Nutrition Tips #2:

Hey guysI have been getting many messages lately about what kinds of foods you/your family needs to eat in order to lose weight or just be healthy. Here is a list of foods that will help fuel your body. Keep in mind this is NOT a diet, but a lifestyle change. Dont go on diets because generally you will not stick with it. Change your way of thinking of how you eat and you will see amazing results in how you look and feel. Trade the following foods below with the unhealthier foods you eat. Food List: - Apples (with skin)great with peanut butter or honey - Applesauce - Artichokes (without sauce) - Arugula - Asparagusbake with grated parmesan cheese - Avocadoshigh in calories but its a good fat, use as a substitute for mayo on sandwiches and burgers - Whole-grain Bagels - Bananasone of my favorite fruitsI use it in my shakeology shakes, my cereal, and in my dessert - Beansgreat source of fiber - Beets - Blueberries I eat this a lot with oatmeal & add walnuts for a crunch - Bok Choy - Whole-grain Bread - Broccolione of my favorite veggies, easy to steam, add a dash of low-fat cheese for flavor, order unseasoned at restaurants.. limit your intake of salt \ - Brussel sprouts - Cabbage - Carrotsgreat snack with fat-free ranch & great veggie in slow cooker - Cauliflowergreat substitute for mashed potatoes - Celeryawesome snack with peanut butter and raisins - Whole-grain Cereal - Nonfat Cheese - Chickpeasused to make hummus (great dip for veggies instead of high calorie ranch dressing) - Cherries - Citrus Fruits - Coffee (black or capp. w/nonfat milk) - Coconut - Collard Greens - Corn

- Couscous great fiber source - Low-Fat Cottage Cheese - Nonfat Cream Cheese great with fruit - Cucumbersgreat in salads and with low fat ranch as a snack - Whole Eggsgood protein - Egg Whites - Eggplant - Feta Cheese - Fishgreat source of omega-3I eat salmon and tilapia a lot...add brown rice and two types of veggies and you will have yourself a great meal\\ - FlaxseedI add this to my shakeology - Fresh Garlic - Grapefruit - Grapes great snack - Hummus - Herbs - Fresh squeezed juice - Kale - Kiwifruitawesome snack with nonfat yogurt - Lentils - Lettuce - Mangoes - Nonfat of 1% MilkI use skim milk - Mushrooms - Mustard0 calories - Raw nutsgreat snackbelly trimmer - Oatmeal - Onions - Olive oilbest to cook with - Olivesbelly trimmer - Peaches - Pears (with skin)\ - Peas - Peppers...great in stir fries - Pineapple - Plums - Quinoagreat fiber source - Radishes - Raisinsgreat snack - Raspberries - Nonfat refried beans - Whole-grain rice - Nonfat Ricotta Cheese - Salsa put on baked potatoes as a great substitute for the high calorie butter and sour cream

Spinach Squash Steviagreat alternative for sugar substitute0 calories Strawberriesanother favorite fruit Sweet Potatoesadd nutmeg & cinnamon to give it flavor Green/Black Tea Tomatoes Veggie Burger Vinegar Water Yams Nonfat Yogurt Zucchini

Other Tips: Managing Hunger: - Dont skip meals it will slow down your metabolism - Water burnswithout enough water in your system, your metabolism slows down and you end up burning fewer calories drink at least 64 oz of water per day - Catch more zzzzzzswhen you dont get enough sleep it triggers hormonal changes that will lead to increased appetite - Drink water 30 minutes before every meal - You dont need to eat everything on your platetake half of it home or share it with your significant other/friend/kid - Hold the dessertwait 20 minutes for your brain to let your stomach know if you are fulldont eat too fast chew slowly - Veggies on the sideif your main dish doesnt come with veggies order a side of veggies or get a fresh garden salad Good Beverages: - Water - Protein Drinks - Shakeology - Sports drinks (only when working out) - Tea and Coffee - Herbal Teas - Juiced Vegetables Bad Beverages: - Flavored Water - Wine - Beer - Pure Juice - Milk - Sweetened Teas and Coffee with Creamer

Energy Drinks Smoothies Soda Died Soda Coffeehouse Drinks Cocktails Sports Drinks while not working out Milkshakes

Add good carbs to the foods you eat: - cup cooked brown rice, whole wheat pasta, or barley - 1 small baked sweet potato - cup cooked corn - cup canned beans, rinse of brine - 1 small baked potato with skin - 1 slice of whole-grain bread - 1 whole wheat English muffin - 2/3 cup of whole-grain, high-fiber breakfast cereal - cup of cooked whole wheat couscous - 1 small banana, large orange, or apple Snack Ideas: Pick a Base: Apple Cantaloupe Carrot Celery Corn Chips Crackers Honeydew Pita Rice Cake Toast Choose a Dip: Avocado Cottage Cheese Cream Cheese Honey Hummus Nut Butter Salsa Whole Fruit Spread Add a Topping: Banana

Bell Pepper Blueberries Cheese Cucumber Egg Whites Pear Raisins Raspberries Strawberries Tomato Tuna Turkey Have a Freebie: Allspice Basil Cilantro Cinnamon Coriander Cumin Dill Garlic Horseradish Lemon Juice Mint Mustard Nutmeg Paprika Parsley Pepper Rosemary Sage Thyme 10 Foods You Should Eat Every Day: 1) Eggs 2) Green Tea 3) Garlic 4) Grapefruit 5) Greek Yogurt 6) Avocado 7) Quinoa 8) Bell Peppers 9) Almonds 10) Swiss Chard

Foods that Cure: When you are stressed: (coffee will increase your stress levels) - Fried Eggs: it reduces high blood pressure - Wine: just one drink can help you relax - Gum: it can tame your tension When you are feeling down: (stay away from white chocolate its all fat and sugar) - Salmon: omega-3s calm your neurotic side - Garlic: it increase the release of serotonin, which helps you feel relaxed Dark Chocolate: it improves your heart health, lower blood pressure, reduces your LDL (bad) cholesterol, and increases the flow of blood to the brain - Chile peppers: it can help fire up your metabolism - Caffeinated Coffee: it increases your heart rate and breathing - Yogurt: the probiotics help speed weight loss When you need more energy: - Clams: they provide your body with magnesium - Grilled Chicken Breast: top source of energy that squashes hunger and boosts your metabolism - Kidney Beans: excellent source of thiamin and riboflavin providing your body with energy - Barley: if you eat this for breakfast you will cut your blood sugar response by 44 percent at lunch and 14 percent at dinner When you are sick: (stay away from caffeinated/energy drinks because it will mess with your sleeping schedule and it will suppress functions of your immunity agents) - Kiwi: the vitamin c in kiwi decreases the duration of your cold symptoms - Honey: it is a powerful cough suppressant - Olives: this food is rich in healthy fats that helps reduce inflammation When you work out: (stay away from red bull it does nothing for your workout) - Spinach: It allows muscle tissue to repair itself faster - Green Tea: It can help you recover faster after an intense workout - Fish Oil: Increases your ability to concentrate When you need a brain boost: - Focus: Sardines: helps you focus - Memory: Garlic: enhances memory functions, Bananas: chemicals in it shields your brain cells from stress - Long-Lasting Brain Power: Steak: helps protect against brain loss, Carrots: delays cognitive aging

Sharper Senses: Ground Flaxseed: it improves the workings of the cerebral cortex, the area of the brain that processes sensory information

Foods that Help Fight Fat: - Chopped Walnuts, Pecans, Almonds, etc. - Whole Flax Seeds - Avacados - Frozen Fish - Cans of Black & Kidney Beans - Tomato Sauces - Dark Chocolate (70% or higher) - Organic Unsweetened Cocoa Powder - Fresh Fruits (Kiwi, Grapes, Oranges, Pineapple, Bananas, Apples, Pears, Peaches, and Berries) Food Swaps: You can eat some of the same foods just choose a healthier versiontake a look at the comparison of the following food items to see how you could be saving 10-30 lbs. a year! These are just a few examples from several of the Eat This, Not That books that I personally own. If you are serious about changing your lifestyle I would suggest/recommend you purchase these books for yourself and/or your kids as well. Eat: McDonalds Big Mac (540 calories), Dont Eat: Burger King Whopper with cheese (770 calories) Eat: Subway 6 Double Roast Beef with Provolone Cheese (450 cal.), Dont Eat: Quiznos Prime Rib Cheesesteak Sub (reg.) (1,070 calories) Eat: McDonalds Egg McMuffin (300 calories), Dont Eat: Panera Bacon, Egg & Cheese Grilled Breakfast Sandwich (510 calories) Eat: Burger King Ham Omelet Sandwich (290 calories), Dont Eat: Sonic Sausage, Egg, and Cheese Breakfast Toaster (620 calories) Eat: Chick-Fil-A Chargrilled Chicken Sandwich (380 calories), Dont Eat: Panera Chipotle Chicken (980 calories) Eat: McDonalds Filet-O-Fish (380 calories), Dont Eat: Burger King BK Big Fish Sandwich (640 calories) Eat: Applebees Shrimp N Parmesan Sirloin (530 calories), Dont Eat: T.G.I.Fridays Jack Daniels New York Strip & Shrimp (1,660 calories) Eat: Wendys lb. Single (470 calories), Dont Eat: Burger King Whopper (670 calories) Eat: KFC Potato Wedges (260 calories), Dont Eat: Wendys Medium Fries (410 calories)

Eat: Dominos Ham, Mushroom, Green Pepper, and Onion (2 slices, lg, thin crust: 420 calories), Dont Eat: Pizza Hut Supreme (2 slices, lg., thin and crispy: 660 calories) Eat: Breyers All Natural Vanilla Fudge Brownie (1 cup: 300 calories), Dont Eat: Ben and Jerrys Brownie Batter (1 cup: 600 calories)

The Best of: Best Blended Coffee Drink: Smoothie King Skinny Coffee Smoothie Mocha (20 oz.)- 160 calories Best Side: Wendys (small) Chili- 190 calories Best Sandwich: Quiznos Roadhouse Steak Sammie- 195 calories Best Coffee-Shop Breakfast: Starbucks Perfect Oatmeal with Nut Medley and Grande Americano- 255 calories Best Kids Meal: Applebees Corn Dog with Applesauce- 300 calories Best Pizza: Dominos Thin Crust Ham and Pineapple Pizza (2 slices)310 calories Best Drive-Thru Mexican: Taco Bell Grilled Steak Soft Tacos, Fresco Style (2 tacos)- 320 calories Best Drive-Thru Meal: Chick-Fil-A Chargrilled Chicken Sandwich with medium Fruit Cup and Unsweetened Iced Tea- 380 calories Best Pasta: Olive Garden Linguine alla Marinara- 430 calories Best Kids Fast Food: McDonalds 4-piece McNuggets with Apple Dippers, Caramel Dip,and 1 % milk- 390 calories Best Fast-Food Burger: McDonalds Quarter-Pounder 410 calories Best Breakfast Sandwich: Subway Black Forest Ham, Egg, and Cheese Muffin Melt- 160 calories (all of their breakfast muffin melts are good for you as long as you order it with the egg white and not the regular egg) Best Restaurant Burger: Red Robin Natural Burger- 569 calories Fish: Applebees Cajun Lime Tilapia- 310 calories Kids Entrees: Red Lobster Popcorn Shrimp- 140 calories These are some tips that I use to help me choose healthier food options. If you have any questions about any of this information please let me know and I will help you in any way. Again I would highly suggest buying the Eat This, Not That books to help you on your journey. If you cant afford them then let me know which restaurants, fast food places, etc. that you and/or your family eats a lot and I can give you healthier alternatives to eat at these places that will save you from gaining tons of weight. I hope that these notes help you! -Melody-