1. Kicking the Junk Food Habit Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. Junk Food – The American Way Junk food, it is the American way of life Food manufacturers tantalize us with a new snack food each day These foods are fun or intriguing or just a needed change from the normal wholesome foods we are expected to eat to stay healthy. Unfortunately for many Americans, they are also addicting.

3. What is Junk Food? Junk food can be defined as any food which contributes little or no nutrient value to the diet, but instead provides excess calories and fat like: Candy bar Breakfast pastries Potato chips Cookies Ice Cream Pizza

4. Two Alternatives to Kick Junk Food Habit: 1 st COLD TURKEY Cleaning out refrigerator and cupboards of all junk food Do not tempt self by keeping them around. Focus on eating healthy foods Keep a fruit basket on counter Plan alternative activities for when you might be tempted Avoid situations like television watching, which may spur a "junk attack". Next gain support from someone who cares

5. Two Alternatives to Kick Junk Food Habit: 1 st COLD TURKEY Reward yourself for making positive change – Take a sunset walk – buy a new compact disk – get yourself a new shirt or blouse – Do not reward yourself with food Notice the benefits which motivate for lasting change: – Are you less tired? – Less irritated? – More self-confident? – Are you sleeping better?

6. Two Alternatives to Kick Junk Food Habit: 2 nd Gradual Elimination Identify your weaknesses and develop a game plan for gradually eliminating (or at least controlling) the junk food intake in your diet Make one change every 3 to 4 weeks It is estimated that if you make a positive change and maintain it over a 6 to 9 week time frame, you will be able to live with it forever.

7. Solution to Junk Foods: Consume in small amounts Work them in to a healthy lifestyle Key is not to over consume Also do not to replace healthy foods with junk food Maintain an active lifestyle which burns off the extra calories these foods contribute.

8. Benefits of Kicking Junk Food Habit Better sleeping patterns Less indigestion Regular bowel movements Less irritability Increased stamina Weight loss. Most people who avoid junk food for a long period of time have no interest in returning to that eating style, knowing the averse health effects it creates