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Did you know that many people at risk, or with serious health issues, are still reluctant to change their old, unhealthy eating habits?
“It’s not so easy!”, they cry. Well, old habits die hard…
At first, all dietary recommendations (read: restrictions) seem hard. However, it is heartening to realize that you can independently achieve a significant improvement of your health – if you put your mind to it.
It is a well-known fact, although not everybody agrees, that most our health conditions can resolve – if we quit feeding our bodies with the meat-, dairy-, and sugar-based Western Diet, also known as the S.A.D. (Standard American Diet).
This diet has all the factors that increase our risk of just about any illness. Sad, but true.
So, by deciding to get well and/or stay healthy, you must change your eating habits (and preferences). In other words, you have to pay more attention to the foods you eat, namely their:
First of all, in your new earing habits you need to:
Did you know that dark green leafy veggies contain compounds (known as thylakoids) that trigger satiety signals to help you:
The unspoken cultural assumption, still persisting today, is that a plant-based diet is inferior and deficient in protein and contributes to a weakened body. The nutritional research, however, has made clear the fallacy of this cultural myth.
All plants contain proteins. And at least 14 percent of the total calories of every plant are proteins. For example, broccoli contains more proteins per calorie than steak. Also, per calorie, spinach is about equal to chicken and fish!
Of course, you will have to eat a lot more broccoli and spinach to get the same amount of calories that you do from the meat.
Multiple studies, however, have shown that if you are meeting your caloric needs through plant-based nutrition, you will satisfy your body’s protein requirements. Why? Because plant-based proteins from a wide variety of sources adequately supply all the essential amino acids required for a healthy body.
Also, it is not necessary to consume a “complete” protein at every meal. The body’s innate intelligence utilizes the protein from multiple meals to provide the necessary building blocks. In addition, every bite of plant-based protein offers the extra health benefits of fiber, antioxidants, phytochemicals, vitamins and minerals.
How can you add more plant-based protein to your diet?
By simply eating more plants. Beans (27% protein) lentils (36%), chickpeas (33%), peas (30%), and kale (22%) provide the greatest opportunity to acquire micronutrients packaged with protein.
Practically speaking, add more of these to your salads, stews and soups. In each meal or recipe, use higher protein vegetables like spinach, kale, lentils, broccoli, beans and peas. Having more plant-based protein in your daily meals is as simple as that.
Having more plant-based protein in your daily meals is as simple as that.
Although sugar is harmful to human health, many people are actually addicted to it. This common phenomenon is referred to as an “intense desire to consume simple sugars”, or a “carbohydrate craving.”
Ironically, sugar cravings occur as a result of rapid rises and subsequent rapid falls in blood sugar level which are caused by — high consumption of carbohydrates.
In the typical Western Diet, the major contributing factors in sugar cravings include:
In order to free yourself of the physical addiction, complete avoidance of all sugar is necessary as only total abstinence can resolve the biochemical addiction. Eating this way for several days (up to several weeks) is absolutely necessary!
During this transition, however, it is very important to eat every two-three hours to avoid symptoms of hypoglycemia. Otherwise, if you do not do that, your blood sugar may “crash” and you will feel horrible.
And remember: One of the simplest and most profound health improvements you can make is to eliminate soda from your diet. If you are a “popaholic,” or if you are in the habit of drinking soft drinks, you jeopardize your health. Period!
Blind dietary fat reduction can be harmful to your body. The key lies in selecting the right source of fat, followed by the proper preparation.
As an important macronutrient, fat is absolutely necessary for optimum health. Vegetarians will not have much difficulty as fat in its natural state is found in abundance in seeds and nuts.
Non-vegetarians face a more challenging task. Also, during the commercialization process, the chemical structure of the macronutrients within the meat is altered significantly.
Since most food comes with a combination of both, it is impractical to eat only the “good” and avoid all the “bad” fat. Balance is the key.
You can include in your diet lean red meats – only if they are properly selected, trimmed, and cooked. It means, without frying then in processed oils. Why? Because exposing oils to heat and oxygen results in the worse possible combination of unhealthy fatty acids.
Even white meat poultry and fish (low-fat choices) – deep fried – can be higher in fat than commercial beef!
As you can see, what makes the real difference is:
The following foods are so bad for your body that there is no any reason to eat them. Not only do they have zero nutritional value, but they also give your body quite a dose of toxins.
Doughnuts: fried in vegetable oils, high in sugar, and full of white flour (in most varieties).
Eating a doughnut is one of the worst ways to start off your day. It will through off your blood sugar and won’t stay with you so you’ll be hungry again soon. You are better off eating no breakfast at all…
Soda (both regular and “diet”): high in sugar, high in caffeine, loaded with artificial food colors and sulfites, and filled with harmful artificial sweeteners.
French fries (and nearly all commercially fried foods): high in trans fat, high in harmful free radicals, high in acrylamide (a potent cancer-causing chemical formed as a result of unknown chemical reactions during high-temperature frying or baking).
Chips (corn, potato, tortilla, etc.): high in carcinogenic acrylamide.
Fried non-fish seafood (shrimp, clams, oysters, lobsters, etc.): high in trans fat, carcinogenic acrylamide, mercury and contaminated with parasites and resistant viruses (they may not even be killed with high heat).
Healthy living can reduce your chance of illness by over 80 percent! In your journey to a better health, there are quite a few food types to favor.
Are they more nutritious than cooked foods? In general, yes, and moderately so, as far as vitamins are concerned. However, the distinction between raw and cooked (but not “overcooked”!) foods is probably not worth making.
The goal is to devise each day’s food intake so as to optimize nutrition and minimize calories from carbohydrates – grains, legumes, starches and, of course, sugars.
There can be “off” days when you eat something from your old habits, but these should gradually be decreased until only about every tenth day is an “off” day at home.
Eating out should not be a major problem. Simply, do as you like. No fancy desserts, however, except – if you must – on the “off” day or when dining out.
In general, if you eat out often, you must be somewhat restrictive.
In other words, concentrate on switching toward the highest possible quality of food. You will find it far easier to limit your calories if the quality is high – until you will become accustomed to a better quality diet.
Try your best to adapt to such a diet, or something like it. And don’t give up too easily.
I am so glad you have this site.
My doctor just told me to lose weight, but he didn’t tell me how to do it. I am so grateful to you for this information.
I have learned more on your site, than anywhere else. Thank you very much.
Mrs. Debra Ruth
I’m 53 years old.
After 4 months on your diet with 30 minutes on the treadmill 5 days a week (1,300 calories a day), 2-5 grams of omega 3 per day in fish (salmon, albacore, sardines, trout, etc.) and fish oil capsules
I have lost down from 210 lbs to 186 lbs (5′-10″ medium build). My goal is 175 lbs.
What can I say but your diet is working, a new lifestyle…
Almost 12 months on your diet now and I thought I should give an update on my continued success.
I had my blood tested for my annual physical. The results were amazing, including the blood lipids, liver enzymes (they had been slightly elevated for the past 3 years), thyroid, blood pressure and weight (177 Lbs.).
Having reached my goal weight, I continue to keep my daily “sugar” intake to the minimum, avoiding all candy and other sweets.
Also, I keep potatoes, bread, rice, corn chips, etc. to the minimum…
I try to drink at least 3 quarts of purified, lukewarm water every day. Suffice it to say, I am continuing with your diet.
Thank you once again!
Following any dietary recommendations (read: restrictions) is a challenge. First of all, you most certainly will not have the time to go to a library, or a bookstore, and pick up a few cookbooks, so you could start the program, or compile the recipes to implement the new food choices.
Most probably you will not be able to successfully carry out the necessary changes in your diet.
Once again, what makes the real difference is:
For this and many other reasons, we do hope you may find one particular cookbook helpful – The Low-Grain, Low-Sugar Delight. As it follows our eating plan to the letter, you should be able to open the book and – just cook.
This rare e-cookbook (not available in stores) contains more than 260 simple and delicious recipes.