HEALTHY TIPS

Tips for Health and Weight Loss

·         Read Labels (Look at the serving size)

·         Plan your meals ahead of time.

·         Skipping meals can make your body go into a fat storing starvation mode.

·         Don’t confuse thirst with hunger, drink a glass of water when you feel hungry and see if cravings go away.

·         Choose Whole Wheat options

·         Stay away from High Fructose Corn Syrup or anything with more than 4 grams of sugar.

·         Eat a Apple before your meal it will make you full faster

·         Calories from fat should only make up about 20% of caloric intake daily (35% is considered too high)

Foods loaded with Healthy fats:

-          Nuts (Almonds, pecans, cashews) Handful is a good snack

-          Avocado

-          Olive Oil

-          All natural Peanut Butter (all natural does not have High Fructose Corn Syrup)

-          Fatty Fish (salmon, tuna, trout, sardines, herring)

Sources of Saturated Fats	Healthier Options
Butter	Olive oil
Cheese	Low-fat or reduced-fat cheese
Red meat	White meat chicken or turkey
Cream	Low-fat milk or fat-free creamer
Eggs	Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Whole milk	Skim or 1% milk
Sour cream	Plain Greek yogurt, non-fat yogurt

**Foods to Boost Your Metabolism

·         Harissa (spice blend) mix of: hot chilies, garlic, cumin, coriander.

·         Grapefruit (helps breakdown protein faster, helps break down fat)

·         Jalapenos (cut out seeds to reduce spice)

·         Sardines (High protein and essential fatty acids= lower belly fat)