 Water – is a must. It keeps the body hydrated and helps in the removal of toxins. Aim for 6-8 oz. of water each day. Increase that amount with exercise. Dehydration can cause a feeling of decreased energy and a desire to eat more as the body tries to rehydrate.
 Fruit – 1 exchange = 15grams carbs 60 cals. 2-3 servings per day. Try to stick with dark skinned fruit as it has the highest levels of anti- oxidants. Choosing fresh or frozen over dried gives more food for the same caloric count. Variety will also help give the body a wide range of nutrients.
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Apple |
1 small or 4oz |
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Apple juice & most juices |
½ cup |
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Apple sauce |
½ cup |
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Apricot |
4 med. Or 4.4oz |
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Banana |
1 sm. or 4oz. |
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Blueberries |
¾ cup |
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Cantaloupe |
1/3 sm . or 11oz |
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Cherries |
12 or 3oz. |
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Cranberry juice |
1/3 cup |
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Dates |
3 med. |
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Figs |
2 med |
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Grapefruit |
½ lg. or 11oz. |
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Grapes |
17 small or 3oz. |
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Honeydew melon |
1 cup cubes or 10oz. |
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Nectarine |
1 sm. |
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Orange |
1sm. |
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Peach |
1med. |
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Pear |
½ lg. |
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Pineapple |
¾ cup |
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Plums |
2 sm. |
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Raisins |
2 tbs. |
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Raspberries |
1 cup |
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Strawberries |
1.25 cup |
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Tangerines |
2 sm. |
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Watermelon |
1.25 cup cubed |
“Lose 30 pounds in 30 days.” Or any other gimmick that pledges massive weight loss at breakneck speed. “It’s not healthy, and it’s not true,” Wilbert says. Permanent weight loss requires lifestyle change, not a quick fix, he adds. Taken from MSN Heath and Fitness
Healthy Breakfast – Why bother?
o Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel very hungry later and be likely to reach for a quick fix, such as candy or chips. In addition, extended fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
o Eating breakfast starts you on the track to making healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.
Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is linked with decreased physical activity. Sadly, more Americans are skipping breakfast. If you're one of them — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.
o To sum it up breakfast is the most important meal of the day. Try to balance breakfast with protein, carbs, and a small amount of fat. That will help increase satiety. Here are some healthy breakfast choices to choose from:
- Whole Wheat Toast with 1tbl. Peanut butter and banana
- High Fiber Cereals with Fruit
- Oatmeal with protein
- Eggs and Toast
- Egg omelet in a w.w. wrap
- Protein shake with fruit (frozen fruit works great)
Protein Bars (keep for when you are rushed & be picky, they are not all created equal)Not a good choice for breakfast or weight loss!
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