Losing weight does not have to be a battle.

Food Group	Servings/Day	Food Choices	Tips
Grains	6	1 slice bread -1 oz dry cereal -½ c. cooked rice, pasta, cereal -½ bun, bagel	Choose whole grains rather than refined grains, such as brown rice, whole wheat bread or pasta, and oats
Vegetables	3-4	½ c. cooked vegetable -½ c. cut-up raw vegetable -1 c. raw leafy vegetable -¾ c. vegetable juice	Choose fresh

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A recent study from the National Institutes of Health found that the most sedentary individuals (i.e. couch potatoes) are 2.5 times more likely to develop dementia than regular exercisers. Dementia is a condition of declining mental abilities (especially memory) that affects your personality, skills (like driving a car), and verbal abilities.

Action Sparked: Stay on a consistent exercise program throughout your lifespan. Try not to view exercise as a temporary means to and end such as… Continue

*Strike a 50-50 balance between meats or starches & raw vegetables.
*Avoid mixing proteins & starches
*Get your fruit servings in the morning before noon without other food
*Lunch & Dinner – salad with either protein or starchy foods (not both)
*Avoid white flour, sugar, pasta, white rice (substitute whole wheat flour, honey, molasses, brown sugar, whole wheat or spinach pasta, brown or wild rice
*Limit red meat to twice a week.
*Eat more fi

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