Healthy Performance by Dr. Bridget Chufo

Consume the vital 3 macronutrients in unlimited amounts...

1. Lean Protein
2. Fruits
3. Vegetables

Unlimited means just that - as much as you want to eat of fruits, vegetables and lean protein!

1. At any meal you could eat as much salad made with as much lettuce, tomatoes, cucumbers, peppers, onions, carrots, and radishes as you want.
2. Vegetables can be 3 cups or more green beans, broccoli, cauliflower, carrots, asparagus, squash, etc.
3. Lean protein could be 6 chicken breasts at a sitting to give you an idea of the meaning of unlimited.

Water - Drink lots of water!

1. Drink atleast half your body weight in ounces of water to all your body weight in ounces of water a day.

Eat some form of protein every 3-4 hours.

Avoid the BIG 5 as much as possible..

1. Starch
2. Sugar
3. Salt
4. Dairy
5. Fat

1. Breakfast
2. Mid-morning Snack
3. Lunch
4. Mid-afternoon Snack
5. Dinner
6. Evening Snack

Eat every 2-4 hours without exception...

Make sure you are putting something healthy in your mouth a minimum of every 2-4 hours. This will help stabilize your sugar-insulin level and keep you from becoming hungry and snacking. It will also help keep your metabolism elevated, which, in turn will help burn more calories, which will make you stronger, leaner, and healthier.

The minimum amounts listed here are guidelines to make sure that you eat atleast this amount and not to limit your intake.

PROTEIN: - MINIMUM OF 6-10 OZ. per day (28 grams = 1 oz.) to a maximum of as much as you want to eat.

1. Protein consists of ANYTHING THAT WALKS, SWIMS, OR FLIES Size of palm of hand/deck of cards = 3 oz.
2. Chicken, turkey (be sure to remove skin and fat before eating), veal, fish, eggs, skim milk, tofu, and spirulina. (After Day Six, if desired, red meats, such as lean beef or lamb chops may be eaten once a week.)
3. Healthy Performance protein drinks – unlimited
4. Healthy Performance protein bars – limit to 1 per day, cut with a knife into small bites.
5. Eat protein every 3-4 hours.

FRUITS: UNLIMITED - MINIMUM OF 3 SERVINGS TO A MAXIMUM OF AS MUCH AS YOU WANT TO EAT

1. 1 serving = ½ cup
2. Apples, apricots, blackberries, blueberries, cantaloupe, cherries, cranberries, currants, gooseberries, grapes, grapefruits, guava, honeydew, kiwi, kumquats, lemons, limes, loganberries, mangos, mulberries, nectarines, oranges, pears, peaches, papayas, pineapple, pomegranates, plums, raspberries, rhubarb, strawberries, watermelon and any others not listed with counselor’s approval. (Fruit juices are not whole fruits and should not be consumed. The juice has all the sugar with none of the fiber).
3. For best results: bananas, figs and prunes should be limited to one serving a day.
4. Fresh fruit is preferred. If using canned fruit, purchase fruit packed in juice; if packed in syrup, rinse the fruit in water before eating to avoid unnecessary added sugar.

VEGETABLES: UNLIMITED - MINIMUM 4 SERVINGS TO A MAXIMUM OF AS MUCH AS YOU WANT TO EAT

1. 1 serving = ½ cup cooked or 1 cup raw
2. Fiber Vegetables - Asparagus, artichokes, broccoli, Brussels sprouts, carrots, chives, cauliflower, eggplant, leeks, okra, onions, parsnips, pumpkin, rutabagas, string beans, tomatoes, turnips, zucchini.
3. Water Vegetables - Bean sprouts, beet greens, cabbage, celery, collards, chard, cucumber, dandelion greens, endive, kale, kohlrabi, lettuce, mushrooms, greens, parsley, peppers, radishes, spinach, turnips greens, wax beans, watercress, and any others not listed with counselor’s approval.

WATER: THE IMPORTANCE OF HYDRATION

1. Water sets the body’s metabolic thermostat. When there is not enough water in the body, it goes into survival mode and drops its temperature and conserves heat by storing fat for insulation. With sufficient water, body temperature rises and fat is burned. So be sure to drink up!
2. Minimum Amount to Drink: Weight/2 = Water in Ounces - (i.e., weight is 160, water intake is 80 oz.)
3. Maximum Amount to Drink: Weight = Water in Ounces - (i.e., weight is 160, water intake is 160 oz.)

SUPPLEMENTS: KEEPING YOUR BODY HEALTHY

1. Healthy Performance supplements support nutritional, wellness and weight loss needs. Nutritional supplements are important because they keep the body functioning at an optimal level, and when the body is functioning properly, weight will come off easier and faster. So it’s simple - be sure to take the recommended dosage of vitamins, minerals, EFAs (Essential Fatty Acids) and herbs each and every day as designed by your counselor.
2. Minimum Amount to Drink: Weight/2 = Water in Ounces - (i.e., weight is 160, water intake is 80 oz.)
3. Maximum Amount to Drink: Weight = Water in Ounces - (i.e., weight is 160, water intake is 160 oz.)

Be Cautious With The BIG 5

1. Sugars
2. Starches
3. Salt
4. Dairy
5. Fat

STARCHES: CAUTION! – Minimum of 0 to a maximum of 3 servings per day

1. Breads, toast, French toast, bagel, buns, pastas, potatoes, rice, chips, crackers, cereals, popcorn, pretzels, beans, corn, beets, and peas.
2. Keep in mind that these starchy carbohydrates when digested, will turn to sugar in the body, which without being burned as fuel, will turn into fat!
3. Note: potatoes, corn, beets and peas are STARCHES. 1/2 cup cooked = 1 serving and should be counted towards your starch intake per day.

DAIRY: CAUTION! – Minimum of 0 to a maximum of 1 serving per day

1. ANYTHING THAT COMES FROM A COW
2. Cheese, yogurt, butter, oils, salad dressings, gravies, soups, etc. Follow serving sizes listed in serving section of this booklet or serving size for one on label.

FATS: CAUTION! – Minimum of 0 to a maximum of 3 serving per day

1. ANYTHING THAT LEAVES A FATTY RESIDUE on the plate.

SUGARS: CAUTION! – Minimum of 0 to a maximum of 3 serving per day

1. Jam or Jelly, 1 Tbsp. = 1 Sugar
2. Syrup, Maple, 1 Tbsp. = 1 Sugar
3. Syrup, Sugar-free, 1 Tbsp.

SALT: Use salt sparingly

1. Salt can really bring out the flavor in your food; but did you know that salt actually pulls the moisture from your body, making weight loss more difficult. Instead of salt, use herbs to flavor your foods. Any seasoning without salt as an ingredient – use parsley, rosemary, thyme, sage, cilantro, paprika.
   

   If you're retaining water, you can:

   1. Increase the amount of water you drink each day
   2. Take Healthy Performance Aqua Balance.
   3. Drink 2 cups of hot water with two (2) tbsp. lemon juice first thing in the morning.
   4. Drink 1 cup of hot water with one (1) tbsp. apple cider vinegar first thing in the morning.
   5. Eat asparagus.

   Any of these methods will help you minimize the excess fluid in your body, which in turn will help you lose weight.

At Healthy Performance, we want to do whatever we can to help you achieve your weight-loss goals..

That’s why we’ve put together the following list of helpful ideas to help you live realistically every day. We understand that you still have to live while you’re in the process of losing weight and becoming healthier. That’s why Healthy Performance is a program that you can continue the rest of your life, not something you go on and off of like the familiar “yo-yo” plan. This plan will help you eat at restaurants, on picnics, when you’re alone at home, on an airplane, on the run. Simply put, it will give you tips to handle eating regardless of the occasion. It will show you how to become leaner and healthier every day of your life. Put these ideas into action, live them, and you will have the smaller, healthier body you’ve always wanted.

PLAN PLAN PLAN! I know what you’re thinking:

1. Who has time to plan what they eat? You do. If you really want to lose weight and becomes healthier, you must make this your number one priority. Planning what, when, and where you eat will make a significant difference in your weight loss success. Remember you’re on a weight loss journey; be sure to plan your course. Each night, plan what you’ll eat the next day and write it in your food journal.

Keep the Healthy Performance “Anything that Enters your Mouth” diary every day.

2. Research shows that people who keep an honest food/drink journal have four times greater success losing weight than those who don’t. Every day, write down everything you eat or drink as you do it. Do not wait until the end of the day or week; write it down immediately so you don’t forget anything. In fact, if you’re “planning,” you’ll write it ahead of time and then simply check it off once it is consumed.

Always eat a protein-filled breakfast.

3. This will raise your metabolism as much as ten percent. Protein shakes, eggs, fish or chicken do wonders for you physically, mentally, and emotionally. By eating protein, you will build muscle. Muscle will replace fat. Muscle needs six times more calories than fat to stay nourished.

Eat every 2-4 hours WITHOUT EXCEPTION.

4. Make sure you are putting something healthy in your mouth a minimum of every 2-4 hours. This will stabilize your sugar-insulin levels and keep you from being hungry and snacking. It will also help keep your metabolism elevated, which, in turn, will help burn more calories.

Size Does matter!

5. In today’s world, it’s a common sentiment that bigger is better. Think about it. These days we super-size everything from food to cars. Well, no more! - at least not when it comes to losing weight and living healthy. You have to start thinking much smaller than you have been used to except when it comes to fruits, vegetables, and protein.
   For all other foods and drinks, think smaller.
   1. If you want a bowl of cereal, only eat as much as they give you in the, pre-packaged serving sizes, or as much as specified on the label as a serving size.
   2. It’s okay to eat a half of a frozen bagel, which equals one serving. Just avoid those chain bagel stores where one bagel equals FOUR servings!
   3. Like pasta? Did you know that one entrée of pasta in a restaurant is usually 3-6 serving sizes? No wonder we are growing as a nation! One person eats the same amount that it takes to keep six people well-nourished.

When choosing what to eat from the dairy group, opt for low and non-fat options if it makes no difference in taste.

6. Remember that there are plenty of calories and sugars in those low-fat and no-fat foods- so still use them sparingly. (Note: if you can’t tolerate the taste, go ahead and have the full-fat food; just eat less.)
   1. From the protein section, choose only the leanest meats prepared with the least added fat.
   2. When it comes to grains, concentrate on whole-grain bread and pasta, brown rice, corn tortillas, barley, and oatmeal. Whole grains contain more vitamins, minerals, and fiber. (Just because it’s brown, doesn’t necessarily mean it’s healthy or the best choice).
   3. Remember, whole grains are still starches and must be eaten sparingly, since starches can play havoc with sugar insulin levels.

When dining out, take half of what you order home with you.

7. Restaurants generally serve portions that are somewhere between 3-6 servings. Therefore, it is important to avoid going to a restaurant in “starving mode.” Otherwise, you’ll end up eating too much of that delicious bread they serve you. (Note: Bread is one of the foods you need to be wary of!)
   1. If you get a salad, order the dressing on the side.
   2. Dip your fork into the dressing first then into the salad. This will help prevent you from using too much.
   3. Fish is always a great choice; just make sure it’s not fried and that there are no added sauces.
   4. If the meal comes with a veggie and a potato or rice, skip the starches and ask for a double side of veggies.
   5. Order all gravies or sauces on the side or eliminate them totally (better yet – the more simpler prepared, the better).
   6. Request your fish be grilled or broiled with olive oil or lemon, not butter.
   7. Drink water rather than soda, coffee, or milk.
   8. Request no salt be added to your foods.
   9. Remember: don’t be shy, speak up! After all, you’re paying the bill; be picky and get only what you need. Just tell the waiter you have an allergy to unhealthy foods - you break out in fat!
   10. Order an appetizer size rather than an entrée size!
   11. Have a wine spritzer rather than a sugar-laden cocktail.

Eating at Work/ On the Go

9. Pack your lunch so you are in control of what you’re eating.
10. Have healthy snacks available at all times so you avoid the temptation to eat an unhealthy snack.
11. Pack hard boiled eggs, carrots, celery, pepper sticks or other raw vegetables.
12. Cut a Healthy Performance Crispy 15 or Crisp ‘n Crunch Bar into bite size pieces and put them into a sandwich bag (rather than biting right into it) to have them sitting on your desk. (Note: you should only have one of these bars per day.)
13. Keep other Healthy Performance snacks on hand
    1. Shake-its
    2. Protein chips
    3. Protein cruncho’s
    4. Protein double bites
    5. Protein pretzels
    6. A Healthy Performance protein bar/shake-it in your desk, car,purse is a great substitute if you miss a meal.
    7. Keep an envelope of tuna/chicken in your desk or cupboard.

Eating at Parties/During the Holidays

15. Never go to a party starving/hungry. Eat a healthy snack/meal before you go. This will decrease your tendency to eat unhealthy, high calorie foods
16. Make healthy choices - eat fresh fruit and vegetables (without dip), shrimp, salsa, and avoid cheesy, fatty dips and carbohydrates.
17. If you take food to the party, take a fruit, vegetable, or shrimp tray.
18. If you know you’ll be eating a higher carbohydrate meal, take Carb Reducer Plus 15 minutes prior to eating.
19. If you know you’ll have an alcoholic beverage, take Sweet Sense & Glutamine before you drink.
20. Sip slowly to make sure the drink lasts longer.
21. Drink at least two glasses of water in between drinks. Add a slice of lemon and fit in with the crowd.

Eating when travelling

23. Remember to plan - keep your weight loss journal and goals a priority.
24. Take Healthy Performance protein bars and Shake-its with you for healthy snacking.
25. Take your supplements. Talk with your counselor about switching your supplements to Jump Start during travel or vacations for convenience.
26. Adhere to the hints listed in the eating out section listed above
27. Have the hotel staff remove temptations from the mini bar and instead, ask that it be packed with bottled water and sparkling water.
28. Stop at a local market and buy a variety of fruit for your room so it’s available for a healthy snack.

1. Eat with chopsticks, especially salads ~ feeling full from bulk
2. Eat plums - prevents fat accumulation in belly, hips, and thighs
3. Eat hot peppers to increase metabolism
4. Aspirin works better at night as GI tract absorbs meds more effectively when body is at rest.
5. Use Fiber One® cereal instead of breadcrumbs.
6. Use spaghetti squash in place of spaghetti. Cut lengthwise - microwave for 12 minutes, then scrape tendrils from rind.
7. For tiredness, sluggishness, being "down," or weight gain, add 150-400 mcg. Iodoral (iodine) daily and iodine foods like rich seafood, eggs, unpeeled baked potatoes, shrimp, tuna, cod
8. Eat every three hours ~ protein shake --> fruit --> protein & salad --> protein shake --> fruit --> protein & salad

Water:

1. Plain or Flavored Water - Add Fresh Lemon, Lime, Orange, or Cucumber Slices.
2. 90% of the time when we think we are hungry, we are actually dehydrated and need water.

Protein:

1. Cold Shrimp
2. Healthy Performance Double Bites, Cruncho’s, Protein Chips
3. Grilled Chicken Strips (unbreaded), cut up
4. Healthy Performance Crisp ’n Crunch Bar (1-2/Day Check with Counselor)
5. Healthy Performance Protein Bar (1/Day)
6. Healthy Performance Protein Shakes (unlimited)
7. Hard-Boiled Eggs
8. Salmon strips
9. Skim Milk
10. Sliced Turkey Breast
11. Soy Nuts
12. Turkey Bacon

Fruits:

1. Apples cut up and sprinkled with cinnamon & Splenda®
2. Banana (can be frozen)
3. Cantaloupe
4. Fruit Kabobs made with tiny bite sized pieces
5. Grapes (frozen grapes are very refreshing)
6. Honeydew
7. Oranges
8. Pears

Vegetables:

1. Broccoli
2. Carrot sticks
3. Cauliflower
4. Celery sticks
5. Grapes (frozen grapes are very refreshing)
6. Cherry or Grape Tomatoes
7. Cucumbers
8. Mushrooms
9. Radishes
10. Red or Green Peppers strips

Simple Treats:

1. Fat Free Whipped Topping (2 Tsp.)
2. Sugar Free Jell-O®
3. Sugar Free Gum
4. Sugar Free Popsicle

Supplements:

1. Craving Cutter

The Healthy Performance program begins by detoxifying your system. To be successful in anything, it’s important to get off to a good, clean start.

Toxins, from the Greek word “tocikon,” are poisons. Unfortunately, our bodies are overwhelmed with these dangerous substances. We pick them up from various sources: A POOR DIET, pollution, cigarette smoke, pesticides, food additives, alcohol and caffeine, to name a few. Even canned foods and containers that have farm raised fish carry metals that accumulate in the body. Environmental exposures—especially mercury —are a main cause of toxin accumulation in the body. Mercury is used in medical and dental applications, in agriculture as an ingredient in many fungicides and pesticides, and by the cosmetics industry as an antibacterial agent. As mercury and other toxins accumulate in our system, any number of health problems can occur including weight gain, cellulite build-up, headaches, dull skin, bloating, fatigue, lowered immunity, and general aches and pains. Toxins are a serious threat to our overall health and well-being.

The problem is that the body doesn’t know what to do with these toxic substances, so it stores them outside of the regular elimination system in order to keep us from being poisoned. The brain reveals its toxicity through “foggy” headedness, difficulty concentrating, impaired memory, poor coordination and other non-specific lapses in brain function. The liver is our primary site for detoxification, and it is the main organ for neutralizing toxic substances. In the liver, toxic compounds undergo metabolic changes, and fat-soluble compounds are converted into water-soluble products that are then excreted from the body. Toxins exit the body through the bowel, the respiratory tract, urinary tract, and the skin. Because of this, toxins can build up in our body fat, making it very difficult to lose weight.

The Healthy Performance program aids the body’s detoxification process, resulting in easier weight loss and an overall healthier feeling. Although you may never be completely free of toxins, our goal is to help you reduce them to a level at which your body can function optimally. Detoxification allows you to reach a level of health you could not otherwise achieve. It’s a way to recharge, rejuvenate, and renew your body in preparation for a more active and healthier life. Detoxification is the best way to jump-start any weight-loss program. If your organs are not functioning at their peak capacity, it will be more difficult to get rid of those stubborn excess pounds, especially those last five to ten pounds.

The first step in detoxifying is to rid the body of the toxins that have invaded the cells and already caused damage and destruction. Thankfully this damage can be reversed in a relatively short period of time. Just by taking the Healthy Performance Ultra D-Tox capsule three times a day, for 30 days, you can help cleanse your body of these dangerous toxins. Throughout the program, you will be detoxifying your body with Ultra D-Tox in cycles: one month on, one month off, one month on... and so on.

The key components of getting started are to consume plenty of fruits, vegetables, proteins and water. Because of its high water content, fruit helps to flush the system; its natural sugars will help to wash the system easily and quickly. So you are encouraged to eat lots of fruits on the Healthy Performance program.

What your mother always told you is true: green, leafy vegetables are good for you! In this first step, they will help give you the energy you need to get off to a good start. Proteins will help build and repair tissues in the body that have been damaged or destroyed by toxins.

Finally, during this D-Tox stage, it’s extremely important to drink at least half, if not all of your body weight in ounces of water each day. Water is a natural cleanser. We need to put the body in a state of hydration in order to accelerate the weight-loss process. That’s why it’s important to drink lots of water, not just during this first stage of the program, but each and every day of our lives.

One of the most important aspects of Healthy Performance is eating enough of the right foods. It is highly recommended that you not skip a meal or snack and very important that you consume all that is listed for the eating plan each and every day.

It is essential that each day you eat a minimum of 4 Servings of fruit, 5 Cups of Vegetables and 6-10 oz. of Protein.

When we say unlimited fruits, vegetables and lean protein, we mean just that. Don’t think; just follow the recommendations!

For Example:

If you want to eat a whole cantaloupe or container of strawberries, do just that.

If you are hungry and want to eat an entire chicken or two or three or four, do just that. But remember to eat the chicken only, not the skin or any of the fat.

You can eat 10 tomatoes or a whole package of green beans. Remember the key word here to success is “unlimited.”

Remember that weight does fluctuate from day to day.

If your weight doesn’t go down – or if you gain – and you’ve followed the Healthy Performance eating plan – DON’T GET FRUSTRATED, DISCOURAGED – or give up. Stay on the plan and keep focused on your goal.

When this happens:

1. 1. Review your food diary – did you eat appropriate foods at correct intervals? Did you drink enough water each day?
2. 2. Have you made any changes in your pattern of exercise?
3. 3. Have you started taking a new medication or changed the dose of a medication?
4. 4. Have there been any changes in your life or routine?
5. 5. Write these answers down so you can identify the problems and solutions.

Talk with your counselor about your progress/lack of progress.

Congratulations!

You have successfully made the significant changes in your eating habits and life style and achieved your goal of losing weight, getting healthier and looking the way you’ve dreamed of looking for some time. You’ve adopted the Healthy Performance eating plan, nutritional supplements, one-on-one counseling and movement and incorporated them into your healthier lifestyle. You’ve learned how to eat the foods that give you energy, help you feel satisfied, and have you looking your best. Always, always remember the progress you’ve made and how far you’ve come. So ask yourself “What am I willing to do to maintain my weight loss?”

1. Will I continue to maintain my food diary? (25% greater long-lasting success)
2. Will I decrease my portion size and eat less? (No food is bad; it's the amount and frequency we eat that makes the difference)
3. Will I increase the amount of exercise I do each day/each week?
4. Will I cut way back on eating certain foods I like?
5. Will I do anything I possibly can to keep my healthier lifestyle, improved appearance and smaller size of clothes?

Now you’re ready to embark on the next phase of Healthy Performance—continuing your new lifestyle and maintaining your healthy weight. Losing weight has taken a lot of stamina, commitment, persistence and prayer, and you’ll continue to need this during the maintenance phase of your life.

Many do succeed at maintaining weight loss—they do so by:

1. Exercising consistently
2. Eating a low sugar and low fat diet
3. Eating every 3-4 hours
4. Drinking water
5. Using a food diary*

*A recent study found that for 1 group, keeping a food diary was the only way they kept their weight off for 18 months.

During maintenance you’ll need to continue to:

1. Maintain the changes in your eating plan
2. Take your daily wellness nutritional supplements as recommended by your counselor
3. Keep “back up” weight supplements handy for holidays and any weight gain exceeding 3 pounds
4. Maintain weekly to monthly contact with your counselor
5. Increase your patterns of movement as appropriate

Weighing yourself should only be done once each week—on the same day, at the same time, after going to the bathroom and without clothes (or in the same clothes if you get weighed at the Healthy Performance center). If your weight increases by 3 lbs. in any week, you should go back to the Healthy Performance eating plan of unlimited fruits, vegetables and lean protein until you are back to your goal weight.

It is also essential that you maintain your food diary during maintenance. This will help you maintain your healthy eating pattern, and also help you determine how your eating has contributed to weight gain, should it occur. Remember that some fluctuations in weight occur normally due to changes in our bodies—so don’t panic if your eating has been full of good choices and you gain a pound or two on occasion.

For the maintenance of your weight loss you may also:

1. Follow the Healthy Performance eating plan for 4-5 days of the week, and eat foods of your choice the other 2-3 days. Listen to what your body tells you.
2. Eat what you want each day, but pay particular attention to portion sizes.
3. Continue to drink your calculated amount of water each day.

To maintain your weight loss, exercise is critical, so you should:

1. Increase your exercise by 15 minutes/day.
2. Add 1 extra day of exercise each week, especially with weights.
3. Walk more with a friend.

Learn to think “progress, not perfection”, and think of maintenance as one day at a time. If you have a bad day of not making the best eating/drinking choices, don’t beat yourself up—but do get right back to healthy choices the very next day. Don’t give yourself permission to begin falling back on your old unhealthy eating habits. That is a sure way to re-gain what you worked so very hard to lose. Remember I can has become I am!

Here is a list of things you can and should do to help maintain your weight loss. Not all of these will work for everyone—find and use those suggestions that you believe will work for you—and use them.

Eating Tips

1. Like the foods that you eat.
2. Drink lots of water after dinner—it will help decrease evening snacking.
3. If it’s late and you missed dinner, rather than eating a meal, have a protein shake or Healthy Performance protein bar.
4. When eating, eliminate all else—except listening to soft music or looking at the scenery outside your window. Distractions promote excess eating.
5. Always measure out oil in cooking. Use Pam when applicable.
6. Try new fruits and vegetables you’ve not tried before—this will add variety and decrease boredom with foods.
7. Drink a glass of water before, during and at the end of a meal. You’ll feel full and eat less.
8. When you want to snack—or when you cook, chew sugarless gum.
9. Make it a point NOT to eat in your car or while watching TV.
10. Experiment with new and different foods and recipes to keep eating interesting for the long run.
11. After eating on a binge, eat your next scheduled meal—don’t skip a meal because you’ve over snacked.
12. Brush your teeth after each meal, especially after dinner to decrease the temptation to eat.
13. Continue to raise your metabolism by eating small frequent meals.
14. Eat breakfast like a queen/king, lunch like a princess/prince and dinner like a pauper.
15. When eating on the go—or when away from home, always have in mind 3 meals you can get anywhere:
    1. Salad with broiled chicken or fish and vegetables
    2. Open faced turkey sandwich or grilled chicken sandwich
    3. Healthy Performance pure protein meal replacement bar/Shake-it

Exercise Tips

1. After a meal or snack get up and move around
2. Put $1 in a jar every time you exercise—and at the end of a month use the money to buy yourself a new item of clothing

Self-Esteem Tips

1. Reward yourself with something other than food—a new outfit, scarf, shoes, bright nail polish or new cologne.
2. Increase your self-esteem—write down 5 things/qualities you like about yourself. Write 5 things/qualities that others like about you.
3. Have a goal other than the number on your scale—focus on looking good in a certain item of clothing or a decrease in blood pressure or cholesterol level.
4. Set as a goal to maintain your weight loss—forever.
5. Learn to accept compliments and simply say “thank you.”
6. Do something nice for yourself – EVERY DAY.
7. Be good to yourself and tell yourself positive things about yourself every day. Fake it till you make it.
8. Take time to relax.
9. Remember food nourishes the body and should be a source of enjoyment—but it will never serve as a replacement for people.
10. Like yourself, your body—and know that you can control your eating, and thus your weight. You are in total control.
11. Find clothes you like in colors you like and that fit you well instead of seeking out black and guessing the size.
12. Read one of Dr. Chufo’s inspirational messages from your food diary.
13. Keep a list of things you like to do—reading, sewing, talking to a friend, writing in a journal, gardening, doing crossword puzzles—and when bored, do one of those activities instead of being tempted to eat. It’s best to stay physical.
14. “Never get too hungry, angry, lonely or tired”. Forgive yourself after a binge.

Review the 5 D’s:

1. DETERMINE what’s going on—and why you’ve overeaten!
2. DELAY and your craving may pass.
3. DISTRACT yourself for at least 10-15 minutes.
4. DISTANCE yourself from what tempts you.
5. DECIDE how you’ll handle the situation.

Plan to grocery shop when,

1. You’re not hungry.
2. Stay in the outside aisles of the store—that’s where the healthier foods are located.
3. Use a shopping list to decrease putting snack foods into your cart.

Learn your eating weaknesses and If you eat when stressed,

1. use relaxation techniques.
2. use guided imagery.
3. call a friend.
4. develop a new hobby or participate in an existing hobby.

If you eat when angry,

1. Exercise.
2. Clean the house or wash the car.
3. Write a letter to the person you’re angry with or about.

If you crave something sweet, eat a piece of fruit (try frozen grapes).

If you crave something crunchy, eat celery or carrot sticks.

If you crave something salty, eat Healthy Performance Cruncho’s.

If you eat when you’re bored,

1. Plan and write out your weekly food menu.
2. Take a walk.
3. Call a friend.
4. Volunteer at an area agency.

People most at risk for maintenance failure:

1. Travel a lot—and get out of their eating/exercise routine.
2. Work long hours each day— they tend to skip meals or grab the wrong food/empty calorie convenience foods.
3. Work at high stress jobs—which tend to send you back to poor/bad eating habits.

Remember that it’s ok to “fall off the wagon” as long as you get right back on.

Don’t ignore danger signs—if you gain 3-4 pounds, look at why your weight has changed and make the needed adjustments right away.

Don’t allow a relapse into old habits to become a collapse of your healthy lifestyle.

Don’t take an all or nothing attitude toward maintenance.

1. Fresh fruit and vegetables – cleaned and ready to eat. Store in clear container in the front of your refrigerator.
2. Lean protein - hard boiled eggs, chicken, turkey, tuna packed in water.
3. Healthy oils - olive oil, canola oil.
4. A variety of vinegars – for use in cooking and as a salad dressing – balsamic, red wine, apple cider, raspberry.
5. A variety of dried spices – to add flavor without salt or fat - garlic, ginger, oregano, parsley, basil, dill, mustard, cayenne pepper, lemon pepper.
6. Fat-free low sodium chicken or vegetable broth for use in soups, sauces and rice.
7. White or brown rice.
8. Raisins and dried cranberries – to use in salads and as toppings for fish, chicken, or to add to rice.
9. Healthy Performance protein drinks and snacks.