Label Lingo

You can find how much calcium is in a

food on the Nutrition Label. The

percentage of calcium is based on 1000

mg. If a food label lists 4%, it has 40 mg

calcium. If 30% it contains 300 mg.


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amount available for absorption by your body. Thirdly, be sure to look at the serving size on the label. One brand may

have 300 mg elemental calcium in 1 pill while another requires 3 pills for the same amount of calcium!

Supplements include: Calcium Citrate. Example Brand Names: Citracal, Solgar. Calcium Citrate is the best absorbed form of

supplemental calcium because it does not require extra stomach acid to be absorbed (it can be taken on anempty stomach). Calcium Citrate sources often have lower elemental amounts of calcium than other forms,though, so it often takes more pills to get enough.

Calcium Carbonate. Example Brand Names: Tums, Caltrate: Calcium Carbonate is the most commonly usedform of calcium in supplements. It does require higher amounts of acid to be absorbed, so it should be takenafter meals. The antacid effect of Tums does not seem to decrease absorption when taken after meals.

Dolomite, Bone Meal or Oyster Shell. These calcium sources are naturally occurring. Be cautioustheymay contain heavy metal or lead. Since calcium supplements are not tested for lead content, its best to avoidit.

Calcium Gluconate and Calcium Lactate: Pills from these sources of calcium contain low amounts ofelemental calcium. If you take them, make sure to look at this amount and take the appropriate amount ofpills.

Coral Calcium. Although there are many, many health claims for coral calcium, it is simply calciumcarbonate. Dont believe the hype!

When supplementing, do not exceed 2,500 mg total calcium/day, and dont supplement more than 500 mg at one time foroptimal absorption. Lastly, take supplements with meals as stomach acid is needed for digestion (calcium antacids do

not counter this effect).


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Eat Healthy Fats and Avoid Unhealthy Ones

Recommendations for fat intake have changed a lot over the years. Historically, Americans had diets high in saturated

fats (think fatty meat at all meals) but balanced the extra calories and cardiovascular risk with a lot of physical labor

throughout the day (working on a farm). In the late 1900s, it was No Fat and Low Fat with no distinction between

healthy and unhealthy fats. Low-fat and No-fat chemically altered products lined the shelves (some of these alterations

actually produced very small quantities of very harmful fats in the foods transfats). Now, I recommend minimizing

harmful fats, especially processed ones, and proactively eating healthy fats.

When you think of fats, categorize them into 2 groups: Healthy & Unhealthy. The Healthy Fats are Omega-3s and

Monounsaturated Fats. The Unhealthy Fats are Saturated Fats and Transfats.

1) Omega-3s (primarily found in fatty fish) have anti-inflammatory properties while saturated fats (fats from animalsother than fish) and trans-fats (processed fats created from a hydrogenation process) promote inflammatory

processes. They have incredible implications for health, including reducing heart disease, promoting insulin

sensitivity, promoting brain development in young children, reducing chronic disease caused by inflammation, and

more! Eat a source of omega-3s daily.

Strategies:

Eat fish 2 times per week. Eat 1-2 Tbsp ground flaxseed daily (you can add it to cereal, oatmeal, yogurt, smoothies, etc.). Flaxseed has the

most nutritional benefits when it is consumed in ground form because it provides omega-3 fats AND fiberwhole

flaxseeds will provide fiber but not omega-3 fats (we cant break them down sufficiently) and flaxseed oil will

provide omega-3 fats but no fiber.

Consider taking omega-3 fish oil supplements aim for 500 mg total DHA+EPA (look on the nutrition label) ifyou have healthy cholesterol levels or 1000 mg total DHA + EPA if your total cholesterol or LDL (bad cholesterol)

is too high, >=200 or >=130 respectively.

Remember, the most health benefits come from omega-3 fats from fish, fish oil, and algae (DHA/EPA).2) Monounsaturated fats can also have a great impact on health. The best sources of monounsaturated fats are: olive

oil & olives, canola oil, nuts and nut butters, and avocados (think Mediterranean diet and foods). Extra Virgin Oliveoil has had especially promising conclusions when studied for anti-inflammatory properties. It may reduce risk

and/or help reduce the conditions of heart disease, high cholesterol, high blood pressure, breast cancer, insulin

resistance, asthma, rheumatoid arthritis, bone loss, cell damage, and gastrointestinal issues. It also improves fat

breakdown and lessens fat storage thereby aiding fat loss. The key with olive oil is that most of the health benefits

are found with unheated olive oil so while cooking with it wont hurt you, you will not get the same benefits as

with olive oil drizzled onto food that are already prepared.

As with any fat (including the healthy ones), extra virgin olive oil does contain a lot of calories for its volume,

so make sure you dont overdo it and use portion control.

Strategies:

Use it in place of margarine/butter on bread and vegetables, not in addition. Add a healthy fat to your dinner instead of eating a grain product this cancels out the calories and

provides great nutrition!


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3) Avoid saturated fats. With high intakes of saturated fat, risk forhigh LDL (bad) cholesterol increases because these fats trigger the liver to

produce LDL cholesterol. In fact, only ~1/3 of the cholesterol in our blood

comes directly from food - our livers make the rest. To reduce LDL

cholesterol, reduce saturated fat intake.

Strategies:

Meat (in general)

Cut off all skin and fat. Use an outdoor grill or George Foreman type indoor

grill instead of frying. Instead of frying, make the meat more tender by slow

cooking, stewing, and marinating.

Try using soy products and beans as a low-fat proteinsource instead of meat. Soy products and beans are fullof vitamins, minerals, and fiber. Also, like fish, soy hasfatty acids that improve cholesterol levels.

Dairy Products

Drink low-fat milk & eat low-fat yogurt, cream cheese,and cottage cheese. Use non-transfat margarine spreads instead of butter. Use canola oil instead of butter or shortening in baked

goods.

4) Avoid trans-fats (like the plague). Transfats are liquid fats (suchas oils) that have been chemically altered to become solid at room

temperature (such as margarine). They do not occur naturally. They are

found in processed foods such as shortening, margarine, baked goods, boxed

foods, candies, snack foods, fried foods, and salad dressings. Transfats have

become more and more common with the increase of processed foods. Theyhave been strongly linked to increased LDL (bad) cholesterol, and therefore,

heart disease.

Strategies:

Choose fresh snack foods like fruits, veggies, nuts, seeds, and yogurtinstead of boxed and processed foods such as crackers, cookies, and chips.

Make baked goods & dinners from scratch using canola oil, nut buttersapplesauce, or pureed fruits instead margarine or butter.

Use spreads that do not contain transfats such as Smart Beat and SmartBalance.

Read labels/ingredients lists and choose foods that do not containtrans-fats. The use of these fats may even vary between food brands. Forinstance, some brands of microwave popcorn have transfats whiles othersdo not.

Label Lingo

Within the Total Carbohydrate section of a

nutrition label, youll find Total Carbohydrates,

Dietary Fiber (sometimes further defined as

soluble & insoluble), and Sugars. Pay attention

to the total fiber per serving (no need to log

soluble vs. insoluble) your goal is 30+ per day.

Of note, when you subtract the total fiber andsugar from the Total Carbohydrates, the

difference is the grams of starch.

You can choose between whole grain products

and ones with refined grains by looking at the

ingredients list. Usually, whole grains will be

list as whole, such as Whole Wheat Flour.

Many times, refined grains will be listed as

Enriched Flour or Unbleached Flour. Dont

get caught up in the Grams of Whole Grains

on some packages, you are counting Fiber

Grams, NOT Whole Grain Grams.


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Minimize Sugar(but allow yourself a small treat each day if youd like)

Although many clients feel like they have sugar cravings, they

usually find that these are only signs of hunger once they are on a

consistent meal plan with healthy foods. Thats rightif you eat the

foods your body needs everyday on a consistent, proactive, healthy

pattern (as explained above), youll likely find that your sugar

cravings will disappear. Youll get the carbohydrates you need from

whole grains, fruits, and dairy products. Youll never feel like youre

starving because youll consistently provide your body with food

every 2-3 hours. You can allow yourself a small treat that you enjoy

each day (keep it to once per day and portions on your Metabolism

Makeover Meal Plan), but only because youd like to, not because

youre craving sweets and cant control yourself. Remember, you are

in control of your mind and your actions.

In all other foods, avoid sugar like the plague. Research shows that

Americans consume an average of 20 teaspoons of added sugareveryday (yikes!). When you choose cereals, condiments, breads, etc.,

watch out for hidden sugars. Heres some rules of thumb:

Kick the soda habit. Each can of soda has ~40 grams sugar,which equals 160 calories ready to kick insulin production

into overdrive and metabolism into reverse!

Watch out for sugar in sweet tea, flavored waters, vitamin-enhanced waters, hot chocolate, lemonade, juice, and other

sweet drinks.

Stick with cereals with 7+ grams fiber and less than 10 gramssugar per serving.

Avoid marinara sauce with more than 5 grams sugar perserving.

Minimize foods with high fructose corn syrup. Not only doessome research show an increase in chronic disease and its

intake, but most products that contain it are processed and

contain other unhealthy chemical ingredients.

Avoid breads with high fructose corn syrup. Avoid yogurt with more than 20 grams sugar per serving (12

grams sugar naturally occur in 8 oz.) and those with high

fructose corn syrup.

Beware of increased sugar in some low-fat foods. Forexample, low-fat peanut butter usually provides only ~10-20 less calories per serving, and contains more sugar per

serving. Whats more, the fats in peanut butter are good for you!

Use artificial sweeteners and products that contain them sparinglythey usually promote a need for sweetfoods/drinks, which usually causes a higher consumption of treats, sugars, and calories. If you do use them,

sucralose packets are your safest choice. Aspartame and Saccharin are out (many studies have shown their

harmful effects on health). Products that contain sucralose are often no better, because they usually also contain

acesulfame potassium, which has been shown to be harmful in studies.

Label Lingo

You can find the grams of sugar in a product

under the Total Carbohydrates Category.

While some foods contain sugar naturally (dairy

products naturally contain 12 gram sugar

lactose per 8 oz.), you should look for hidden

sugar on the label and ingredients list of any

processed food.

When looking for sugar on the ingredients list,

look for sugar, syrup, cane juice, dextrin,

molasses, high fructose cornsyrup, and any

word ending in -ose.


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Keep Sodium Intake at a Healthy Level

Sodium we all know it tastes good and we all know its bad for health. So, why do most of us consume too much each

day? Its all about taste and whatyoure accustomed to. Sodium is a mineral that is added to foods as both a flavor

enhancer and preservative. Almost any processed food has a high level of sodium, and theres many processed, low-

nutrient foods stocking the grocery shelves and ready for pick-up at the drive-through window. The average American

consumes 5000+ mg per day even though current recommendation are as low as 2000 mg per day for healthy adults and

1500 mg for those with high blood pressure.

Heres the issue: Sodium can be a health threat because it can causes

an increase of fluid in our blood vessels, which causes an increase in

blood pressure. This threat is exaggerated in hardened blood vessels,

caused by smoking, high glucose levels in the blood, and aging, since

they do not flex with the increase in fluid. How do we stop this

threat? Some ways to fight back:

1) Engage in cardiovascular exercise each day to keep yourarteries flexible and prevent natural hardening from aging

2) Follow the recommendation in this package for maintainhealthy blood glucose levels (healthy eating pattern, minimalrefined grains & sugars)

3) Consume only a healthy amount of sodium4) If you smoke, quit.

Additionally, most high sodium processed foods are full of other

chemicals and ingredients that harm your body and metabolism. The

main high-sodium offenders are:

Store bought salad dressings, marinades, and/or othercondiments

Canned tomato products, vegetables, soups, etc. Snack foods such as chips, crackers, salted popcorn, etc. Boxed meal products such as Hamburger Helper, Macaroni

and Cheese, Frozen TV Dinners, Flavored Rice/Couscous, etc

Fast Food Table Salt (~2300mg sodium per teaspoon)

Youll also find moderate amounts of sodium in:

Milk, cheese, and yogurt Salted nuts Cereals Breads Candy

Notice that the list above does not contain natural, untreated foods.You dont see meat, eggs, fruits or vegetables. As with Transfats, youshould be suspicious of any food that comes in a box, bag, or througha window when looking for sodium sources!

To get your intake down to the recommended levels, you must relyon natural foods and avoid heavily processed ones. Youll get enough

Label Lingo

The amount of sodium in a given food can be

found on the Nutrition Label. As you begin

looking at foods you commonly eat and their

levels, you may be surprised to find 1 serving of

canned soup (often only half the can) may have

600-800 mg Sodium!

When Labeling a product, food manufacturers

must adhere to the FDA guidelines for Sodium

terms:

Sodium-free less than 5 milligrams ofsodium per serving

Very low-sodium 35 milligrams or less perserving

Low-sodium 140 milligrams or less perserving

Reduced sodium usual sodium level isreduced by 25 percent

Unsalted, no salt added or without addedsalt made without the salt that's normallyused, but still contains the sodium that's anatural part of the food itself


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sodium from healthy foods like dairy, bread, and cereal. Think of your sodium allowance as a bank account. Makewithdrawals throughout the day, but dont overdraw! For 2000 mg per day, limit sodium to 500 mg per meal, and 100-200 mg per snack. For 1500 mg, limit sodium to 400 mg per meal, and 100-200 per snack.

To reduce sodium: use fresh foods and ingredients (instead of buying a rice packet that includes a flavoring pack, cook whole grain

rice and add fresh or dried herbs to it) eat less processed foods and fast-food (try to make meals from scratch add your own seasonings to ground beef

instead of using mixes like Hamburger Helper)

choose low sodium or no added salt foods, especially if you used canned goods use herbs and spices instead of salt to season food substitute Mrs. Dash (or other brands) for salt go through the kitchen and find high sodium foods (READ THE LABELS to see how/if any food can fit into your

sodium goals)

The Pantry:

Instead Of Trycanned veggies & pickled foods fresh or frozen veggies, low sodium canned veggiescanned soup homemade soups, low sodium canned soupscanned vegetable drinks low sodium canned vegetable drinks, freshly juiced vegetablesregular canned beans dry beans, low-sodium canned beans, or well-rinsed beansonion, garlic, and all purpose salt fresh onion, garlic, Mrs. Dash, herbs, recipe belowbouillon cubes liquid low salt chicken broth, low-sodium bouillon cubesstandard condiments low salt ketchup, mustard, soy saucestandard salad dressing low salt dressing, oil & vinegar, oil & lemon juicesalted nuts unsalted or lightly salted nutsstandard canned fish (tuna, clams) fresh fish or low salt canned fishboxed meals home-made meals with fresh ingredientspotato & corn chips salt-free crackers, graham crackers, low salt chips, low-

salt pretzels, air-popped popcorn, fresh fruit & veggies

The Refrigerator:Instead Of Trystandard lunch meat low salt lunch meat, fresh cutsfeta, blue, & American cheese mozzarella, cheddar, & Neufchatel cheesecorned beef ground beef or beef steaksausages & hot dogs fresh meat (not processed)margarine and salted butter unsalted butter and olive oilsalad dressing olive oil & vinegar (or lemon), fresh and pepper & herbs

The Freezer:Instead Of TryTV dinners Meals made w/ fresh ingredients or healthy frozen meals with 500mg

or less sodium

If you do already have high blood pressure, you can also combat it by consuming adequate potassium (5 servingsfruits and vegetables per day) and calcium.


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Stay Hydrated!

When was the last time, late in the day, you realized you hadnt drank anything since your morning coffee? Do you ever

suffer from dry mouth, headaches, light-headedness, or irregularity? You may be dehydrated!

In my experience, MOST adults operate in a chronic state of minor to moderate dehydration. Dehydration is rarely an

event. Rather, it is a cumulative process that continues day after day and gets worse. It can be the cause of fatigue,

headaches, back aches, and constipation. Add to it an intense workout with a lot of sweating, and youve got trouble.

What can a little water do for you?

Boost your Metabolism. It takes about 70 calories to warmyour daily 64 ounces of ice water to body temperature. In one week,thats ~500 calories burned!

Help you lose fat. Fat Breakdown creates byproducts that mustbe flushed from the system. Without adequate fluid, your metabolism offat may come to a halt!

Keep you healthy to avoid seasonal colds, flus, and other bugs,use water in 2 ways: 1) Drink enough to stay hydrated and flush yoursystem and 2) wash your hands!

Help you control intake. Many experts believe that we misreadthirst for hunger and overeat instead of hydrate thats a big mistakewhen trying to lose weight always drink some ice-cold water first!

Keep you looking youthful. Dehydration has a direct affect onyour skin. Water will plump your cells and reduce signs of aging.

Strategies for Success:

1) For every calorie you consume, you need a milliliter of fluid for metabolism. There are approximate 30 mLs offluid in an ounce. So, if you eat 2000 calories per day, you need ~67 oz. of non-alcohol fluid per day (2000 mL/30 =67 oz.). 64 oz. per day is a good place to start for most adults, even if you eat fewer calories!

2) On top of daily fluid needs, you have extra needs when you exercise. For every pound of body weight lost duringexercise (through sweat, respiration, and urination), youve lost 15-16 oz. of fluid. Just a 3% loss of body weight

due to dehydration can significantly impair your performance, muscle contractile strength, and speed. In fact, the

effects of dehydration are:

0-1% body weight loss = thirst

2% = stronger thirst, vague discomfort, loss of appetite

3% = decreased blood volume, impaired physical performance

4% = increased effort for work, nausea5% = difficulty in concentrating

6% = failure to regulate body temperature

3) You can estimate the amount of fluid you lose during exercise by weighing yourself before & after your workout.Remember, every pound of weight lost is ~15-16 ounces of fluid. Stay hydrated before you workout and thenreplenish your losses afterwards.

Label Lingo

When is water more than water in reality, not

very often. Bottled waters are not regulated

and could be filled right out of someone

elses tap. And what about enhanced

water with promises of energy, vitamins,

minerals, and health benefits? There is no

evidence that the amounts and types of

nutrients added to these water products

provide any benefit to our bodies. These tooare a waste of money, and you are much

better off eating real foods with calories,

healthy carbs, protein, healthy fats, vitamins

and mineral, and drinking plain ice-cold

water. If you like them, they probably wont

hurt you, but Id spend my $1.00 elsewhere!


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4) All non-alcoholic fluid counts toward hydration, even caffeinated fluid. However, some fluid choices have otherundesirable ingredients, such as sugar, artificial sweeteners, additives, etc. Your best choice is ice-cold water.

5) It is even more crucial to stay hydrated if you are exercising in hot and/or humid weather. Increasedenvironmental temperatures and humidity cause your body to increase sweat production to regulate your bodytemperature. Be sure to replace these losses and avoid dehydration.


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Key #5

Take Charge of Your Health & Metabolism!

If you are waiting for someone else to improve your health, youll find a long wait. Its up to you. If you find yourself with

health problems and extra weight right now, its not entirely your fault. There are many things to blame: our culture, our

demanding jobs, our genetics, the food industry, etc. However, you do have the power to change. You are in control of

your choices each day. You can choose to exercise, eat right, and boost your metabolism. No one else can do that for you.To be successful with optimal eating, you MUST have A mindset in which you are willing to do whatever it takes. In

other words, being in the right stage of change. If you ever studied psychology (remember Freshman Psych 101?), you may

remember that there are different stages people evolve through when they are trying to make a change. The first 4 stages

of change are Pre-contemplation, Contemplation, Preparation, and Action. If you are in either Pre-contemplation (denial

that there is any real need for change, but someone else has convinced you to read this), or Contemplation

(acknowledgement that that there is a need for change, but the cost still outweighs the benefit), you are simply not ready

People in these stages may begin a program, but often dont stick with it. They usually have excuses for the lack of

effectiveness, blame the program because it does not work, and give up feeling defeated.

If you are in the stage of Preparation, you are likely already making small changes. Unlike those in the first 2 stages, you

are excited about the changes ahead and gathering information in order to plan your attack! And best yet, if you are in

the Action stage, you cannot hardly wait another second to really get started. You are willing to do whatever it takes

for as long as it takes because you are so fed up with your current condition. You have taken responsibility for your

weight, lifestyle, and choices, and are ready to take direct action to improve them.

Where are you within these 4 stages? Be honest. If you are not ready for change, I hope you will start to put the

workouts and meal plan into action anyway. Dont give up hopewhen youre ready, you will stick with these changes

with everything youve got. If you are in the Preparation or Action stages, get ready to change your life!

Each day, youve got a blank slate and an opportunity before you. All you have to do is take it. Instead of dreading

exercise or thinking of all the foods you shouldnt eat, choose to feel great with a good workout and use food as fuel for

your body. This is your chance. Im here with you each step of the way. Believe in yourself YOU CAN DO IT!

Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday.

- Brian Tracy

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