Donald 🐝 Grandy PN Blog

Brand Ambassador beBee, Foundi ... St. Thomas - Ontario View profile
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Kitchen Makeover? No... This is not a Reno

Kitchen Makeover No… This Is Not A Reno! · Yes-A kitchen makeover gets rid of the non-nutritious stuff and/or foods that trigger you to make poor eating choices. · Then it replaces the junk with a bounty of health-promoting foods. · Yes-A kitchen makeover helps you stay in contro ...

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WHAT SHOULD | EAT?!

OUR 3-STEP GUIDE FOR CHOOSING
THE BEST FOODS FOR YOUR BODY

This easy-to-use chart shows you how to make healthier nutrition choices
for achieving your goals, while still enjoying the foods you love

KNOW YOUR FOODS

Nutritional value varies, but don't think of food as good” or bad’. Seeing it on a spectrum from
“eat more” to ‘eat less” helps you make better choices without branding anything off mits.

EAT MORE

PROTEIN CARBS

eT De®

Eggs nd EE Sedct. led Outen
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crocodle, horse

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yest cheese frozen nat

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Lents and beans.

Aim for a mix of whole-food tats
(ike nuts and seeds), blended whole
foods (ike nut butters), and pressed
ols (ike olive and avocado).

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WE adied ga

ow
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Processed Processes
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These foods are aiso rich sources of fats, RR
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Wondering about portions? Check out www precrsiomutribon. coy

VEGETABLES

Veggies of varying colors provide different nutrients and health benefits.
So make it a pont to "eat the ranbow’!

slr eio¥a

oon TT TWO orgs Gres pwoes
Eating a variety of colorful fru and starchy vegetables (like potatoes) also helps
you “eat the rainbow”, though these foods live in the carbohydrate category.

Not a veggie lover? Add herbs, spices, and aromatics, whech enhance flavor and provide 2ddibonal heath benefits
To learn how, check out www precsonnution. comy/Create-the perfect meaknfographs
and www precsionmrition.com/ dont le vegetables afographic

BASE FOOD CHOICES ON YOUR GOALS

The proportions of your food intake that come from the “eat more’, “eat some’, and
“eat less’ categories wil depend on how you eat now, and what your goals are

© eatmore’ ‘eat some” (@) ‘eat less’

EEX.

* you wart to generaly oyouwant to sgnficonty + you wont to sgficanty you love eatng hs way
Moro your heath Frieove you heat? Frrove your heath, of {The rouse won't make
youre newto exerase oF you exercise moderately, restat Shoe se Be
exercise moderately or are trang for an event heakt * you're prepanng for a
. J fie a hattenarathon or * you are trang for a magn bodybuilding. physaue, of
per #4 Ghetade cose alot event tke a ele athietc competion
«you wank tolock feel, and OMAN OF TITER 4 0 ro oud for you
Derform a te better than © you want above-average body s looks or
average body composson, athietc performance.
performance, and/or
recovery

ADJUST FOR YOUR
PREFERENCES AND LIFESTYLE

Your "eat more’, "eat some’, and “eat less” list is unique to you and may evolve as your
goals, likes, and dislikes shift over time. Use the table below to note your preferred foods

CREATE YOUR OWN SPECTRUM

PROTEIN CARBS FATS VEGGIES

Green foods | ike Green foods | ike Green foods | ike
or want to try: or want to try: or want to try:

 

Yellow foods Yellow foods Yellow foods
| want to incorporate | want to incorporate: | want to incorporate:

Red foods Red foods Red foods
| want to nduige n: I want to ndulge in: | want to nduige n:

HOW TO ADD FOODS TO THE SPECTRUM

At some point, you're going to want to eat foods that aren't on our spectrums.
Here's how to categorize them.

FIRST, FIGURE OUT THE MACRO CATEGORY:

ow. * Which macronutrient delivers the majority of the calories?
Classifying a food as the macronutrient that delivers the most calories is
generally a safe bet

* Which eating style do you follow?
For example, with most approaches, butternut squash would count as a vegge.
For someone eating low-carb or keto, it meght be a source of carbohydrates.

* How is this food commonly eaten?
Perhaps as a protem, starchy side, or fatrich topping?

NOW, DETERMINE ITS PLACE ON THE SPECTRUM:

How close is it to a whole food?
Generally, the more processed a food, the further it moves toward “eat less’.

®» = §

Apple Applesauce Apple juice

REMEMBER, YOU'RE THE BOSS

We've given you some ideas to get started. But YOU know best on
what works for you. Sustanable nutrttion always prioritizes: S/

v the foods and flavors you truly enjoy,
v the things you know how to cook or prep,
v and the portions that make sense for YOU.

What Should I Eat?

“What foods should I eat?” · It’s a question we hear often. Sometimes in desperation. · Not because of the easy choices—spinach, duh!—but because of the not-so-obvious ones that cause confusion. · Foods that have been demonized then celebrated. Or celebrated then demonized. Or th ...

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How (and why) to make the perfect Super Shake.  · Delicious liquid meals that save time, nourish and satisfy. · By John Berardi, PhD · Maybe you need a quick breakfast before the morning commute, or an energy-replenishing lunch you can eat on your way from gym to meeting. · Somet ...

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I'm just waiting for the perfect time. · By Krista Scott-Dixon, PhD · Many of us wait for the “perfect time” with our health, nutrition, and fitness. But this all-or-nothing thinking—as in, “If I don’t do this perfectly then it’s awful!”—rarely gets us “all.” It usually gets us “ ...

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What Are You Looking For In A Coach?

Many people looking for a coach — but not all — have already been through the revolving door of “miraculous results in 10 days.” · Are you tired of losing weight fast on some crash diet, only to be thrown off the horse to gain it all back? Tired of yo-yo-ing, and tired of program ...

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WHY IT’S SO EASY
TO OVEREAT JUNK FOOD
AND 7 WAYS TO STOP

Can't resis hips...cookies...ice cream? It's normal to feel out of control
foods are 0 make us overeat. Here's how it works - and what to dc

MARKETING TRICKS MAKE PROCESSED
FOODS SEEM “GOOD FOR YOU”

Bright colors, Buzzwords like
cartoon characters, ‘organic’, ‘vegan’,
and ‘gluten-free’
create the illusion

often there 1s very little nutritional difference betweer
rganic treat and the conventional one

Swewedi 8 Sone foe 45
Tota Cotabyate Xg Tota Canchyorste 24
[an

Spe 16g

Frotem 55

BIG PORTIONS CONVINCE US
WE'RE GETTING A “GOOD DEAL”

th processed foods, you're often getting more volume
(and more calories). Who doesn't want more for less?

have lots of appetite
1s seem endless

HARDER TO OVEREAT: EASIER TO OVEREAT:

One single food, lke apples A vanety of flavors and textures
to amuse you forever

 

MULTIPLE FLAVORS AT ONCE =
PARTY IN YOUR MOUTH

Long ago, humans prioritized calorie-dense foods to help them survive. Today,
manufacturers use calorie density to create hyperpalatable (and easily accessible) junk food

The anatomy of an irresistible bite
Stimuli Stacking The Big Five

Sugar, fat, and salt aren't that appealing on ther To make it to mass market, processed
own. But combined in the form of a eat (ike a foods must be:
salted caramel browse) they're rresistiole

© Calorie dense, usualy hgh n sugar and/or fat
© ntensely flavored
© \mmeciately delicious, love atfrstbte

© Vetted down easly — the foo most crssoves
0 you mouth
© Easy to eat — no effortful chewng needed

7 WAYS TO STOP

OVEREATING JUNK FOOD

w deliciousness gets manufactured, use these strategies to build
awareness of you havior and control treat consumption.

NOTICE YOUR CHEWING

It's easier to overeat when Also consider:
food is easy to chew. A fun
experiment: Compare how
many chews it takes to

* How long it takes to
eat each food
* How satiated you feel

swallow processed vs
afterwards

whole foods
© How much you want

to keep eating

i WHOLE FOODS
PROCESSED FOODS c -25 chews
-10 chews

EVALUATE YOUR PANTRY

To change the way you grocery shop and eat, first become aware of what
kinds of food you buy - and why you buy them.

g —C A How many junk foods marketed as ‘health foods” can you find?
®, * How many celebrity endorsements do you see?
* What self-care promises do you find?

o List the number of treat foods you have in your kitchen

LOOK FOR HABIT PATTERN

 

  

Habits are powerful, for better or worse. When we have a habit of using food
for reasons other than physical hunger, it can lead to overeating

 

NL
pe tmcoen TN

 

REWARD ~~ BEHAVIOR

First, identify your triggers
A trigger can be a
Feeling

Time of day
Social setting

Place

 

Thought pattern

 

 
   
   
   
   
   
 

what am I feeling?
What time ts (+7
who am T with?
where am 7

what thougirts am T having?

This self-knowledge will help you prevent triggered eating in the future.

FIND FEEL-GOOD HABITS
THAT SUPPORT YOUR GOALS

Once you know your triggers, disrupt the cyc reward

by replacing eating with an activity that supports your

Most effective stress relievers:

Exercising and playing sports

Reading

Listening to music

Praying or attending a religious service
Spending time with friends and family
Getting a massage

Walking outside

Meditation

Yoga

Creative hobbies

 

These habits boost neurotransmitters like serotonin, GABA, and oxytocin,
which calm down the stress response and induce a feeling of wellbeing

PUT QUALITY ABOVE QUANTITY

    

   

Processed foods use cheap ingre s, making it possible to sell

large quantities at a low price.

Whole foods provide high quality

  

nutrition, and you only Jumbo sizes might seem like a deal
payne because they offer high quantity, but
eventually you may pay a “health tax”
in the form of fat gain, metabolic
problems, and poor health.

 

Use the “traffic light” system to put quality first

Make your own list of red, yellow, and green light foods

“Red” foods are “no-gos”
that you tend to overeat,
make you feel sick, or don't
help you meet your goals.

“Yellow” foods aren't the
worst choices, but if you eat
too much of them you might

have regrets.

1 “Green” foods are nutritious
» i) and make your body and

CBN 25,0) mind feel good. Eat these
J whenever you want.

Your list may be unique to you - 1.e. chocolate chip cookies
might be “red” for you, but “green” for your friend

 
 
 

SLOW DOWN

If changing the foods you eat freaks you out, allow yourself to eat

 

whatever you want, but slowly and mindfully

 

ZZ

V/ Sit at a table and Vv Eatin a calm environment Vv Put your utensils
use real dishes. with no distractions down between bites.

 

(5
V/ Set aside atleast 20 v/ Choose whole, fier-rich Vv Eatto 80
minutes per meal foods that take time to chew percent full

BE NICE TO YOURSELF

Self-criticism and crash dieting may work in the short term, but they usually
sabotage your goals in the long term. Approach your overeating with.

KINDNESS

Work with yourself

HONESTY instead of against

How are you really With yourself

behaving around this attitude
food? The more of support and

non-judgment, you're o CURIOSITY

accurate you are at
perceiving yourself, cre Lis ipove Explore your habits
the better you can | with openness and
support yourself to nterest, not
change. criticism

Manufactured Deliciousness

Why you can’t stop overeating · By Jennifer Broxterman, M.S., RD · You know the feeling: One salty crunch turns into 100, and suddenly you’re licking the cheese dust and wondering: What’s wrong with me? · Actually, it’s normal to feel like you can’t stop overeating certain thing ...

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THE SICKEST
COUNTRY IN THE

    
 

  

-HIGHEST DEATH RATE
-100 MILLION AMERICANS
RAVE PRE DIABETES
AND DWABETE §
"HIGHEST OREsITY
RATE S PER CAPITA
ONE OF TRE
5 RIGHEST RATES
OF HEART DISEASE
ALD UPPER RESP RATIRY
INFECTION

NSIVE MEDC WOE

Metabo Law

Most people don't know and don't care that they are at the bottom of industrialized nations in many areas, including health. It is VERY difficult to get around it unless you spend a lot of money and time preparing or growing your own food. Health care is reactionary/emergency foc ...

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How Do You Fit Regular Exercise Into a Busy Schedule?

It can be hard to fit regular exercise into a busy schedule. #whatsyoursecret to finding the time?  Some people feel more confident in themselves when they have a reliable routine. · What made you choose to get more physically active? Because I wanted to be ready to make the most ...

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It takes time to master a science. Compared to chemistry,
for example, nutrition is in its infancy.

«1200 BC

 

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Why Nutrition Science Is So Confusing

By John Berardi, Ph.D.From a certain perspective, nutrition science can seem like a mess. From another, it illustrates the very nature (and beauty) of the scientific process. Here we’ll explain why nutrition science is · so confusing at times. We’ll also explain why, in the grand ...

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