Picture this scenario: It’s January 2013 and you’re recalling that last year you vowed to lose 30 lbs in the coming year. You start out with a fad diet and lose the 30 lbs in 30 days eating only 500 calories a day. Now you feel it’s OK to cheat a little and start to drink specialty coffees and the sugar in them sets your body to craving more sweets. You give in and you go on a gradual binge and gain back the 30 lbs plus 10. You’re worse off now than a year earlier. Plus you start beating up on yourself for being such a weakling and a quitter. Fortunately it’s 2012 and you still have a chance to change your way of eating so that by 2013 you’ve lost 30 lbs for real and can keep it off.
Your purpose is to find the right combination of foods that stop the cravings, make you feel full and allow you to lose weight at a gradual pace over the year.
Your goal is to go to the grocery store and stock up on nutritious foods that can promote health, protect you against disease and cause weight reduction. Although you have the best of intentions, as soon as you slip into the cookie aisle, temptations run wild and unhealthy thoughts cascade into your mind producing a dreamy state of ecstasy. Fortunately for you, you had told your wife of your intentions and she grabs you and shakes you back to the present before you can consume any of the delights that would ruin all your well set plans.
Here’s why you can’t let those temptations destroy your future good health:
“In the quest for the American Dream, we have fallen into a nutritional nightmare. With our fast paced lives, who has time anymore to prepare food? The American kitchen is now a microwave. Our kid’s dinning table is now the back seat of our cars and home cooking has been replaced with convenience meals. Farm fresh has been replaced with flash frozen and 10,000 preservatives. The #1 eaten vegetable in America is now French fries. Friends we don’t eat foods anymore. We eat merchandise. The degrading of the American eating habit is a major contributor to poor health and the resulting consequences. Add unheard of levels of stress and anxiety, a lack of exercise and sleep and now you have a recipe for disaster, the American health disaster.” Dr. Richard Schulze.
In some of my previous articles on diet and health I’ve told you what I’ve done to lose weight and keep it off. I’m still following this way of eating and I only fluctuate a pound or two above or below my ideal weight. I continue to exercise daily in case I miss a day. I even went into a lot of preparation of the food I was eating and enjoyed it more and more. However for those who are just starting out a full change is not likely to happen. So here is my latest recommendation. Buy a bottle of Dr. Schulze’s SuperFood Plus and start out gradually with on tablespoon in the morning per his instructions just before you start your workout, then work up to a two tablespoon dose. Now you’ve got all your needed vitamins, minerals and the best concentrated protein for the day. Of course, drink lots of water. You’ll get the energy you need out of doing this.
Then simply start dropping those bad processed foods out of your diet and adding nutritious foods. If you cheat, don’t cheat two days in a row or only do it once a week.
Here’s some guidelines:
1. Colorful fruits and vegetables: Red, green, orange, yellow and purple—more color means more variety of healthful nutrients and disease fighting compounds, such as antioxidants. Studies show that consuming 5-10 servings of fruits and vegetables a day can help prevent and fight many diseases such as obesity, cancer and heart disease. Try berries, apples, oranges, leafy greens, carrots, squash, sweet potato and peppers.
2. Complex carbohydrates: 100% whole grain, whole wheat, oat bran, rye, spelt and kamut (organic kamut is absolutely delicious and very nutritious for you. A member of the wheat family, kamut is considered the “high energy grain” because it contains 40% more protein than the national average for wheat) are complex carbohydrates that provide your body with the energy, B vitamins and fiber it needs. Look for breads, cereals, pastas and crackers that say “good source of fiber” or “high fiber”. Avoid simple carbohydrates such as white breads, crackers and other products made from white flour, which are stripped of their nutrients and fiber and are not a good source of nutrition.
3. Legumes: Beans, peas and lentils are highly nutritious foods that are a good source of cholesterol-lowering soluble fiber. Legumes rank low on the Glycemic Index scale helping regulate blood sugar levels by producing less insulin. Legumes also provide useful protein, iron and B vitamins for those eating vegetarian diets. Try adding kidney beans, chickpeas or soybeans to salads, wraps, soups and pasta. If you experience gas from eating beans, soak the beans overnight and drink plenty of water.