WOW- This is Day 11... Is it going fast for you? I thought that today might be a good day to stop, review and keep it simple-Repetition is a key to success- so check yourself here and see how your doing so far. Don't be disturbed by what we haven't talked about yet- we'll get there.
1. Increase water intake- Drink 1/2 your body weight in ounces daily or at least 2-3 liters per day. Adequate H2O helps with weight loss as well as with energy maintenance. Drink water throughout the day and not all at once. Adding fresh lemon slices can improve flavor, help normalize pH levels and lower the glycemic index of foods eaten while drinking.
2. Commit to eating 4-6 small meals and snacks each day.
3. Avoid high glycemic – carbohydrate rich – nutritionally devoid whites- flour, sugar, rice, pasta, and potatoes. High glycemic foods cause a quick spike in insulin which is followed by a quick drop in glucose as the insulin takes the sugar into the cell and stores the unneeded glucose as fat. Lower glycemic foods do not result in an insulin spike and maintain glucose levels and therefore energy levels.
4. Avoid high calorie drinks – sweetened tea, sodas & fruit juices. Avoid corn syrup. It is very critical to limit sugar intake. Avoid sports drinks and energy drinks.
5. Avoid All Artificial Sweeteners- Sweet n Low, Equal or Nutrisweet aka Aspartame, Splenda aka Sucralose. Stevia is a naturally occurring no glycemic and low glycemic alternative.
6. Healthy Eating is premeditated. In order to succeed you must plan ahead and pack your meal the night before. It is important to have a plan at the start of each week, make a shopping list and have the needed supplies on hand as you begin your week. Failing to plan is planning to fail.
7. Always have fresh live food available. It is important to eat 5-13 fruits and vegetables per day- with the greatest emphasis on vegetables. A good goal is to eat at least 1/3 of food raw. Cooking can destroy important nutrients. People are often overweight and malnourished at the same time. If there is constant hunger it is very possible that there is a lack of sufficient nutrients from eating highly processed foods.
8. Eat Slower and Chew food until its mush.
9. Make Healthier Food Choices: Vegetables, Low Glycemic Fruits, Beans, Low Fat Meats, Fish, and Skinless Poultry. Spend time learning the glycemic indexes of carbohydrates. Go to: glycemicindex.com.
10. Always eat a good balanced breakfast. This means a meal that includes protein, carbohydrate and good fats. This can be a balanced smoothie. It is a common mistake that people eat a breakfast that is loaded with carbohydrates and offers nothing in the protein and/or fat categories.
11. Always eat some form of protein when you consume carbohydrates. Lean protein should be consumed at every meal or snack. Remember eggs are a good source of protein. It is best to avoid meat that has been treated with hormones. Shop for poultry and meat at whole foods and get the grass-fed or free range choices. All their meat is hormone free. In addition, avoid all pork products as well as nitrate and nitrite laden luncheon meats. Substitute with nitrate free turkey bacon.
12. Eat good fats in moderation- olive oil, coconut oil, avocados, nuts like almonds, walnuts and peanuts as well as seeds like sesame, sunflower, pumpkin. Nuts and seeds are a great protein to add for a healthy snack. Ie: apple and handful of almonds. Although, nuts have a good amount of omega 6’s with the exception of walnuts that include a large amount of omega 3’s. Beware of overeating nuts which can throw your balance of omega 3:6’s off. Remember for good health and weight loss we need to maintain a 1:1 ratio of these two categories of fats. Most processed foods contain omega 6’s if they are devoid of trans fats. Buying nuts that are “sprouted” is a better choice. Sprouted seeds and nuts can be found at Whole Foods made by a company called, “Go Raw.” Still beware of not overeating nuts and seeds.
13. Commit to smaller portion sizes
14. Make sure dietary fiber intake is good. It is normal to have at least one bowel movement per day. Use Organic Psyllum – 1-2 TBS/ day if bowel movements are less frequent or use Nutriwest LB-CLN – Lower Bowel Cleanse.
15. In order to maintain “satiety” or fullness for 4 hrs after a meal take Fish Oil Supplements following the meals you would tend to want to snack after.
16. Fructose puts on weight faster than glucose. Avoid foods with high fructose corn syrup, fructose, and crystalline fructose. Beware of "Vitamin H2O" which is loaded with crystalline fructose.
17. Become an avid label reader. Know the facts on mislabeling with Trans Fats.
18. Avoid High Fat Dairy Products, even allowed with your blood type.
19. Despite popular belief- Soy is not a healthy food. Soy can weaken your immune system and impair thyroid function. The only soy which is advised to eat is fermented soy like miso, natto, and tempeh.
20. Fish is often considered a lean meat but does have a toxin issue to consider. Salmon is primarily farm raised in the U.S. and has the highest concentration of PCPs and dioxins. All farm raised fish should really be avoided. Although, fish from oceans, lakes and streams all need to be considered regarding toxins. A good rule of thumb is to only eat fish species that the whole fish can fit on your dinner plate when you do eat them. These smaller species have not had the opportunity to accumulate as many toxins as the larger species.
21. Learn your body’s response to food. If you feel generally miserable, dizzy, confused, or have a headache following a meal this is probably a result of high insulin levels which will cause weight gain.
22. There is a difference between physical food cravings and emotional food cravings. Emotional well-being is critical to optimal body weight. If a person continuously thinks negative thoughts about themselves while at the same time is trying to move forward physically a roadblock to success is established. It is important to change the way they think about themselves.
23. Know what are omega 6 fatty acids. Avoid excessive intake. They are pro-inflammatory and hinder weight loss by causing insulin resistance and increased production of fat in body. DAILY SUPPLEMENT WITH FISH OIL and add organic ground flax to your daily diet. Be sure to keep both of these products in the refrigerator after opening.
24. Always be sure to know your 25 OH Vit D level. To order your own test go to grassrootshealth.net and be part of a national study to eliminate pandemic Vit D deficiency.
Losing weight is truely a "side effect" of a healthy balanced lifestyle...enjoy the benefits of walking out a healthy life!
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