Tip # 1
Keeping a Food Dairy will be helpfull in tracking your eating Habits The aim is to have small meals 3 to 6 times per day.
Try to have your meals at least three hours apart.
Food Dairy
Tip # 2
The most important meal is your breakfast. Note; thebody tends to starve itself after 5 hours, so eat atmost 2 hours after being awake. Have a light to
meduim breakfast..
What should your meal plan be -
Breakfast
Snack
Lunch
Snack
Dinner
Optional Snack
Snack can be either fruit, vegetable/s, shake or a yogurt
Tip # 3
Lets start curbing your eating habit, lets get rid of the extra foods.
Eg. lets say for instant, you consume (eat) 9 dumplins per meals (note dumplins can be any thing)
Lets gradually reduce the portion size until we can be statisfied with only one. This is a gradual progression.
Eg. what about fast foods, KFC/Pizza, Burger King etc. on a Fridays, We tend to over indulge especially if you have children, two or three pieces of
FRIED chicken, FRIES, calories and more calories, and not to mention the sodas.
Are you this person - Go large, Burger, fries, dessert and a diet soda. The diet soda has the least calories but what about the sugars.
We thing we are doing some good bt we are not.
Lets see your food diary? click on this
Tip # 4
When beginning a new program, enthusiasm, motivation and expectations are generally very high. This can be good and bad. Motivation and
enthusiasm help you stay focused on the task at hand, whether it is eating better or exercising regularly, which is a good thing. However, many people
fall into the trap of trying to change too many things at once or setting lofty goals that are hard to achieve. If the goals are not met, most people
experience feelings of frustration and failure. These feelings can lead to undesirable behaviors like giving up. To avoid this let’s focus on effective goal
setting strategies.
Effective goal setting is based on six basic “S.M.A.A.R.T.” principles
1. Specific Define exactly what it is to be accomplished. Specific goals such as “walk two times this week for 30 minutes after work on Tuesday
and Thursday in the park” (describes how often, when and where) are more likely to be accomplished than general ones such as “walk more this
week”. The first statement allows you to assess your progress very easily.
2. Moderate Select no more than two goals per week. Selecting several goals each week will decrease your focus and make it more difficult to
stick to your goals. Once a goal has been accomplished and maintained, you can select new ones.
3. Attainable Make small, reasonable changes. If you’re not walking at all, do not try to walk every day. The smaller the difference between your
current behavior and your goal, the greater the chances you will accomplish it. Small success leads to big successes. Don’t set goals that require
absolute perfection.
4. Active Define your goals in terms of what “to do” rather than what “not to do.” For example “walk after dinner” rather than “stop lying on the couch
after dinner” is an example of active goal.
5. Record It is helpful to keep a record of your goals and progress each week. This record will increase awareness of your goals and provide an
accurate record of your progress. Let’s use the goal “walk two times this week for 30 minutes after work on Tuesday and Thursday in the park” as an
example. If you check off an activity in your exercise log each time you do it, then you can easily go back and evaluate how well you were able to meet
your exercise goal that week. The records can also be used to track your progress incorporating more physical activity over time.
6. Time-limited Assess your goals over short intervals of time (i.e. once a week). Sometime, even shorter intervals are helpful (day by day).
Reviewing your progress after short periods will enable you to review your accomplishments and troubleshoot difficulties early.
You can’t change your behaviors or eating habits without knowing what they are in the first place. Keeping track of what and how much you eat (self-
monitoring) has many benefits.
Self-monitoring can help you identify unfavorable eating patterns, like how often you skip meals and how long you go between meals or snacks.
Certain factors like time, locations , or activities can also affect what and how much you eat, whether you realize it or not. For example, certain times of
the day may trigger feeling of hunger or watching TV may trigger a desire to snack. With this information you can modify your habits and make changes
in your behavior. The act of writing down what you eat and drink not only helps you become more aware of how often you eat and drink, it also makes
you more aware of what you put into your body and whether it is appropriate or not. - Reference The Nutrisystem
Tip # 5
FRUTA TIP
Fruit should make up approximately 1/3 of your daily diet. However, Fruit Juice is a great alternative for those on the go to conveniently intake vitamins
and minerals they miss out on when they do not get their recommended daily portions. Fruta Juices have 100% Vitamin C, are rich in flavour and are
now available in convenient 250ml Cuta Fruta and 500ml Fruta Max bottles.
FRUTA FRUIT CRUSH
½ CUP FROZEN PEACHES
½ CUP FROZEN BLUEBERRIES/STRAWBERRIES
1 CUP FRUTA ORANGE JUICE
½ CUP FRUTA APPLE JUICE
½ CUP CRUSHED ICE
PINCH GROUND CINNAMON
(Garnish: Fresh Fruit)
Instructions:
Blend all ingredients until smooth. Garnish with fresh fruit (295 Calories per serving).
Benefits:
Orange Juice is a natural source of vitamin C (builds healthy bones, skin, ligaments & boosts immune system)
Apple Juice is a natural source of vitamin C may help protect against heart disease & cancer
Blueberries are rich in antioxidants, which help boost immune system.
Fruta Fabulous Pineapple Coconut Fruit Smoothie
4 servings
3 bananas
20 cubes ice
2 cans Fruta Pineapple Coconut (or 2 2/3 bottles Cuta Fruta Pineapple Coconut 250ml)
1 freshly juiced lime
1 tablespoon vanilla
Sugar to taste (optional)
Directions:
1. Blend bananas, Fruta Pineapple Coconut juice, lime juice and vanilla in blender.
2. Add ice to mixture and blend until smooth.
3. Mix in sugar to taste (optional).
4. Serve in glasses chilled in the freezer. Dip rims in sugar before serving.
Tip # 6
Breakfast can be as simple as a cereal and what better to have - Foska Oats.
Within your meal plan you are now able to best see your progress and eliminate your extras. Extras means excess of or just too much of...
Benefits from having Foska Oats
Lowers your cholesterol levels, regulate your blood sugar, reduce blood pressure, reduce your chances of getting certain cancers, and act as an
effective laxative.
Soluble fibre from oatmeal, as a part of a low-saturated, low-cholesterol diet, may even reduce the risk of heart disease
Provides vitamins and minerals
Rich source of carbohydrates
Well-balanced protein and essential fatty acids
Ready to serve direct from the packet or to be cooked in less than one minute.
Foska Oats are made from the finest selected sunripe oats.
Directions:
Quick cooking: 2 cups Foska Oats, 5 cups cold water, salt totaste, heat to cooking and cook in less than 1 minute, stirringoccasionally. If milk is used
insteadof water, constant stirring is needed.
Modern style: The most delicious ready-to-eat cereal you have ever tasted. 3 ozs. Foska Oats straight from the packet to the plate, no saucepanto
wash up. Especially delicious withadded raisins or fruit.
Nutritional Facts:
Serving Size: ½ cup cooked(40g Dry)
Calories: 150 (cereal alone)
190 (with half cup of Vit A&D Fortified Skim Milk)
Tip # 7,
To lose weight it needs a great deal of self motivation, encouragement from family and friends. Lose it for you, because you want to and not for
someone or something or occasion. You have the power to do it.
This Saturday is the final weighing for you. I know you can do it.
Thank you for participating
WELLNESS TIPS
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