Are you ready for a LIFESTYLE CHANGE? By Sarah Janousek

New Food Pyramid, 2005

Panera Bread Full Chipotle Chicken on Artisan French: 1070 calories, 55 grams of fat French Roll: 180 calories, 2 grams of fat Caramel Latte: 410 calories, 18 grams of fat Total: 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

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 calories 2)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 calories 1 hour of playing basketball burns 650 calories 1 hour of hiking burns 330 calories 1 hour of swimming burns 395 calories 1 hour of tennis burns 395 calories 1 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 calories 1 hour of playing cards burns 110 calories 1 hour of mowing the lawn burns 310 calories 1 hour of grocery shopping burns 335 calories 1 hour of gardening burns 310 calories 1 hour of brisk walking burns 280 calories 1 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