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A Natural Way to Keep Fat Off


NOURISH YOURSELF


for Peak Performance

A NATURAL WAY
Our lifestyle significantly influences our mental, spiritual and physical well being. The human body has an intrinsic ability to self-diagnose and self-heal. Of all the lifestyle choices we make, those concerning quality and quantity of foods are particularly important.

Let us remember that there are eight food categories that will keep our body's intrinsic healing mechanisms functioning at peak performance. You can enhance these systems by nourishing yourself from these eight types of foods - colourful, fresh organic fruits, vegetables, herbs, sea vegetables, lean proteins (whether they are from plant-based protein or animal-based protein sources), organically grown, non-genetically modified whole grains such as amaranth, quinoa, millet, rye, buckwheat, whole rice, spelt, oats, kamut, flax, etc., organically grown and sprouted seeds, nuts, legumes and beans, whistle clean water, greens+, and appropriate supplementation designed for your specific needs.

KEEP YOUR COLON CLEAR

GET MAXIMUM BENEFIT FROM DIGESTIVE ENZYMES

PRESERVE ENZYME LEVELS


LIVING A HEALTHIER, HAPPIER LIFE JUST BECAME EASIER.




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TWENTY WAYS TO LOSE WEIGHT
Secrets from the Diet Doctors

    

  1. The Numbers Game: Dont hop on the scale everyday. Occasional weigh-ins are
     fine, but stepping on the scale daily is self-defeating.
    

  2. Pay attention to all positive changes from weight loss--not only the scale.
    

  3. Take action when the scale goes up 5 or more pounds by dieting and
     increasing physical activity.
    

  4. You don't have to count calories at every single meal. Instead, Divide your
     plate into 1/4 protein, 1/4 starch and 1/2 fruits and vegetables.
     That usually represents about 500 calories and works for both lunch and dinner.
     Diets fail when we don't plan for exercise and eating the right foods.
    

  5. Celebrate partial weight loss instead of waiting for the final goal.
    

  6. Open a self-esteem bank account. A successful weight-loss program requires
     high self-esteem. Give yourself credit for positive thoughts and activities
     (exercising, testing a healthy recipe).
    

  7.  Resist indulging in self-defeating thoughts and behavior. You deserve to
     succeed.
    

    
FAT FACTS AND FANCY
    

  8. Track calories and fat. Many low-fat foods are still better choices than
     higher-fat options, but some are not low-calorie. Too many calories, from any
     food, still add up to weight gain.
    

  9. Set a fat budget. Know how much fat you can eat, and dole it out carefully.
    

    
AIMING FOR SUCCESS
    

  10. Keep a food diary every day. Self-monitoring is the most helpful behavioral
     change. For instance, your diary will show that you tend to snack midafternoon
     or that you eat too much at parties.
    

  11. Make standards realistic. When you 'mess up' on your diet, list all the
     things you've accomplished. If you're still doing 7 of the 10 changes, then
     that's 70 percent--a passing grade in most schools.
    

  12. Appetite suppressants aren't the answer. Since when is real hunger the
     problem? Take note of social and emotional causes for overeating and try to
     avoid them.
    

    
RESTAURANTS ROULETTE
    

  13. Call ahead. Ask for suggestions for low-cal, low-fat dishes. 
    

  14. Cut calories and fat by asking for a half-order of pasta, ordering a
     kid's-size meal or choosing a salad and an appetizer as your meal.
      

  15. Wait twenty minutes before having a second helping. Thats how long it
     takes for your body to feel full.
    

    

CHOOSING FOODS WISELY
    


  16. Eat real food. Diet drinks are not satisfying. Savor food instead of
     viewing it as the enemy.
    

  17. Make food taste good. Experiment with spices, salsas and herbs for extra
     flavor.
    

  18. Get plenty to eat---of the right stuff. Starvation leads to binges. Your
     body requires nourishment to stay healthy and active.
    

    
CONQUERING PROBLEM FOODS
    


  19. Eat a problem food only occasionally. If you can't stop once you've 
     started, then cut it out until you lose weight or feel you've got more control.
    

  20. Don't buy your favorite foods and claim they're for others. Availability
     invites cravings.



Source:  FC/4:96

DAILY NUTRITION COUNT
Refer to the nutritive content listings of a recpie, then use these guidelines to check that daily menus are well balanced and healthful.

AVERAGE HEALTHY ADULT (Age 25+)

                        WOMEN���       MEN

Calories                2,000���       2,700 


Protein              50g(200 cal)���  63g(252cal)

Fat (Total)          66g(594 cal)���  90g(810 cal)

Saturated Fat        22g(198 cal)���  30g(270 cal)

Sodium               2,400 mg��       2,400 mg

Cholesterol          300 mg���        300 mg

These recommendations are based on the "Dietary Guidelines for Americans" published by the FDA.

Choose a diet with most of the calories from grain products, vegetables, fruits, low-fat milk products, lean meats, fish, poultry and dried beans. Calories from fat should not exceed 30 percent of the total caloric intake each day; limit saturated fat to a maximum of one-third of the total fat. Balance your food intake with a sensible amount of physical activity.
Exchanges can be calculated using "Exchange Lists for Meal Planning," designed to be used under the guidance of a registered dietitian.
Family Circle.


For optimum health, do some daily exercise.


Click to Control Your Hunger Pangs

CONTROL YOUR HUNGER -- AND LOSE WEIGHT
Hunger can ruin the best-laid weight-control plans, but there are techniques that can help you cut your hunger and keep the pounds off.





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