Kicking the Junk Food Habit Going for the 3 Increases: Increase in Health, Increase in Happiness

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Kicking the Junk Food HabitGoing for the 3
Increases Increase in Health, Increase in
Happiness Increase in Energy

• Strategies for Success in Weight Management
• By James J. Messina, Ph.D.

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Junk Food The American Way

• Junk food, it is the American way of life
• Food manufacturers tantalize us with a new snack
  food each day
• These foods are fun or intriguing or just a
  needed change from the normal wholesome foods we
  are expected to eat to stay healthy.
• Unfortunately for many Americans, they are also
  addicting.

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What is Junk Food?

• Junk food can be defined as any food which
  contributes little or no nutrient value to the
  diet, but instead provides excess calories and
  fat like
• Candy bar
• Breakfast pastries
• Potato chips
• Cookies
• Ice Cream
• Pizza

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Two Alternatives to Kick Junk Food Habit 1st
COLD TURKEY

• Cleaning out refrigerator and cupboards of all
  junk food
• Do not tempt self by keeping them around.
• Focus on eating healthy foods
• Keep a fruit basket on counter
• Plan alternative activities for when you might be
  tempted
• Avoid situations like television watching, which
  may spur a "junk attack".
• Next gain support from someone who cares

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Two Alternatives to Kick Junk Food Habit 1st
COLD TURKEY

• Reward yourself for making positive change
• Take a sunset walk
• buy a new compact disk
• get yourself a new shirt or blouse
• Do not reward yourself with food
• Notice the benefits which motivate for lasting
  change
• Are you less tired?
• Less irritated?
• More self-confident?
• Are you sleeping better?

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Two Alternatives to Kick Junk Food Habit 2nd
Gradual Elimination

• Identify your weaknesses and develop a game plan
  for gradually eliminating (or at least
  controlling) the junk food intake in your diet
• Make one change every 3 to 4 weeks
• It is estimated that if you make a positive
  change and maintain it over a 6 to 9 week time
  frame, you will be able to live with it forever.

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Solution to Junk Foods

• Consume in small amounts
• Work them in to a healthy lifestyle
• Key is not to over consume
• Also do not to replace healthy foods with junk
  food
• Maintain an active lifestyle which burns off the
  extra calories these foods contribute.

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Benefits of Kicking Junk Food Habit

• Better sleeping patterns
• Less indigestion
• Regular bowel movements
• Less irritability
• Increased stamina
• Weight loss.
• Most people who avoid junk food for a long period
  of time have no interest in returning to that
  eating style, knowing the averse health effects
  it creates