trimcard tips Weight and Health Management System in a Box

trimbits tips
Common sense and
practical advise on how to
manage your weight and feel
your best everyday
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Published by JBGmg
PO BOX 168
Sunset Beach, CA 90742
Copyright 2023
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Table of Contents
Lets Gets Started 4
365 Days 6
Overeating 9
Weight and Health Management Tips 13
More Tips 24
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Lets get started
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Congratulations on your desire to start a new journey
to look and feel your best everyday of your life. My
journey started as kid growing up in Southern
California, USA with my Italian Mom and Italian
Grandmother who actually was from Italy, Sicily to be
exact before immigrating to the USA in 1921. In Sicily
and all of Italy eat, eat, eat is a tradition and important
part of the Italian Culture. Sunday dinners with family
and lots of food I mean lots. To make this story quick
let me just say that family gatherings and eating together
are for most of us the best days of our lives and should
be enjoyed by all. I will say this once and probably say it
again in this trimbits guide that moderation is the key at
those family gathering that most likely revolve around
eating and drinking especially if you are Italian as I
mentioned its part of the Culture. Culture aside most
gatherings I have attended over the years such as Super
Bowl Parties, Wedding Receptions, Birthday
gatherings, Celebrations of Life, Reunions, Tail gate
Parties 99% of them involved a few adult drinks,
libations such as wine, beer or maybe some mixed
drinks. My favorite scotch and soda with a twist of
lime thanks to my Irish, Dutch and Welsh Dad. Usually
the gatherings involve appetizers to start, then the main
meal. All of this is great and the key to making it
greater is to enjoy every sip and bite in moderation and
to eat and drink slowly. We all love to attend these
gatherings so pace yourself and don’t
overindulge or as my Dad would say try to stay in the
game and not knock yourself out of the box by
overeating, over-drinking
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and feeling miserable after. Some have said over the
years there is a conspiracy to make you overweight.
trimbits does not believe that conspiracy what we
believe is that as adult individuals we have choices we
can make and those choices for some are overeating
and over-drinking which accounts for 35% of the
Adult population being overweight at any one time.
Before WWII obesity was less of a problem in the
USA than it is today. It does not take a rocket scientist
to understand the obesity problem in the USA today.
Back in the day kids did not have electric bikes, smart
phones.computers and adults were doing more physical
activity in their jobs than they are in todays sedentary
world where we sit in front of a computer most of the
day and are stuck in traffic for 2-4 hours a day driving
to and from work. Has our high tech world we live
made us overweight or obese whatever you wish to call
it? The answer is no. It all comes down to putting less
calories into your body and getting enough exercise at
least 3- 5 times a walk such as walking your pet or pets,
jumping in place, stretching, playing pickle ball, golf or
whatever sport you enjoy and finding out what foods
are compatible with your system. Years ago I found out
that my digestive system did not agree with milk, eggs,
white onions and certain oils used to cook fatty foods.
Knowing what foods to avoid is essential to being able
to feel your best everyday. trimbits suggests that anyone
can feel better just by recording their eating habits on
a daily basis and analyzing how you feel after eating
certain foods.
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365 Days
trimbits believes that taking your daily vitamins, probiotics
or whatever your Doctor recommends you to be on if
your taking prescription drugs is 110% okay. We believe to
achieve the best results for how you feel each and every day
of your life you need to be in full control and manage
your eating habits 365 days a year so they align with
keeping your gut and digestive system working like a fine
tuned machine. Every 3000-6000 miles we need to change
the oil in most cars for optimum performance for our cars
engine. The human body is an engine that needs you the
owner to control what you put into your engine 24-7 every
day 365 days a year to keep your engine running at its best
every day. If you put less food and calories from beverages
with calories such as coffee with cream and sugar into your
body than it requires you are going to lose weight. It does
not get any simpler than that. It is suggested that if you
are trying to lose weight eat a balanced diet enjoying all the
foods that are compatible with your unique engine you are
born with in moderation. If you want to be a Ferrari its
best to treat your body with the utmost consideration of
what you put into it since what you put in will either keep
you running smooth or going to the sidelines for digestive
relief. The goal of any sensible eating plan is to stay in the
race 365 days a year and enjoy the ride everyday eating and
drinking in moderation and getting things done that matter
to you most when your system is in harmony. If you like
meat thats great, eat meat but don’t go on a meat only diet.
That is unless your Doctor orders you to be on a particular
diet eating only certain foods.
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Do you Love donuts? who doesn’t. Just remember
Donuts contain milk and eggs which is not good for
those with milk or egg issues for digestion. As of this
writing I am still experimenting on an egg free, milk free
for donut recipe, stay tuned. Your body requires many
different ingredients to stay healthy, so eat and drink
a balanced diet and if you like a donut a day thats okay
once in a while, but be sure to balance that fatty donut
later in the day with some protein, vegetables, and fruits
and always partake in moderation 365. A donut a day
won’t hurt you just don’t eat two.
Ben Franklin said an Investment in Knowledge pays the
best interest. We should get as much knowledge as we
can on what makes our bodies run at full strength 365.
Every minute, every day you have knocked yourself
out of the box with unhealthy habits is not the end of
the world but just another opportunity to get back on
your feet knowing what foods and habits you need to
control to be your best. Don’t be deceived into quick
weight loss plans or taking pills to lose body fat. To be
your best you have to look at Weight Management for
Life. Little changes and adjustments are all you need.
Like putting new spark plugs in you cars engine to keep
you running smoothly. To much junk food and
overeating will slow your engine down. Remember to
eat foods your system is compatible with, record how
you feel on trimcards daily for 30 days minimum. Some
people ask why should I try to lose weight? Well for
one if you lose weight for some you may look younger
who doesn’t want to look younger and feel healthier.
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When you lose weight your heart does it work with less
effort so the circulation to all parts of the body improves
Tasks such as walking, housework, and office duties are
done without fatigue. The mind is most likely sharper since
your probably not focusing on feeling full and instead focusing
on more important things such as accomplishing goals
and staying busy which can help with depression as you
work toward achieving lifetime goals without being knocked
out of the box by poor food choices and overeating Try
Eating to feel better not living to eat which can lead to
Obesity, clothes not fitting, health problems and depression.
Celebrate every day, every meal and be thankful for the
opportunity you have to make a difference in your life by
developing healthy eating habits that are compatible with
your unique system that you were born with. Some people
know more about their favorite celebrity or sports teams
than their own eating habits and how those habits may be
hurting them. Take control of your eating habits and you
will change your life for the better when you feel the difference
when you stop overeating and become more active
with more energy.
“Although the world is full of suffering it is full
also of overcoming it “ - Helen Keller
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Overeating
Let’s face it if you are a human being you have overeaten. It
maybe enjoyable while your doing it but it is too be avoided as
much as possible to be at your best always.
According to the National Eating Disorders Association
Eating disorders are serious but treatable mental and physical
illnesses that can affect people of all genders, ages, races,
religions, ethnicities, sexual orientations, body shapes, and
weights. In the United States, 28.8 million Americans will
suffer from an eating disorder at some point in their lives.
While no one knows for sure what causes eating disorders, a
growing consensus suggests that it is a range of biological,
psychological, and sociocultural factors.
“Eating disorders have the highest mortality rate of any
psychiatric illness. Besides medical complications from
Binge eating, purging, starvation, and
over-exercise, suicide is also common among individuals
with eating disorders. Potential health consequences include
heart attack, kidney failure, osteoporosis, and electrolyte
imbalance. People who struggle with eating disorders also
have intense emotional distress and a severely impacted
quality of life.” - National Eating disorders Association
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Overeaters Anonymous (OA) is a community of people
who support each other in order to recover from compulsive
eating and food behaviors. They welcome everyone who
feels they have a problem with food.
People who suffer from the needless burden of excess
weight should remember they are playing Russian roulette
with overweight the cartridge in the gun. Those who are
diabetic or those with heart, artery or kidney disease in the
family are just plain foolhardy to remain overweight. Medical
statistics prove that diabetes seldom occurs in persons over
40 unless they are overweight!
Losing weight is not rocket science or some magic pill.
Losing weight take in less calories than you burn daily and
you will lose weight. When we were in our youth we were
pretty active and could eat almost anything without worrying
about calories because most likely we would burn it off.
Today if your body burns about 2000 calories a day then
anything over 2000 calories you take in on a any particular
day will be stores as extra energy and will tun to fat. To lose
weight you only need to consume less calories that your
body burns every day and just like that you will start losing
weight. Great resources for how many calories you burn
daily are available online and a great website available for
resources on Weight Management and healthy eating choice
is the USDA site is htttps://www.myplate.gov
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The Dietary Guidelines for Americans Developed jointly by
the U.S Department of Agriculture and U.S. Department
of Health and Human Services, the Dietary Guidelines for
Americans are the Nation’s science-based guidance on how to
eat for good health. The Guidelines encourage all Americans
to start and maintain a healthy eating routine. Along with
physical activity, improving what you eat can help you reduce
your risk of chronic diseases, such as diabetes, heart disease,
some cancers, and obesity.
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Weight and Health Management Tips
Everyday we are faced with choices on what to eat. Getting
into habits of eating foods that give us energy and are
compatible with our systems is the key to unlock feeling
and looking our best as we roam around the planet. While in
college from 1974 - 1977 I started to write down my eating
habits on a 3 X 5 blank filecard along with my exercise and
things to accomplish for the day. After College and with
some printing experience I designed a printed card I named
healthy habits that I carried with to keep me on track for
my eating habits, goals and exercise. Today we market our
product trimcards a printed 3 X 5 Card to help anyone sty
on track for eating right , recording their weight and
accomplishing their goals and things to do for the day.
Today we have 24/7 access to weight management apps,
books, websites and everything under the sun available to
us to help us eat right and stay fit and productive for all of
years... Being Old School I still like to write things down and
for some they enjoy using an app whatever works for you
to stay slim or manage a healthy weight and lifestyle as they
say if it ain’t broke don’t fix it. Once you have trimcards you
have everything you need to track your weight and eating
habits and your things to do with no batteries required. Ok
now lets give you some tips we have accumulated being a
student and follower of Weight and Health Management in
my 68 years....
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(1) Liquor before meals increases appetite
(2) Salad or clear soup takes the edge off the
appetite.
(3) Skip Salty soups with high sodium content or eat
in moderation
(3) Fish has fewer calories than meat except for Fried
Fish such as Fish and Chips for example
(4) A good resource for Calories in food is
https://www.calories.info/
(5) Online tools from sources like the USDA or
National Institutes of Health give you a meal plan
based on your activity level and weight loss goals.
(6) BMI = body weight (in kg) ÷ height (in meters)
squared
BMI less than 18.5: Below normal weight
BMI 18.5 to under 24.9: Normal weight
BMI 25 to under 29.9: Overweight
BMI 30 to under 34.9: Class I Obesity
BMI 35 to under 39.9: Class II Obesity
BMI 40 or greater: Class III Obesity
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https://www.webmd.com/diet/calories-chart
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https://www.emedicinehealth.com/
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(7) Drink 6 to 8 glasses of water daily to help with
constipation
(8) Figs and Prunes also great for constipation
(9) Avoid all Fried foods including Fried Chicken
and Chicken Skin
(10) Drink Oatmilk instead of Milk if you are Milk
Intolerant
(11) Try eating egg whites instead of eggs if you are
egg intolerant
(12) Choose mono-saturated fat over saturated or
trans fat
(13) Consume small meals rather than just three
large meals and be sure never to skip a meal
(14) Eat a Variety of Foods and do not eliminate
entire food groups
(15) Use Sugar sparingly and limit Alcohol use
(16) Try to walk at least a mile a day or more ride a
bike or do something to improve your muscle tone
and circulation
(17) Discuss any changes in your diet or exercise
with your Doctor
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(18) Use Physical Activity to lose pounds, feel better,
lower blood pressure and cholesterol and suppress
your appetite
(19) Do Moderate exercise at least for 1/2 hour 3 X
a week
(20) Use trimcards as a tool for managing eating
habits and goals on a daily basis
(21) Vitamins are obtained from foods or supplements
so choose wisely and avoid highly processed
junk foods
(22) Eats Fruits, vegetables, grains and spices,
meats and fish
(23) Know what each Vitamin & Mineral does in
your body
(24) Vitamin A
(25) Vitamin B Complex
(26) Vitamin C
(27) Vitamin D
(28) Vitamin E
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(29) Molybdenum
(30) Phosphorus
(31) Silicon
(32) Calcium
(33) Chromium
(34) Copper
(35) Iron
(36) Magnesium
(37) Manganese
(38) Potassium
(39) Selenium
(40) Vanadium
(41) Zinc
To Learn more about Vitamins and Minerals
https://www.hsph.harvard.edu/nutritionsource/vitamins/
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Things to know
Since the caveman days when we used to have to go out and
hunt for our foods with a Big Stick things have changed a
bit in our new packaged foods, drive thru fast food joints and
Uber eats delivered to home modern times we live in today.
Decades of Agriculture have overworked and depleted
soils of minerals. Eating too much or too quickly and stress
can cause indigestion and indigestion reduces absorption
of vitamins and minerals. Overcooking can easily destroy
valuable food nutrients. So much for the Sunday BBQ .
Microwave who knew also studies have shown alters the
nutritional structure of food. Oh yes length of food storage
and freezing deplete the nutritional value of most foods. Are
you getting the picture. Lets talk about food selection. Eating
a too limited range of different food groups will also result
in food deficiencies according to the experts. Allergies to
foods, crash dieting and poorly designed vegetarian diets omit
significant dietary source of nutrients causing Food omission
or lack of proper nutrients in a diet Herbicides and Pesticides
are used
on crops leaving them with low nutritional value. Also antibiotics
interfere with the intake of essential nutrients as do
poor lifestyle choice like smoking, alcohol and caffeine which
can inhibit the absorption vitamins and minerals and accelerate
the loss of nutrients. In todays fast paced society Stress be
it physical or emotional can increase the body’s requirements
for vitamins and minerals. The level of each vitamin and
mineral in ones body has an effect on others, so if one is out
of balance ( missing) all are adversely effected. With antioxidants,
one is not nearly as strong as several combined as each
greatly enhances the power of others
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We also have to take into consideration Nutritional Variance
which identifies substantial differences between one fruit and
vegetable and another, One apple can have 12 times more
nutritional value than another. Which apple did you eat?
Hello Operator can
you tell me where to find the foods with the
best nutrients I’m confused
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Warning not all supplements are beneficial. They must
be absorbed by your body. Supplements should include
many different types or vitamins and mineral and always
consult with your Doctor or Certified Health practitioner
to discuss what program of Vitamin or Mineral
supplementation may be best fop you for your age and
health condition.
Why do I get Sick? Why did I get a disease? Why is
hard for me to lose weight? It’s called life and we have
make the best of our time on this planet We know e
have tow guarantees in Life as my Dad taught me Death
and taxes so while we are on earth just put on the armor
and keep on fighting for better good health and weight
management for life. Weight and Health Management
starts with you and of course your Doctor or Doctors
if you have a serious medical condition. Whether you
are an Olympic athlete, retired or anyone interested in
living life to the fullest we suggest trimcards as a Weight
and Health Management tool to use in your Toolbox for
Weight and Health Management for Life!
“Life is game get
off the sidelines and
start playing” -
“ JB” Griffin
trimcards Founder
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Easy now
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More Tips
(42) Find someone to support you on your weight and
health management journey
(43) Make time for Exercise schedule make it a
daily habit
(44) Stay Hydrated
(45) Bounce Back if you find yourself going back to
unhealthy habits
(46) If yous cant’ resist you favorite Fast Food Joint
try skipping the fries and order a smaller portion
(47) Don’t Fast and if you are fasting check with your
Doctor 1st
(48) Find a Passion I love Golf
(49) Remember every body is unique be happy with
yourself and work on being your best in that body
every day
(50) Eat more salads with protein added
(51) Cook at Home to save money create your own
menu for fun to share with family and friends
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(52) Recording food intake on a printed card daily
is a proven tool to help you manage and know what
foods are compatible with your system for proper
digestion and elimination
(53) Eating more Protein and less carbohydrates
speeds up weight loss. Beware a high meat diet
becomes a high fat diet too to be sure to trim off
all fat from steaks etc and avoid the meat from four
footed animals and instead select poultry, fish ,
cottage cheese, peas or beans for more protein in
your diet
(54) Salt slows up weight loss. One teaspoon of salt
hold one pin of water in your body so salt foods
lightly and pass up pickles, salty meats and other
foods with high salt. Many people retain so much
water in their tissues from high salt intake diets that
their face and ankles can get puffy
(55) Skip desserts, candy ice cream to reduce empty
calories from your daily food intake and if you do
drink alcohol drink in moderation
(56) The urge to gain weight back after weight loss
is an instinctive part of our self preservation status.
Once you reached you desired weight if you are
overweight don’t guard against the trend for most
people to gain back the weight they worked so hard
to lose
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These Desirable weight charts are a bit dated
published by The Health Builders Los Angeles
in 1935 and distributed by Doubleday & Co.
Gredn City, NY
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Yes my friends and fellow weight watchers
losing weight and ways to help you
understand how to lose weight has been
around long before we were born
Remember the Vest Pocket Calorie Counter
published by The Health Builders Los
Angeles Ca 1st printing 1935
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“You are what you eat
I once heard” - JB Griffin, trimcards
founder and publsiher
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Cut back on portions if its bigger than your
fist for protein thats too much.
Stay active
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Remember its okay to eat anything you
want in moderation. No need to give up
anything unless its not compatible with
your unique digestive system
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trimcards try it for 30 days no
batteries required and no recurring fees
tell a friend a neighbor a co -worker
and start the road to feeling better
everyday. Ask for free samples email
orders@trimcards.com
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Everyday
is a gift
enjoy the ride
www.trimcards.com
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