Law Enforcement “Eat by Color”

1. Law Enforcement “Eat by Color” .com

2. STATE OF HEALTH IN AMERICA One in Three born after 2000 obese Obesity rates have tripled since 1970s Children’s obesity is up 18% from last year alone Doctors agree that the children born today may be the 1st generation to NOT OUTLIVE THEIR PARENTS! 800,000 people a year are diagnosed with Type 2 Diabetes, with 2.4 million people not knowing they are. 75% more likely to develop heart disease if YO YO diet(YoYo on a diet, off a diet, on and off)

3. STATE OF HEALTH IN AMERICA 8 out of top 10 killers in America can be prevented by proper Nutrition and Exercise. Lowest Cholesterol levels in NA since before 1962, yet epidemic CVD You wouldn’t give your car ½ of what it needs and expect it to run properly, why do we continue to do that with our bodies?

4. STATE OF HEALTH IN Law Enforcement Police officers live an average of 15 years less than the average American.[1] Nearly 50% of us will die from heart disease within five years of retirement.[1] Statistically, 25 times more likely to die from cardiovascular disease (CVD) than from the action of a suspect.[1] Buffalo Cardio-Metabolic Occupational Police Stress (BCOPS) study shift/work stress increased risk ofbdominal obesity, hypertension, high triglycerides, low HDL cholesterol and glucose intolerance. [ [1] Vonk, Kathy “Police Officers and Cardiovascular Disease.” www.Policeone.com Create a Culture of Ask for Help!

5. Top 5 Reasons Why Most Weightloss Programs Fail • Not knowing where to begin, Info Overload • Failure to address nutrition, 90% Food • No GOAL and PLAN to accomplish it • Dieter’s mentality…short term, quick fix • Lack of professional guidance, no accountability

6. Define Goals, Motivation and Commitment • What specifically do you want to accomplish? (they have to be specific goals) • Why are your goals important to you? (motivation) • How committed are you? (scale 1-10)

7. My Story • Former fat guy, 232 lbs at the doctor, 36 pants • Baggy, to lose, to even bigger • No clue this was happening • My Watershed Moment • When realized, now what?

8. My Story • Ergoteknix Incorporated 2001 • Purchased The Wright Athletic Club 2007 • FitWorkz and Athletic Republic 2009 • Trained Hundreds • Miss Teen IL, Fitness, BB, Police/Fire/Military/Gov • Successful drug free bodybuilder • Guest speaker/Mag author/Been in Magazines • Some time around 2003/04 Wrote “Eat by Color”

10. The Devil is in the Details • The Details are in “Eat by Color”

12. Chapter 1How I Got Fat and You Might Too!

13. How I Got Fat and You Might Too! • Tombstone • Encore Family Meals • Bag o Meal • Eat in Front of the TV • Clean Your Plate, and Your Roomates’ • Don’t Make Time to Exercise • Cereal and Milk for Breakfast

14. Chapter 2Food, What is it and are we what we eat?

15. Food: Are we What we Eat? • Macronutrients: Carbs, Proteins, Fats • 8 Essential* Amino Acids • 3 Essential* Fats • NO ESSENTIAL Carbohydrates • *Essential means must come from daily diet • Micronutrients: Vitamins, Minerals • Calories • Measure of energy • Carbs 4 cal/gram • Protein 4 cal/gram • Fat 9 cal/gram

16. Food: Are we What we Eat? • Eating fat will not make you fat • Carbs have greatest impact on blood sugar and insulin • Fiber Google it!!! • Slow absorption, lowers impact on blood sugar • Bread Example • Grams fiber Whole vs. put it back on the shelf

17. Chapter 3Insulin, the most powerful drug in the world and it is making you fat!

18. Insulin • Hormone, elevated in response to sugar, carbs • A child can manipulate insulin in the kitchen • It can be addictive • Responsible for that sugar crash • When bodyfat goes up, may not do its job well • Type II Diabetes

19. This one slide could change your life! Pay attention, and remember this!

20. Control Insulin and you will lose fat • When insulin is elevated, glucagon goes down • Glucagon is responsible for gluconeogenesis • The down and dirty, your body can not burn fat when insulin is elevated • Secret, control insulin • Also reduces risk of Type II Diabetes • ADD, ADHD, and who knows what else! • This is why it is not just calories in calories out • Depression and Mood swings • Binge Eating

21. Chapter 4Eat often and lose fat!

22. Want to lose weight? EAT!!! • It takes around 24 hours with out food for the body to think it is starving • Starving=slowing of metabolism • Famine=major storage mode • Loss of muscle, it is expensive • Eat Small meals often, like an infant • Do not eat in front of the tv or computer • Calories matter, only if we are controlling insuline

23. Chapter 5Another FAD diet to help you pack on the pounds!

24. Another Fad Diet to Help you Pack on the Pounds! • DIEts do NOT Work • All are short term solutions for life long problem • Zero Carb, Atkins • High Carb • Calories, Points, Deal a Meal • Constantly Lowering Calories • Meal replacement Shakes

25. Chapter 6Your first step to losing weight!

26. Your First Step to Losing Weight • How much weight do you want to lose • Set a goal • Can’t go east to California • No more likely to be a great bowler than be fat, skinny, or unhealthy • Write it down • Tell someone • If you have been successful at something you can be successful at losing weight!

27. Chapter 7Your Eat by Color plan to lose weight!

28. Color coded food groups • Proteins (Blue): Group 1 • Walking, flying or swimming • Non-Starchy Vegetables (Green): Group 2 • Grown in your garden • Insulin Impacting Fruits (Red): Group 3a • Insulin Impacting Carbs (Red): Group 3b • Starches/complex carbs • Healthy Fats and Oils (Purple): Group 4 • Free Foods (Black): Group 5 • Spices, seasonins, etc.

29. How to Eat Successfully without Dieting Eat a Fist Size Serving of Protein at Every Meal (Group 1) Eat Insulin Impacting Carbs 2 Times per Day (Group 3b) Eat One Piece of Fruit per day (Group 3a) Eat 30 Grams of Fiber per Day*** Google Fiber Eat 20-30 Grams of Healthy Fat per Day (Group 4) Eat all the Vegetables you want as OFTEN as you can! (Group 2) Drink 1-2 Gallons of water Never allow yourself to go hungry If you really want something have it!

30. Portable Meals Great in Your Squad 2 Scoops Ultimate Muscle Protein in Water Light Low Calorie Yogurt 1-2 Pcs String Cheese Handful of English Walnuts, Mixed Nuts Cashews Turkey, Venison, or Beef Jerky Yogurt mixed with 1 Scoop of Protein Powder Hard Boiled Eggs Almond Butter and Celery Sticks

31. Eat Sparingly Jelly, Honey, Syrup, Regular Sausage, Juice Rice, Beans, Lots of Cheese Get the rice or egg noodles on the side Get the pasta on the side and ask that they do not bring the bread The desert table, fried foods, pasta and rice dishes Mayo, Cheese, Fried Anything Mashed Potatoes, Biscuits, Corn Muffins, Bread basket, rice, potatoes, go easy on the salad dressings Pizza, Bread Sticks, Cheese Sticks * There are no foods or food groups that should be totally avoided.

32. Sample Day Breakfast 3 egg whites plus 2 whole eggs 2 pcs whole grain toast Mid Morning Snack Protein Shake Lunch Fist size grilled chicken breast Large salad Vinegar and Oil Apple Breakfast Fist of Blue Fist of Red Mid Morning Snack Fist of Blue Lunch Fist of Blue Unlimited Green 10 grams of Purple il Fist of Red, Pc of Fruit

33. Sample Day Mid Afternoon Snack Yogurt Handful of mixed nuts Dinner 8oz lean steak Steamed asparagus Fist size brown rice Evening Snack 1 cup cottage cheese Mid Afternoon Snack Fist of Blue 10 grams of Purple Dinner 1.5 Fist of Blue Unlimited Green Fist of Red Evening Snack Fist of Blue

34. Eating Out Greasy Spoons/Diners 2-4 Eggs, omelet’s, or Egg Beaters Cottage Cheese Fresh Fruit, NOT JUICE Rye or Whole Grain Toast Avoid or Eat Sparingly!! Jelly, Honey, Syrup, Regular Sausage, Juice

35. Eating Out Mexican Large Chicken Breast Salad Steak, Chicken or Shrimp Fajitas or Tacos ONE Tortilla Easy on the Sour Cream and Cheese All the Vegetables you Want Avoid or Eat Sparingly!! Rice, Beans, Lots of Cheese

36. Eating Out Chinese Any Meat, Seafood, Chicken, Beef Any Vegetables Avoid or Eat Sparingly!! Get the rice or egg noodles on the side

37. Eating Out Steak Houses Any Steak, Seafood , Chicken Salad Steamed or Grilled Vegetables ***Get a double of vegetables instead of the potatoes, bread or rice Avoid or Eat Sparingly!! Bread basket, rice, potatoes, go easy on the salad dressings

38. Eating Out Italian Chicken, Beef, Sausage, Fish Salad Avoid or Eat Sparingly!! Get the pasta on the side and ask that they do not bring the bread

39. Eating Out Pizza Places Grilled Chicken Salad Avoid or Eat Sparingly!! Pizza, Bread Sticks, Beer Nuggets, Cheese Sticks

40. Eating Out Fast Food Grilled Chicken Breast Sandwich Grilled Chicken Breast Salad 2 Burgers, no Buns Avoid or Eat Sparingly!! Mayo, Cheese, Fried Anything **EASY to do today!

41. Eating Out Japanese Food Habachi Chicken, Beef, Fish Sashimi Sushi Rolls Miso Soup Steamed, Grilled, Fresh Vegetables Avoid or Eat Sparingly!! Fried Anything, Lots of Rice

42. Eating Out Fried Chicken Restaurants Broiled Chicken Grilled Chicken Salad Avoid or Eat Sparingly!! Fried Anything, Mashed Potatoes, Biscuits, Corn Muffins

43. Groceries, Shop the Outside!

44. Groceries, Shop the Outside!

45. Groceries, Shop the Outside!

46. Groceries, Shop the Outisde!

47. Chapter 8The secret to turning the slowest metabolism into a fat burning furnace!

48. The Secret to Turning the Slowest Metabolism Into a Fat Burning Furnance • Exercise • Build muscle, 1 pound burns 35 calories at rest • Weight Train • Women will not end up BULKY • 1lb Fat=Basketball * 1lb Muscle=Baseball • Works 18 or 80, male for female • 30-60 minutes 3-4x weekly, 2/3 wts, 1/3 cardio

49. Chapter 9Get help, how to hire a fitness professional!

50. Get Help, How to Hire a Fitness Professional ASK for Help! • Credentials • Rapport • Experience • Referrals • Insurance • Empoyee or Contractor • Walks the Walk • It Works for Most, Because they show up! • Goals, Plan, Direction, Accountability, Measured Results***Reason for past failures!