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Hydroponics – Sustainable ... WHY HYDROPONICS: DO YOU KNOW. WHERE ... 1,400,000. 1,600,000. 1,800,000. 2,000,000. 1991. 2001. Cucumber. Tomato. Hydroponics – Sustainable st Century Agriculture for the 21 Richard Tyson University of Florida / Orange County Extension WHY HYDROPONICS: DO YOU KNOW WHERE YOUR FOOD COMES FROM ? LOCAL FOODS Food security Economic security Food safety Socially responsible Environmentally responsible The local foods movement - Lovavores Sourcing locally grown food is now just as important as sourcing organically grown foods – FreshPointe Regional Sales Manager, Orlando Homegrown Coop - Local Food Cooperative Local Harvest website http://www.localharvest.org/ Hydroponics : Definition • Growing plants without soil in a liquid or soilless media with a mineral nutrient solution
Hydroponics – Sustainable. Agriculture for the ... Variety of Hydroponic Systems Based on. Nutrient ... field grown vs $1.00 / lb for hydroponic tomatoes. Target ... Hydroponics – Sustainable st Century Agriculture for the 21 Richard Tyson University of Florida / Orange County Extension WHERE DOES YOUR FOOD COME FROM ? LOCAL FOODS Food security Economic security Food safety Socially responsible Environmentally responsible Hydroponics : Definition Growing plants without soil in a liquid or soilless media with a mineral nutrient solution Hydroponics Greenhouse or outdoor systems Environmental and labor friendly Crop choices ‐ environment and cost factors pH recommendation range from 5.5‐6.5 High tech and low tech systems
The Top-Flo® name represents the finest in sanitary process equipment. TOP-FLO® pumps have been designed to offer efficient transfer of product over a wide range of head and viscosity conditions. TOP-FLO® pumps are easy to install, clean, and operate. This catalog will answer many of the questions you may have regarding TOP-FLO® pumps. If you require additional information, a representative will be happy to assist you and can be reached at 1-800-458-6095. TOP-FLO® pumps are suitable for use in CIP (clean-in-place) installations. This feature enables easy self-cleaning with no dismantling or take-down. Sanitizing of all product contact areas is automatic. All TOP-FLO® pumps are available in standard inlet sizes and outlet sizes. In addition, enlarged inlet sizes are available for... Motor Data is not included as part of 4-step ordering number. Provide the following information: • Horsepower and RPM TF-C100, TF-C114, TF-C216, TF-C218, TF-C328 • Electrical phase and voltage Note: • TEFC is standard • TF-C Series furnished without legs unless otherwise specified on order. If motor is furnished from another source, supply the following: • Casing Gaskets: BUNA (Standard). If other type is required, specify on order. • Enlarged inlet: When ordering pump with enlarged inlet state inlet size, i.e., TF-C218MD with 3" inlet. 3 port connections • Horsepower • RPM • NEMA frame size M - Clamp (Standard) Remember to order needed accessories: T - Acme Bevel Seat Thread • Seal Kits and Parts S - NPT Female Thread • Gaskets F - Flanged • Clamps W - Weld • Hangers type of seal/standard material: 4 D - External balanced sanitary seal DG - External balanced sanitary seal w/clamped insert E - Water cooled balanced double seal F - External balanced seal w/cascading water • Air Relief Valves • Check Valve • Butterfly Valves • Ball Valves • Fittings 1 TOP-FLO® TF-C Series Centrifugal Pumps seal specifications TYPE D External Balanced Seal (Sanitary) "tf-c" series Model No. TF-C100 TF-C114 TF-C216 TF-C218 TF-C328 Inlet 1-1/2 1-1/2 or 2 2 or 2-1/2 2 or 3 3 or 4 Outlet 1 1-1/2 1-1/2 1-1/2 2 Max. Imp. 3.68 4 6 8 8 pump specifications Pump Casings: • Volute type - Standard • Inlet-oversizing as noted in chart above Pump Connections: sanitary: industrial: • Clamp • Threaded • Bevel Seat (ACME) • Flanged Pump Construction Materials: • All wetted parts - 316 SS • Seals - Carbon (other seals available) • Casing Gasket - BUNA (Standard) • FKM, EPDM, and PTFE are available Pump Finishes: • Polished or Electropolished Pump Seals: • Available in D, DG, E, and F styles Motor, Electrical: • 3 Phase - 230/460 volts - 1750 & 3500 rpm • Single Phase - 115/230 volts - 1750 & 3500 rpm Motor Housings: • TEFC (Totally Enclosed Fan Cooled) • Washdown Duty • Other styles available on request For light duty transfer requirements, see Top Line brochure (TF-C100). 2 This versatile seal has numerous applications but yet is extremely durable. Dairy products, soft vegetables, beverages, and even acid cleaning solutions and detergents are among the recommended uses. type DG External Balanced Seal with Clamped-in Seat (Sanitary) The DG seal uses the standard Type D rotating seal components with a reversible silicon carbide, tungsten carbide or ceramic seat. Typical applications include liquid sugar, beverage syrup, chocolate and abrasive products.
MSD Chevrolet V8 Pro-Billet Distributor PN 85551, PN 85561, PN 8547 Important: Read these Instructions before attempting the installation. Contents Timing Functions Choosing an Advance Curve Setting or Locking Out the Centrifugal Advance Installing the Distributor Adjusting the Slip Collar Wiring the Distributor Parts Included: 1 - Pro-Billet Distributor 1 - Rotor, PN 8467 1 - Distributor Cap, PN 8433 1 - Gasket 2 - O-ring Seals 1 - Tube of Gear Lubricant 1 - Advance Kit Note: An MSD Pro-Billet Distributor must be used with an MSD Ignition Control. TIMING FUNCTIONS Before continuing with the installation, here are a few definitions you should be aware of: Initial Timing: This is the base timing (also referred to as idle timing) of the engine before centrifugal advance begins. Centrifugal Advance: The centrifugal advance mechanism is made up of weights, springs, advance cam, and an advance stop bushing. The amount and rate of advance that your distributor is capable of is determined by the centrifugal timing. If you ever wish to lock out the centrifugal advance, refer to the centrifugal advance section. Total Timing: This is the total of the initial timing plus the centrifugal advance added together. Example: 10° Initial + 25° centrifugal = 35° Total Timing. AUTOTRONIC CONTROLS CORPORATION • 1490 HENRY BRENNAN DR., EL PASO, TEXAS 79936 • (915) 857-5200 • FAX (915) 857-3344 2 INSTALLATION INSTRUCTIONS CHOOSING AN ADVANCE CURVE The function of the advance curve is to match the ignition timing to the burning rate of the fuel and speed (rpm) of the engine. Any factor that changes the burning rate of the fuel or the engine speed can cause a need for an ignition timing change. Figure 1 shows some of the factors that will affect engine timing. FACTOR Cylinder Pressure RPM Vacuum Energy of Ignition Fuel Octane Mixture (Air/Fuel) Temperature Combustion Chamber Shape Spark Plug Location Combustion Turbulence Load Advance Timing For Low High High Low High Rich Cool Open Offset Low Light Retard Timing For High Low Low High Low Lean Hot Compact Center High Heavy Figure 1 Ignition Timing Factors. As you can see from the chart, most factors will change throughout the range of the engine operation. The timing mechanism of the distributor must make timing changes based on these factors. Example: A Chevy V8 has 11:1 compression, a high energy ignition and turns 5,500 rpm. With the specifications given, you will have to retard the timing for the high compression, low rpm and high energy ignition. By comparing the engine’s specifications against the chart, a usable timing guideline can be found. Engines with a combination of items from both columns will require a timing that is set in the mid range. Obviously a full technical explanation of correct ignition timing would be very complicated. The best way to arrive at a suitable ignition curve for your engine is to use the Ignition Timing Factors Chart as a guide and compare it to the Advance Graphs in Figure 2 until a suitable curve is found. When selecting your advance curve, use detonation (engine ping) as an indicator of too much advance, and a decrease in power as an indicator of too little advance. TIPS ON SELECTING AN ADVANCE CURVE • • • • • ...
Published by the Iowa High School Athletic Association The keys to developing wrestling potential are a healthy, balanced diet, acquiring the needed wrestling skills, proper conditioning, and getting adequate rest. By following sound advice about wrestling nutrition and weight control, wrestlers can improve their performance on the mat and in the classroom. The benefits of proper nutrition and weight control, to the mind and the body, have been well documented. Likewise, the hazards of extreme weight loss and poor nutritional habits are also well documented. Mood swings, irritability, decrease in academic performance, and loss of athletic performance can all result from extreme weight loss and poor nutritional habits. The best weight for wrestlers, or anyone for that matter, is one that is safe and can be comfortably maintained by eating a healthy, balanced diet. Wrestlers should be able to concentrate more on developing wrestling skills, than on maintaining, or losing, weight. Those who spend more time thinking about food than wrestling are probably trying to lose too much weight and/or eating the wrong foods. Appropriate wrestling weight is that weight which can be maintained by eating a healthy, balanced diet. Seven percent (7%) body fat has been established by many medical authorities across the country as the safe, minimal percent body fat for high school wrestlers. Body fat testing is the only scientific method of predicting a safe, minimal wrestling weight. By losing weight too quickly, or going below 7% body fat, a wrestler risks losing muscle along with fat. This results in decreased muscular endurance and strength. Not every wrestler can, or should, attempt to reach 7% body fat. Most high school wrestlers will perform very well at a body fat percentage above 7%. If a wrestler is above 7% body fat, there is no reason to believe that wrestling performance will improve simply by losing weight. The Iowa High School Athletic Association’s Body Composition Testing Rule states, “The lowest certifiable wrestling weight of each wrestler will be determined by predicting a wrestler’s weight at 7% body fat, minus 3% body weight (due to the approximate error in testing methods).” A wrestler’s lowest certifiable weight is not necessarily the weight he should be trying to achieve, but it is the minimum, safe weight he could achieve under ideal circumstances. If a wrestler does decide to lose weight to reach their lowest, certifiable weight, they should lose no more than 2-3 pounds per week. The only way the body can lose more than 3 pounds a week is through dehydration and excessively 1 restricted food intake. Both of these practices cause the body to lose muscle and water along with the fat. Dehydration and excessively restricted food intake result in decreased strength, muscular endurance, stamina, and concentration. Dehydration is the most detrimental method of losing weight and causes the most rapid decrease in strength, endurance, and mental alertness. Research indicates that the loss of as little as 2% of one's body weight through dehydration can cause significant performance loss! A 2% weight loss for someone weighing 150 pounds is only 3 pounds! To prevent dehydration, the use of rubber, vinyl, and plastic suits, saunas, whirlpools, diuretics, or other methods of quick weight loss must be eliminated. They are against the rules, hurt performance, and can prove to be dangerous to one's health. A simple, effective method of determining adequate hydration is to check the color of one’s urine! Yellow urine indicates dehydration and pale, or clear urine, indicates adequate hydration. The following guidelines will also help ensure proper hydration: 1) drink at least 8, 8 ounce glasses of fluids a day, 2) drink 5-6 swallows of fluids every 15-20 minutes during exercise, 3) for each pound of weight lost during practice, drink 2, 8 ounce glasses of fluids, 4) thirst is a poor indicator of how much to drink; drink more than just enough to ...
Heart Healthy Diet: Low Fat, Low Cholesterol, Low Sodium Diet Purpose of the diet Control and / or decrease levels of cholesterol in your blood. Control and / or decrease blood pressure and / or fluid retention. Cholesterol This fat-like substance is necessary for good health. However, high levels in the blood can cause heart and blood vessel diseases. Our bodies make cholesterol. We also get it from eating foods from animals (meats, milk, eggs, cheese, butter). Foods from plants (fruits, vegetables, grains) do not contain cholesterol. Saturated fats These fats are generally solid at room temperature. They tend to increase blood cholesterol levels. Trans fatty acids These are fats that can raise cholesterol levels like saturated fat does. Trans fats are usually listed as partially hydrogenated oils. Polyunsaturated and monounsaturated fats These fats are generally liquid at room temperature. Some can lower blood cholesterol levels. More on next page Learn more about your health care. © Copyright 2000 - March 22, 2012. The Ohio State University Wexner Medical Center - Upon request all patient education handouts are available in other formats for people with special hearing, vision and language needs, call (614) 293-3191. Page 2 How can I lower my blood cholesterol level? Decrease total fat intake, especially saturated and trans fats. Saturated fats are mainly in animal foods. Trans fats come mostly from partially hydrogenated plant oils. Foods that may contain trans fats include store bought baked goods, non-dairy whipped toppings, cream substitutes, some crackers and cookies, and many deep fried foods. To check for trans fats in a food, look for any oil that is “partially hydrogenated” in the ingredients on food labels. If a food has less than half a gram of trans fat per serving, the food manufacturer can list “zero grams of trans fat” on the food label, so it is best to check the ingredients for partially hydrogenated oils. Limit high cholesterol foods. Egg yolks, fatty meats, organ meats, butter, whole milk and other high fat dairy products are high cholesterol foods. Substitute monounsaturated fat or polyunsaturated fat for saturated fat in your diet. Monounsaturated fats include olive oil, peanut oil and canola oil. Safflower, corn and sunflower oils, and most margarines and salad dressings are examples of polyunsaturated fats. Also, fish has a higher content of polyunsaturated fat than red meat. A special note on fish: Many fish are low fat. Some fish that have a higher fat content such as salmon are high in a kind of fat called omega 3 fatty acids. This type of fat has been shown to be very heart healthy. It is recommended to eat fish three times a week for this reason. One caution: consider how you prepare it so that you don’t add large amounts of undesired fats. Baking, broiling, grilling or poaching fish is best. What is sodium? Sodium is a mineral that is necessary for good health and is present in all foods. Most people eat more sodium than they need. If the body cannot get rid of the extra sodium, fluid builds up. Extra fluid increases the work of the heart and kidneys, and may increase blood pressure. Eating less sodium may help control these problems. You will sometimes see the term sodium abbreviated "Na", as in NaCl (Sodium Chloride), which is table salt. The recommended sodium intake per day for most people is no more than 2300 milligrams (mg). For anyone who has high blood pressure, is over 50, or is African American, the sodium intake is 1,500 mg. Page 3 Sodium Guidelines To choose foods that are healthier for you, look for these labels: Sodium-free – less than 5 milligrams of sodium per serving Very low-sodium – 35 milligrams or less per serving Low-sodium – 140 milligrams or less per serving Reduced sodium – usual sodium level is reduced by 25 percent Unsalted, no salt added or without added salt – made without the salt, but still has the sodium that's a natural part of the food Know Your Salt When you are on a No Salt Added diet, even a small amount of salt has a lot of sodium in it. Amount of Sodium in Salt ¼ teaspoon salt 600 milligrams of sodium ½ teaspoon salt 1,200 milligrams of sodium ¾ teaspoon salt 1,800 milligrams of sodium 1 teaspoon salt 2,300 milligrams of sodium 1 teaspoon baking soda 1,000 milligrams of sodium How can I limit sodium?
Helpful Guidelines for Successful Weight Loss Weight loss should occur when you eat fewer calories than you burn. Increasing physical activity while limiting your calories will increase your rate of weight loss. Increasing physical activity will also help you to maintain your weight after weight loss. Discuss appropriate calorie levels and serving sizes with your dietitian. 1. Keep a written food and physical activity journal. 2. Weigh yourself once per week at the same time of day, with the same amount of clothing, and on the same scale. 3. Eat breakfast everyday and do not skip meals. Skipping meals can lead to extreme hunger, overeating and poor food choices. 4. Plan your meals and eat around the same time every day. 5. Pick an eating area at home and/or work. 6. Turn off the TV and/or computer during meals and snacks. 7. Eat slowly. Take 30 minutes for a meal. It takes 20 minutes before you feel full, so wait 20 minutes after your first serving before taking a second serving. 8. Eat protein foods first to help you feel full sooner. 9. Read food labels to help control portions of food. 10. Eat less fat and sugar. Eat more fiber, including fresh fruits/vegetables and whole grains. 11. Limit restaurant and fast food meals. 12. Don’t keep problem foods around the house and/or at work. A problem food is a food that you are likely to eat too much of or too often if readily available. 13. Drink at least 8 cups (64 ounces) of liquids per day. Focus on calorie-free, caffeine-free beverages. 14. Get adequate sleep each night (7-9 hours). Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (3/06) © 2006 The Regents of the University of California. All Rights Reserved. Food Preparation Use lowfat cooking methods such as baking, grilling, boiling, poaching, broiling, roasting, steaming or microwaving without additional fat. Avoid or limit frying. Place meat on a rack so the fat will drain off during cooking. Remove skin from poultry before cooking. Trim all visible fat from food (i.e. poultry and meat) before cooking. Use non-stick cookware or cooking sprays. Use egg whites or egg substitute in place of whole eggs. Season food with spices, butter flavoring (such as Butter Buds®), lemon or low-fat dressings. Limit high-fat sauces or gravies such as sour cream, regular salad dressings, full-fat gravy, and cream or cheese sauces (such as Hollandaise or Alfredo sauce). Use a sugar substitute in place of sugar. Replace sugar in recipes with a sugar substitute that can be used in baking or cooking.
Weight Loss Systems Woman’s 1000-1200 Calorie Diet Plan 3 Meal Replacements (MR); 3 Protein Supplements (PS); 1 Protein Bar (PB); 1 Healthy Meal (HM) Breakfast 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) 1 Weight Loss Systems Hot Cakes or Cereal or Oatmeal (PS) 1 Optional or 1 Dairy Morning Snack 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) 1 Fruit Lunch 1 Weight Loss Systems Lite Entrée or Soup (PS) 1 Weight Loss Systems Protein Bar (PB) Afternoon Snack 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) Dinner 1 Protein (4oz Very Lean or 3oz Lean) (HM) 2 Vegetables, 1 Starch and 1 Optional (HM) Evening Snack 1 Weight Loss Systems Double Chocolate Cake or Cheesecake or Pudding or Hot Drink or Fruit Drink (PS) Approximate Daily Totals Calories 1000-1200 Protein 120g-140g Carbohydrates 110g-140g Fat 15-30g 1 Multivitamin and at least 8 cups of water or non-caloric beverages daily. Instructions: 1. You may use spices, seasonings, vinegar, lemon juice, mustard, horseradish, sugar free gelatin, and listed beverages as desired. 2. Take 1 multivitamin and drink at least 8 cups of water or non-caloric beverage daily. 3. Foods may be rearranged within one day to meet your schedule or personal preferences. 4. Use the Food Selection List & Shopping Guide to plan your Healthy Meal, Fruit selection, and to create a shopping list. 5. Prepare food in the Healthy Meal by Baking, Boiling, Broiling, Grilling, Roasting or Steaming. NO Frying. 6. Consume ALL Meal Replacements and Supplements as directed for optimum nutritional intake, support of lean muscle and to curb hunger. 7. Eat meals at regular intervals. *** Consult with your doctor before starting any diet, exercise, or supplementation program. *** Nashua Nutrition • 522 Amherst Street • Nashua, NH 03063 • 1-800-649-1374 • www.NashuaNutrition.com Weight Loss Systems Woman’s 1000-1200 Calorie Diet Plan Meal Replacements Flavors Pudding/Shakes Chocolate Cream, Vanilla Cream, Strawberry Cream, ChocoMint Cream, Mocha Cream Smoothies Berry Yogurt, Strawberry Yogurt Fruit Drinks Berry Blast Soups Tomato Protein Supplements Flavors Oatmeal Apple ‘n Cinnamon Cereal Cinnamon Crunch, Berries 'n Chocolate Crunch Fruit Drinks Berry Blend, Cran-Grape, Kiwi & Berry, Tangy Orange, Tangy Lemon Hot Drinks Hot Chocolate, Cappuccino Soups Chicken with Noodles, Chicken & Vegetable Cream Lite Entrees Vegetable Cheese Omelet, Vegetarian Sloppy Joe, Zesty Chili, Spicy Cheese ‘n Pasta, Cheese Steak Macaroni Puddings Dark Chocolate, Lemon, Chocolate Chip with Marshmallows, Toffee Creme, Caramel, Butterscotch, Banana Desserts Double Chocolate Cake, Cheesecake Protein Bars Flavors Crispy Bars Crispy Cinnamon, Crispy Peanut, Crispy Fudge & Graham, Crispy Berry Yogurt, Crispy Coffee Chocolate Nutrition Bars Caramel Brownie Nut, Caramel Butter Pecan, Cookie Dough, ChocoMint, Chocolate Coconut, Creamy Cookie, Chocolate, Tangy Lemon Crisp, Cinnamon Oatmeal Raisin, Chocolate Peanut Butter, Peanut Butter Crisp, Butter Toffee, Sampler Pack Nashua Nutrition • 522 Amherst Street • Nashua, NH 03063 • 1-800-649-1374 • www.NashuaNutrition.com
Lose Weight and Still Eat Your Cake! FREE! 5 sessions of weight loss secrets... and the strategy behind making it permanent. It's 2014 and we're offering you some solutions for permanent weight loss. Feel better and look better by learning how to achieve healthy results NOW! Losing weight should be simple – and I’m NOT asking you to give up any of your pleasure foods to do it. There are easier ways to accomplish health and permanent weight loss and I am going to show you how. Each session will progressively build on the last. In these 5 sessions you will learn: Easy lifestyle strategies to keep your weight balanced. 5 nutritional supplements that support a revving metabolism. The secret to cooking and eating for your ideal weight. The simplest way to add 10 years to your life. How to customize your workouts to personally increase your metabolism. When: Thursday evenings, January 9 - February 6, 2014 7:00 - 8:00 pm Where: Village Green Apothecary Offices 5411 W. Cedar Lane Suite 202A Bethesda, MD 20814 Registration for this class series is limited to 10 people. Participants must pre-qualify to attend and must be available to come to each session in order to maintain the integrity of the group. Please email your interest and contact information to: email@example.com and briefly explain why you think these sessions will benefit you. Get ready to be the envy of your friends as you comfortably drop pounds in no time! RESERVE YOUR SPACE NOW! Presenter: Heather Gunn, MS, CNS, LDN Heather is a clinical herbalist, licensed nutritionist and fitness consultant. Her special interests are in supporting overall health, weight loss, hormone balance and stress management. Contact: firstname.lastname@example.org · 301-530-0800 x1019
The bariatric meal plan consists of three well balanced meals daily with at least one snack Strive to build a meal plan that includes all of the food groups. FRUIT … PROTEIN Low-fat DAIRY Whole grain STARCH VEGETABLES This meal plan is designed to provide the nutrients needed and help keep you full and satisfied throughout the day while keeping your calorie intake no higher than 1500 calories daily Meal Planning is essential to ensure you will lose weight and maintain your weight loss. PLAN FOR MEALS – Food shop weekly. Think Plan: Create Menu Prepare Meals about want you will eat during the week , buying the foods from all food groups to build your menu. Each food group contributes different nutrients that are needed for good health. PREPARE FOR MEALS- Think ahead each week to what meals you will be preparing for lunch and dinner and do some preparation ahead of time. Follow Eating Schedule FOLLOW ROUTINE – Eat meals close to the same time everyday. When you follow an eating schedule you are less likely to eat the food you should avoid. You will burn more calories and your metabolism will work more efficiently. Develop a mindset that seeks to establish healthy eating behaviors as a life style approach as opposed to the quick fix approach of many short term diets from the past. IMPORTANT TIPS to remember forever: o o o o o o o o o o o Eat Protein first Eat one hour after waking up Eat every 4-5 hours Chew foods well and eat slowly(at least 30 minutes) Keep meals small Don’t drink with meals DO NOT DRINK CARBONATION (SODA) Do not smoke Stop eating when full or have met meal size Sip fluids slowly Continue with your vitamin regimen everyday Multivitamin with Folic Acid Vitamin B 12 Iron Calcuim o Make an appointment once a year for your Annual check up for the rest of your life DO NOT DRINK YOUR CALORIES. Liquids will pass through the reduced stomach pouch quickly and you will not feel full. This is a great way to gain all your weight back!! AVOID o High calorie drinks o Beverages made with sugar o Alcohol o Milkshakes o Special coffee drinks o Soda o Juice – only 4 ounces daily TO PORTION SIZES – keep portion sizes small See handout on food groups If you routinely eat too much, the small stomach pouch may stretch! To ensure long range success at losing and maintaining your weight loss follow the recommended servings as a guide. Keeping in mind that you will stop eating when your hunger is gone or when you feel comfortable. Continue to eat small pieces of food and chew your food thoroughly and eat slowly. You will increase your chance of success if you follow an eating routine of planning meals at the same time frame daily. Keep yourself in check once in a while by writing a food journal. Continue to use a scale and measuring cups consistently to keep yourself in check. HIGH FAT FOODS • • • • • • • • • • • Fast food Dining out often Fried foods Creams & Gravies Foods made with cream or gravy High fat dairy (cheese, ice cream) Junk food (chips ect..) Donuts, cakes, cookies, pastries, chocolate High fat meats like bacon and sausage High fat casseroles High fat convenient foods (frozen pizza, boxed meals) Do not fill up on empty calorie foods that are high in calories and low in nutritional value. Avoid the so called “Junk” foods that are high in fat and sugar. CONSUMING HIGH FAT FOOD ON A REGULAR BASIS WILL HELP YOU RE-GAIN YOUR WEIGHT. The food you eat should be as healthy as possible. Your small stomach pouch can only hold about a 1 cup – 1 ¼ cup of food. Therefore your goal is to attain the highest quality nutrient intake with a minimal volume of food. Your meal plan needs to be high in protein, vitamins and other important nutrients to be successful at attaining a healthy lifestyle. To increase satiety, try to plan meals and snacks by combining carbohydrate foods with protein, fiber and a small amount of fat. A well planned meal should satisfy feelings of hunger for three to four hours and provide the energy you need as you progress through the day. Sources of carbohydrates and fiber include whole grains, fruits and vegetables. Protein sources are lean meats, meat substitutes and low fat dairy.