Are you ready for a

LIFESTYLE CHANGE?

By Sarah Janousek

New Food Pyramid, 2005

Panera BreadFull Chipotle Chicken on Artisan French:1070 calories, 55 grams of fatFrench Roll:180 calories, 2 grams of fatCaramel Latte:410 calories, 18 grams of fatTotal:

1660 calories, 75g fat

Half Smoked Turkey Breast on Sourdough:240 calories, 9 grams of fat

Apple:60 calories, 0.2 grams of fat

Small Iced Green Tea:90 calories, 0 grams of fat

Oatmeal Raisin Cookie:90 calories, 3.5 grams of fat

Total: 480 calories, 13g fat

Burrito: Rice, Black Beans, Steak, Cheese, Sour Cream,

Lettuce

Burrito Bowl: Rice, Chicken, Tomato, Lettuce, Cheese

OR

1035 calories, 40g fat 445 calories, 18g fat

Jimmy Johns

Country Club Sandwich,

Regular Chips, Large Coke:

1,397 calories, 46g fat

Slim 4 Turkey Breast, Skinny Chips, Small Diet Coke:

537 calories, 6g fat

Healthy Meal Choices

Breakfast:1) Whole grain toast with peanut

butter and banana pieces, orange juice; 500 calories

2) Cheerios, soy milk, blueberry and strawberry pieces, orange juice; 400

calories

Healthy Meal Choices

Lunch:1) Pasta Salad with mixed vegetables,

small apple, water or tea; 330 calories

2) Caesar Salad with grilled chicken, orange, water or tea; 340 calories

Healthy Meal Choices

Dinner:1) Marinated Portobello mushrooms

with provolone, bread roll, carrots and broccoli, soy milk; 500 calories

2) Grilled Salmon on sourdough bread, corn, mashed potatoes, soy milk; 600 calories

Healthy Meal Choices

Snacks:1) Fruit Smoothies; around 200

calories2) 1 cup of Mixed Nuts (almonds &

walnuts especially); 250 calories

Exercise

Treadmill, elliptical, stationary bikes, weight machines, track, crunches, push-ups, stretches…..

Sound boring? Spice up your workout!

1 hour of dancing burns 375 calories1 hour of playing basketball burns 650 calories

1 hour of hiking burns 330 calories1 hour of swimming burns 395 calories

1 hour of tennis burns 395 calories1 hour of yoga burns 260 calories

1 hour of stair-climbing burns 590 calories

Even these activities burn calories, so don’t be a couch potato!

1 hour of playing the piano burns 180 calories1 hour of playing cards burns 110 calories

1 hour of mowing the lawn burns 310 calories1 hour of grocery shopping burns 335 calories

1 hour of gardening burns 310 calories1 hour of brisk walking burns 280 calories1 hour of making love burns 300 calories

Smoking and Drinking

zzzz….SLEEP!Adults 7 to 8 hours a night

Children and Elderly 9 to 11 hours a night

Establish Social Relationships

Today is the day

For a healthier you!