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A Spray Mist Crave Controller Is Diet Defense… It  has been all over
the runways this season… models are spraying what seemed to be
mouth spray to cleanse and refresh the breath was really
homeopathic and helps you reduce
hunger cravings!!! Everyone
was spraying into their mouths this rapid-released formula that is
used to reduce hunger cravings quickly.
As a model before a show I can tell you that you really can’t eat…
not before a show, it  can quickly change your body. So the no eat
policy reigns strong.. but what to do if you are just craving??? Pills
are sometimes to obvious and people can take note, so spray a
little spray and no one is the wiser….
This product I chose because….Each spray delivers a highly
concentrated dose of supplements to help control cravings and
suppress your appetite. Unlike pills  sprays use micro-size
droplets directly into the mouth to start working quickly and yes it
is fresh tasting….Crave Control starts to work in minutes without
making you jittery or nervous. It’s safe, effective, convenient, and
easy to use… really easy to use.
You can just stick it in your bag or jacket pocket and when you
start to Crave and need Control you just spray it!!
As always …..I will always tell everyone…..The healthy way to lose
weight is to exercise, choose healthy foods, control food portions
and drink 6−8 glasses of water a day. Limit the number of calories
you eat every day and/or increase your daily physical activity….
added supplements are a benefit to these lifestyles.
Crave Controller is your Diet Defense is not habit-forming, and has
no side effects.
You should always consult your doctor before you take any dietary
supplement if you are being treated for a medical condition.
read more… click here.

The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer
medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before
starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you
should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you
feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended
for women who are pregnant or breast-feeding, or for any person under the age of 18.
© 2013 to date Prothinspo LLC, Pro-Thinspo LLC.com, Prothinspo.com and Prothinsposhop.com  All rights reserved.
“PROTHINSPO” is a trademark of Prothinspo Incorporated. All rights reserved.
All content on this website should be considered for entertainment purposes.

ONLY ON PRO-THINSPO DOES THIS PRODUCT COME WITH DIET,
EXERCISE, DIET JOURNAL, MEASURING TAPE, MEASURING CHART AND  
FAT BURNING FOOD LIST AND EMAIL BOOKS AND MORE TO KEEP YOU
MOTIVATED AND ON TRACK TO KEEP YOU FOCUSED AND CLOSER TO
REACHING YOUR GOALS EVERYDAY!!

Hi-Potency Hoodia Liquid
tastes great
500MG Per Serving—NOT Bitter or Watered-Down Like the Others
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Hoodobia® Hi-Potency Hoodia Liquid
is rated the # 1 diet product in the world for one simple reason…
Highest Ratings
Hoodobia®Hi-Potency Hoodia Liquid is a new, exciting and powerful nutritional supplement that suppresses your appetite like
no other product.
It solves your weight problem at its source simply by stopping your craving for food—and it does it with remarkable speed!
Hoodobia® Hi-Potency Hoodia Liquid is rated #1 by users everywhere because:
It does not depend on your ability to digest hoodia

It’s the fastest, most effective weight loss supplement available

It represents the actual chemistry of the plant more closely than any other

Plus, it contains no caffeine, ephedra or synthetic agents. Nor does it produce jittery or shaky feelings. Hoodoba®  Hi-Potency
Hoodia Liquid will not affect sleep, so it is perfect for curbing those difficult late afternoon and nighttime cravings.

Highest Potency
Aside from being the chosen modality and method of use for most herbalists and specialists, liquid hoodia is preferred for its
unequalled potency. By doubling the strength from 250MG/ML to 500MG/ML of hoodia per serving, Hoodoba® P Hi-Potency
Hoodia Liquid takes it up another notch, allowing you to achieve optimal effectiveness for maximum weight loss results.

Longest Lasting
With this product, there is no skimping or “less is more” hogwash story. Quite simply, Hoodoba® Potent Hoodia® Hi-Potency
Hoodia Liquid pure lab tested South African Hoodia liquid gives you double the strength and therefore double the length of
effectiveness!

Speed and Absorption
Liquid preparations are not only easier to absorb and digest, they also allow for speed and versatility. Hoodoba® Potent
Hoodia®  Liquid takes just 5-10 minutes to tell the neurons in the brain to start firing the “feel full” signals necessary to
reduce your appetite.

Easy to Use
A few tiny drops of hoodia liquid is all you need. Simply place a few drops of the great tasting liquid beneath the tongue and
hold it there for 30-60 seconds. Then, follow with a large glass of water. It may also be taken in a glass of water, sugar-free
juice or apple sauce, or in a smoothie. However, when taken sublingually (held beneath the tongue), nothing beats Hoodoba®  
Hi-Potency Hoodia Liquid.

100% Alcohol Free
Not only is Hoodoba® Hi-Potency Hoodia Liquid pure lab tested South African Hoodia liquid, it is also 100% natural and 100%
alcohol free, unlike other inferior brands.

Pleasant Taste
The liquid preparation has an advantage in that the taste actually contributes to and amplifies the appetite suppression effect
of the herb. The therapeutic aspect of the plant is further enhanced when used sublingually (under the tongue).

More for your Money
It’s not often that a weight loss product gets this kind of attention, but the results speak for themselves. Hoodoba® Hi-Potency
Hoodia Liquid gives you more hoodia for the money. And it can’t be beat when it comes to speed, potency, volume and
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Hoodobia® Potent Hoodia® Hi-Potency Hoodia Liquid is made from 100% pure, fresh, premium South African hoodia stock –
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.
SEE BEFORE AND AFTER PHOTOS AND READ TESTIMONIALS
CLICK HERE.

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CHECKS ACCEPTED

Bio Slim GIVES YOU A SLIM BODY!!
Important Information
Indications
Take 2 of the all natural diet pills after dinner.

Directions
is not recommended to take more than 3

Bio 3 Slimcaps Weight Control Capsules: All Natural Diet Pills
Weight loss dietary supplement with weight loss herbs
Product Description: Bio3 Weight Control Capsules are all natural diet
pills containing a variety of herb supplements and weight loss herbs
from plants with a high content of active ingredients. Our all natural diet
pills for an herbal cleanse have a 90 percent content of Ispaghula or
psyllium husk fiber.

Health Benefits of All Natural Diet Pills and How All Natural Diet Pills
Work: Bio3 Weight Control Capsules are a weight loss dietary
supplement with weight loss herbs. Our all natural diet pills containing
psyllium husk fiber provide an herbal cleanse, altogether removing
harmful fats and toxins from the body. This weight loss dietary
supplement also has a laxative action that provides natural remedies for
constipation.
How to Consume All Natural Diet Pills: During the first week of
consumption, take 2 of the all natural diet pills after dinner. It is not
recommended to take more than 3 of the all natural diet pills per day.
Always take the all natural diet pills after a meal (lunch or dinner) and
drink a full glass of water. Consuming this herbal nutrition supplement is
not recommended for children under 12-years-old, pregnant women, or
people with intestinal disorders.
Packaging of All Natural Diet Pills: Bio3 Weight Control Capsules are
available in single boxes… Each box of Weight Control Capsules
contains 80 all natural diet pills of 500 milligrams each
.

NORMAL PRICE
$100…
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TODAY IS $65

USE THIS INDEX
BELOW TO FIND ANY
PAGE THAT STARTS
WITH THAT LETTER
QUICK INDEX
BELOW.

People ask me everyday what was the strongest product that I have taken to lose weight the fastest. I took Prothinspo’s Hydroxylim/
Diet Slim…I chose this product because of two studies…. The first studied showed a more rapid and effective weight loss than other
diet products.This study set out to determine the efficacy of a calcium/potassium salt of 60% HCA extract from Garcinia cambogia
alone and in combination with niacin-bound chromium and a standardized Gymnema Sylvestre Extract on weight-loss parameters in
human volunteers. I know blah blah, but  In a double-blind fashion,
60 moderately obese individuals were randomly assigned to three
groups.
Group 1 received just calcium/potassium salt of 60% HCA extract from Garcinia cambogia.
Group 2 received the Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract.
Group 3 received a placebo. All subjects received a 2000 kcal/day diet, participated in supervised walking five times per week, and
took their assigned test supplements 3 times daily, 30 to 60 minutes before meals.
Test measurements were then performed throughout the study, evaluating changes in bodyweight, body mass index (BMI), appetite,
blood lipids, and markers of fat oxidation.
After 8 weeks,
Group 1 lost an average of 10 pounds, Group 2 lost 12.54 pounds, and the placebo group lost 3.53 pounds. At 8 weeks,
both Group 1 and 2 were found to have lost significantly more weight than the placebo group. A reduction in appetite was also
demonstrated in both Group 1 and 2. In addition, both Group 1 and 2 showed a significant increase in indicators of fat breakdown. It
was concluded that supplementation with the combination of (-)– hydroxycitric acid (HCA-SX), niacin-bound chromium, and Gymnema
Sylvestre Extract can help people with weight management.
 Very Cool Huh? So there is more…
The next study was an 8 week study….In this 8-week, randomized, double-blind, placebo-controlled human trial, 30 moderately obese
subjects were divided into three groups. Group 1 received just the calcium/potassium salt of 60% HCA extract from Garcinia
cambogia. Group 2 received Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract. Group 3 received
a placebo. All subjects were placed on a 2000 kcal/day diet; ingested the assigned test supplements 3 times daily, 30 to 60 minutes
prior to meals; and participated in supervised walking five times per week. At the end of 8 weeks, Group 1 lost, on average, 12.1
pounds. Group 2 lost, on average, 14.99 pounds. Group 3 lost, on average, 3.06 pounds. At the end of the study period, weight-loss
values in both Group 1 and Group 2 were significantly greater than in the placebo group. Moreover, the placebo group showed a slight
increase in food consumption, while the HCA groups both showed a significant reduction in appetite compared to placebo. Based on
the results from this study, it was concluded that the unique HCA extract used in this trial, either alone or in combination with
Gymnema Sylvestre Extract and niacin-bound chromium, is effective in helping control appetite, increase fat oxidation, and promote
weight loss.
Aftter reading both of the studies and actually using this product
I am proud to sell it on my site…

Please try this product for yourself if you are looking to lose weight 65% faster, click here.

Following a Healthy Eating Plan… Get rid of those saturated FATS.
The best way to help lower your blood cholesterol level is to eat less saturated fat and cholesterol,
control your weight and walk or do another physical activity for at least 30 minutes each day. Our
plan is based on these simple steps:
        Use up at least as many calories as you take in.
        Be physically active.
        Aim for at least 30 minutes of physical activity on most days of the week, if not all.
        Eat a variety of nutrient-rich foods.
        Eat a diet rich in vegetables and fruits.
        Choose whole-grain, high-fiber foods.
        Eat fish at least twice a week.
        Eat less of the nutrient-poor foods.
        Limit how much saturated fat, trans fat and cholesterol you eat.
        Choose lean meats and poultry without skin and prepare them without added saturated and
trans fat.
        Select fat-free, 1 percent fat and low-fat dairy products.
        Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your
diet.
        Cut back on foods high in dietary cholesterol.
        Cut back on beverages and foods with added sugars.
        Choose and prepare foods with little or no salt.
        If you drink alcohol, drink in moderation.
        Follow the American Heart Association recommendations when you eat out.
        Read the nutrition facts label and ingredients list.
        Avoid use of and exposure to tobacco products.

Healthy eating tip 1: Set yourself up for success  
To set yourself up for success, think about planning a
healthy diet as a number of small, manageable steps
rather than one big drastic change. If you approach the
changes gradually and with commitment, you will have a
healthy diet sooner than you think.
•        Simplify. Instead of being overly concerned with
counting calories or measuring portion sizes, think of your
diet in terms of color, variety and freshness—then it
should be easier to make healthy choices. Focus on
finding foods you love and easy recipes that incorporate a
few fresh ingredients. Gradually, your diet will become
healthier and more delicious.
•        Start slow and make changes to your eating habits
over time. Trying to make your diet healthy overnight isn’t
realistic or smart.  Changing everything at once usually
leads to cheating or giving up on your new eating plan.
Make small steps, like adding a salad (full of different color
vegetables) to your diet once a day or switching from
butter to olive oil when cooking.  As your small changes
become habit, you can continue to add more healthy
choices to your diet.
•        Every change you make to improve your diet
matters. You don’t have to be perfect and you don’t have
to completely eliminate foods you enjoy to have a healthy
diet.  The long term goal is to feel good, have more energy
and reduce the risk of cancer and disease. Don’t let your
missteps derail you—every healthy food choice you make
counts.
Think of exercise as a food group in your diet.
Find something active that you like to do and add it to
your day, just like you would add healthy greens,
blueberries or salmon. The benefits of lifelong exercise are
abundant and regular exercise may even motivate you to
make healthy food choices a habit.

Healthy eating tip 2: Moderation is key
People often think of healthy eating as an all or nothing proposition, but a key
foundation for any healthy diet is moderation.  Despite what certain fad diets
would have you believe, we all need a balance of carbohydrates, protein, fat,
fiber, vitamins, and minerals to sustain a healthy body.
•        Try not to think of certain foods as “off limits.” When you ban certain
foods or food groups, it is natural to want those foods more, and then feel like
a failure if you give in to temptation. If you are drawn towards sweet, salty or
unhealthy foods, start by reducing portion sizes and not eating them as often.
Later you may find yourself craving them less or thinking of them as only
occasional indulgences.
•        Think smaller portions. Serving sizes have ballooned recently,
particularly in restaurants. When dining out, choose a starter instead of an
entrée, split a dish with a friend, and don’t order supersized anything. At
home, use smaller plates, think about serving sizes in realistic terms and start
small.  Visual cues can help with portion sizes—your serving of meat, fish or
chicken should be the size of a deck of cards. A teaspoon of oil or salad
dressing is about the size of a matchbook and your slice of bread should be
the size of a CD case.
Healthy eating tip 3: It’s not just what you eat, it’s how you eat
Healthy eating is about more than the food on your plate—it is also about how
you think about food. Healthy eating habits can be learned and it is important
to slow down and think about food as nourishment rather than just something
to gulp down in between meetings or on the way to pick up the kids.
•        Eat with others whenever possible. Eating with other people has
numerous social and emotional benefits—particularly for children—and allows
you to model healthy eating habits. Eating in front of the TV or computer often
leads to mindless overeating.
•        Take time to chew your food and enjoy mealtimes. Chew your food
slowly, savoring every bite. We tend to rush though our meals, forgetting to
actually taste the flavors and feel the textures of what is in our mouths.
Reconnect with the joy of eating.
•        Listen to your body. Ask yourself if you are really hungry, or have a glass
of water to see if you are thirsty instead of hungry. During a meal, stop eating
before you feel full. It actually takes a few minutes for your brain to tell your
body that it has had enough food, so eat slowly.
•        Eat breakfast, and eat smaller meals throughout the day. A healthy
breakfast can jumpstart your metabolism, and eating small, healthy meals
throughout the day (rather than the standard three large meals) keeps your
energy up and your metabolism going.
Healthy eating tip 4: Fill up on colorful fruits and vegetables
Fruits and vegetables are the foundation of a healthy diet—they are low in
calories and nutrient dense, which means they are packed with vitamins,
minerals, antioxidants and fiber. Fruits and vegetables should be part of
every meal and your first choice for a snack—aim for a minimum of five
portions each day. The antioxidants and other nutrients in fruits and
vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better.  
The brighter, deeper colored fruits and vegetables contain higher
concentrations of vitamins, minerals and antioxidants—and different colors
provide different benefits. Some great choices are:
•        Greens: Greens are packed with calcium, magnesium, iron, potassium,
zinc, vitamins A, C, E and K, and they help strengthen the blood and
respiratory systems. Be adventurous with your greens and branch out beyond
bright and dark green lettuce—kale, mustard greens, broccoli, Chinese
cabbage are just a few of the options.
•        Sweet vegetables: Naturally sweet vegetables add healthy sweetness to
your meals and reduce your cravings for other sweets. Some examples of
sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter
squash, and onions.
•        Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides
fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide
fiber, oranges and mangos offer vitamin C, and so on.
Don’t forget to shop fresh and local whenever possible
The local farmer’s market, fruit stand or Community Supported Agriculture
(CSA) group are great ways to get access to fresh, local produce.
Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup;
avoid or dilute with water. Canned fruit is often in sugary syrup, and dried
fruit, while an excellent source of fiber, can be high in calories. Avoid fried
veggies and those with dressings or sauces—too much unhealthy fat and
calories.
Water—a vital part of a healthy diet
Water makes up about 75% of our bodies and helps flush our systems of waste
products and toxins. Yet many people go through life dehydrated—causing
tiredness, low energy and headaches.
Caffeinated beverages, in particular, actually cause the body to lose water.
Fresh fruits and vegetables, on the other hand, contain plenty of water and
can help with hydration, especially when you are looking for an alternative to
your eighth glass of water for the day.
Healthy eating tip 5: Eat more healthy carbs and whole grains
Choose healthy carbohydrates and fiber sources, especially whole grains, for
long lasting energy. In addition to being delicious and satisfying, whole grains
are rich in phytochemicals and antioxidants, which help to protect against
coronary heart disease, certain cancers, and diabetes. Studies have shown
people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs
Healthy carbs (sometimes known as good carbs) include whole grains, beans,
fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full
longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar
and white rice that have been stripped of all bran, fiber and nutrients.
Unhealthy carbs digest quickly and cause spikes in blood sugar levels and
energy.
•        Include a variety of whole grains in your healthy diet, including whole
wheat, brown rice, millet, quinoa, and barley. Experiment with different grains
to find your favorites.
•        Make sure you’re really getting whole grains. Be aware that the words
stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a
product is whole grain. Look for the new Whole Grain Stamp. If there is no
stamp look for the words “whole grain” or “100% whole wheat,” and check the
ingredients.
•        Try mixing grains as a first step to switching to whole grains. If whole
grains, like brown rice and whole wheat pasta, don’t sound good at first, start
by mixing what you normally use with the whole grains. You can gradually
increase the whole grain to 100%.
Avoid: Refined grains such as breads, pastas, and breakfast cereals that are
not whole grain.
Fiber: An essential component of a healthy diet
Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is
essential for maintaining a healthy digestive system. Fiber helps support a
healthy diet by helping you feel full faster and for a longer amount of time, and
keeping your blood sugar stable. A healthy diet contains approximately 20-30
grams of fiber a day, but most of us only get about half that amount.
The two types of fiber are soluble and insoluble.
•        Soluble fiber can dissolve in water and can also help to lower blood fats
and maintain blood sugar. Primary sources are beans, fruit and oat products.
•        Insoluble fiber cannot dissolve in water, so it passes directly through
the digestive system. It’s found in whole grain products and vegetables.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats
Good sources of healthy fat are needed to nourish your brain, heart and cells, as
well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA
and DHA are particularly important and can reduce cardiovascular disease,
improve your mood and help prevent dementia.
Add to your healthy diet:
•        Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil,
as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such
as pumpkin, sesame).
•        Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in
fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold
water fish oil supplements. Other sources of polyunsaturated fats are unheated
sunflower, corn, soybean, and flaxseed oils, and walnuts.
Reduce or eliminate from your diet:
•        Saturated fats, found primarily in animal sources including red meat and
whole milk dairy products.
•        Trans fats, found in vegetable shortenings, some margarines, crackers,
candies, cookies, snack foods, fried foods, baked goods, and other processed
foods made with partially hydrogenated vegetable oils.
Healthy eating tip 7: Put protein in perspective
Protein gives us the energy to get up and go—and keep going. Protein in food is
broken down into the 20 amino acids that are the body’s basic building blocks for
growth and energy, and essential for maintaining cells, tissues and organs. A lack
of protein in our diet can slow growth, reduce muscle mass, lower immunity, and
weaken the heart and respiratory system. Protein is particularly important for
children, whose bodies are growing and changing daily.
Here are some guidelines for including protein in your healthy diet:
Try different types of protein. Whether or not you are a vegetarian, trying different
protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will
open up new options for healthy mealtimes.
•        Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
•        Nuts: Almonds, walnuts, pistachios and pecans are great choices.
•        Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
•        Avoid salted or sugary nuts and refried beans.
Downsize your portions of protein. Most people in the U.S. eat too much protein.
Try to move away from protein being the center of your meal. Focus on equal
servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs,
beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free
of hormones and antibiotics.
Complete, incomplete and complementary proteins
•        A complete protein source—from animal proteins such as meat, poultry, fish,
milk, cheese and eggs—provides all of the essential amino acids.
•        An incomplete protein—from vegetable proteins like grains, legumes, nuts,
seeds and beans—is low in one or more essential amino acids.
•        Complementary proteins are two or more incomplete protein sources that
together provide all of the essential amino acids your body needs. For example,
rice and dry beans are each incomplete proteins, but together they provide all of
the essential amino acids.
•        Do complementary proteins need to be eaten in the same meal?  Research
shows that your body can combine complementary proteins that are eaten within
the same day.
•        Why are complete and complementary proteins important? Complete and
complementary proteins that provide all of the essential amino acids will fill you up
longer than carbohydrates because they break down more slowly in the digestive
process.
Healthy eating tip 8: Add calcium & vitamin D for strong bones
Calcium and vitamin D are essential for strong, healthy bones—vitamin D is
essential for optimum calcium absorption in the small intestine. Recommended
calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a
vitamin D and calcium supplement if you don’t get enough of these nutrients from
your diet.
Great sources of calcium include:
•        Dairy products, which come already fortified with vitamin D.
•        Dark green, leafy vegetables, such as kale and collard greens
•        Dried beans and legumes
Healthy eating tip 9: Limit sugar, salt, and refined grains
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole
grains, lean protein, and good fats, you may find yourself naturally cutting back on
foods that can get in the way of your healthy diet—sugar, salt and refined starches.
Sugar and refined starches
It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar
causes energy ups and downs and adds to health problems like arthritis, diabetes,
osteoporosis, headaches, and depression.
•        Give recipes a makeover. Often recipes taste just as good with less sugar.
•        Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it!
Try sparkling water with lemon or a splash of fruit juice.
•        Eliminate processed foods. Processed foods and foods made with white flour
and white sugar cause your blood sugar to go up and down leaving you tired and
sapped of energy.
Salt
Salt itself is not bad, but most of us consume too much salt in our diets.
•        Limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt.
Most of us consume far more than one teaspoon of salt per day.
•        Avoid processed, packaged, restaurant and fast food. Processed foods like
canned soups or frozen meals contain hidden sodium that quickly surpasses the
recommended teaspoon a day.
Healthy eating tip 10:  Plan quick and easy meals ahead
Healthy eating starts with great planning. You will have won half the healthy diet
battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and
plenty of healthy snacks.
Plan your meals by the week or even the month  
One of the best ways to have a healthy diet is to prepare your own food and eat in
regularly. Pick a few healthy recipes that you and your family like and build a meal
schedule around them. If you have three or four meals planned per week and eat
leftovers on the other nights, you will be much farther ahead than if you are eating
out or having frozen dinners most nights.
Shop the perimeter of the grocery store
In general, healthy eating ingredients are found around the outer edges of most
grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads
and dairy products. The centers of many grocery stores are filled with overpriced,
processed foods that aren’t good for you. Shop the perimeter of the store for
most of your groceries (fresh items), add a few things from the freezer section
(frozen fruits and vegetables), and the aisles with spices, oils, and whole grains
(like rolled oats, brown rice, whole wheat pasta).
Cook when you can
Try to cook one or both weekend days or on a weekday evening and make extra to
freeze or set aside for another night. Cooking ahead saves time and money, and it
is gratifying to know that you have a home cooked meal waiting to be eaten.
Have an emergency dinner or two ready to go
Challenge yourself to come up with two or three dinners that can be put together
without going to the store—utilizing things in your pantry, freezer and spice rack.
A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and
easy black bean quesadilla on a whole wheat flour tortilla (among endless other
recipes) could act as your go-to meal when you are just too busy to shop or cook.
Stock your kitchen to be meal ready
Try to keep your kitchen stocked with recipe basics:
•        Fresh and frozen fruits and vegetables.
•        Recipe and soup starters such as garlic, onions, carrots, and celery.
•        Healthy staples like brown rice, white Basmati rice, whole-wheat pasta,
quinoa, and wild rice.
•        Whole wheat bread and tortillas for healthy sandwiches and wraps.
•        Beans such as lentils, black beans, chickpeas, black-eyed peas, kidney
beans, fava beans, and lima beans.
•        Frozen corn, peas, and other vegetables to add to recipes or for a quick
vegetable side dish.
•        Frozen fruit and berries to make smoothies or frozen desserts.
•        Dark greens for salads, plus salad add-ins like dried fruit, nuts, beans, and
seeds.
•        Fresh and dried herbs and spices.
•        Healthy fats and oils for cooking, such as olive oil and canola oil. You can
also try specialty oils like peanut, sesame, or truffle oil for adding flavor.
•        Unsalted nuts for snacking, like almonds, walnuts, cashews, peanuts, and
pistachios.
•        Vinegars, such as balsamic, red wine, and rice vinegar for salads and
veggies.
•        Strong cheeses, like aged Parmesan or blue cheese for intense flavor in
salads, pasta, and soups.

Gina Kemp, M.A., Maya W. Paul, Certified Holistic Health Counselor, and Robert
Segal, M.A. Fruit & Vegetables
Eating healthily means at least 5 a day
This includes frozen, canned, dried and pure juices as well as fresh. Also
included in this group are beans, including baked beans, pulses and lentils. The
key for good health is to choose a wide variety – aiming for five different
portions per day. A portion is approximately 80g, e.g. one medium apple or two
medium plums.
Bread, Other Cereals & Potatoes
A healthy eating plan should include 5 portions daily
This group includes breakfast cereals, pasta, rice, noodles, oats and other
cereals as well as bread and potatoes. You should aim to include at least one
food from this group at each meal.
Milk & Dairy Foods
2-3 servings daily is the recommended healthy eating level
Milk, cheese, yoghurt and fromage frais are included in this group, but not
butter, eggs and cream. Serving sizes in this group vary, depending on how
concentrated the food is, e.g. 1 serving of milk is 200ml, a serving of yoghurt is
150g and a serving of cheese is 30g.
Meat Fish & Alternatives
2-3 servings daily, choose low fat if your healthy eating plan is for weight loss
This group includes eggs, poultry, and meat and fish products such as beef
burgers and fishcakes. Some of these products can be high in fat – so it’s best
to choose lower fat versions of products, and trim visible fat from meat and
poultry. Alternatives are non-meat sources of protein such as nuts, tofu, myco-
protein, textured vegetable protein (TVP) and kidney beans.
Foods Containing Fat & Foods Containing Sugar
Eat in small quantities, 0-3 servings daily
These are foods high in fat and/or sugar. Butter, margarine, oil, mayonnaise,
cream, crisps and fried foods are high in fat. Soft drinks, sweets and jam are
high in sugar. Cakes, chocolate, biscuits, pastries and ice-cream are high in
both. It is essential to include a small amount of fat in your diet, but most people
need to eat less. The emphasis should be on unsaturated fat e.g. olive,
sunflower and corn oil, rather than saturated fat which tend to come from animal
products, cakes, biscuits and pastries….
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