If you eat all foods, choose a habit from this list.
1. Eat Slow & Stop @ 80% Full:  Eat Slowly and stop @ 80% Full
2. Eat protein @ every meal:  Eat protein dense foods with each meal
3. Eat veggies @ every meal:  Eat vegetables with each meal
4. Eat legumes, big 4 starches and/or fruit post exercise:  Eat some carbohydrate dense foods with most meals, especially after exercise
5. Eat health fats w/ most meals:  Eat healthy fats dense foods with most meals
6. Drink water vs calorie containing beverages:  Drink beverages with few calories and few ingredients
7. Eat whole foods vs. processed:  Eat mostly whole, minimally processed foods
8. Plan & prepare ahead:  Plan ahead and prepare food in advance
9. Eat variety of good foods:  Eat as wide a variety of good foods as possible
10. Plan to splurge:  Plan to break the rules 10% of the time

If you eat mostly plants, choose a habit from this list.
1. Listen for hunger & fullness cues:  Listen to your body. Eat when hungry. Stop when satisfied.
2. Eat high protein foods @ most meals:  Eat a higher protein food with most meals.
3. Eat veggies & fruits @ every meal:  Eat vegetables and/or fruit with each meal.
4. Whole grains <25% of meal except post exercise:  Whole grains should make up less than 25% of meals, except after exercise.
5. Eat healthy fats each day:  Emphasize healthy fats from whole foods each day.
6. Drink water vs calorie containing beverages:  Drink beverages with few calories except non-dairy milks.
7. Eat mostly whole foods and supplement as needed:  Eat mostly whole foods but don’t be afraid of supplements
8. Plan & prepare in advance:  Plan ahead and prepare meals in advance
9. Build in variety.  Eat a variety of foods each week.
10. Don’t be a teacher’s pet:  remember to splurge 10% of time.

Your coach,

Mike Alves

p.s. renewals are coming, please be ready to respond to get the 2017 FAB's!

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