What is a Proper Diet?
Our bodies ideally maintain a pH of just about 7.0, and pH is the major governing factor to health.*
It is very important that you listen to what your body is telling YOU. If you begin to feel sick in any way as a result of any type of food or supplement, stop eating it immediately!
So, You Want or Need to Lose Weight!
If you are on a diet, and it is still making you feel like you are starving, or craving high caloric, unhealthy foods, here are some guidelines to help you get back on the right track:
- Cut down (or better yet) cut out sugar and simple carbohydrates
Simple carbohydrates turn into sugar in the digestive system — these include potatoes, white breads, white pasta, corn, white rice, etc.
Eating refined sugar weakens the immune system and promotes a build-up of yeast. All non-diet soda pop contain at least eight teaspoons of sugar per container.
Avoid pre-packaged foods because they contain some form of sugar such as corn syrup, fructose, honey, sucrose, maltodextrin, dextrose, molasses, rice milk, almond milk (unsweetened is better), white grape juice, fruit juice (sweetened is especially high), brown rice syrup, maple syrup, date sugar, cane sugar, corn sugar, beet sugar, succanate and lactose.
“Do Sugar cravings have you by the neck?”
“Most women . . . have experienced sugar cravings, no matter what time of year — or time of the month. Whether it’s having a taste for something sweet after dinner each night or speeding to your local supermarket for the biggest bag of Swedish Fish you can buy, I know craving sugar can be a powerful urge. And the disappointing truth is that once we start to include sugar into our daily routine, it becomes more and more difficult to stop.
As humans we’ve evolved to appreciate the instant energy sugar provides us, but food is a highly emotional topic, especially when it comes to sweets. We often associate sweet foods with love and acceptance, and scientists have looked at our brain chemistry to understand how food can directly affect our “feel-good” neurotransmitters like serotonin. There are many other physical causes for sugar cravings, too, like hormonal fluctuations, intestinal yeast, and stress, to name a few.”**
Go to www.womentowomen.com Click on:Insulin Resistance. Then click on: Do sugar cravings have you by the neck? by Marcelle Pick**, OB/GYN NP for more information and get your “Pre-Tox before you party” Tips.
2. Drink a glass of water if you are feeling hungry
Sometimes you may confuse hunger with thirst, so wait about fifteen minutes after drinking a glass of water. If you still feel hungry, eat a nutritious snack.
3. Only weigh yourself once-a-week
Weigh in the morning, after you’ve emptied your bladder and before your first glass of water.
Keep in mind that muscle tissue weighs more than fat.
4. Get your mind on interests other than food
You could do several things such as exercise, go for a walk or hike, start a new hobby or resurrect an old one. The point is to just keep busy!
5. Tips when eating your meals
Eat your meals sitting down
Chew every bite thoroughly before swallowing
Eat meals with someone else
Avoid eating between meals when bored or for comfort
Plan menus ahead of time
Prepare grocery list based on nutritionally-sound foods
6. Shop for groceries when stomach is full
Avoid impulse buying especially of foods you crave
Avoid an over-extended grocery bill
Know that nutritional foods cost a little more than the pre-packaged variety, but are better for you
Compile your grocery list to include only those ingredients from recipes not already stocked in your kitchen
Focus your shopping on the back and side aisles of most grocery stores for slow-carbohydrate or fresh, whole, natural foods.
7. Why is an Alkaline Environment Important to our Bodies?
Our bodies, ideally maintain a pH of just about 7.0, and pH is the major governing factor to your health–so that necessary reactions and functions can occur.
Our lungs, kidneys, intestines, and skin primarily control the internal chemical balance.
We need oxygen, water, and minerals to accomplish bodily functions and the elimination of waste products.
Ignoring pH is like ignoring the oceans in a planetary study of weather.
Your energy level, immunity and emotional outlook are based on pH.
What Do You Need to Eat to Maintain an Appropriate Balance?
Vegetables and Fruit:
Most vegetables and fruit contain higher proportions of alkaline-forming elements than other foods. Eating fresh fruits and vegetables will give the body more of the nutrients that it needs than would over-cooked, processed foods. Most fruit needs to be eaten sparingly. There are more vegetables to be eaten that are non-acidic, than there are fruit.
Examples of non-acidic fruit are: limes, lemons (not oranges), tomatoes, and avocados (also a protein).
Examples of non-acidic vegetables are: asparagus, artichokes, carrots, cauliflower, celery, cucumbers, dandelion greens, dark green/red leafy lettuce, garlic, red, white or green cabbage, leeks, onions, peas (fresh), red beets (fresh), rhubarb stalks, spinach (early Spring), turnip, white radish (Spring), and zucchini.
Proteins are nutrients that are essential to the building, maintenance and repair of your body’s tissues such as skin, internal organs and muscle.
Protein is found in all types of food; however, foods containing complete proteins are found only in meat, eggs, and cheese.
Proteins are made up of amino acids. The adult body can make fourteen of these amino acids, but the other eight are obtained from what is eaten.
Normal intake of protein is around 20 to 50 grams at each meal.
Three-ounce portions for most meats will provide about 20 to 25 grams of protein. If you can buy a preservative-free lunchmeat, then it is a good source of meat. Boneless, skinless chicken breast with no preservatives is an excellent source of protein, especially if you are trying to lose weight.
One egg has 6 grams of protein. Eggs are an excellent source of protein.
Fresh-water fish (not farm-fed) such as salmon is an excellent source of protein and calcium. It can be eaten about once-a-week.
Salmon is delicious when barbecued. The recipe is simple: Place salmon on a piece of heavy-duty aluminum foil that has been brushed with olive oil or coconut oil (the better choice) with the edges of the foil turned up. Brush the top of the salmon with coconut oil and season with garlic powder, dill, sea salt and pepper. Grill on one side for 7 minutes; turn salmon and grill for the remaining 7 minutes. Test for doneness with a fork–it should be tender and juicy.
Caution: Avoid shellfish and bottom-feeding fish because they contain toxins which make them less healthy for human consumption.
Nuts, Seeds, Whole Grains & Beans:
They are a great source of fiber to include in your daily diet. Almonds are an excellent source of protein and can be used as a substitute for animal protein. Combining a serving of almonds with a serving of boiled or sautéed brown rice gives you all of the amino acids and a satisfying feeling.
A combination of black beans and brown rice are an excellent alternative to healthy eating.
Avoid cow’s milk products; instead substitute with such foods as unsweetened almond milk, or goat milk and cheese (produce less acid than cow’s milk products).
If you need help getting started down the right road to a healthy lifestyle, please give us a call at 801-893-1190. Ask about our “30-Second Meal.” It is especially formulated for those who are Diabetic or Pre-Diabetic, but others are able to benefit from it as well.
Brand-Miller, Jennie, et al. The Glucose Revolution: The Authoritative Guide to the Glycemic Index, The Groundbreaking Medical Discovery, New York: Marlowe & Company, 2001.
*Mendosa, Rick, The Glycemic Index, www.mendosa.com/gi.htm, October 26, 2009.
*Mendosa, Rick, Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values, www.mendosa.com/gilists.htm, 2008.
This work is licensed under a Creative Commons Attribution 2.0 Generic License.