FOR AS long as we eat to live and not live to eat, we cannot go wrong. In short, you won’t have a serious problem with weight gain. But there are simple guidelines. No need to starve or skip meals. In fact, an empty stomach will lead to all sorts of complications like acidity, ulcers, low blood sugar, migraines and irritability. Food, when taken in moderate amounts three to five times a day, assures you of gradual weight loss.
In order to lose weight, stick to fruits and vegetables that rank low on the glycemic index. For example, did you know that watermelon is high on the glycemic index, simply because it is so naturally sweet? But that doesn’t mean that we should never eat watermelon.
As a nutritional fruit, it is low in carbohydrates and high in water, and contains lycopene, a carotenoid that has anti-inflammatory power (others are tomato, red grapefruit and guava). But there is a way to eat anything we want, minus the potato, which is quickly converted into sugar. Here are some practical tips.
What not to eat
Eat your protein before anything sweet, or mix your high-glycemic food with vegetables. Dried fruits (raisins, prunes, figs, dates) are high in anti-inflammatory fiber and anti-oxidants. However, they are high in sugar and calories. You may, however, mix it with oatmeal or yogurt. Avoid baked goods, rolls, bread, cake, candy, cereals (except old-fashioned oatmeal), soft cheese (stick to hard cheese), muffins, corn syrup, donuts, fast food, French fries, granola, jams, jellies, popcorn, potatoes, snack foods, sodas, sugar, vegetable oils (except virgin olive oil and virgin coconut oil), pasta and noodles (unless multi-grain).
What to eat
Fruits and vegetables, apples, arugula, asparagus, avocado, blueberries, strawberries, green beans, all dark green leafy vegetables, eggplant, broccoli, cauliflower.
Dairy-organic eggs, low-fat cottage cheese
Nuts-organic almonds, walnuts, flaxseed, maca-damia, pecans, spinach, squash, tomatoes, turnips, mushrooms, peppers
Omega-3 seafood-mackerel, sardines, anchovies, salmon, halibut, any white fish, trout, herring, sea bass, shellfish
Poultry—organic chicken and turkey, Cornish hen, turkey sausage and bacon (minus nitrates)
Sweeteners—no chemical sweeteners like Splenda (also known as sucralose), saccharin, aspartame, acesulfame K, xylitol. A safe sweetener is Stevia, a non-caloric herb from Paraguay that is a natural food. It is one of the safest alternatives to conventional and chemical sweeteners. Coconut sugar also ranks low on the glycemic index and is safe for diabetics. Call World of Wellness, tel. no. 723-3878. (Reference: “The Perricone Weight-Loss Diet” by Nicholas Perricone, MD)
Burn your sugar
It seems like everything we eat turns to sugar. And in some food preparations, sugar is added to sweeten the dish. You should be aware of these hidden sugars. But whatever you eat, always remember that exercise will burn the calories that sugar brings.
Remember: Eat less but more often, exercise daily, drink generous amounts of water, and adopt a cheerful attitude in life.
Affirm today: “This is my world!”
In order to lose weight, stick to fruits and vegetables that rank low on the glycemic index. For example, did you know that watermelon is high on the glycemic index, simply because it is so naturally sweet? But that doesn’t mean that we should never eat watermelon.
As a nutritional fruit, it is low in carbohydrates and high in water, and contains lycopene, a carotenoid that has anti-inflammatory power (others are tomato, red grapefruit and guava). But there is a way to eat anything we want, minus the potato, which is quickly converted into sugar. Here are some practical tips.
What not to eat
Eat your protein before anything sweet, or mix your high-glycemic food with vegetables. Dried fruits (raisins, prunes, figs, dates) are high in anti-inflammatory fiber and anti-oxidants. However, they are high in sugar and calories. You may, however, mix it with oatmeal or yogurt. Avoid baked goods, rolls, bread, cake, candy, cereals (except old-fashioned oatmeal), soft cheese (stick to hard cheese), muffins, corn syrup, donuts, fast food, French fries, granola, jams, jellies, popcorn, potatoes, snack foods, sodas, sugar, vegetable oils (except virgin olive oil and virgin coconut oil), pasta and noodles (unless multi-grain).
What to eat
Fruits and vegetables, apples, arugula, asparagus, avocado, blueberries, strawberries, green beans, all dark green leafy vegetables, eggplant, broccoli, cauliflower.
Dairy-organic eggs, low-fat cottage cheese
Nuts-organic almonds, walnuts, flaxseed, maca-damia, pecans, spinach, squash, tomatoes, turnips, mushrooms, peppers
Omega-3 seafood-mackerel, sardines, anchovies, salmon, halibut, any white fish, trout, herring, sea bass, shellfish
Poultry—organic chicken and turkey, Cornish hen, turkey sausage and bacon (minus nitrates)
Sweeteners—no chemical sweeteners like Splenda (also known as sucralose), saccharin, aspartame, acesulfame K, xylitol. A safe sweetener is Stevia, a non-caloric herb from Paraguay that is a natural food. It is one of the safest alternatives to conventional and chemical sweeteners. Coconut sugar also ranks low on the glycemic index and is safe for diabetics. Call World of Wellness, tel. no. 723-3878. (Reference: “The Perricone Weight-Loss Diet” by Nicholas Perricone, MD)
Burn your sugar
It seems like everything we eat turns to sugar. And in some food preparations, sugar is added to sweeten the dish. You should be aware of these hidden sugars. But whatever you eat, always remember that exercise will burn the calories that sugar brings.
Remember: Eat less but more often, exercise daily, drink generous amounts of water, and adopt a cheerful attitude in life.
Affirm today: “This is my world!”
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