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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”?

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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
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?

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!

the twenty third pound
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.

access your nutrition
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?
how much do i need
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.)

how much do i need12
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.
sweets how much do i need
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.
fruits vegetables how much do i need
Fruits & Vegetables:How much do I need?
  • Vegetable Group: 3-5 servings daily
  • Fruit Group: 2-4 servings daily

(Serving = ½ cup)

bread group how much do i need
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)

meat group how much do i need
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.
milk group how much do i need
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)
stick to three pats of fat
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.
water water water
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!
enjoy complex carbohydrates
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.
eat nonfat low fat foods
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”).
food shopping tips
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.
highly recommended simple diets
Highly Recommended Simple Diets

Ding Dong Diet:

Breakfast: 20 Ding Dongs

Lunch: 15 Ding Dongs

Dinner: 15 Ding Dongs

the ding dong diet
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.

make small changes
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.)