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If I am what I eat, just call me “Chocolate”…

If I am what I eat, just call me “Chocolate”…. Dark chocolate would be better…with almonds to add fiber…even better!. Sofa-Spud Syndrome. Do you have trouble getting up and leaving a comfortable place? Do you sit for endless hours in one place with no “get up and go”?

EllenMixel
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If I am what I eat, just call me “Chocolate”…

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  1. If I am what I eat, just call me “Chocolate”… Dark chocolate would be better…with almonds to add fiber…even better!

  2. Sofa-Spud Syndrome • Do you have trouble getting up and leaving a comfortable place? • Do you sit for endless hours in one place with no “get up and go”? • Do you have more junk foods or drinks than nutritious foods? • Are the bills, laundry and dishes piling up? • Are the television guide and remote control your best friends? • Is the bathroom becoming a foreign place?

  3. If you answered “yes” to two or more of the “Sofa Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!Set a goal today—Mash-Sofa Spud Syndrome!

  4. The Twenty-Third Pound My appetite is my shepherd; I shall always want. It maketh me to sit down and stuff myself. It leadeth me to my refrigerator repeatedly. It leadeth me in the path of Burger King for a whopper. It destroyeth my shape. Yes, though I knoweth I gaineth, I will not stop eating for the food tasteth so good. The ice cream and cookies, they comfort me. When the table is spread before me it exciteth me, for I knoweth that soon I shall dig in. As I fillith my plate continuously, my clothes runneth smaller. Surely bulges and excess weight shall follow me all the days of my life and I will be fat forever.

  5. Access Your Nutrition… • Be honest with yourself. What are your current eating choices? Are you eating a variety of foods every day? Do you eat at least 5 servings of fruits and vegetables daily? Do you eat a lot of high-fat foods? Enough fiber? Too much sugar or salt? When choosing what to eat, do you consider the nutritional demands of your particular lifestyle?

  6. How much do I need? • Sodium: ideally, adults should limit sodium to 1,100 to 3,300mg per day. (The amount of sodium in a hand-tossed pizza is 2,200mg.) One teaspoon of salt equals 2,000mg of sodium. (It actually takes about 60 shakes of a five-hole salt shaker to get a teaspoon of salt. Most of our daily intake of sodium comes from processed foods.)

  7. How much do I need? • Fat: Limit fat to 1/3 or less of your daily calorie intake. If you want to lose weight, limit fat to 25 grams per day. Fat provides energy and aids in the absorption of certain vitamins. • 1 gram of fat = 9 calories • 1 gram of protein = 4 calories • 1 gram of carbohydrate = 4 calories • Only animal products contain cholesterol. There are 2 types of fat: saturated which comes primarily from animal fat, and unsaturated which comes primarily from plant products.

  8. Sweets: How much do I need? • You’ve got to be kidding! • No food is “bad”, but you should limit your intake of fats, oils and sweets.

  9. Fruits & Vegetables:How much do I need? • Vegetable Group: 3-5 servings daily • Fruit Group: 2-4 servings daily (Serving = ½ cup)

  10. Bread Group: How much do I need? • Bread group includes: bread, cereal, rice & pasta • The R.D.A. for this group is 6-11 servings A serving is 1 ounce & equals: one slice of bread (hotdog & hamburger buns & “Texas toast” count as two servings each), 1 tortilla, ½ cup of cooked pasta, ½ cup dry or cooked cereal, ½ bagel, 1 small plain roll, 4-6 crackers, ¾ oz. pretzels, 3 cups popcorn) (Starchy vegetables: ½ cup or 1 ear corn, 1small 3oz. potato)

  11. Meat Group: How much do I need? • Meat, poultry, fish, dry beans, eggs, & nuts make up the meat group. USDA recommends limiting daily consumption to 2-3 servings. One serving = 3 ounces • How big is a serving? About the size of a deck of playing cards or a bar of soap.

  12. Milk Group: How much do I need? • Milk group includes: milk, yogurt & cheese • You should limit servings to 2-3 per day • How much is a serving? 8 ounces or 1 cup of milk or yogurt,1 ½ oz. cheese (that is about the size of 3 dominoes and contains 150 calories & 12 grams of fat or about 1/3 of the daily fat allowance for a person eating an 1800 calorie daily diet)

  13. Stick to Three Pats of Fat • Fat has more than twice the calories of carbohydrates or protein; • One cup of whole milk has as much fat as two pats of butter; • Two percent fat milk has as much fat as one pat of butter & 1% milk has as much fat as half a pat of butter.

  14. Water! Water! Water! • Drink at least 6-8 glasses of water a day. • When you exercise, drink a glass of water an hour before you begin. • There isn’t a calorie in an entire reservoir! • Water is brain food—don’t starve your brain!

  15. Enjoy Complex Carbohydrates • Potatoes are not fattening. It’s too much sour cream or butter that adds calories. • A baked potato, slice of whole grain bread, or brown rice are all low in calories and high in fiber and nutrients.

  16. Eat Nonfat & Low-Fat Foods • Switch to nonfat or low-fat milk, cheese, and other dairy products; • Trim the skin from chicken (the skin doubles the calories in just one piece); • Buy lean meats and trim any excess fat and marbling before cooking; • Snack on free foods (carrots, celery, tomatoes, mushrooms, and green beans are so high in nutrients and low in calories that they’re called “free foods”).

  17. Food Shopping Tips: • Shop the perimeter of the supermarket first, where fresh foods are on display. Avoid the center isles, where canned, frozen, and processed foods are shelved. • If you eat out often, choose your restaurants wisely. Most French and Mexican food is high-fat; Chinese is high-salt. Look for fresh ingredients, cooked lightly, with little sauce.

  18. Highly Recommended Simple Diets Ding Dong Diet: Breakfast: 20 Ding Dongs Lunch: 15 Ding Dongs Dinner: 15 Ding Dongs

  19. The Ding Dong Diet Though actually exceeding the Recommended Daily Allowances for certain nutrients, this diet is calcium-rich, offering 100% of your R.D.A. of that essential dietary ingredient. The missing vitamin C can be supplied simply by drinking 5 gallons of Kool-Aid with either lunch or dinner (your choice). Unfortunately, this diet still leaves you without your vitamin D or B6, and minus those essential minerals the U.S.D.A. suggests. Total calories per day: 8,500 (more, of course, if you add the Kool-Aid. A guy will gain about 11 pounds a week; a girl: 12-13 pounds.

  20. Make Small Changes… • The smaller the change, the longer it lasts. Don’t vow never to eat fast foods again; just try one small change at a time. Once a week, for example, instead of your usual burger and fries, try the salad bar.(Watch out for the dressing. Choose low fat or fat-free dressings when available or be smart and carry a single-serving packet of your own fat-free dressing with you when you eat out.)

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