Tuesday, November 28, 2017

CH 2: WEIGHT- MANAGEMENT GOALS



People who write down what they eat every day, lose weight, even if that was not their intention. That task is a good start to managing your weight.

The reason is that being aware of what you eat makes you more health conscious. You won’t want to record a high-fat food, even if you’re the only person who’s going to read the list.

From now on, you are going to plan your meals and write down what you want to eat and what you want to achieve. Sit down now and plan your meals for the next twenty-four hours. Time yourself; the whole exercise should take you only ten minutes. Tomorrow, do the same; it will take you eight minutes. Soon, it will take you only five minutes a day. The result is you’ll be eating healthy, delicious foods when you’re hungry! Not a bad deal. And you’ll feel special afterwards. You’ll no longer have to gobble down fast foods because it’s the quickest and easiest solution.

Your Healthy Meal Plan is based on your schedule and the foods you like. This meal plan can be adapted to include three main meals, or three smaller meals and three snacks, or variations of this formula. Look at the example below.

YOUR HEALTHY MEAL PLAN

When planning meals for my clients, I like to add the following minimum amounts of foods. Don’t worry. This allows for plenty of food; you certainly won’t go hungry.

MINIMUM/DAY FROM FOOD GROUPS FOR WOMEN

GRAIN PRODUCTS: 5

VEGETABLES AND FRUIT: 5

MILK PRODUCTS: 2

MEAT AND ALTERNATIVES: 5

GOOD FATS: 6

OTHER FOODS: Minimal/In Moderation

For Men: Add 2 GRAINS, 2 VEGETABLES, 2 FRUIT, 2 MEATS, 2 FATS

It seems easy, yet when a client tells me he/she eats a muffin for breakfast, pizza for lunch, cookies for snacks and a hamburger and fries for dinner, where are the above foods?

GRAIN PRODUCTS
Examples of one serving (80 calories):
1 slice bread, 1/3-1 cup cereal, ½ cup rice or pasta, ½ small bagel, pita or bun, ½ medium potato

You can eat more than 5 if hungry. The first comment I hear is: “If I eat 5 servings from this food group I’ll gain weight.” Yes, you will if you think one serving is a large bread roll (4 servings) or an average plate of pasta (6 servings). However, if you’re a growing, active teenage boy, you’ll probably need 12 servings per day.

Maybe you can relate: when my three children were teenagers, within a day of shopping, my pantry was bare again.

Plan your number of servings according to your age, body size, activity level, and whether you want to maintain, gain or lose weight.

VEGETABLES AND FRUIT
Examples of one serving:
½ cup fresh, frozen or canned vegetables or fruit

I like my clients to eat 10 servings a day! To give you an example of 5 servings: 1/2 cup orange juice for breakfast, 2 cups salad for lunch, 1 banana in the afternoon. That was easy. You have already eaten your minimum for the day. Add 1-cup broccoli, 1 apple, and 1⁄4 cup dried cranberries and you have eaten 10 servings/day.

MILK PRODUCTS
Examples of one serving:
1-cup milk, 1 oz cheese, ¾ cup yogurt

Milk is a neglected beverage. Clients say they enjoy milk yet they never think of drinking it as such; they just have it on their cereal or in their coffee or tea. I then plan their menus for the day to include a glass of milk, café latté or yogurt as a snack. The advantage of drinking milk over eating cheese is that milk quenches your thirst and is lower in fat and salt than cheese. When choosing a hard cheese, aim for those with a fat content around 7% or opt for cottage cheese.

MEAT ALTERNATIVES
Examples of one serving:
1 oz meat, poultry or fish, ¼ cup canned fish, 1 egg, ½ cup beans, 1/3-cup tofu, 1 tbsp peanut butter

Portions from this group are usually too large. If you order meat, fish or chicken in a restaurant, the amount could be 8 – 12 oz. That would be twice your total intake for the day. A better example of 5 servings would be 1 egg, 1⁄2 can tuna and 3 oz. chicken. The chicken portion is the size of a small chicken breast or a deck of cards. If you find that this portion is too small, disguise the quantity by chopping up the chicken and adding to stir fries or stews with plenty of vegetables.

GOOD FATS
Examples of one serving:
1 tsp oil, 5 olives, 1 T nuts, 1/8 avocado, 1 tsp margarine
These are foods containing essential fats for good health, such as mono-unsaturated and omega 3 fats.

OTHER FOODS
What is meant by Other Foods? These foods are not part of any food group. They are added for taste, thirst and variety. They include:

• Foods that are mostly fats and oils such as butter, lard, bacon, French fries, cream, ice cream, pastries, cookies, and chocolate.
• Foods that are mostly sugar such as jam, honey, syrup and candies
• High-fat and/or high-salt snack foods such as chips, nachos or pretzels
• Alcoholic drinks
These are the foods to limit. Be sure to choose sufficient portions from the first four food groups before adding OTHER FOODS to your menu.

BEVERAGES AND SPICES
• Water, tea (3 cups/day), coffee (3 cups/day), diet soda (3 cans/day)
• Add herbs, spices, condiments, pickles, salsa, mustard and ketchup for flavor and to replace fats and salt

PORTION CONTROL

“In moderation” means different things to different people. If you want to lose weight, cut out your OTHER FOODS. If you’re happy with your weight, eat from the food groups in Your Healthy Meal Plan before you eat Other Foods.

Portion sizes are not fair. You notice that everyone’s eating more than you. You know you can’t eat as much as your teenage son but why can’t you eat as much as your spouse? Your husband says, “It’s not fair, I can’t eat as much as my naturally lean wife. She knows when to stop eating. I don’t have that warning sign.” Or your wife has a similar complaint: “It’s not fair, I can’t eat as much as my husband. I know he burns up plenty of energy when he jogs every morning, but I also work out.”

The rule is - don’t compare yourself to others. You know how much you can eat, so stick to that amount and enjoy your food. Focus on other things that can be equally enjoyable and give you a sense of achievement. Perhaps you’ve always wanted to do artwork. Now you can, and it keeps your hands busy. You certainly can’t get greasy food your hands. Giving yourself a task to do is a good way to keep busy and your mind off food.

“I fill my plate with my eyes, then eat with my brain” is the philosophy of my friend Evelyn’s mother, an always slender seventy-year-old. She fills her plate, divides the food in half, and then only eats half. She doesn’t feel the need to finish everything on her plate, and doesn’t feel guilty about the waste. An interesting approach, and obviously one that works for her.

If you’re underweight, increase all foods, and include Other Foods. Also eat when you’re not hungry. I have the hardest time trying to get my underweight clients to think about food. They try to increase their food intake, have a busy day, and forget to eat. Therefore, it can be very difficult for them to gain weight.

SERVING SIZES

Clients are always shocked by portion sizes – absolutely shocked!

How do you determine serving sizes? Easy. If the amount is 3/4 cup or one teaspoon, just measure this amount in a measuring cup or teaspoon. It’s the one-ounce and one meat serving that creates confusion. For 30g (1 ounce or 2 tbs.), use your thumb size as the measurement; for 90 g or 3 oz, the palm of your hand or a deck of cards; 1 cup of vegetables is the size of your fist. These measurements will help you with serving sizes, but they are not the rule. For example, with cereals, some are dense, such as bran, and some are airy, such as puffed wheat. The same size wouldn’t weigh the same. If the serving size states 30 gram, there will be a measurement such as 1/3 cup, 1/2 cup or 1 cup close by. You still don’t need to weigh the cereal, just measure it in a cup.

Now knowing moderate portion sizes, practice for a few days until familiar and weight loss is steady. If weight loss stops, remind yourself of serving sizes again. You need to be vigilant; old serving sizes can return unnoticed.

YOUR OWN PERSONALIZED MEAL PLAN

Plan your menu for the rest of today. Choose your meals and snacks according to the foods you have available. This approach, even without all the ingredients, is better than an unplanned day. If there are certain foods you need to buy, such as fresh vegetables and fruit, make a list of them and decide the best time to buy them. Write down what you are going to eat for breakfast, lunch and dinner, as well as any snacks. Remember, if you have a hungry time in the afternoon, plan a filling, nutritious snack - don’t allow yourself to feel hungry and deprived. Rather, snack in the afternoon and eat less for dinner when you’re not so hungry. Carry on listing your foods until healthy food choices become second nature. You may lose control of your healthy-living intentions at certain times of the month or year, perhaps after a vacation. This is normal. Start documenting your food intake again and return to your goal weight.

WEEKENDS

If your weekend eating is different from during the week, change your plan. For example, for brunch on Sunday, combine breakfast and lunch servings. That leaves you with plenty to eat.

Four-pound weight increase over the weekend is quite common. Is it okay as long as you lose the excess during the week? Well, weight loss is not always guaranteed during the week, and the bloated feeling on Monday morning is not motivating.

Rather decrease food and alcohol intake by one third to avoid these large fluctuations. By doing that regularly, you form new eating habits without any feeling of deprivation, or fear of the weekend.

THE PERFECT MEAL

Meals don’t have to be perfect. The editor of Prevention Magazine asked a panel of experts and me to describe the “Perfect Meal”. The result was: “Salad greens are a good medicine - and a pleasure to the palate. Greens are a treasure trove of phytochemicals - a fancy word that means ‘substances in plants that, if sold at your local drugstore, would cost at least $13.75 a bottle.’ With compounds like carotenoids and flavonoids and phenolics and antioxidants, these little green giants help keep us protected against cancer, circulatory disease and many problems linked to aging. They’re generally high in vitamins and minerals. With no fat and basically no calories, they’re card-carrying superfoods.” The article describes a “Million-Ingredient Salad” that should be tried “because there are so many potentially beneficial substances in all the ingredients - known and yet-to-be-discovered. This salad contains greens, legumes such as chickpeas or tofu (cancer-fighting phyto-estrogens, fiber and B vitamins), olive oil (of possible value because of the low heart-disease rate in the Mediterranean region and possible role in preventing breast cancer), garlic (believed to have special heart-protecting qualities) and tomatoes (potential cancer fighter). The meal would also include fish. The oil in fish has omega-3 fatty acids that are good for your heart - best sources are salmon, swordfish, blue fin tuna and trout. Good accompaniments are brown rice and broccoli, carrots, sweet peppers, onions or squashes. Add yogurt to fruit.”

This quote appeared in the early nineties and we still can’t get people to eat salads and fish regularly.

A SLOW METABOLISM?

Once a television viewer asked me: “I’ve heard if you diet, your metabolism slows down. What’s wrong with having a slow metabolism?”

My answer was “Metabolism is the process by which food enters the body and is transformed to energy, measured as calories, to be made available for use by the body. Calories come from four sources: carbohydrates (4 calories per g), protein (4 calories per g), fat (9 calories per g) and alcohol (7 calories per g). If you eat food containing more calories than your body needs, these calories are stored as fat. If you eat food containing fewer calories than your body needs, fat is broken down and energy is used for your body functions. A slow metabolism means that you don’t burn up calories quickly. Naturally, if you lose ten pounds in weight, your metabolism will slow down because you are carrying ten pounds less. To increase your metabolism, increase your muscle mass by being more active.”

GOALSETTING

Examine the following goals. Choose which one you want to implement immediately. Write it down, focus on it and form a new habit now.

MAKE POSITIVE DECISIONS
Do you notice that on busy days you forget to snack? Yet, if bored or frustrated you develop a need to eat continuously. On these days, refer to your meal plan. You cannot achieve your goals without step-by-step planning. Don’t sabotage yourself. Make many positive decisions until they become a way of life. Ask yourself questions like: “Am I hungry?” “Will I feel good afterwards?” “How did I feel the last time I ate this food?” If your answers are positive, you have made good food choices, which you should continue to make; if answers are negative, sit down and rethink your food-choice strategy.

EAT - BUT ONLY WHEN YOU’RE HUNGRY
Depriving yourself of food is the worst way to lose weight. Many have learned this bitter truth the hard way. Weight loss may be rapid, but is regained, and more.

If you get too hungry, you will likely lose self-control the minute you are in proximity of food. Don’t be forced to rely on willpower. It takes too much energy and concentration, and is a substantial cause of stress.

Temptation is everywhere. Don’t test your willpower by having your favorite high-fat foods around. For example, I love cookies and chocolate. If I had them in the house, I would constantly be forced to restrain myself, a situation that would be very stressful for me. My family and friends know that sweet foods are rarely in my house, except for social occasions. Even then, leftovers are sent home with guests. I don’t keep them around to temp me and test my willpower. Being kind to myself means setting certain rules and abiding by them.

WEIGH OR DON’T WEIGH YOURSELF
Weighing yourself every day could motivate you. It does for many. If it doesn't, don’t weigh yourself.

If you wake up one morning, feeling great, and then hop on the scale only to discover your weight hasn’t moved - that great feeling quickly disappears. You have two ways of coping with this. Either knuckle down and decide to deprive yourself for the day - bad idea - or give up. Give up what? There’s nothing to give up. You’re not on a diet; just eating foods that make you feel good, so there’s nothing to give up. Put away your scale! Over time you’ll know you’ve lost weight. You’ll feel it in your clothes. Your belt will move a notch tighter. It’s an empowering experience to break free from the scale.

LEARN NEW LIKES
Change your attitude. Set new priorities; learn new likes and dislikes. I used to butter my bread and eat the skin on chicken. Now I can’t imagine adding butter to my bread or eating skin on chicken. However, this new attitude didn’t happen overnight. In the beginning it was difficult, now it’s part of my life. I like the way I look and feel at this weight. It’s been worthwhile to make such a simple change.

CHANGE REWARD SYSTEM
Rewarding yourself is also a learning experience. Don’t reward yourself with chocolate or chips. Instead, pamper yourself - buy a new belt, have a manicure or go to a show you’ve always wanted to see. Don’t eat fatty foods as a reward. You’ll feel dreadful afterwards - that’s not a reward, it’s punishment. You’re truly torturing yourself. Get out of the torture trap and live to enjoy your rewards.

If I’m hungry and deserve a reward, walking to the grocery store and buying the most beautiful, most expensive fresh fruit and a glossy nutrition magazine – are the best rewards and leave me inspired to carry on.

WEIGHT LOSS
To lose weight, write down how you intend to do it. Don’t say, “Lose 25 pounds.” Instead, say “increase vegetable intake by having a salad at lunch and steamed vegetables in the evening; decrease fat intake by limiting fries to once a week and replacing cream with 1% milk in coffee.” This is the positive approach. You will not be “going on a diet”, a phrase that sounds restrictive and negative. Rather, you will have fun planning delicious, healthy meals. Without the stress of a traditional “diet,” you’ll lose weight.

NO YO-YO DIETING
If you’ve been a yo-yo dieter in the past, you’ve felt yourself lacking confidence. The fear to revert to the “binge-starve” syndrome is always in the back of your mind. Stop it now! Relax. And don’t consider yourself a failure. Remember, each little positive step is going to make you feel better. With a relapse, read your positive notes and put them into action. You haven’t failed - you’ve simply learned something from your experience.

ENJOY DESSERTS
You’re at a party and your favorite, homemade desserts are served. Go ahead, taste them. Don’t deny yourself. You’ve denied yourself in the past and then binged on food you didn’t particularly like. Instead of avoidance, choose half the amount of the delicious desserts that you would formerly have chosen. For example, if you usually consume two desserts, this time you eat two half desserts. You’ll enjoy the experience more and appreciate the taste. One word of caution, be sure not to weigh yourself in the morning.

CONTROL SNACKING
Your family buys chips and cookies for television time in the evening. You see them eating and feel it’s unfair that they don’t share your weight concerns. You don’t particularly like these snacks but eat them without thinking, and become annoyed.

Choose healthier snacks for your home. If your family insists on eating chips, buy ones you don’t like. Make yourself air-popped popcorn, and keep busy doing something enjoyable. The gratification you’ll feel afterwards will create a warm and fuzzy feeling. Repeat this exercise until it becomes a habit. You’ll feel smug because you’ve fooled yourself into implementing a good habit.

A helpful tip: Make low-fat chips with soft tortilla shells, cut in small triangles and place on a cookie sheet. Bake at 350F for 10 to 15 minutes. Let cool and store in a plastic bag. Serve them with a yogurt dip or salsa sauce and enjoy healthy guilt-free snacking!

SNACK IDEAS (NOTE PORTION SIZES)
1-cup skim café latte or 1% milk
6 oz yogurt with 1 tbsp nuts or seeds
1-cup tomato juice
1 oz. low-fat cheese plus 4 Melba toasts
1/4 cup 1% cottage cheese plus 2 slices pineapple
Fruits - 1 banana, pear or 1-cup grapes
Celery or carrots with humus
3 cups air-popped popcorn
1-cup edamame in pods
8 mini rice cakes
1 tbsp peanut butter and1 slice whole-wheat toast

HAVE A HEALTHY FAMILY
When buying foods for your family, start with the foods you like. Share the preparation with other members of the family. They will realize the benefits of keeping healthy when they experience the taste of new vegetables such as kale, Napa cabbage and broccoflower, more fruit, tasty whole grain products and creative snacks. This new way of eating will encourage the whole family to make changes to better food choices together.

BE CREATIVE IN COOKING

Try out new recipes that are low fat. Go through your cookbooks and prepare a recipe that calls for some ingredients you have in your pantry, make a list of ones which you need to buy, and take a brisk walk to the store to purchase them. If you’re bored with your cookbooks, go to the bookstore and find ethnic books with dishes that look scrumptious. These recipes often seem difficult initially, but after you’ve followed the instructions step-by-step, you’ll find the cooking simple. You may like to shop in ethnic markets or your city may have a Chinatown section, which carry new types of ingredients. Don’t be shy and ask what certain foods are and how to prepare them. Experiment with food - and enjoy a whole new range of foods.

IMPROVE TIME MANAGEMENT
You run out of food and have no time to shop. Tired and frustrated, you buy fast foods for the family. Knowing the food is too high in fat and salt you feel terrible. Try not to fall into this trap. Spend one evening per week to plan ahead. For women working outside the home, don’t take all of the responsibility for organizing the meals for the family. Although surveys show that women do most of the shopping, make shopping a family concern. Get the whole family involved in preparing the shopping list and learning new habits for healthier living.

Make a list of the items you need so you don’t forget anything. You’ll find that shopping this way is cheaper, as you won’t buy everything in sight. Always try and consume fruits and vegetables first: they spoil quickly. When you run out, walk to the corner store and buy some more.

Take advantage of micro waving to cook food for a shorter period of time and retain more nutrients - particularly useful for reheating leftovers.

YOUR SHOPPING LIST FOR HEALTHIER LIVING

Take the mystery out of shopping the healthy way. Make a shopping list from you Healthy Meal Plan and try new foods.

GRAIN PRODUCTS
Choose different wholegrain foods.
Choose cereals that provide at least 4 g of fiber per serving.

VEGETABLES AND FRUIT
Help yourself to new varieties. They’re good for fiber and your sweet tooth.
Choose dark green and orange produce more often.

MILK PRODUCTS
Choose lower-fat milk products and cheese.

MEAT AND ALTERNATIVES
Choose lean meats, poultry and fish, dried peas, beans and lentils.
Choose lower fat deli meats and canned fish packed in water.

OTHER:
FATS AND OILS
Choose vegetable-based products more often. Good choices are canola, olive, peanut, safflower, or sunflower oil.
Choose “No Trans Fat” margarines.
Try different olives and nuts; avocados.

SNACK FOODS
Avoid “trigger” foods.
Choose lower-fat products for the home.

SPOIL YOURSELF
Living alone should be a wonderful experience. Don’t waste this opportunity. Many of my clients tell me they used to send out for pizzas or fried chicken dinners then snack on cookies or chips in the evening. They feel a little bored and lonely, and food keeps them company. However, they need to treat themselves to healthier living. They should take advantage of the freedom to eat and exercise whenever they want. Can you imagine how lucky you are? –Not having to please anyone else.

If you live alone, do make a point of eating foods you enjoy. Don’t save fancy dishes for guests. You are special. If you’re willing to spoil guests, you should be willing to spoil yourself. From now on you’re going to prepare tasty food for yourself, relish the food and feel special afterwards.

MAKE SALADS
How long does it take to make a salad? Not as long as you think. When you anticipate a boring stretch of time, use it to buy your salad ingredients. Remember to choose brightly colored vegetables for a higher nutritional value. Come home, wash and spin-dry your lettuce - that’s always the irritating job. You’ll find it takes you five minutes. That wasn’t difficult was it? Better yet, you can buy pre-washed lettuce. Put the lettuce in a plastic bag, enough for four days. Cut up a tomato, an onion, two celery stalks and a cucumber. Place this mixture in a plastic-covered bowl in the fridge. Now you have a salad mixture for a few meals. Does this sound boring? Not so. Tonight you serve the lettuce with the tomato mix; add a couple of olives, 1 oz. of feta cheese, 2 tsp olive oil and vinegar - voila! - A Greek salad.

SETBACKS
It’s human nature to have occasional setbacks when you’re trying to make permanent changes in your eating habits. Here are some tips:
AVOID OVERDOING IT at social functions: choose a spritzer instead of a glass of wine, reach for vegetables and low-fat dip and 2 tbsp nuts rather than deep-fried mystery foods; focus more on conversation than refreshments.
THE RISK OF OVEREATING or indulging in high-fat snacks is greatest when stress hits. If the urge to binge accompanies a nasty bout of PMS, work pressures or a child’s illness, include an extra starch in your diet, such as a toasted English muffin with jam, or a baked potato topped with nonfat yogurt and chives.
KNOW WHEN your “hungry time” is and always be prepared with a nutritious snack. Most people need an energy boost at about 4:00 p.m. Some low-fat suggestions: a biscotti and a hot cup of skim milk combined with a little espresso, or low-fat yogurt and a piece of fruit.
IF YOU SUFFER A SETBACK in your eating plan or overdo it at one meal, don’t punish yourself. Forgive yourself and carry on. After all, there are 21 meals in a week. You have 20 more chances to do better.
PREPARE BAG LUNCHES
Prepare tomorrow’s lunch today. Take two slices of bread and a tuna mix to work - 1/2 can tuna, with chopped celery, onion and 1 Tbs. low fat mayonnaise. Throw in a fresh lettuce leaf (from your plastic bag). The preparation takes you four minutes. Total fat content 6.5g.
Time yourself if you buy lunch. It takes 20 minutes to walk to the sandwich bar, stand in line, give your order and find a table. You end up eating a tuna sandwich loaded with high-fat mayonnaise. Total fat content 21 g. Say to yourself: “Why didn’t I pack my lunch?” Then plan to pack a healthy lunch for tomorrow.

DAILY STEPS TO MY NUTRITION GOAL

Now that we’ve discussed nutrition goals you may want to achieve, it is time for you to set these goals. Sit down for half an hour and think about the food habit you want to change. Do you eat continuously from 4:00 PM? Do you have second helpings at dinner? Are you a night binger? Which is the one habit you want to focus on at this time?

Before you make changes, you need to acknowledge why you want to change. Do you want to lose weight, increase your energy level or just be generally healthier? Ask yourself what the benefits are of feeling and looking fantastic.

Write down your goal on the DAILY STEPS TO MY NUTRITION GOAL, see below. It takes approximately three weeks to change a habit, so make sure you only aim for only one habit change, but a substantial one.
Here is an example:

AFTERNOON BINGE is your main concern

Where did you go wrong? Did you eat continuously in the late afternoon? If so, focus on monitoring what you eat between 4:00 and 7:00 p.m. Plan your snack every day. Don’t worry about other food-habit goals for the time being. Concentrate on this difficult time until you have it under control and it becomes second nature. After you have achieved your goal, you can focus on your next change. Don’t be in a hurry. Relax and make improvements gradually. Doing it this way won’t disrupt your life and you’ll find managing the changes much easier.

DAILY STEPS TO MY NUTRITION GOAL: EXAMPLE

MY GOAL
To obtain a healthy weight and control my afternoon bingeing

MAIN OBSTACLE
Binge from 4:00 – 7:00 p.m.

FIRST STEP
Plan my 4:00 p.m. snack:
175 ml yogurt, plus 1 apple, or
8 soda crackers, plus 1 oz cheese, plus 1 kiwifruit or
1 cafe latte, plus 1 biscotti

Achievement: The First Week
Controlled afternoon snacks
Feel better

SECOND STEP
Plan my afternoon snack every day
Go for a walk at 5:00 p.m.

Achievement: The Second Week
Increased energy, good feeling, weight loss, increased sense of humor

THIRD STEP
Plan my afternoon snack every day
Revise daily food intake

Achievement: The Third Week
Better-shaped body, feeling confident, less cynical, laugh more

FOURTH STEP
Stop writing down snacks
Afternoon snacks are a new habit

Benefits:
Weight loss
Increased energy
Better shape
Sense of humor
Respect myself more
Deal with people better
More relaxed
Have you made the change? Did you find the change easy? Can it be incorporated into your lifestyle? Your attitude has changed. You need never go on a “diet” again. You are enjoying your meals - eating only when you’re hungry - planning delicious tasty meals and avoiding foods that aren’t your favorites.


DAILY STEPS TO MY NUTRITION GOAL
MY GOAL
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Main Obstacle
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FIRST STEP
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Achievement: The First Week
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SECOND STEP
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Achievement: The Second Week
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THIRD STEP
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Achievement: The Third Week
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FOURTH STEP
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BENEFITS
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Copy and keep handy


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