I am going to try and motivate you guys today by giving you some BAD news on
why dieting and restricting your food intake is so damaging for you.

As far as the body is concerned, dieting is a form of starvation, even
though it’s voluntary. (The following info is from a book titled
“Intuitive Eating” by Tribole and Resch)

Chronic dieting (restricting food and calories) has been shown to:
#1: Teach the body to retain more fat when you start eating again. Low
calorie diets double the enzymes that make and store fat in the body.
#2: Slow the rate of weight loss with each successive attempt to diet and
lose weight
#3: Decrease your metabolism: Dieting triggers the body to become more
efficient at utilizing calories by lowering the body’s needs for calories.
#4: Increase binges and cravings. Food restriction stimulates the brain to
launch a cascade of cravings to eat even MORE.
#5: Increase risk of premature death and heart disease. A 32 year study
of more than 30,000 men and women in the Framingham Heart study has shown
that regardless of initial weight, people whoe weight repeatedly goes up and
down have a higher overall death rate and 2x the normal risk of dying from
heart disease.
#6: Cause satiety (feeling full) cues to atrophy. Dieters usually stop
eating due to a self-imposed limit rather than inner cues of fullness. They
lose the ability to LISTEN to their body and do what their body needs them
to do to be healthy.
#7: Cause body shape to change. Most dieters (especially yo-yo dieters)
tend to regain their weight in the abdominal area. This type of fat storage
increases the risk of heart disease.

#8: Finally…it’s just NO FUN to be on a “DIET”! You feel deprived and
hungry!

DON’T BE ‘ON A DIET’!!
Be “ON A HEALTHY LIFESTYLE”!
That way, you eat what you want to eat…but, the majority of that is
healthy food that you WANT to eat vs. what you “have” to eat because you
like how you feel and look when you are eating the healthier food choices!

*CHALLENGE:*
I am going to challenge you this week with ONE thing in regards to your
nutrition. Yep…just ONE thing that I want you all to do.
Think you can do just ONE thing to improve your health, decrease your weight
and body fat and make you feel great?!!

Of course you can!
It’s REALLY simple.
Ready?

I want you to eat anything and everything that you (think) you WANT to
eat…..
AFTER
you eat your 7-9 servings of *fruits and veggies* EVERY DAY.
That’s it.

If you are dying for a burger and fries (and a shake), you can have it!
just DON’T eat it til you have eaten your 7-9 servings of FRUITS and
VEGETABLES. Then…go for it.

HUH? That’s it?
Here is the experiment we are going to do with you.

If you eat those beautiful fruits and veggies and are still craving whatever
it is you are craving…I want you to have it.
Make note of HOW you feel before and after eating (just to give yourself a
chance to consciously track how you are affected by this).

I am attaching a SHORT article that talks about this ONE change you are
going to make to your nutrition this week:

Here are some typical serving sizes for fruits and vegetables:

*Fruits*

- one banana
- six strawberries
- two plums
- fifteen grapes
- one apple
- one peach

*Vegetables*

- five broccoli florets
- ten baby carrots
- one roma tomato
- 3/4 cup tomato juice
- half of a baked sweet potato
- one ear of corn
- four slices of an onion

This is NOT a diet! This is just ONE easy, manageable change that we can
all make to our daily nutrition to help us live healthier lives!

DO IT!
And then email me and let me know how it went!
Have a great week feeling terrific!!

Keena

Coach Keena

Keena Schaerrer
USA Triathlon Certified Coach
NASM Certified Personal Trainer
ACE Certified Personal Trainer
BS Recreation Mgmt/Health: B.Y.U.
PowerTri Contributor
keena@coachkeena.com
801-427-3808