5 STEPS TO ALLEVIATE PARENT’S

#1 FEAR

STOMPING OUT TEEN & CHILD OBESITY

teen

Jamieklayman.org

THE 5 STEPS TO GETTING STARTED

▪ Step 1: Get real about your family’s situation

▪ Step 2: Become willing to make the necessary changes

▪ Step 3: Decide quitting isn’t an option

▪ Step 4: Know that your goals are possible

▪ Step 5: Take massive action NOW

STEP 1

GET REAL ABOUT YOUR FAMILY’S HEALTH & BASELINE MEASUREMENTS

Get everyone a physical, a baseline blood

pressure, cleared to workout, height & weight, and

body measurements. Make sure your doctor clears

your family for any changes you make in exercise

and/or diet.

Take a starting family picture, so you can

document the progress.

Log everyone’s starting measurements and

weight, so you can celebrate the wins along the

way.

STEP 2

Become willing! Willing to make changes, willing to work hard, willing to motivate each other

when someone doesn’t feel like making the right choices, and willing to celebrate your wins.

Everyone must be willing to change their mindset, and not beat themselves up when they make a

bad choice, or don’t exercise for a day. Most importantly, be willing to listen to your bodies when

they are speaking, when they are need rest, when they are full, and when you can push a bit more

to really see the results you want.

STEP 3

Decide right now that quitting is not an option

STEP 4

Clean up you environment:

Get rid of junk food

Stop buying soda, and foods full of fat, sugar, and preservatives

Buy foods under 10 grams of sugar per serving

Buy whole grain carbs, such as whole wheat bread, and whole grain pastas

Buy as much fresh food as your family will eat in a week

Stop activities like television and video games that make you want to eat while doing them.

STEP 5

Begin taking massive action

? Stop drinking soda

? Drink a glass of water before every meal

? Walk to the store instead of take the car

? Park farther away

? Leave two bites of food on your plate after every meal

? Replace sugary cereal with oatmeal with nuts & berries

POSSIBLE MENU IDEAS:

Breakfast

A handful of instant oats (available in

bulk for cheap) some dried

cranberries, a ½ handful of broken

walnut or pecan pieces, ½ cup of non-

sugared flakes, Grapenuts, or rice

cereal (or use a bit of all of it), ½ a

handful of almonds (slivers are easy to

eat), and a ½ a handful of raisins. Pour

a ½-1 cup of nondairy milk such as

soy, nut, or coconut milk on top and

make a much healthier morning

cereal.

Lunch

Make a ½ a sandwich (instead of using two pieces of

bread) with whole grain bread. Use hummus instead

of mayonnaise, add lots of veggies such as spinach,

and tomato, and a thin slice of leftover chicken

(instead of processed lunch meat filled with nitrates).

Add a ½ cup of homemade vegetable soup (throw in

any fresh veggies, vegetable stock, and brown rice

into a crockpot or pot), and a ½ cup of frozen grapes

for a sweet treat. You can make extra soup and

freeze some to use later. The hummus sandwich is

even better when you put it in a Panini maker or grill

it, yummy.

POSSIBLE MENU IDEAS CONT.:

Dinner

Switching to a lite Italian style dressing, or avocado smashed with lemon juice as salad dressing cut

calories and allow you to actually taste the salad. Also, switching to deeper greens, i.e. field greens,

baby kale, and some sliced cabbage or broccoli slaw make for a healthier and tastier salad blend.

Adding lean meat, or nondairy cheese to a salad turns it into a whole meal. Tuna in water is another

option. Beef up your salads by adding a variety of other fun, crunchy vegetables, and or nuts. We

love sunflower seeds in our salad because they add a bit of crunch and some protein. Eliminating

cheese and milk bases sauces and gravies will cut out lots of fats and calories. Whole grain pastas

are always a better alternative with red sauce, forget the garlic bread and the dessert. My family

likes to work together on whole grain pizza dough, and adding lots of veggies, we use nutritional

yeast flakes instead of cheese, and sometimes we use veggie or soy sausage. The pizza tastes

amazing, and we all get to work together to create a dinner that we can sit down together and enjoy.

Nobody leave hungry on pizza nights.

POSSIBLE SNACK IDEAS:

Snacks

Snacks are easy if you just use whole foods as your guide. Carrots (slices, shreds, or

small sticks), and mix it up to make it fun, are always a great fallback snack. Ants on

a log are a kid favorite, but make sure to use ground peanut butter without any added

sugar or oils. Cut celery sticks, spread peanut or nut butter, and add dried cranberries

or raisins for the ants. Edamame is a good protein snack, and can be kept frozen

until used. Blending frozen fruit and some non-dairy milk, or a frozen banana with

non-dairy milk makes a great frozen treat. Freezing no-sugar added, or fresh juiced

fruits and veggies make for great popsicles. Cut up oranges, or make melon balls, so

everyone has variety and eating becomes something fun again. The food we eat is

our fuel, so we should feel energized after we eat, and ready to take on the world, or

to create our own make=believe world outside in the backyard.

Three times as many children and teens are struggling with obesity, and related health issues compared to the 1960’s.

5 STEPS TO ALLEVIATE PARENT’S #1 FEAR

Email us to get started, get involved, for questions, or to

get a FREE strategy session to help kick-start your goals

info@jamieklayman.org

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