Food...glorious food. It shouldn't be an enemy because it is part of our lives everyday. I don't believe in dieting. I believe in healthy choices that will supply the energy needed for a quality life. Base your food choices on 75% to 80% healthy foods, and leave yourself 20-25% wiggle room for foods that aren't the best. Use this formula for beverages, also. You can sabotage everything you do if you sip on colas or coffees loaded with sugars. Drink minimal amounts of water when you are eating to allow the digestive enzymes to do their job without being diluted. You have heard this many times, but chew your food well. This also allows the enzymes in your saliva to have a chance to kick in.
Be present while you are eating. We are such a distracted society, let meal time be the time to stop and think about what you are doing. If you are eating with others, do not talk with food in your mouth. If you are drinking wine, each time you take a sip, make eye contact with those around the table. Put your fork down every once in a while. Get a way from expecting dessert with a meal. Changing that one habit can help with fatigue, weight gain, and cravings.
Make lunch the biggest meal of the day. We tend to eat the most at the evening meal, but changing the two meals around can make a difference in fatigue and weight loss efforts.
Below, you will find some tips from the book Chef MD by John La Puma.
* Running water over fruits and vegetables is as effective as using fruit and vegetable was as far as removing pesticides.
* Buying local foods is a good choice if possible, because we don't know what kinds of pesticides are used on foods from other countries.
* There is a link between pesticides and several types of cancer, neurological and reproductive disorders, birth defects and asthma.
* Roasting is a great option for vegetables - chop them up and dice them in olive oil and spices - cook at 400 until they are at your desired tenderness. I like rosemary and garlic on potatoes.
* Leave the skin on vegetables because the nutrients are just beneath the skin. there is more fiber in the skin, also. Be sure to wash produce and try to buy organic when possible.
* If you like tea and don't want the caffeine, pour off the water from the first 30 seconds of soaking your tea bag - the caffeine will go with it!
* The nutrients in many vegetables are better absorbed once they are cooked.
* You will absorb more nutrients from tomatoes if you cook them with olive oil.
* Cinnamon and clove improve how your body handles sugar. It turns on your insulin receptors.
* Broccoli has the ability to disable toxins in the body - sprouts are highly recommended.
* This is common knowledge, but just as a reminder, the darker the lettuce, the more nutritious it is.
* Organic ketchup contains three times more lycopene than nonorganic ketchup.
* Avocados contain good fat, protect the eyes, and they help lower cholesterol.
* Frozen blackberries have almost as many antioxidants as fresh.
* Cheese contains all of the essential amino acids.
* Kefir (a liquid yogurt) contains ten strains of friendly bacteria, versus yogurt which generally contains two strains.(buy both organic when possible to avoid corn syrup and added sugars)
* Of all of the nuts, pecans have the most antioxidants.
* You can cook turkey with the skin on to protect the bird, and when you remove the skin after cooking, you have not added calories or fat.
* Reminder: Coffee is a heavily sprayed crop, so buy organic when possible.
To insure good health; eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.