So you may be asking what is an investment in health? This can only be answered by you, but here are just a few to get you started.

I will drink more water. I will eat out less this week. I will add veggies to one meal everyday this week. I will walk on my breaks at work instead of going to snack machine. I will trade soda for green tea. I will read two health books this month. I will track my nutrition. Above are just a few examples, but these need to fit your target lifestyle so "go for it" and build discipline necessary to change your health for better. Remember investments you initially choose are not as important as discipline they will create.

Dietary Recommendations

Eat a high protein / lowish carb and fat meal 15 - 45 minutes after exercise. Five to Six small meals per day spaced 3 1/2 hrs. apart. Protein No potential problem with consuming 1 gm of protein per pound of body weight per day. Whey protein is inexpensive, low fat, low carb and convenient for a high protein shake. Animal Protein ·Lean Beef ·Skinless Chicken , Turkey ·Eggs. A wonderful, nutritious food! ·Fish Good Oils. More good OIL not just more fat. 20% - 30% of total calories. Specific Essential Fatty Acids are needed for most of bodies hormonal functions. Olive, Sunflower or Canola oil for salads & cooking. Trim fat out of beef & pull skin off chicken and turkey. Lower Carbohydrates. ·Raw fruits & Vegetables are nutrient dense & fiber rich. ·Processed grains are mostly useless, non nutritious calories with minimal fiber. ·More Raw Fruit & Vegetables. ·Way Less Sugar. ·Less bread & pasta. Use whole grains when you do enjoy grain products. Eating five or more servings a day of fruit and vegetables lowers your chances of getting cancer. Persons with extreme weight loss requirements ( more than 50 pounds ) obviously have different needs than average weight conscious person. Persons striving for a 5% body fat and rippled abs probably also have different goals than simply enjoying a healthy life. Recognizing that food is a sensual thing and to enjoy eating is certainly a simple pleasure. However being intelligent in sensual pleasures is certainly not an unheard of concept today. Fast food is a luxury. I eat fast food. I enjoy ice cream. Thank God I don't particularly like doughnuts. Dr. DiPasquali's diet allows you to eat low carb for 5 or 6 days per week and "binge" on what ever you want for one or two days. This will make sticking to a "diet" easier and will eliminate over whelming cravings that can dominate your sub conscious hunger center. This 'breaking' of 'low carb' diet will also serve to 'reset or raise' your basal metabolism. Cooking for Good Nutrition and Weight Control Choose methods of cooking that will retain flavor, color and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (except for quick stir-frying) and long cooking times. Both extended heat and liquid can destroy or leach out valuable nutrients. Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews. Use chopped red or yellow peppers to "pep" up flavor. Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces. When you use oil, select olive, sunflower or canola oil. Drain off visible fat while cooking, blot pan-fried foods on paper towels to absorb extra grease. Workout Dvd coming soon! For more information email: deb@vitalsignsfitness.com

Deborah Caruana RN, AAHRFP, NASM, ACE, www.vitalsignsfitness.com email deb@vitalsignsfitness.com