So you want
to be skinny, and suave’ for the summer? Rather than look to weight loss
centers or medical centers offering gastric bypass (bariatric surgery) or the
latest trendy diet or drugs, learn about and practice sound principles that will
help you sustain optimal body weight.
Many
Americans deceive themselves into believing they eat a healthy diet because they
eat a piece of fruit daily or consume low fat or no fat foods. At the same time
they fail to realize one of the greatest dangers contributing to weight gain is
excessive consumption of sugar.
The average
person eats about 180 pounds of sugar a year. Many eat more. Sugar or refined
carbohydrates in the form of the “Three Whites”, white bread, white rice, and
white potatoes are quickly absorbed starches with high glycemic index levels.
They increase insulin production and blood sugar levels and prompt us to eat
more than we need.
Sugar is
disguised under different names such as, high fructose corn syrup (HFCS),
sucrose, glucose, maltose, lactose and dextrose, honey, sucanat, maple sugar and
cane sugar. These sugars are in most processed foods and should be avoided.
A false
belief most Americans hold is that skipping breakfast will contribute to weight
loss. The opposite is true. Skipping breakfast increases total calorie
consumption, usually in the form of simple carbohydrates.
A good rule
for proper food intake is the old proverb: “Eat breakfast like a king, lunch
like a prince and supper like a pauper”.
Tips that
Rule
Eating
breakfast means “breaking” the fast.
Eating after a good night’s sleep normalizes glucose levels and enhances
metabolism that helps to regulate appetite for the day. Missing this meal
increases the temptation to binge on junk food the rest of the day.
Drink
Water (H2O). Avoid tea or coke,
energy drinks, juices or coffee. Drink only water. If you don’t have access to
a good water system, consider purchasing one. Here are two websites with
information.
http://www.drdavidwilliams.com/c/waterwise.asp?cookie%5Ftest=1
Or
http://www.mercola.com/nutritionplan/intermediate_beverages.htm
In the long
run it will be less expensive than buying cases of bottled water. Though fruit
juices contain some vitamins, they also contain large amounts of sugar. Our
body cells are made mostly of water that needs to be replenished throughout the
day. Consume ½ your body weight in ounces of water daily and you will remain
hydrated. For example, a 120 pound woman would drink 60 ounces of water daily.
To jazz up plain water, use a lemon, lime or orange slice. Add a few mint leaves
and the water takes on a more exotic flavor.
Eat
wholesome snacks. Is there such a
thing? Yes, there is. Snacking is good if the foods are nourishing. Consider
nuts, organic trail mixes made without additional oils and always read the
labels. Add fruits and vegetables to the snack list too. Nuts naturally
contain good fats that feed the brain cells necessary for optimal function and
add fiber to the diet. Avoid chips, pretzels and candy that contain
hydrogenated oils. When you begin to eliminate snacks that contain artificial
ingredients, cravings begin to diminish.
Ditch ALL
Diet Sodas. Artificial sweeteners
are molecular poisons and promote increased appetite. Their sweetness is
anywhere between 300 to 1000 times sweeter than white table sugar. They create
an addictive cycle. While thinking you are consuming fewer calories in your
drinks, you are likely consuming more calories in general. Once artificial
sweeteners are eliminated from your diet, taste buds return and weight loss
becomes imminent. See Sugar Substitues
http://www.preservion.com/februarynyr.htm
Avoid
energy bars and sports drinks.
Though marketed as “healthy”, these energy bars are no better than the average
candy bar. They contain more ingredients and more chemical fillers. The only
“pure” energy bar available is the Omega 3 Energy Bar by Dr. Marcus Laux
http://www.drmarcuslaux.com/c/prod_omega3br.asp
They are healthy and delicious; and the only ones I purchase for my family.
Sports
drinks come in a variety of bright
colors and are laced with chemicals, artificial flavorings and dyes. They
barely contain enough electrolytes and minerals to market themselves as healthy
sports drinks. A better alternative is EmergenC
http://www.alacer.com/ that comes in
a variety of flavors and contains a multitude of vitamins and minerals. It is a
great substitute for soda pop or any other sport drinks.
Another
healthy vitamin sports drink is Aloa Loa.
http://www.drinkyourvitamins.com/.
This product will surely impress you.
Consume
“real” fats. A popular message
coming from American health institutions for the past 30 years is to avoid fats
and consume fat-free and non-fat foods. Yet Americans continue to get fatter.
Could it be that the chemical laden fat-free and non-fat foods are causing
weight gain?
Fat is not the enemy. It is vital for many
bodily functions. The fats posing greatest risk are trans fats or hydrogenated
fats. Avoid these and instead, consume monounsaturated fats found in olive oil
(cold pressed extra virgin which provides phytochemicals and phenols that help
to boost immunity), avocados, nuts, seeds and flaxseed.
Consumption of these fats has shown to lower
cholesterol levels and decreases the incidence of heart disease. Additionally,
they contain high levels of vitamin E, an antioxidant that protects the body
from cellular damage. Monounsaturated fat is also known to be a defense against
breast and colon cancer.
These fats
are very popular in the Mediterranean diet that have been shown to be one of the
best diets overall. Of course, like any food, they should be consumed in
moderation.
The latest
research from the British Medical Journal (BMJ) just reported that
children in Greece who eat a Mediterranean diet
rich in vegetables, fruits, nuts, and olive oil experience less respiratory
allergies and asthma than other children. Researchers reported that “data
suggest” a beneficial effect of commonly consumed fruits, vegetables, and nuts
and of a high adherence to a traditional Mediterranean diet during childhood on
symptoms of asthma and rhinitis. Diet may explain the relative lack of allergic
symptoms in this population."
http://www.sciencedaily.com/releases/2007/04/070404203737.htm
Coconut
oil…the lost gem. It has been given
a bad name since the introduction of polyunsaturated fats that have been
promoted as tropical oils. These tropical
oils, have been hydrogenated, which we now know pose a great threat to the human
body.
Coconut oil,
on the other hand, is one of the most beneficial oils and should be consumed on
a regular basis. If you are interested in improving overall health and
increasing your metabolic rate, start using coconut oil. Visit:
http://www.naturodoc.com/library/nutrition/coconut_oil.htm
Having
reviewed some excellent dietary tips, isn’t it time to incorporate some of them
into your lifestyle daily? Experiment with one or two at a time and be
conscious of results. Be confident that appropriate consumption of the whole
foods listed above provides therapeutic benefits. “Let thy food be thy
medicine”. Neither drugs nor surgery can do for you what good food does.
Preservion,
Inc., 2007 ©
 |
Cindy Krueger has just published a new book, Do You Know
What You Don't Know... About Women's Health Issues. I think you'll find
this book contains a wealth of useful information that is intellectually
stimulating and written in a style that is clear and easy to understand.
Read More >> |
Cindy
A. Krueger, MPH, President of Preservion, Inc. is a health researcher,
consultant, educator and author of “Do You Know What You Don’t Know…About
Women’s Health Issues” .
She holds a
Masters of Public Health (MPH) from the University of South Florida and has
worked in the healthcare industry for over 27 years providing services to
clients seeking the latest health and medical information. She helps people
make informed choices regarding health and wellness.
Cindy is a
popular speaker for her common sense views on current healthcare issues and its
economics. In addition to lecturing at professional conferences and
organizations she regularly appears on radio and TV Shows around the country
sharing information that empowers consumers about the science supporting
integrative and wholistic healthcare. She
challenges and inspires people to achieve
optimal health making the case that their lives depend on it.
Contact Cindy at Preservion,
Inc. for information about speaking engagements and helping you, your family or
organization at
cindy@preservion.com
Cindy A. Krueger, MPH
President
Preservion, Inc., a health research, consultation and education company
4213 Sylvan Ramble Street
Tampa, FL 33609
813.289.9282
www.preservion.com
