Think of yourself looking forward to bathing suit shopping and feeling great walking down the beach in your new suit, going into a store and being able to buy the clothes you want because they fit you perfectly, loving the way you look and feel in your new body.

Nutrition has a large effect on how your body looks and feels. There are so many fad diets out there that can give you quick results. The problem is that many of these diets are a hazard to your health. No diet is meant to be something you can follow and maintain for the rest of your life. Everyone has different likes and dislikes. No ones life schedule is the same as anothers. Medical conditions must also be taken into account as well as the prevention of certain diseases such as diabetes, high blood pressure and high cholesterol to name a few. Everyone’s needs vary from person to person. This is why a generalized diet won’t work.

Designing a nutrition program can not be done in just one sitting. It takes time to slowly refine your eating and make changes that you will be able to maintain for the rest of your life. A food log is a diary of your eating and activities from the time you wake up until the time you go to bed as well as how you felt during each meal. For example were you low in energy, happy, sad, sleepy, or high energy. Analyzing your food log helps to see exactly what you are eating as well as your eating patterns. You may forget to eat during the day so when night comes you are starving and go for the first thing you see that’s quick and convenient. You may snack on bits of things that add up over time without you knowing it.

It takes 3500 extra calories to create a pound of fat! Sodium is also a huge consideration when it comes to a lot of medical issues.  High blood pressure, high cholesterol, heart attack and stroke are a few.  The daily requirement is 1100 mg – 2300 mg per day for an adult.  Making a few simple changes in your diet can make a huge impact on the amount of weight you gain.

Food	Sodium	Calories	Per Wk	Per year	lbs of fat/yr
Starbucks Grande Latte LF	220mg	170 cal	1190 cal	61 880 cal	17.68lbs
Starbucks Coffee Grande	0mg	10 cal	70 cal	3640 cal	1.04 lbs
Tim Horton's Raisin Bran Muffin	630mg	380 cal	5 days 1900 cal	98,800 cal	28.2 lbs
Tim Horton's Honey Dip Donut	230mg	200 call	5 days 1000 cal	52,000 cal	14.85 lbs
Subway 6" Turkey Breast w/o Cheese/Sauce	1090mg	290 cal	5 days 1450 cal	75,400 cal	21.54 lbs
Subway Grilled Chicken & Baby Spinach Salad w/o dressing	1000mg	410 cal	5 days 2050 cal	106,600 cal	30.45 lbs

Together we can find alternatives that you are happy with without depriving you of the enjoyment of food. Making changes that you can live with forever will keep your body looking and feeling great for the rest of your life. You only have one body. Treat it well and it will do the same in return.