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How Do I

Know What's

Good For


Lynn Smith
Professional Health Coach

For optimum health eat small meals 4-5 times a day.  Rather than
skipping breakfast, eating a fast lunch and then grazing all
evening, start to plan your meals.  In order to maintain a steady
blood sugar level, which will give you sustained energy; eat a
little several times a day.

To achieve a proper balance of nutrition your diet will include
approximately 50% complex carbohydrates, 30% lean protein and 20%
essential fats.
Complex carbohydrates are found in whole grains and fresh fruit and
vegetables.  Lean protein is found in chicken breast without skin,
white fish, tuna, egg whites, turkey breast without skin, lean cuts
of pork, lean cuts of beef, protein powder, beans and legumes, and
dark green leafy vegetables are also high in protein.  Desirable
fats such as flax and hemp seeds, fish oil, flax seed oil, olive
oil, almond butter, almonds, avocado, walnuts, coconut oil, pumpkin
seeds, walnut oil.

In our companion workbook you will find more ideas for
carbohydrates, protein and fat to incorporate into your nutritious
balanced diet.  One of the keys to successfully re-designing your
diet is to keep it fresh and interesting.  In our recipe book you
will find some delicious recipes to incorporate into your new

Foods to avoid are any simple carbohydrates such as soda, candy
bars, baked goods, white flour products, over processed, refined
food especially ones that contain a lot of sugar, high fructose
corn syrup, white flour and saturated fats and Trans fats.  We
encourage you to start to read the labels on all foods that your
If your current diet consists of fast food, pastries, Starbucks
coffee, soda, and large dinners and you are wondering how you are
going to transform your lifestyle into one of healthy eating;
remember the stages of change.  When you know your stage of change
and you pick baby steps in that stage you will have significantly
increased your odds for success.  The key is to start slow and
replace those habits one at a time at a pace you are comfortable
with.  You have spent your entire lifetime developing your current
eating habits and your current weight.  Isn't it worth taking the
time to redesigning your new healthy lifestyle?  If you add one new
healthy baby step a week that is 52 new healthy habits per year.

Being mindful of what you are eating is important to your success.
Keeping a food journal of everything you eat will help you to be
more mindful of what you are eating.  If you are not keeping a
journal; you may not remember that you finished your child's
breakfast, grabbed a few crackers, nibbled on dinner as you were
preparing it, ate a few candy kisses from the candy jar, all these
little nibbles can add up to hundreds of extra calories a day that
you may not even be aware you ate.  Each time you are about to eat
something, ask yourself, is this supporting my health and bringing
me closer to the youthful, energetic, sexy woman I know I can be or
sabotaging it.  This will make you more aware of what you are
eating and focus your attention on what you want so you make better


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Disclaimer: The information provided on this website is for informational purposes only. It is not intended as a substitute for advice from a physician or other health care professional. Every effort is made to make sure this website is accurate and up to date as possible.