Metabolism Makeover

5 Nutrition Keys to Optimal Metabolism & Wellness

Table of Contents Daily Nutrition Checklist.page 3 Key #1 Your Gut - The First Key to Wellness & Optimal Metabolism page 4 Key #2 Reasons for your Food Choicespage 6 Key #3 Develop a Healthy Eating Pattern page 8 Key #4 Eat Healthy Foods!.................................................................................................page 10 Whole Grains & Fiber Foods.page 11 Eat Protein at all Meals and Most Snackspage 14 Eat Calcium-Rich Foods..page 15 Eat Healthy Fats and Avoid Unhealthy Ones.. page 17 Minimize Sugarpage 19 Keep Sodium Intake at a Healthy Level.page 20 Stay Hydrated!................................................................................................................................................page 22 Key #5 Take Charge of Your Health & Metabolism!..................................................page 24

Daily Nutrition Checklist

Healthy Pattern of Eating Includes Breakfast, Lunch, & Dinner Portion-controlled Snacks Mid-morning & Mid-Afternoon Dinner kept light with half plate non-starchy Vegetables Overall Appropriate Portion/Calorie level Healthy habits established Fiber (30+ grams/day) White Carbs Avoided like the plague (sugar and refined grains) Fruits & Veggies (5-8 servings/day) Protein included at all meals & most snacks Beneficial Fats Used Monounsaturated, Omega-3s (used in place of Detrimental fats) Detrimental Fats Avoided Saturated & Trans-fats Calcium (2+ servings (men), 3+ servings (women) per day and/or supplements to total 1000 mg per day) Sodium controlled 2000 mg or less total (500 mg at meals, 100-200 mg at snacks) Sugar minimized no more than 1 treat per day Fluids, ice-cold (64 oz. + of non-alcoholic fluid per day) Attitude See today as an opportunity to be healthy Feel in control of food and exercise choices See food as fuel, eat proactively Lifestyle Habits (smoking, adequate sleep, etc.) Exercise (at least 60 minutes cardiovascular exercise 5x/week) Adequate Sleep (8+ hours sound sleep per night) Smoking Cessation, if needed Stress Relief (as needed)

Long-term: Weight Goals Achieved Health Goals Achieved

Key #1 Your Gut - The First Key to Wellness & Optimal Metabolism
You read that right were going to take a few minutes to talk about your gut. Perhaps its not a popular subject, but its one of my favorites because it has everything to do with your health and ability to lose fat. Interested now? When you eat, youre eating some combination of carbs, protein, fat, and fiber (technically, a type of carb that is digested very differently from other carbs). These all go from your mouth, down your esophagus, to your stomach. Of course, its your stomachs job to wrestle with these nutrients, break them down, and send them to your intestines for absorption. But, each one acts differently in the stomach. Refined carbohydrates (grains that are not whole grain AND sugar) are the first ones to be broken down and to exit your stomach. In fact, from this point forward, refined carbs and sugar act essentially the same way in your body you should consider them equals as far as wellness (so, the next time youre looking at a big plate of white spaghetti noodles, think sugar). These carbs exit your stomach, enter your small intestine, are quickly and completely absorbed to your portal blood stream which carries them to your liver, and then out into your blood again as blood glucose (dont worry, Im getting to the point). These carbs can hit your bloodstream in as little as 30 minutes15 minutes if theyre in liquid form (soda, hot chocolate, etc)! At this point, your pancreas sends out insulin which acts like a key and opens your cells so that the glucose will leave the bloodstream (where it does damage) and enter your cells (where its stored as fat). Now, your pancreas constantly sends out steady stream of insulin as its necessary to handle any small increase in blood glucose throughout the day this is called basal insulin. But, when you eat refined carbohydrates and sugar, it must additionally send out a bolus of insulin to take care of the blood glucose. The more insulin sent out, the more fat stored. The more insulin sent out, the less fat metabolized and burned. The more insulin sent out over and over, the less sensitive cells become to insulin, so they begin to require more and more insulin sent out, and youve guessed it, more fat is stored. This is a vicious cycle. Back to the stomach. Protein is the 2nd nutrition to leave, but it is delayed up to an hour or two after refined carbs. It, too, enters the intestines and follows the same path to the bloodstream, but much slower and with significantly less effect on blood glucose and insulin production. Fats are next. These follow the same path to the liver. The liver repackages the fats as good cholesterol or bad cholesterol. Saturated fats and transfats are sent out as bad cholesterol. Fats have little impact on the blood glucose. Omega-3 fats and monounsaturated fats have healthy effects on the body and can delay foods in the stomach and slow down/lessen the impact on blood sugars. Fiber is the last nutrient to leave the body. Our guts dont even have the right enzymes to break it down completely. It very slowly enters the intestines where much of it is actually consumed by the intestinal cells and intestinal healthy bacteria. It helps these cells/bacteria proliferate. Some of it is eliminated and provide our large intestine a good workout. A small portion reaches the blood, but the basal insulin is able to take care of it because it is small in amount and slow no need for extra insulin. Can you see where Im going? There is a huge difference in the amount of fat we store based on refined carbs vs. high fiber carbs they are at the opposite ends of the spectrum as far as health, wellness, and metabolism. Proteins and fats also play a role and as long as they are lean and healthy, improve metabolism and health. There is one more scenario that causes boluses of insulin. Anytime you overeat all at once, your body has no choice but to use extra insulin to help you store the extra sugar in your blood. It is crucial to give your body fuel in a consistent pattern of small meals and snacks rather than no fuel, skipped meal, and then an overload! 4

As you start meal planning using your Metabolism Makeover Personal Meal Plan, take notice of your healthy pattern, high fiber choices, the balance of protein and carbs, and the use of healthy fats. These will be digested at the right time for OPTIMAL WELLNESS & METABOLISM!

Key #2 Reasons for your Food Choices

Keep your mind on the things you want and off the things you don't want. -Hannah Whitall Smith Before we dive into a specific plan for weight loss and health, lets take a step back and figure out what nutrition baggage, if any, you have coming into this. Ill start by saying that most people have some nutrition baggage. They have ideas, habits, traditions, and even emotions about food that have developed over time and have become hard-wired in them. Its very important that we start here, because the best weight loss or metabolism program in the world wont help over the long-term unless we renew our thoughts about food. So, lets start by unpacking your bags! (If you find that you do not need these exercises and have a healthy relationship with food already, you can skip around within them, or move on.) Food Choices: Heres a simple question: In the last month, how many times did you intentionally or accidentally put dirt in your cars gas tank? Once? Twice?... Maybe you were at home and realized that you needed gas, but you didnt have any and didnt want to make another trip out to the station and look, there was a bunch of dirt there in the driveway. Or, maybe, gas has gotten too expensive, so you thought youd just try dirt for awhile to save some money. Maybe, you had a really stressful day, and putting dirt in your car seems to make you feel better. RIDICULOUS, right? Well, although it sounds ridiculous, I often hear the same excuses from clients explaining why theyve put dirt in their bodies instead of healthy foods (fuel). There are many factors that influence your and my food choices; factors such as convenience, cost, availability, and advertising are legitimate influences. But, are they the factors you want influencing your food choices? Influencing your familys food choices? Probably not. So, before you continue with this package, download and print the exercises found in your Metabolism Makeover Nutrition Exercises. Lets take some time to change your outlook on food, if needed, so that youll see it simply as FUEL FOR YOUR BODY. First, follow the instructions to list the foods you ate yesterday. Go through the questions to determine the reasons you chose your specific foods and even the time you ate them. You may find that you choose foods for healthy, positive reasons; or, you are letting unhealthy/unwanted factors influence your food choices. What do you want to be your influential factors? One of my primary goals is to help you view food as fuel. To help you think, There are certain nutrients that fuel my body, that improve my metabolism, that cause it to run well, that prevent diseases and bodily damage, and Im going to make sure I include those nutrients in my meal planning every day. This will help you see food from a positive standpoint instead of a chronic negative, minimizing, and dieting standpoint. And, if youve got children, teaching them this philosophy with food (seeing nutritious food as fuel and something that helps you run your best) can help them avoid teenage dieting and disordered eating, and junk food addictions. Just like you wouldnt accidentally put dirt in your cars gas tank, dont accidentally eat junk! Instead, be mindful of what youre putting in your body. Next, go through the exercises to identify any emotional eating and self-talk. The first step to overcoming emotional eating is to identify it, then deal with it. Along the way, it is crucial that you use positive self-talk in place of negative. You will not likely overcome any battle with food if you allow blame, guilt, discouragement, or negativity to rule your thoughts. You are in control of your mind, you have the power to change it! With a positive outlook and the Food is Fuel philosophy in mind, take a few minutes to think about and write down your short-term and long-term nutrition/health goals on the Fuel Exercise #2. As youll read, your short-term goals should be specific, measurable, and focused on things you can control 6

ex: how many days per week you follow your meal plan, exercise, eat breakfast, eat 5-8 servings fruits and vegetables, take time out for stress relief, etc. Then, write down a couple long-term goals: this is what will drive you to accomplish your short-term goals day after day. These can be your weight goal (weigh 160 lbs by August 30th), your health goal (reduce total cholesterol to <200mg/dL), a fitness goal (run a 5K in July), etc they still need to be specific and measurable, but more focused on the outcome youd like after working each day on your short-term goals. After writing your goals, make a contract with yourself. Take it as seriously as you would a legal contract with any other person or business. Are you ready to do what it takes? Lastly, make sure you have written the date on these Metabolism Makeover Nutrition Exercises. Keep them in a place that you can read them regularly, maybe even daily. Youll be revisiting them and revising them as needed. I recommend completing this entire exercise one time per month. That way, you can see your progress as your food influential factors improve and change, and you can adjust your goals (especially short-term) to reflect the improvements youve made and the next steps you want to take. Believe it or not, youve got the best start to a nutrition program possible and you havent counted a calorie or exercised a minute. This journey must begin in your mind. Once youve accomplished this, the rest is simply fueling your body with healthy foods and exercise! If you believe you can, you probably can. If you believe you won't, you most assuredly won't. Belief is the ignition switch that gets you off the launching pad. -Denis Waitley

Key #3: Develop a Healthy Eating Pattern

One of the most overlooked components of healthy eating and metabolism is the pattern of eating. Its not just what you eat, but when you eat it! If you did not complete this exercise earlier, take a few moments to remember everything you ate yesterday and write it down. Breakfast: Snack(s): Lunch: Snack(s): Dinner: Snack(s): Drinks: Now, do you notice an eating pattern that is consistent day to day? Do you eat at approximately the same times each day? Are there regular intervals between your meals? You body needs consistent fuel. The more Ive worked in this field, the more Ive realized that the pattern of eating is just as important as the food choices one makes. If you do not already have one, develop a healthy food pattern. It should: 1) Begin with breakfast Your cells (especially those in your brain) need fuel to operate optimally after the long fast overnight. When your brain has fuel, you will be able to handle stress and daily challenges better. In fact, studies have actually shown that brain function is sensitive to short-term nutrients, and needs those nutrients early in the day to run its best. Whats more, youll burn more calories during the day by starting with fuel. Eat breakfast, your metabolism and brain depends on it! 2) Have regular meals about 4-6 hours apart (breakfast, lunch, and dinner) Most of your intake should occur during the day, when your body and brain need the most fuel. Many times, I work with clients who eat little during the day and then overeat in the evening. This pattern usually sets them up for poor food choices in the evening because they are starving by when they get home, and inadequate nutrient intake because they fail to give themselves enough opportunities to get in nutrients like fiber, calcium, etc. throughout the day. Fuel your body while youre active, and then lighten up at night! 3) Include intentional, healthy, regular snacks between meals (not grazing & not snack foods) I recommend snacks because: It is difficult to get the nutrients you need (5-8 servings of fruits/vegetables, 3 servings of a calcium source, 30+ grams of fiber) with only 3 meals They help you avoid intense hunger at meals which can lead to overeating or poor choices Regular eating of small quantities may improve your metabolism and bodys efficiency at burning fuel 8

They help one obtain the majority of calories during an active day rather than at night, after most activity is finished They can reduce the size of each meal and reduce your bodys need for extra insulin bursts (insulin is the hormone that allows sugar to leave the blood stream and enter cells, which can cause fat storage when youve eaten more calories than your body is using) A pattern helps you make healthy food choices because you can plan ahead. Most everyone is healthier with a routine than with sporadic living and eating. Therefore, a sample healthy meal pattern is: Breakfast, snack, lunch, snack, dinner, optional snack

4) Be Proactive rather than Reactive Be in control. Although it would be great if we only ate when we were hungry and stopped when we were full, Ive found that most people struggle with daily cravings, emotional eating, and issues that cause us to use food as more than fuel. So, instead of following cravings or emotions, I recommend eating to a plan rather than waiting for sensations of hunger. Furthermore, dont allow hunger to always be a call to action. It is simply a good indication that your body is digesting fuel well and you can satisfy it at your next meal or snack. Eat when its time to eat, and then get on with your life. Dont fixate on food, but simply prepare, eat well, and move on.

Key #4: Eat Healthy Foods!

Eat Healthy Foods. Sounds simple, right? Well, there is no shortage of misinformation out there about what is healthy and what is not. I believe most people already know much of what they need to know about healthy eating (at least the basics). Trust yourself! Stop looking for some new scientific finding that will make it easy. Our media is constantly sensationalizing healthy eating and giving us new, ground-breaking reports.but, with nutrition, theres seldom anything new under the sun. First things first: Eat natural foods. This will automatically decrease your saturated fat, sugar, refined starch, and trans-fat intake. Shop the exterior of the store where most foods are unprocessed Avoid boxed and bagged (processed) products snack on nuts, fruits, and veggies rather than potato chips. Eat a homemade dinner rather than one out of a box or drive-through window. Minimize fast food cook at home! Remember, the battle for health should be waged against processed and refined foods it is not skim milk vs. 2% milk, the natural sugar found in a serving of fresh fruit, or using slightly too much olive oil when cooking thats causing our weight and health problems. We all know that our great-grandparents drank whole milk and ate skin on chicken (while being plenty active with daily chores) without being obese. In current times, the processed white starches, white sugars, trans-fats, additives, and extra salt in processed/unnatural foods combined with a lack of daily cardiovascular activity is taking its toll.

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Whole Grains & Fiber Foods

In my experience, fiber has been one key to successful weight loss or healthy weight maintenance on any calorie level. I believe it helps for a variety of reasons such as: 1) it makes you feel full so you eat less, 2) it can improve metabolic output, 3) it promotes healthy digestion and elimination of wastes and 4) it reduces the need for extra insulin to control blood sugars when our bodies require more insulin, they store more fat (this is why I recommend usually whole fruit over juice an orange has 7 grams of fiber, OJ has 0). In fact, Fiber does a lot in our bodies. It may: slow rate of glucose absorption bind bile acids and reduce fat and cholesterol absorption lower LDL cholesterol hormonally enhance calcium absorption promote fullness reduces energy consumption prevent constipation, hemorrhoids, intestinal problems by increasing moisture in intestines prevent bacterial infection of appendix reduce the risk of diverticulosis by keeping colon in shape prevent cancer by binding fat-soluble carcinogens enhance Sodium & Water absorption increase healthy intestinal bacterial growth by nourishing it increase colon cell proliferation increase metabolic energy production Fiber is found in whole grains, fruits, vegetables, beans, soy, legumes, and nuts. Your goal should be 30+ grams of total fiber per day. To get enough fiber: 1) Eat whole grains rather than processed grains (avoid white): Think of the bottom portion of the old Food Guide Pyramid. Remember whats down there? Grains and Starchy Vegetables. Grains include wheat, barley, rye, oats, rice, beans (beans can be included as a grain or protein) etc., and all the products made from them. Starchy Vegetables include potatoes, corn, peas, yams, sweet potatoes, butternut squash, acorn squash and pumpkin (when eating dinner, these vegetables should count towards your grains, and you should eat non-starchy vegetables in addition). Make all grains and grain products 100% whole grain and starchy vegetables whole food minimize refined starches. In Western societies, much of our food (including grains) is processed and void of the vitamins, minerals, and fiber naturally found in the food. Therefore, we have to be intentional about choosing foods that are 100% whole grain and whole food. The starch that is found in processed grains (white pasta, white bread, white rice, etc) works in your body much like sugar. Although most people wouldnt feel good about eating any meal high in sugar, many essentially do just that by eating refined grains. Refined products, such as white pasta, and 100% whole wheat pasta are not just slightly different, they are on opposite ends of the nutrition spectrum! It is imperative to replace foods with these processed starches with their food counterparts that are whole grain and whole food. Almost all grain products (cereals, breads, tortillas, crackers, etc) can be found in 100% whole grain form. Other sources of fiber include fruits and vegetables, nuts and seeds, and beans. Try to get 30+ grams of fiber per day!

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Here are some rules of thumb for grain products: 1) Eat 100% whole grain bread with at least 3 grams of fiber per slice. Example Brands: Earth Grains w/ Added Fiber and Calcium, Sara Lee Heart Healthy Plus, Orowheat Light, Rudys Organic 2) Choose bran cereals with at least 7 grams of fiber per serving). Example Brands: All-Bran Original or with Yogurt Clusters, Fiber-One, Uncle Sams Cereal, Kashi, Bran Flakes, Bran Buds, Grape Nuts, Bran Chex, Shredded Wheat 3) Eat old-fashioned oatmeal and stir in 2 Tbsp milled flax seed to increase fiber (ground flaxseed has 2 grams of fiber per Tbsp). 4) Choose whole-wheat pasta, whole-wheat couscous, bulgur, and brown rice. Example Brands: Rice: Organic Brown/Wild Rice (not minute Rice); Substitutes for Rice: Gourmet Grains Cracked Wheat Bulgur, Fantastic Organic 100% Whole Wheat Couscous, bulk barley, bulk rye; Pasta: Barilla Plus Pasta, Hodgson Mills 100% Whole Wheat Pasta, Safeway brand Organic pasta 5) Switch to whole wheat tortillas, crackers, and pitas. 2) Eat Fruits and Vegetables! Aim for 5+ servings per day for an average of ~13 grams fiber! Fruits and vegetables provide vitamins (including antioxidants), phytochemicals (disease fighting/preventing compounds), water, and fiber. Phytochemicals are nonnutritive plant chemicals that contain protective, disease-preventing compounds. More than 900 different phytochemicals have been identified as components of food, and many more phytochemicals continue to be discovered today. It is estimated that there may be more than 100 different phytochemicals in just one serving of vegetables . Strategy: Eat at least 1 serving as a snack Eat a fruit and a vegetable with lunch Eat 2 serving of vegetables at dinner by covering your plate with them (see sample meal plan) Of note, starchy vegetables (potatoes, corn, peas, sweet potatoes, yams, and winter squash), while good for you, should count as your source of carbohydrates for a meal as they have calories and carbohydrates similar to a grain product.

Label Lingo Within the Total Carbohydrate section of a nutrition label, youll find Total Carbohydrates, Dietary Fiber (sometimes further defined as soluble & insoluble), and Sugars. Pay attention to the total fiber per serving (no need to log soluble vs. insoluble) your goal is 30+ per day. Of note, when you subtract the total fiber and sugar from the Total Carbohydrates, the difference is the grams of starch.

You can choose between whole grain products and ones with refined grains by looking at the ingredients list. Usually, whole grains will be list as whole, such as Whole Wheat Flour. Many times, refined grains will be listed as Enriched Flour or Unbleached Flour. Dont get caught up in the Grams of Whole Grains on some packages, you are counting Fiber Grams, NOT Whole Grain Grams.

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Rules of thumb: Dark or bright fruits and vegetables are usually the most nutrient dense. Try to eat all the colors of fruits/veg each day to get different vitamins and minerals: Green, purple, red, white, and orange. 3) Eat Beans & Legumes. They have protein, high-fiber carbohydrates, and healthy fats. Since they have both carbs and protein, they can serve as either within a meal. You can count on ~3-4 grams fiber per cup serving. Strategies: 1) Add beans & legumes to salads and wraps. 2) Snack on hummus and black bean dip with whole-wheat pita wedges. 3) Snack on baby sugar snap beans or other fresh legumes. 4) Substitute kidney beans for ground beef in casserole recipes. 5) Add soybeans and soybean products such as tofu to your diet. 6) Use a vegetarian cookbook to find recipes with beans and legumes as the main protein source. 4) Include Nuts & Seeds as additions to meal or as snacks. In addition to ~2-4 grams fiber per serving, nuts and seeds provide healthy fats and protein. Their monounsaturated fats help improve cholesterol levels and inflammatory processes. Strategies: 1) Increase your intake of nuts and seeds by eating them as snacks or adding them to salads, cereals, granola, desserts, and entrees. 2) Add ground flaxseeds to all sorts of foods such as oatmeal, cereal, smoothies, etc. Youll get 2 grams fiber per 1 Tbsp flaxseeds. For the fiber, lignans, and healthy fats, strive for 2 Tbsp ground flaxseeds per day. You can usually find them in the baking aisle of your grocery store. 5) If you still cannot get 30+ grams per day or you need a source of purely soluble fiber (instead of one with soluble and insoluble fibers), try Benefiber or Fibersure pure soluble fiber that mixes in easily to anything (hot or cold) that you can stir. Non-thickening, and no taste. 3-5 grams fiber/2 tspthey are undetectable and work great! Now that high fiber is the trend, there are many products on the shelves that contain added fiber (some bottled waters, yogurt, ice-cream, etc). Although these isolated added fibers will likely not hurt you, there is really no evidence that they act the same way as natural fibers within natural foods. It is actually not clear if the health benefits of fiber and high fiber foods are from the fiber itself or the fiber in conjunction with other components in the natural food. Therefore, I recommend trying to meet your fiber goals through whole natural foods (any other fiber that helps is an added bonus!). It is best to add fiber slowly (to reduce gas and bloating) if you are not used to eating very much. Add only about 5 grams of fiber per day for an entire week. Then, if comfortable, add another 5 grams the following week until you have reached 30+ grams of fiber per day (for example: Baseline diet = 10 grams fiber/day, Week 1: 15 grams fiber/day, Week 2: 20 grams fiber/day, Week 3: 25 grams fiber/day, Week 4: 30 grams fiber/day!). And remember, drink at least 64 oz. of icecold water each day!

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Eat Protein at all Meals and Most Snacks

Protein is essential to a healthy body. Proteins provide vitamins, minerals, and calories. They are used for growth, repair, and rebuilding of tissues. They support the immune function and production of hormones. Furthermore, protein can increase insulin sensitivity which enhances the storage and use of carbohydrates without extra insulin production (extra insulin = extra fat storage) while providing satiety. Healthy sources of lean protein are poultry, pork, elk or venison, beef, lean or fatty fish, low-fat cheese, low-fat milk and yogurt, soy, beans and bean products, and nuts and nut products,. Proteins from animal products (meat & dairy) are considered to be whole or complete proteins because they contain all the essential amino acids (amino acids are simply the building blocks of protein). Soy and quinoa are also considered whole. While Label Lingo incomplete protein (those from plant sources except soy and quinoa) When trying to choose lean protein sources at dont contain all the essential amino acids individually, when a variety the meat counter, look for the amount of calories is eaten they are used in the body with other incomplete proteins to per ounce of meat (this does NOT apply to fish as provide the benefits of complete proteins. Aim for 75+ grams of the fat on fish is good for you!). Meats that are 40 protein each day! calories per ounce or less are considered lean.
Most, nutrition labels will state the serving size as 4 oz. of meat, so look for 160 calories or less per ounce. For moderate fat, look for 40-55 calories per ounce.

Strategies: Eat/drink a lean protein source at every meal (can include milk/yogurt). Include a source of lean protein at most snacks Eat/drink 24 total ounces of milk and yogurt each day (dairy or soy). Eat beans at least 1-2 times per week. Eat small amounts of nuts as snacks If you are a vegetarian or vegan, do not simply avoid animal products. Instead, make sure you are including acceptable protein sources at every meal and most snacks.

Grams of protein in various high-protein foods: 1 oz. meat = 7 grams 1 oz. cheese = 7 grams 1 egg = 7 grams 8 oz. milk = 8 grams 8 oz. plain yogurt = 10 grams cup cottage cheese = 9 grams cup beans = 7 grams cup nuts = 8 grams

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Eat Calcium-Rich Foods

Although everyone needs calcium, the amount needed varies with age and nutrient intake. Most people between the ages of 18 and 50 years old need 600-1000 mg/day. Teenagers, pregnant or lactating women, women over 50, and men over 65 should strive for 1200-1500 mg. Calcium (especially that found naturally in a whole food) may decrease blood pressure in some people with hypertension, aide weight loss, and act an anti-cancer agent. L bulgaricus, S thermophilus and L acidophilus (the probiotic bacteria found in yogurt) have been shown to improve nutrient bioavailability, reduce yeast infections, possibly improve lactose intolerance, regulate intestinal Label Lingo function, promote healthy bacteria colony growth which reduces carcinogen formation, and improves immunity. In recent studies, adequate calcium intake has also been linked to improved fat breakdown and fat loss. Natural calcium food sources include: milk, yogurt (300 mg calcium/serving) cheese, cottage cheese (150-200 mg calcium/serving) kale, rhubarb (100-200 mg calcium/serving) green cabbage, broccoli, cooked sweet potato, spinach (40-80 mg calcium/serving) figs, oranges (65-95 mg calcium/serving)

Fortified calcium sources include: calcium-fortified orange juice, soy milk, rice milk (300 mg calcium/serving) tofu processed with calcium sulfate, soy yogurt(150-200 mg calcium/serving) When meal planning, aim to get adequate calcium. If you take a multivitamin, you will likely get ~200 mg elemental calcium from it. So, You can find how much calcium is in a you need to get the remainder from other sources. To get adequate food on the Nutrition Label. The calcium: percentage of calcium is based on 1000 Increase the amount of nonfat milk and yogurt you eat as snacks mg. If a food label lists 4%, it has 40 mg and with meals (8 oz. milk or fat-free yogurt add 7-8 grams of calcium. If 30% it contains 300 mg. protein) Try soy and rice milk and yogurt if dairy products are not desirable Eat cottage cheese with non-fat yogurt as a snack Eat tofu (make sure it is processed with calcium sulfate) Eat calcium-rich vegetables with meals Eat small servings ( cup) of fat-free frozen yogurt with at least 250 mg of calcium for an occasional treat instead of conventional ice-cream Making smoothies with yogurt, milk, ice, and frozen fruit Monitor your calcium intake and use supplements if needed If you still find it difficult to get enough calcium from whole foods, you may want to consider supplementing your diet. If choosing a supplement, first look for USP on the label which means it meets the US Pharmacopeias standards for dose and dissolution. Secondly, look at the elemental milligrams of calcium, not the total amount. The elemental amount is the

calcium from vegetable sources is not absorbed as well as calcium from dairy sources

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amount available for absorption by your body. Thirdly, be sure to look at the serving size on the label. One brand may have 300 mg elemental calcium in 1 pill while another requires 3 pills for the same amount of calcium! Supplements include: Calcium Citrate. Example Brand Names: Citracal, Solgar. Calcium Citrate is the best absorbed form of supplemental calcium because it does not require extra stomach acid to be absorbed (it can be taken on an empty stomach). Calcium Citrate sources often have lower elemental amounts of calcium than other forms, though, so it often takes more pills to get enough. Calcium Carbonate. Example Brand Names: Tums, Caltrate: Calcium Carbonate is the most commonly used form of calcium in supplements. It does require higher amounts of acid to be absorbed, so it should be taken after meals. The antacid effect of Tums does not seem to decrease absorption when taken after meals. Dolomite, Bone Meal or Oyster Shell. These calcium sources are naturally occurring. Be cautiousthey may contain heavy metal or lead. Since calcium supplements are not tested for lead content, its best to avoid it. Calcium Gluconate and Calcium Lactate: Pills from these sources of calcium contain low amounts of elemental calcium. If you take them, make sure to look at this amount and take the appropriate amount of pills. Coral Calcium. Although there are many, many health claims for coral calcium, it is simply calcium carbonate. Dont believe the hype! When supplementing, do not exceed 2,500 mg total calcium/day, and dont supplement more than 500 mg at one time for optimal absorption. Lastly, take supplements with meals as stomach acid is needed for digestion (calcium antacids do not counter this effect).

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Eat Healthy Fats and Avoid Unhealthy Ones Recommendations for fat intake have changed a lot over the years. Historically, Americans had diets high in saturated fats (think fatty meat at all meals) but balanced the extra calories and cardiovascular risk with a lot of physical labor throughout the day (working on a farm). In the late 1900s, it was No Fat and Low Fat with no distinction between healthy and unhealthy fats. Low-fat and No-fat chemically altered products lined the shelves (some of these alterations actually produced very small quantities of very harmful fats in the foods transfats). Now, I recommend minimizing harmful fats, especially processed ones, and proactively eating healthy fats. When you think of fats, categorize them into 2 groups: Healthy & Unhealthy. The Healthy Fats are Omega-3s and Monounsaturated Fats. The Unhealthy Fats are Saturated Fats and Transfats. 1) Omega-3s (primarily found in fatty fish) have anti-inflammatory properties while saturated fats (fats from animals other than fish) and trans-fats (processed fats created from a hydrogenation process) promote inflammatory processes. They have incredible implications for health, including reducing heart disease, promoting insulin sensitivity, promoting brain development in young children, reducing chronic disease caused by inflammation, and more! Eat a source of omega-3s daily. Strategies: Eat fish 2 times per week. Eat 1-2 Tbsp ground flaxseed daily (you can add it to cereal, oatmeal, yogurt, smoothies, etc.). Flaxseed has the most nutritional benefits when it is consumed in ground form because it provides omega-3 fats AND fiberwhole flaxseeds will provide fiber but not omega-3 fats (we cant break them down sufficiently) and flaxseed oil will provide omega-3 fats but no fiber. Consider taking omega-3 fish oil supplements aim for 500 mg total DHA+EPA (look on the nutrition label) if you have healthy cholesterol levels or 1000 mg total DHA + EPA if your total cholesterol or LDL (bad cholesterol) is too high, >=200 or >=130 respectively. Remember, the most health benefits come from omega-3 fats from fish, fish oil, and algae (DHA/EPA). 2) Monounsaturated fats can also have a great impact on health. The best sources of monounsaturated fats are: olive oil & olives, canola oil, nuts and nut butters, and avocados (think Mediterranean diet and foods). Extra Virgin Olive oil has had especially promising conclusions when studied for anti-inflammatory properties. It may reduce risk and/or help reduce the conditions of heart disease, high cholesterol, high blood pressure, breast cancer, insulin resistance, asthma, rheumatoid arthritis, bone loss, cell damage, and gastrointestinal issues. It also improves fat breakdown and lessens fat storage thereby aiding fat loss. The key with olive oil is that most of the health benefits are found with unheated olive oil so while cooking with it wont hurt you, you will not get the same benefits as with olive oil drizzled onto food that are already prepared. As with any fat (including the healthy ones), extra virgin olive oil does contain a lot of calories for its volume, so make sure you dont overdo it and use portion control. Strategies: Use it in place of margarine/butter on bread and vegetables, not in addition. Add a healthy fat to your dinner instead of eating a grain product this cancels out the calories and provides great nutrition!

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Label Lingo Within the Total Carbohydrate section of a nutrition label, youll find Total Carbohydrates, Dietary Fiber (sometimes further defined as soluble & insoluble), and Sugars. Pay attention to the total fiber per serving (no need to log soluble vs. insoluble) your goal is 30+ per day. Of note, when you subtract the total fiber and sugar from the Total Carbohydrates, the difference is the grams of starch.

3) Avoid saturated fats. With high intakes of saturated fat, risk for high LDL (bad) cholesterol increases because these fats trigger the liver to produce LDL cholesterol. In fact, only ~1/3 of the cholesterol in our blood comes directly from food - our livers make the rest. To reduce LDL cholesterol, reduce saturated fat intake. Strategies: Meat (in general) Cut off all skin and fat. Use an outdoor grill or George Foreman type indoor grill instead of frying. Instead of frying, make the meat more tender by slow cooking, stewing, and marinating. Try using soy products and beans as a low-fat protein source instead of meat. Soy products and beans are full of vitamins, minerals, and fiber. Also, like fish, soy has fatty acids that improve cholesterol levels. Dairy Products Drink low-fat milk & eat low-fat yogurt, cream cheese, and cottage cheese. Use non-transfat margarine spreads instead of butter. Use canola oil instead of butter or shortening in baked goods. 4) Avoid trans-fats (like the plague). Transfats are liquid fats (such as oils) that have been chemically altered to become solid at room temperature (such as margarine). They do not occur naturally. They are found in processed foods such as shortening, margarine, baked goods, boxed foods, candies, snack foods, fried foods, and salad dressings. Transfats have become more and more common with the increase of processed foods. They have been strongly linked to increased LDL (bad) cholesterol, and therefore, heart disease. Strategies: Choose fresh snack foods like fruits, veggies, nuts, seeds, and yogurt instead of boxed and processed foods such as crackers, cookies, and chips. Make baked goods & dinners from scratch using canola oil, nut butters, applesauce, or pureed fruits instead margarine or butter. Use spreads that do not contain transfats such as Smart Beat and Smart Balance. Read labels/ingredients lists and choose foods that do not contain trans-fats. The use of these fats may even vary between food brands. For instance, some brands of microwave popcorn have transfats whiles others do not.

You can choose between whole grain products and ones with refined grains by looking at the ingredients list. Usually, whole grains will be list as whole, such as Whole Wheat Flour. Many times, refined grains will be listed as Enriched Flour or Unbleached Flour. Dont get caught up in the Grams of Whole Grains on some packages, you are counting Fiber Grams, NOT Whole Grain Grams.

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Minimize Sugar
(but allow yourself a small treat each day if youd like) Although many clients feel like they have sugar cravings, they usually find that these are only signs of hunger once they are on a consistent meal plan with healthy foods. Thats rightif you eat the foods your body needs everyday on a consistent, proactive, healthy pattern (as explained above), youll likely find that your sugar cravings will disappear. Youll get the carbohydrates you need from whole grains, fruits, and dairy products. Youll never feel like youre starving because youll consistently provide your body with food every 2-3 hours. You can allow yourself a small treat that you enjoy each day (keep it to once per day and portions on your Metabolism Makeover Meal Plan), but only because youd like to, not because youre craving sweets and cant control yourself. Remember, you are in control of your mind and your actions.
Label Lingo You can find the grams of sugar in a product under the Total Carbohydrates Category. While some foods contain sugar naturally (dairy products naturally contain 12 gram sugar lactose per 8 oz.), you should look for hidden sugar on the label and ingredients list of any processed food.

In all other foods, avoid sugar like the plague. Research shows that Americans consume an average of 20 teaspoons of added sugar everyday (yikes!). When you choose cereals, condiments, breads, etc., watch out for hidden sugars. Heres some rules of thumb: Kick the soda habit. Each can of soda has ~40 grams sugar, which equals 160 calories ready to kick insulin production into overdrive and metabolism into reverse! Watch out for sugar in sweet tea, flavored waters, vitaminenhanced waters, hot chocolate, lemonade, juice, and other When looking for sugar on the ingredients list, sweet drinks. look for sugar, syrup, cane juice, dextrin, Stick with cereals with 7+ grams fiber and less than 10 grams molasses, high fructose corn syrup, and any sugar per serving. word ending in -ose. Avoid marinara sauce with more than 5 grams sugar per serving. Minimize foods with high fructose corn syrup. Not only does some research show an increase in chronic disease and its intake, but most products that contain it are processed and contain other unhealthy chemical ingredients. Avoid breads with high fructose corn syrup. Avoid yogurt with more than 20 grams sugar per serving (12 grams sugar naturally occur in 8 oz.) and those with high fructose corn syrup. Beware of increased sugar in some low-fat foods. For example, low-fat peanut butter usually provides only ~10-20 less calories per serving, and contains more sugar per serving. Whats more, the fats in peanut butter are good for you! Use artificial sweeteners and products that contain them sparinglythey usually promote a need for sweet foods/drinks, which usually causes a higher consumption of treats, sugars, and calories. If you do use them, sucralose packets are your safest choice. Aspartame and Saccharin are out (many studies have shown their harmful effects on health). Products that contain sucralose are often no better, because they usually also contain acesulfame potassium, which has been shown to be harmful in studies. 19

Keep Sodium Intake at a Healthy Level

Sodium we all know it tastes good and we all know its bad for health. So, why do most of us consume too much each day? Its all about taste and what youre accustomed to. Sodium is a mineral that is added to foods as both a flavor enhancer and preservative. Almost any processed food has a high level of sodium, and theres many processed, lownutrient foods stocking the grocery shelves and ready for pick-up at the drive-through window. The average American consumes 5000+ mg per day even though current recommendation are as low as 2000 mg per day for healthy adults and 1500 mg for those with high blood pressure. Heres the issue: Sodium can be a health threat because it can causes an increase of fluid in our blood vessels, which causes an increase in blood pressure. This threat is exaggerated in hardened blood vessels, caused by smoking, high glucose levels in the blood, and aging, since they do not flex with the increase in fluid. How do we stop this threat? Some ways to fight back: 1) Engage in cardiovascular exercise each day to keep your arteries flexible and prevent natural hardening from aging 2) Follow the recommendation in this package for maintain healthy blood glucose levels (healthy eating pattern, minimal refined grains & sugars) 3) Consume only a healthy amount of sodium 4) If you smoke, quit. Additionally, most high sodium processed foods are full of other chemicals and ingredients that harm your body and metabolism. The main high-sodium offenders are: Store bought salad dressings, marinades, and/or other condiments Canned tomato products, vegetables, soups, etc. Snack foods such as chips, crackers, salted popcorn, etc. Boxed meal products such as Hamburger Helper, Macaroni and Cheese, Frozen TV Dinners, Flavored Rice/Couscous, etc Fast Food Table Salt (~2300mg sodium per teaspoon)
Label Lingo The amount of sodium in a given food can be found on the Nutrition Label. As you begin looking at foods you commonly eat and their levels, you may be surprised to find 1 serving of canned soup (often only half the can) may have 600-800 mg Sodium!

When Labeling a product, food manufacturers must adhere to the FDA guidelines for Sodium terms: Sodium-free less than 5 milligrams of sodium per serving Very low-sodium 35 milligrams or less per serving Low-sodium 140 milligrams or less per serving Reduced sodium usual sodium level is reduced by 25 percent Unsalted, no salt added or without added salt made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself

Youll also find moderate amounts of sodium in: Milk, cheese, and yogurt Salted nuts Cereals Breads Candy Notice that the list above does not contain natural, untreated foods. You dont see meat, eggs, fruits or vegetables. As with Transfats, you should be suspicious of any food that comes in a box, bag, or through a window when looking for sodium sources! To get your intake down to the recommended levels, you must rely on natural foods and avoid heavily processed ones. Youll get enough 20

sodium from healthy foods like dairy, bread, and cereal. Think of your sodium allowance as a bank account. Make withdrawals throughout the day, but dont overdraw! For 2000 mg per day, limit sodium to 500 mg per meal, and 100200 mg per snack. For 1500 mg, limit sodium to 400 mg per meal, and 100-200 per snack. To reduce sodium: use fresh foods and ingredients (instead of buying a rice packet that includes a flavoring pack, cook whole grain rice and add fresh or dried herbs to it) eat less processed foods and fast-food (try to make meals from scratch add your own seasonings to ground beef instead of using mixes like Hamburger Helper) choose low sodium or no added salt foods, especially if you used canned goods use herbs and spices instead of salt to season food substitute Mrs. Dash (or other brands) for salt go through the kitchen and find high sodium foods (READ THE LABELS to see how/if any food can fit into your sodium goals) The Pantry: Instead Of canned veggies & pickled foods canned soup canned vegetable drinks regular canned beans onion, garlic, and all purpose salt bouillon cubes standard condiments standard salad dressing salted nuts standard canned fish (tuna, clams) boxed meals potato & corn chips The Refrigerator: Instead Of standard lunch meat feta, blue, & American cheese corned beef sausages & hot dogs margarine and salted butter salad dressing The Freezer: Instead Of TV dinners Try fresh or frozen veggies, low sodium canned veggies homemade soups, low sodium canned soups low sodium canned vegetable drinks, freshly juiced vegetables dry beans, low-sodium canned beans, or well-rinsed beans fresh onion, garlic, Mrs. Dash, herbs, recipe below liquid low salt chicken broth, low-sodium bouillon cubes low salt ketchup, mustard, soy sauce low salt dressing, oil & vinegar, oil & lemon juice unsalted or lightly salted nuts fresh fish or low salt canned fish home-made meals with fresh ingredients salt-free crackers, graham crackers, low salt chips, lowsalt pretzels, air-popped popcorn, fresh fruit & veggies Try low salt lunch meat, fresh cuts mozzarella, cheddar, & Neufchatel cheese ground beef or beef steak fresh meat (not processed) unsalted butter and olive oil olive oil & vinegar (or lemon), fresh and pepper & herbs Try Meals made w/ fresh ingredients or healthy frozen meals with 500mg or less sodium

If you do already have high blood pressure, you can also combat it by consuming adequate potassium (5 servings fruits and vegetables per day) and calcium.

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Stay Hydrated! When was the last time, late in the day, you realized you hadnt drank anything since your morning coffee? Do you ever suffer from dry mouth, headaches, light-headedness, or irregularity? You may be dehydrated! In my experience, MOST adults operate in a chronic state of minor to moderate dehydration. Dehydration is rarely an event. Rather, it is a cumulative process that continues day after day and gets worse. It can be the cause of fatigue, headaches, back aches, and constipation. Add to it an intense workout with a lot of sweating, and youve got trouble.
Label Lingo When is water more than water in reality, not very often. Bottled waters are not regulated

and could be filled right out of someone elses tap. And what about enhanced water with promises of energy, vitamins, minerals, and health benefits? There is no evidence that the amounts and types of nutrients added to these water products provide any benefit to our bodies. These too are a waste of money, and you are much better off eating real foods with calories, healthy carbs, protein, healthy fats, vitamins and mineral, and drinking plain ice-cold water. If you like them, they probably wont hurt you, but Id spend my $1.00 elsewhere! Strategies for Success:

What can a little water do for you? Boost your Metabolism. It takes about 70 calories to warm your daily 64 ounces of ice water to body temperature. In one week, thats ~500 calories burned! Help you lose fat. Fat Breakdown creates byproducts that must be flushed from the system. Without adequate fluid, your metabolism of fat may come to a halt! Keep you healthy to avoid seasonal colds, flus, and other bugs, use water in 2 ways: 1) Drink enough to stay hydrated and flush your system and 2) wash your hands! Help you control intake. Many experts believe that we misread thirst for hunger and overeat instead of hydrate thats a big mistake when trying to lose weight always drink some ice-cold water first! Keep you looking youthful. Dehydration has a direct affect on your skin. Water will plump your cells and reduce signs of aging.

1) For every calorie you consume, you need a milliliter of fluid for metabolism. There are approximate 30 mLs of fluid in an ounce. So, if you eat 2000 calories per day, you need ~67 oz. of non-alcohol fluid per day (2000 mL/30 = 67 oz.). 64 oz. per day is a good place to start for most adults, even if you eat fewer calories! 2) On top of daily fluid needs, you have extra needs when you exercise. For every pound of body weight lost during exercise (through sweat, respiration, and urination), youve lost 15-16 oz. of fluid. Just a 3% loss of body weight due to dehydration can significantly impair your performance, muscle contractile strength, and speed. In fact, the effects of dehydration are: 0-1% body weight loss 2% 3% 4% 5% 6% = thirst = stronger thirst, vague discomfort, loss of appetite = decreased blood volume, impaired physical performance = increased effort for work, nausea = difficulty in concentrating = failure to regulate body temperature

3) You can estimate the amount of fluid you lose during exercise by weighing yourself before & after your workout. Remember, every pound of weight lost is ~15-16 ounces of fluid. Stay hydrated before you workout and then replenish your losses afterwards.

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4) All non-alcoholic fluid counts toward hydration, even caffeinated fluid. However, some fluid choices have other undesirable ingredients, such as sugar, artificial sweeteners, additives, etc. Your best choice is ice-cold water. 5) It is even more crucial to stay hydrated if you are exercising in hot and/or humid weather. Increased environmental temperatures and humidity cause your body to increase sweat production to regulate your body temperature. Be sure to replace these losses and avoid dehydration.

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Key #5 Take Charge of Your Health & Metabolism!

If you are waiting for someone else to improve your health, youll find a long wait. Its up to you. If you find yourself with health problems and extra weight right now, its not entirely your fault. There are many things to blame: our culture, our demanding jobs, our genetics, the food industry, etc. However, you do have the power to change. You are in control of your choices each day. You can choose to exercise, eat right, and boost your metabolism. No one else can do that for you. To be successful with optimal eating, you MUST have A mindset in which you are willing to do whatever it takes. In other words, being in the right stage of change. If you ever studied psychology (remember Freshman Psych 101?), you may remember that there are different stages people evolve through when they are trying to make a change. The first 4 stages of change are Pre-contemplation, Contemplation, Preparation, and Action. If you are in either Pre-contemplation (denial that there is any real need for change, but someone else has convinced you to read this), or Contemplation (acknowledgement that that there is a need for change, but the cost still outweighs the benefit), you are simply not ready. People in these stages may begin a program, but often dont stick with it. They usually have excuses for the lack of effectiveness, blame the program because it does not work, and give up feeling defeated. If you are in the stage of Preparation, you are likely already making small changes. Unlike those in the first 2 stages, you are excited about the changes ahead and gathering information in order to plan your attack! And best yet, if you are in the Action stage, you cannot hardly wait another second to really get started. You are willing to do whatever it takes for as long as it takes because you are so fed up with your current condition. You have taken responsibility for your weight, lifestyle, and choices, and are ready to take direct action to improve them. Where are you within these 4 stages? Be honest. If you are not ready for change, I hope you will start to put the workouts and meal plan into action anyway. Dont give up hopewhen youre ready, you will stick with these changes with everything youve got. If you are in the Preparation or Action stages, get ready to change your life! Each day, youve got a blank slate and an opportunity before you. All you have to do is take it. Instead of dreading exercise or thinking of all the foods you shouldnt eat, choose to feel great with a good workout and use food as fuel for your body. This is your chance. Im here with you each step of the way. Believe in yourself YOU CAN DO IT! Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday. - Brian Tracy

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