1. 5 STEPS TO ALLEVIATE PARENT’S
#1 FEAR
STOMPING OUT TEEN & CHILD OBESITY
teen
Jamieklayman.org

2. 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

3. 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.

4. 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.

5. STEP 3
Decide right now that quitting is not an option

6. 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.

7. 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

8. 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.

9. 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.

10. 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.

11. 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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