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Are you ready for a LIFESTYLE CHANGE?

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,

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Are you ready for a LIFESTYLE CHANGE?

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  1. Are you ready for aLIFESTYLE CHANGE? By Sarah Janousek

  2. New Food Pyramid, 2005

  3. 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

  4. Burrito Bowl: Rice, Chicken, Tomato, Lettuce, Cheese Burrito: Rice, Black Beans, Steak, Cheese, Sour Cream, Lettuce OR 1035 calories, 40g fat 445 calories, 18g fat

  5. 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

  6. Healthy Meal Choices Breakfast: • Whole grain toast with peanut butter and banana pieces, orange juice; 500 calories • Cheerios, soy milk, blueberry and strawberry pieces, orange juice; 400 calories

  7. Healthy Meal Choices Lunch: • Pasta Salad with mixed vegetables, small apple, water or tea; 330 calories • Caesar Salad with grilled chicken, orange, water or tea; 340 calories

  8. Healthy Meal Choices Dinner: • Marinated Portobello mushrooms with provolone, bread roll, carrots and broccoli, soy milk; 500 calories • Grilled Salmon on sourdough bread, corn, mashed potatoes, soy milk; 600 calories

  9. Healthy Meal Choices Snacks: • Fruit Smoothies; around 200 calories • 1 cup of Mixed Nuts (almonds & walnuts especially); 250 calories

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

  11. 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

  12. 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

  13. Smoking and Drinking

  14. zzzz….SLEEP! Adults  7 to 8 hours a night Children and Elderly  9 to 11 hours a night

  15. Establish Social Relationships

  16. Today is the day For a healthier you!

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