Alton’s Weight Loss

1. 1. 1. Diata (diet) is from the Greek “Way of Life”
      2. Sugar in fruit is nutrient rich.  A small piece of donut has the same number of calories, but is not nutrient rich.
      3. Change your energy to nutrient ratio

EXERCISE

• • • Aerobic
    • Weight Bearing

COLORS:

• • • Purple and blue predict anthocyanins which are powerful antioxidants
    • Leafy greens

• • • Fruits
    • Whole Grains
    • Leafy Greens
    • Nuts
    • Carrots
    • Green Tea
  • 3x Weekly
    • Oily fish / See below
    • Yogurt
    • Broccoli
    • Sweet Potato
    • Avocado
  • 1x Weekly
    • Red meat
    • Pasta
    • Dessert
    • Alcohol
  • Do not eat
    • Fast Food
    • Soda
    • Processed Meals
    • Canned Soups
    • “Diet” anything

Packed Fish
Brisling, Blue Pilchard, Smig, Sprat,
Sardines, Herring, Pilchard

Drain packed canned fish
Add 1 TBL vinegar
1 TBL parsley
1/4 tsp lemon zest
Black pepper
FOLD TOGETHER and rest 1 hour

Cut bread, brush with oil and broil
Halve an avocado and remove flesh
Spread avocado onto toast
Distribute the fish and garnish
with parsley, lemon and salt

• • Soy milk – low fat and enriched
  • JUICE
    • Pomegranate
    • Acai Juice
    • Concord Grape
  • FROZEN FRUIT
    • Blueberries, blackberries
    • Strawberries, peaches
    • Peach, mango, bananas