By: Carol Weber
I recently was surprised to learn about the number of people who are bedridden or must be in a wheelchair. I was surprised because many of these people are in their 60’s! They have no pathological diseases. Their fate came about due to lack of exercise. They all were “couch potatoes” and, subsequently, became overweight which eventually led to atrophy of their muscles.
Just hearing about these persons gave me a sense of fear. If fear is a motivator to make me exercise more, then bring it on! Most of our health problems come from lack of exercise. We were made to move those 600+ muscles that we have. And, of course, the other problem that we have is our diet!
All of the newsletters I get from the medical experts say the same thing: our health is determined from our life style, NOT our genetics. Of course, there are exceptions. People who have thalassemia, sickle cell anemia, and other genetic disorders are truly limited by their genetics. I had to prepare blood transfusions for these children and adults on a regular basis. But the majority of us can choose our fates.
So, with this in mind, here’s a list of tips for making better diet choices.
1.) Eat at least 1 salad daily. Lots of raw vegetables are filling & provide fiber and essential vitamins & minerals.
2.) Completely cut sugars & simple carbohydrates from your diet. They create a “glucose–insulin–low blood sugar–more glucose desired” cycle.
3.) Shore up on fiber—it’s filling so you’ll eat less. High fiber foods include vegetables, fruits, nuts, beans, seeds, whole grains. Dr. Agatston, the cardiologist from the South Beach Diet, says a slice of bread should have 3 grams of fiber.
5.) Make sure protein is included in your meals & snacks: chicken, turkey, tofu, low fat cheeses.
6.) Drink plenty of water.
7.) Eat an apple 15 minutes before a meal. Researchers have found that it cuts caloric intake by 200 calories.
8.) Control portions—use a smaller plate.
9.) Use xylitol-sweetened gum or mints. It satisfies between meals.
10.) Allow yourself a piece of dark chocolate if you must have a treat.
11.) Use a food journal. Being honest and writing out what is consumed can be very revealing and helpful.
12.) Green tea is an excellent product to aid in weight loss, and it has many health benefits. I get a product which is flavored with no caffeine. A dropper is equal to 15 cups of green tea. You add a full dropper to your beverage. Go on line to check it out: www.herbasway.com or phone 1-800-672-7322. Next time I hope to discuss more about green tea and other products.
*Remember, don’t be afraid to huff and puff and get your heart rate up! Sweating doesn’t count!
~ Carol Weber
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