Eat Well.Live Well.

Transcription

Eat well.Live well.A Healthy Way of Life nutrition manual

Congratulations on making the commitmentto learn more about nutrition, supplementation, and theirimpact on your health. We designed this guide to offeryou the latest practical information, and easy-to-usestrategies, to help you in your journey toward a healthierand more satisfying lifestyle. We encourage you to learneven more through the many print and web resourcesavailable to you as a Life Time member, includingthe Eat Well. Live Well. companion journal designedfor this guide.We have an incredible group of fitness and nutritionprofessionals in our clubs who are there to help you– at any point in your health and weight loss journey.If you are reading this as a Life Time member andhaven’t stopped by to talk with one of them yet, don’tmiss the opportunity. Also, I’d like to direct you towww.lifetime-weightloss.com. This site offers anexpansive collection of nutrition, metabolism, exerciseand lifestyle information. You can also sign up forFlourish, our weekly e-newsletter, which can help youstay on top of the latest educational articles and successstories.Finally, know that you’re always welcome to contactme directly with questions. I’m happy to answer themmyself or connect you with the best person to meet yourneeds. The journey toward a healthier way of life is a verypersonal one, but it doesn’t have to be taken alone.Our members and staff are here to share the journeywith you. The first step is yours to take. We can walkthe next ones with you.In health,Anika Christ, RD, LDSr. Program Manager—Life Time Weight Lossachrist@lifetimeftness.com

Written by:Tom Nikkola,Former Sr. Director ofNutrition & Weight ManagementEdited by:Jennifer ZotalisReviewed by:Cindi Lockhart, RD,Sr. Program Manager ofHealth & Nutrition CoachingAnika Christ, RD,Sr. Program Manager ofLife Time Weight LossPaul Kriegler, RD,Corporate Registered DieticianDesigned by:3e, The Life Time AgencyOriginal version written in 2010.Revised in 2013.This manual is for consumer educationaluse only. Nothing contained in thismanual should be considered, or usedas a substitute for, medical advice,diagnosis or treatment. The informationcontained in this manual is here toeducate consumers on nutrition andsupplementation that may affect theirdaily lives. This manual does notconstitute the practice of medicaladvice, diagnosis or treatment. Life TimeFitness advises users of this manual toalways seek the advice of a physician orother qualifed health care provider withany questions regarding personal healthor medical conditions. Life Time Fitnessrecommends you consult a physicianbefore beginning any new exercise,nutritional or supplementation program.1Choosing Health 32A S.A.D. Story 63Moderation: Key to Success or Sabotage? 134Building a Better Nutrition Plan 165Preparing for Success 236Vegetables & Fruits: Good Nutrition from the Ground Up 287Protein: Managing Hunger, Metabolism & Muscle Mass 358Healthy Fats: Optimizing Flavor & Nourishment 409Carbohydrates: Selecting the Best Nutritional Sources 4910Beyond Food & Supplements: Other Health & Lifestyle Factors 5411The 30-Day Healthy Way of Eating Challenge 5912Beyond the Challenge: Making Health a Lifelong Journey 62

By focusing on onechange at a time,you’re more likelyto make each step apermanent and powerfulpart of your lifestyle.4A Healthy Way of Life nutrition manual

Eat well. Live well.1Choosing HealthYou may have struggled with weight managementways. It involves committing ourselves to a health modelfor years — or even decades. Perhaps maintainingthat supports both weight management and well-beinga certain number on the scale only recentlythroughout our lives.became diffcult. Maybe you’ve been able to manageyour weight, but just don’t have the energy or vitality youused to. In each case, you realize your current habitsaren’t serving them. You aren’t living the life you ultimatelywant for yourself. Choosing health means being ready toembrace a greater sense of personal well-being. In makingthis commitment, you can begin to re-envision your lifefrom a healthier vantage point.Cultivating our overall health as we lose weight offersmany benefts that might not seem apparent now.The reward is more than a certain number on the scale,body fat monitor or blood test. What does it feel like, forexample, to live at an ideal weight for your body? What’spossible when you can go through a day with emotionalbalance and consistent energy? When we invest in ourpersonal health, we can bring our best selves to our goals,If this sounds like you, you undoubtedly have questionscommitments and relationships. We get more out of lifeand maybe concerns. What will the process entail? Howand have more to offer others.will it — and should it — differ from other attempts you’vemade in the past? What new choices will you accept intoyour life? What will you need to let go of?Simple, but not easy — you’ve likely heard the phrasebefore. The path to genuine health isn’t complicated,but it isn’t effortless. The journey calls us to a new levelYou may have overextended yourself at work. You’veof challenge and accountability: refecting on our pastgiven too much time to television and other passivedieting experiences, assessing our relationship to food,entertainment. You may have prioritized your family to thelearning about healthy eating, and making better choicesextent that you’ve sacrifced all investment in yourself.for ourselves. We will learn to release old habits andAlternatively, you may have prioritized health, but focusedincorporate new routines into the busy rhythms of our lives.on ineffective strategies or misinformation.We will reevaluate what we understand about the scienceChoosing health involves redirecting our attention to theof nutrition and the principles of weight management.food and lifestyle choices that fulfll us in more genuineA Healthy Way of Life nutrition manual5

Using This GuideBy focusing on one change at a time, you’re more likelyto make each step a permanent and powerful part of yourIn this guide you’ll fnd all the basics for making the bestlifestyle. Above all, embrace the process as a richly personalnutritional choices to optimize your health and well-being.endeavor. Let yourself enjoy the progress you’ll experienceYou’ll also fnd personal refection points that can help youat all stages of the journey. Notice the reduction of cravings.create individual goals, as well as concrete action items youAppreciate the higher, more consistent energy levels. Savorcan use in implementing your plan. We suggest reading andbetter sleep.applying a chapter a week. You may decide to approach eachnew chapter on Saturdays to allow yourself the weekendThe path to a healthy way of life is quite simple. Eat the rightto shop and plan for the coming week with the chapter’sfoods. Use high-quality supplements. Exercise appropriately.suggestions in mind. The companion journal to this guideManage stress. Get enough sleep. Changing your lifestyle maycan offer you further refection ideas and additional strategiesnot be an easy process but, through this manual, we’ll keep itfor each theme.simple and focus on one success at a time. The journey of athousand miles starts with a single step. Let’s get started. It’s important to take the time to absorb this new informationand to experiment with applying it to your life. You may fndyou need more than a week for certain changes. Allowyourself the opportunity to fully integrate these new patterns.a healthy way of lifejournalday to daya healthy way of life journalDate:MONTUEWEDTHUFRISATSUNStrength Training:FOCUS:ARMSCHESTSHOULDERBACKLEGSABSFood e:DINNER:Time:SNACK:Time:Cardiovascular: Treadmill, elliptical, etc.Total Time:Distance:Heart Rate Zones:Calories:Total Time:Distance:Heart Rate Zones:Calories:Water: Aim for half your weight in ounces( 8-ounce glass )Recovery: Stretching, yoga, sauna, etc.Supplements: Choose high-quality, pharmaceutical-gradeMORNINGMultivitaminOmega-3 Fish OilBREAKFASTLUNCHDINNERBEFORE BEDLifestyle:SLEEP:Bedtime :MOVEMENT:# of steps:MORNING ENERGY:/10On a scale of 0 to 10, 10 being very energetic.MIDDAY ENERGY:/10On a scale of 0 to 10, 10 being very energetic.EVENING ENERGY:/10On a scale of 0 to 10, 10 being very energetic.MOOD: Circle one146A Healthy Way of Life nutrition manualWaketime :Total:(Aim for 10,000 daily)Comment:15

Choosing Health 1notessectionsummary–Choosing health is about embracinga model that supports both weight lossand well-being.–The process calls us to a new level ofchallenge and accountability that offerslife-changing rewards.–We will release habits that don’t serveour health and create new routines that do.–Read a chapter a week and commit toenacting its principles before moving on tothe next section.refectionpoint–What brings you to this journey at thispoint in your life? What new motivations,concerns and knowledge urge you tochoose health now?–How would you compare how you feelnow to how you would like to feel?actionitems–Keep a food journal for a week. Writedown everything that you eat and drink aswell as how much. Also, note how you feelthroughout the day. Do you have certain timesof day when you lose your energy and focus?How much do you rely on caffeine and sugarto help you get through a day?–Work with a Life Time Nutrition or Weight LossCoach to assess the nutritional quality of yourcurrent diet.A Healthy Way of Life nutrition manual7

2Eat well. Live well.A S.A.D. StoryThe Standard American Diet is just as its name impliesThe next time you walk through your favorite supermarket,— sad, the way most Americans eat today. It oftenlook at how many foods are available today that wouldn’tincludes heavily processed foods. It’s high in refnedhave been just one hundred years ago. You’ll quickly see thatcarbohydrates and added fats, while low in vegetableswe’ve dramatically changed the sources of nutrients we put inand fruits. It emphasizes meats that are processed in oneour bodies every day. Those changes have led to more thanway or another. With a changing food landscape, hectican excess of calories. We’ve changed the basic nutritionalschedules and little patience for meal preparation, ourcomposition of our diets as a whole, and simultaneouslydiets have become a far cry from what our ancestors orexposed ourselves to a myriad of chemical additives. Theeven great-grandparents ate. The results are as clear as theyfoods we eat — and the ways they are processed — canare discouraging. Go to the mall, airport or another crowdedchange the way our hormones function, which affects ourarea, and you’ll get a good picture of the condition of thecravings, sleep patterns, ability to handle stress and more.average American. Based on recent trends, it’s expectedthat by 2030, half of our population will be obese!1 Clearly,something we’re doing just isn’t working.8Correspondingly, the common approach to weightmanagement seems to be similarly inadequate. Lookthrough most of the popular ftness magazines, websites andAs you step back and consider the foods we perceive asother weight loss programs. What are the most commonhealthy today, you have to wonder how we’ve survived forrecommendations for weight loss? Eat less. Eat less fathundreds of thousands of years on foods deemed unhealthy.especially. Move more. Many supposed “experts” makeHundreds of years ago, did people eat only the white meatthose recommendations on a daily basis. Yet, is it always thatof the chicken? Did they choose the leanest parts of red meatsimple? If so, what about those who say they do, in fact,and discard the rest? If they had milk, did they pasteurize,eat less and exercise more but don’t lose weight? What abouthomogenize and skim it? Did they limit the amount of nutsthose who struggle and make no progress with the low-fat dietand seeds they ate to avoid consuming too much fat? It’sthey were told would be the answer to all their ailments? Whyodd to think that highly processed, low-fat cookies aredo rates of lifestyle diseases like diabetes and heart diseasesomehow considered a healthy choice, but naturally raisedkeep rising despite decades of public service messaging andbeef is suspect.the prevalence of low-fat products and calorie-counting dietA Healthy Way of Life nutrition manual

The types of food we eatcan be as important as,if not more important than,the calories they contain.A Healthy Way of Life nutrition manual9

programs? It should be easier if eating a certain number ofhis way to work. This 274-calorie snack contains 53 grams ofcalories is all that is needed to manage weight. It should becarbohydrates, 39 grams of sugar, 13 grams of protein and 3easier if it’s really just a matter of willpower.grams of fat.Is it possible that the approach to weight managementthat has been so popular for the past half-century iscounterproductive? There’s more to genuine health and weightmanagement than just calories in, calories out or eliminatingfat, an essential macronutrient. The quality of foods we eat canbe as important as, if not more important than, the caloriesthey contain. We need to understand the body’s metabolicsystem and its nutritional needs. Experts emphasize theimportance of eating whole foods and even study traditionalAfternoonFor lunch, John mostly sticks with sandwiches, which seempretty healthy to him. On this particular day, he’s going for a12-inch turkey sandwich and a bag of baked chips. He’sbeen cutting back on soda so he chooses to drink waterinstead. The totals for this meal are 690 calories, 120 gramsof carbohydrate, 14 grams of sugar, 38 grams of protein and8.5 grams of fat.eating patterns across the globe for achieving optimum healthAfter three low-fat, high-carb meals in a row, John’s bloodand successful weight management. Additionally, we need tosugar crashes in the middle of the afternoon. There’s nothingrecognize that other factors in our lifestyles play important rolesaround to eat, so he has a few cups of coffee to get throughin our ability to manage weight.the afternoon. He drinks them black to avoid extra calories.The following story is an example of how our food and lifestyleEveningchoices can impact our well-being in addition to our weightWhen he leaves the offce, John can’t wait to eat. He calls hisloss efforts in a given day. Perhaps you will identify with somewife on the way home and talks her into going out for dinner.of the choices or experiences illustrated or recognize them inThey go to their local neighborhood restaurant where he orderssomeone you know.the Fiesta Lime Chicken, which sounds healthy enough. Ifhe had asked for the nutrition information, he would haveA Typical Day of S.A.D. Eatingseen that it has 1,108 calories, 58 grams of fat, 91 grams ofBreakfastis about the same as the Oriental Chicken Salad his wife ate,John Rush wakes up at 6:30 a.m. and has to leave for workwhich has 1,240 total calories.carbohydrates, 3 grams of sugar and 58 grams of protein. Itby 7:15 to avoid being late. He hits the snooze button fourtimes because he stayed up too late watching TV. After aquick shower, breakfast has to be fast. He’s focused on eatinghealthier, so he reaches for the whole grain instead of thefrosted variety cereal. He pours about half a cup of cereal inhis bowl with half a cup of skim milk. He also pours himselfa 12-ounce glass of orange juice. He fgures it’s a healthybreakfast. It totals about 452 calories — not too bad. Theinteresting part is where those calories come from. That smallbreakfast contains 102 grams of carbohydrates, 47 of whichcome from sugar. It contains only 11 grams of protein and1 gram of fat.A couple hours after breakfast, John is starving. His bloodsugar has likely crashed and he’s desperately looking forsomething to give him an energy boost and satisfy hiscravings. He remembers he has some 100-calorie snackpacks in his desk drawer and decides that will be perfect withthe large nonfat vanilla latte he picked up at the coffee shop on10A Healthy Way of Life nutrition manualIs it possible that theapproach to weightmanagement thathas been so popular forthe past half-century iscounter-productive?

In total, John ate 2,524 calories, 366 grams of carbohydrateshe doesn’t take a high-quality multivitamin. His fuctuating(103 of which came from sugar), 120 grams of protein and 71insulin levels are a big part of his erratic energy levels, andgrams of fat. From a percentage standpoint, approximately 57they also contribute to the fat he can’t seem to lose aroundpercent of calories came from carbohydrates, 18 percent fromhis midsection.protein and 25 percent from fat. Little does he know that thesluggish way he feels, his high levels of triglycerides, marginallyhigh levels of fasting glucose and insulin, and the love handlesthat hang over his pants are in large part from eating just likethis. If you were to look at his vitamin and mineral levels, you’dfnd he’s defcient due to the lack of vegetables and fruits andDoes John’s diet sound familiar? Does it in some waysillustrate your past or perhaps current eating patterns?However you relate to the story, it’s clear John’s exampleisn’t the model for a healthy way of life. Now let’s take a lookat what is.the high carbohydrate levels in his diet, as well as the fact thatJohn’s DayBreakfast:Whole grain cereal with ½ cup skim milk, glass of orange juice452 calories 102 grams carbohydrate 47 grams sugar 11 grams protein 1 gram fatSnack:Nonfat vanilla latte & 100-calorie snack pack274 calories 53 grams carbohydrate 39 grams sugar 13 grams protein 3 grams fatLunch:12-inch turkey sandwich & baked chips690 calories 120 grams carbohydrate 14 grams sugar 38 grams protein 8.5 grams fatDinner:Fiesta Lime Chicken1,108 calories 91 grams carbohydrate 3 grams sugar 58 grams protein 58 grams fatA Healthy Way of Life nutrition manual11

A Typical Day ofHealthy Way of Life EatingEveningMorningyou’re more energized than usual and take some time toLet’s take a walk through a day when you make healthyprepare a good dinner. Tonight, it’s kabobs on the grill.eating a way of life. You wake up 15 minutes before yourDessert is a cup of berries. You’re satisfed for the rest of thealarm, which is fne because you’ve been getting betweennight and make it a point to get to bed in time to enjoy eightseven and eight hours of sleep every night. You make coffee,hours of sleep. You’d be surprised to fnd out you actually atewhich is more convenient and less expensive than stoppingfewer calories than the other example, because you feel moreat the coffee shop — saving you about 3 and avoiding thesafsfed. You also just feel better.You’re feeling good, so instead of rushing home to eat, youstop by Life Time to get in a workout. When you get home,temptation of those high-sugar coffee drinks. You crack a feweggs, pull out your chopped bell peppers and tomatoes, shaveWhen was the last time your day mirrored the secondoff a little goat cheese and scramble it all in a heated pan withexample? When did you last have the energy to make ita teaspoon of coconut oil. A few minutes later, you toss it onthrough the day without the typical sluggishness that cana plate, grab a cup of coffee and sit down to breakfast. Afterovertake you when your food and other lifestyle choicesyou’re done eating, you take your multivitamins, fsh oil andwork against your health — rather than for it? What wouldother supplements with a glass of water and fnish gettingextra energy and focus make possible in your day? Our foodready to leave.choices can make it happen. A healthy way of life prioritizesnourishment, energy, and satiation to achieve not only effectiveThe morning fies by and you fnd yourself getting hungry mid-weight management but real vitality. What would a similarmorning, so you take a handful of walnuts out of your cooler.inventory of your day look like today? What do you wantThat’s plenty to hold you over until lunchtime. You packedtomorrow to be?your lunch the day before: grilled chicken thighs, chopped andthrown over a large salad. All you have to do is pull out yourWith a changing food landscape, hectic schedules and littlevinegar-and-oil dressing, drizzle it over your salad and mix itpatience for meal preparation, our diets have become a far cryup. It’s a pretty flling meal, but you decide to have a smallfrom what our ancestors or even great-grandparents ate.apple, too.AfternoonMid-afternoon, while everyone is getting sleepy and becomingless productive, you’re as focused as ever. You prepare aquick meal replacement shake, grabbing your shaker cupflled with one serving of meal replacement from your cooler,adding water and mixing it up. This provides you with highquality protein to keep your hunger at bay and helps powerthe workout you’re planning to do after work. It also gives youa moderate amount of carbohydrates — not enough to causedrowsiness but enough to help keep your blood sugar levelssteady — as well as some healthy fatsand other nutrients.12A Healthy Way of Life nutrition manualWe were genetically designed to eat nutrient dense, wholefoods like vegetables, fruits, proteins, and nuts — notprocessed carbohydrates.

A S.A.D. Story 2notessectionsummary–The Standard American Diet representsa dramatically unhealthy shift in the basicnutritional composition of our diets.–Common weight management approachesoften fail as long-term solutions because theywork against our metabolism and don’t meetour nutritional needs. Each time you eat, youmake a decision that infuences how you willlook, feel and function.–You have the ability to choose wiselyevery time you eat and, in a short periodof time, change the way you feel.refectionpoint–What assumptions do you bring toweight management? What models orprograms shape your concept of health?How have they worked for you in the past?How have they not worked or not beensustainable long term?actionitems–Keep a food journal for a week. Writedown everything that you eat and drink aswell as how much. Also, note how you feelthroughout the day. Do you have certain timesof day when you lose your energy and focus?How much do you rely on caffeine and sugarto help you get through a day?–Work with a Life Time dietitian to assess thenutritional quality of your current diet.A Healthy Way of Life nutrition manual13

The combination ofsalt, fat and sugarfound in processedfoods triggers ourbrain to crave them,much the sameway one becomesaddicted to drugsor alcohol.14A Healthy Way of Life nutrition manual

Eat well. Live well.3ModerationKey to Success or Sabotage?Today we have more knowledge than ever about theThe combination of salt, fat and sugar found in processedworkings of nutrition and metabolism. Simultaneously,foods triggers our brain to crave them, much the same wayhowever, more consumer food choices undermineone becomes addicted to drugs or alcohol. Processed foodour overall health. Marketing messages make many oftrips the pleasure circuits in our brain, and the associationtoday’s foods seem healthier than they are. We often hearsticks with us. Especially alarming studies demonstrate thatthat any food or drink can be “part of a well-balanced diet.”the more often we eat these foods, the larger amount weIt’s all about moderation, ad campaigns tell us. Although thisneed to eat to be satisfed.2 So, when people say they can’tmessage may relieve our guilt in enjoying a particular product,stop eating something, there’s physiological truth to thethe claim ultimately misleads us.statement. For many people, it can be next to impossible toNo food or beverage that is simply a vehicle for empty calories(as well as sugar and unhealthy fats) will promote a healthyexercise moderation with these foods. These foods are literallydesigned to keep us hooked.diet. We may choose to eat one of these nutritionally emptyDavid Kessler’s fascinating book The End of Overeatingitems, but we need to be honest with ourselves: the choiceprovides an interesting look behind the curtain of food design.doesn’t support our health or weight loss goals. In fact, forWhen you understand the incredible amount of thought andmany people it can sabotage their efforts from the outset.research that goes into creating your favorite favor of potatoSometimes when we eat, say, a piece of pie at our family’schip, cookie, snack food, or meal at your favorite restaurant,holiday dinner, it can be a consciously made exception for theyou begin to see how futile the idea of eating these foods inspecial occasion. Other times, however, that choice can leadmoderation may be.us down a slippery slope. We may, for example, be temptedto justify other indulgences throughout the entire holidayseason and gradually erode any progress we’ve made.More signifcantly, however, we perpetuate the physicallyaddictive hold these foods can have on our bodies.It’s rare, as Kessler explains, to have strong cravings forwhole foods such as plain vegetables, fruits, meats or dairyproducts.3 To make you crave foods, it takes the right formulaof added salt, fat and sugar. These “hyperpalatable” foodsare designed to go down easily, with just a few chews, soA Healthy Way of Life nutrition manual15

it feels like you haven’t eaten as much. John Haywood, aemotional associations dissipate. Sometimes, we simply needrestaurant consultant, explains that “processing creates a sortto give ourselves the chance to relearn that we can be fullyof ‘adult baby food.’” The ingredients are designed to providesatisfed with real food.pleasure and make you want to come back for more. It wouldbe very diffcult to eat 4,000 calories of lean meat, vegetablesand fruits. However, it’s easy to consume that many calorieswithout realizing it when the food is processed for you.vulnerable times (e.g., holiday season). Acknowledging thatyou’re prone to a cascade of emotional and physical cravingsafter eating certain foods shouldn’t be seen as a sign ofWhat’s more, telling yourself you’ll just have a few chips or aweakness. On the contrary, it reveals powerful self-knowledgespoonful of ice cream can backfre. Having a small amountand commitment.of an addictive food causes something called priming, muchlike the response when an alcoholic has just one taste ofalcohol. As Kessler explains: “When we’re hungry, almostany food can have a priming effect. But in the absence ofhunger, only highly palatable foods are likely to spark furthereating.” Scientists are still pinpointing the specifc mechanismsat work, but some people appear to be more vulnerable tofood addiction. It’s likely a matter of our brain’s biochemistry.Addiction to foods such as chips, crackers, sweets and coffeedrinks has a lot to do with how they make us feel. Some ofus experience a bigger reward, and the more we learn to relyon certain foods to create those feelings, the stronger theaddiction becomes. The promise of moderation can be a trapfor perpetuating addiction — and our ongoing struggle withhealthy eating.Know yourself & own your choicesAt this point you’re probably wondering, “Is this the end ofpizza, cake, cookies and other indulgence foods?” Whilenavigating moderation can always be risky, each of us mustcome up with our own personal approach to this question.Knowing what foods tend to trip us up is key. Likewise,understanding the circumstances (e.g., emotional stress,social eating) that are likely to push us past moderation intooverindulgence is critical. When you do an honest assessmentof your eating patterns, you will likely see where moderationcan work for you and where it can’t. Maybe you’re able tohave a piece of cake at your cousin’s wedding and end thenight no worse for the wear. However, hitting the vendingmachine after a contentious meeting at work can send you ona weeklong downward spiral.Some of us, in fact, beneft when we choose to take along-term break from all or nearly all indulgence food.It gives our bodies time to reset and our sense of taste thechance to resensitize itself to the pleasures of whole foods.With this extended break, physical cravings wane and16It’s also key to seek out support during stressful or otherwiseA Healthy Way of Life nutrition manualThat said, there are the holidays, get-togethers, date nightsand other special occasions when we may choose to eatsomething we normally wouldn’t in the interest of our healthyeating plan. The key is to fully own each and every foodchoice. There’s no such thing as “cheating” when it comes toa way of life. Each decision directs our journey. When we makea conscious choice, we can put it in a big-picture perspectivethat encourages us to see and own all of our decisions. Thinkof it this way: You may eat about four meals a day. That’s 28meals per week. If a couple of those meals fall outside yourideal list of choices each week, it’s not a huge deal in thegreater scheme of things. A healthy diet is much like investing.The more often you can deposit money and avoid withdrawals,the faster you’ll build a healthy savings. The more often youeat what you should and avoid what you shouldn’t, the fasteryou’ll attain optimal health.

Moderation: Key to Success or Sabotage? 3notessectionsummary–Moderation when it comes to processed foodsis more complicated than it sounds.–The message that any food or beveragecan be “part of a balanced diet” can misleadus and sabotage our weight loss efforts.–Food addictions have physiological as well asemotional roots.–It’s important to recognize that there may befoods we should simply avoid.refectionpoint–What indulgence foods are the hardest for youto eat in moderation? What typically happenswhen you eat these foods? How much do youeat? How do you feel? Where and when dothese foods tempt you the most?actionitems–Defne your own sense of moderation.Put that in the perspective of a 28-weekmeal plan and a daily calorie goal.–Create your own “smart packs” for middaysnacks with healthier, whole foods l

Eat well. Live well. A S.A.D. Story T. he Standard American Diet is just as its name implies — sad, the way most Americans eat today. It often includes heavily processed foods. It's high in refned carbohydrates and added fats, while low in vegetables and fruits. It emphasizes meats that are processed in one way or another.