Healthy Thursday: Don’t Diet
Summer is in full force, more people are feeling energetic, making plans to diet, exercise in order to lose weight fast. They are looking for fast diets, like the antithesis of fast food. More and more articles are popping up, everywhere I look promising to help you melt fat faster than you can down a thick milk shake. Every news, health and fitness website has some sort of article or list that promises pounds of weight will drop off with some magic mix of fruit, vegetable, mix of protein/carbohydrate. Sorry to say, there are no fast fixes in weight loss. There isn’t a diet that works. The only thing that does work is what should be the normal American diet and plenty of exercise or activity. Here is my list, condensed from my Introduction to the Ultimate Simple Healthy Fresh Cookbook, of how to be healthy, but as you know, contact your health care provider before starting any drastic change in diet or exercise.
1. Health starts in the kitchen! As I’ve said many times before, don’t diet! eat healthy! What does that mean? cut out salt, sugar, processed carbs and fat. Read labels-removing anything that has an ingredient ending in -ose (glucose, sucrose, etc) or that has sugar, corn syrup and so forth. Buy whole wheat pastas, breads (but dont tank up on bread or pastas!).
2. Water is life! Increase your water intake to 30-60 ounces per day. That is in addition to your morning coffee. Add a sugar-free tea to your day. Water flushes out impurities, clears the skin, ensures your internal organs are operating properly. Tea, especially green, white, herbal teas help flush your system and strengthen your immune system.
3. Increase your intake of leafy greens! Having pizza? One of my favorite ways to have pizza is to put the salad right on top! Dress leaf lettuce lightly in italian dressing (or make your own) and pile it on top. Chow down! The dressing will cut the dough. Add spinach, kale or vegetable greens (radish, beet, etc) to a low-carb, low-salt white sauce and add to a pasta or lasagna.
4. Cut down on red and other high saturated fat meats! Eat more chicken, pork, fish/seafood (beware of mercury, radiation, poisons in ocean fish though). If you have access, switch out ground beef for ground lamb, buffalo, goat and ostrich. Go meatless 1-2 times per week.
5. Cut out salt! I cannot state this enough or over-emphasize this point. Early in my 20s, my general physician told me that fresh meats, fruits and vegetables have more than enough sodium/salt to meet daily requirements as they are. Use more herbs and spices in your cooking, either dried or fresh. If you do have to have salt, use the less processed sea salts. The bigger the grain, the healthier it is for you.
6. Add more low-carb vegetables to your diet! There are so many choices for vegetables for any meal, there is really no excuse not to include them in your meals. If you are stuck on how, either buy my cookbook (links on the website on either side of the margin) or read my book reviews on my amazon account, http://www.amazon.com/gp/cdp/member-reviews/AQ9WFAPLTN7IJ/ref=ya_26?ie=UTF8&sort_by=MostRecentReview
7. Add some form of activity or exercise! The best activity for most people is walking. Changing only the way you eat will not help you lose weight and be healthy. Your body needs you to do something that makes you sweat for an extended period of time. Walk for ten minutes three times a day will get your 30 minutes in-your body doesn’t know you split it up. It just knows you exercised 30 minutes that day. Do some form of strength training-either using canned good, dense vegetables, hand weights or training bands, you don’t want to do the ‘weak bones’ diet, as I blogged about years ago.
These are my simple hints and tips to lead a healthier lifestyle.
Your body will thank you.