Healthy
Eating Tips
Contents
- 10 Ways to Handle Your Hunger
- Andrew Weils food tips
- 10 Healthy Diet tips
- 10 Tips about supplements
- Ten drugs to avoid whenever possible
- Celebrity Diet Tips
10 Ways to Handle Your Hunger
Is hunger your best friend or your worst enemy? Denying hunger or eating
to prevent hunger can both lead to weight gain. So learning to listen
for hunger and acting on its signal is the first step in forging healthy
eating habits. Hunger is nothing more than your body telling you it needs
fuel.
Just as the warning light on your car dashboard lights up when your petrol tank is low, your body lets you know when your fuel tank is low. When that light on your dashboard goes on, do you question that the car needs fuel? No way! When the tank is 3/4 full do you stop at the petrol station and fill the car up? No way! Additionally, when you are filling up your tank and the pump turns off do you continue to pump the petrol into your tank? No. When we continue to eat past the point of satisfaction, the food cannot run onto the street like the gas, but it can and will run onto our hips.
Here are some simple guidelines that can help you handle your hunger.
1. Hunger can begin with stomach pangs and grumbles. It can be a light-headed sensation, a feeling of being irritable and impatient, or a feeling of being tired or sluggish.
2. Hunger begins with a little knock. It begins with the feeling that you need food. It says, “Hi, I’m here and I will need some food pretty soon.” This is not an emergency situation. It's just an awareness that you should start to prepare to eat shortly. As you become more accustomed to listening to your bodily hunger sensations, you will be better able to hear that little knock. At this point, it may be hard to decide what type of food your body wants as fuel.
3. Real hunger is an undeniable sensation. At this point it says, “Hello, I’m starting to really need food. Please provide some fuel for me soon.” At this point, you really need to eat. It becomes clear what kind of food your body is asking for - a particular food will sound pleasing to you.
4. Hunger will escalate to the point where it says, “HELLO! I need food or else! I need it NOW!” This is the point where verbally I say, “I am going to fall over if I don’t eat now.” We all have the threshold at which we have this sensation. At this point, you cannot decipher what food choice your body is asking for because this signal becomes muted when you become ravenous.
5. Learning to listen to and act on your hunger between the knock and the request will allow you to find the point of satisfaction easier and, therefore, you won’t be as likely to overeat. Also, eating between the knock and the request will allow you to be able to make a body-wise choice. Have you ever had the sensation that you were so hungry you would uncontrollably eat whatever food was in front of you? This is what happens when we deny the signal of hunger.
When we are ravenous, we cannot make healthy food choices and we cannot recognise when we have eaten just enough to be satisfied. Learning to listen to hunger is learning to recognise the light on your dashboard lighting up because you need petrol and filling up your tank before the car runs out.
6. Hunger is erratic! Hunger doesn’t appear just because it’s time for breakfast, lunch or dinner. It appears when our fuel tank is low and this doesn’t always correspond with meal times. Eating at any other time other than when you are hungry is putting more fuel into your body and this fuel only goes to storage (namely fat). Eat when you are truly hungry... not because the clock says it is time to eat.
7. Eating when you are hungry allows the food to taste sensational! Therefore, if you want to have incredible eating experiences you need to wait until you are truly hungry. You can savour every bite, taste each bite of food in your mouth and truly enjoy eating. Eating then becomes pleasurable and fun.
8. Since hunger is erratic and sometimes inconvenient, begin to carry a snack with you in your pocket or bag. Something small that can tide you over for a while like a piece of fruit, a low-fat cheese stick, or a cereal bar.
9. Begin to realise that eating is a social experience and there may be times when social situations revolve around food. Ask yourself, “Is it the food or the company that is important?” Often, we gather with our friends or family to enjoy their presence and this gathering is centred around food. Remind yourself that food is only secondary and enjoy the time spent with others.
10. Begin to listen for hunger and act on it every time it arrives. Take care of your body in the best way possible.
Source: eDiets Team , eDiets News
Andrew Weil, in his book ' Eating Well for Optimum Health' advises us:
- Drink real green tea
- eat dark grainy bread or walnuts as a snack instead of an apple. they have sustained energy release
- Brightly coloured berries contain anti-aging agents. eg. Blueberries, Cherries, pears are good - fibre and low blood sugar. But avoid exotic fruits.
- The reason red wine is good for your heart is because of the red pigment. Wine in moderation is ok
- Smart food such as fish -ie. salmon contain omega-3 fatty acids which are building blocks of the nerve cells in the brain
- Vitamin supplements can be used as insurance not a substitute
- Microwaves are convenient but never use plastic. Use glass or good quality ceramics. (Microwaves can be dangerous)
- Broccoli contains folic acid as is good anti cancer
- Mushrooms have got b-vitamins and good anti - cancer
- Beans are good for you as is most meditarranean food
- DON'T EAT margarine or anything that contains PARTIALLY HYDROGENATED FAT OILS. Processed fats are terrible. (The info about saturated fats is out of date. These fatty acids are damaged and unhealthy for us.)
- Ideally become a nonviolent vegatarian. Natural vegatarian food contains lots of anti aging agents, anti - cancer minerals etc. Veg. food increases your energy and vibration.
- If you want to purify/ cleanse your body quickly cut out all dairy products and products containing sugar
YOUR HEALTHY DIET
Tips from Wddty
1 Experiment until you find a diet that works best for you and follow it as much as you can. Research shows that no one diet is best for everyone. Your genes, your native environment and possibly even your blood type will determine whether you are a vegetarian or a carnivore. American cancer pioneer Nicholas Gonzalez estimates there are 10 types of people with 10 different types of diet, ranging from the rabid carnivore to the vegan. Choose foods native to your cultural heritage and try to buy seasonal produce (See WDDTY, vol 9 no 2).
2 Whatever diet you choose, make sure to eat organic fresh whole foods whenever possible. Pesticides have been implicated in many illnesses, including infertility, cancer, birth defects, skin irritations, and impotence. They can even damage the genetic potential of your children. Besides non-organic food, you should also avoid anything canned, fried, preserved with nitrates, packaged, processed, refined or in anyway interfered with (The WDDTY Better Diet Guide). That includes avoiding plastic food like margarine, which contains high levels of trans fatty acids, which may increase the risk of cancer.
3 Vary your diet as much as possible. Most allergy specialists claim that allergies are more likely if you repetitively eat the same foods.
4 Make vegetables and fruits your main foods, even if you are an omnivore. Countless studies show that vegetables protect against all the major degenerative illnesses. Eat at least five servings per day.
5 Cut down or avoid eating wheat. Wheat is a recent addition to the food of humans-only about 10,000 years old. Many types of wheat have been so genetically tampered with to enhance the quality of the gluten-the sticky substance that makes bread and cakes chewy-that it has become indigestible for most of us. Many people who cannot tolerate wheat can tolerate oats. According to the Institute of Optimum Nutrition, wheat is the most common allergen, and the main culprit in behavioural allergy symptoms like hyperactivity. Avoid or cut down the other six of the big eight allergens: corn, soy, sugar, the nightshades (potatoes, tomatoes, aubergine, etc), yeast, egg. Few people don't react to one or more of them. Also cut out or limit chocolate, coffee and black tea.
6 Consume sources of calcium other than dairy produce. Milk from the supermarket or your friendly milkman is pasturised, homogenized and fortified, and intensive farming methods mean there are few nutrients left. Far from preventing osteoporosis, dairy produce actually accelerates the rate at which calcium is lost from the body. And cow's milk now is shot through with pesticides, hormones and trace metals and even radioactivity (WDDTY vol 5 no 1 and vol 9 no 1).
7 Include substantial portions of essential fatty acids in your diet. This includes the omega-3 EFAs, which are found in fatty deep-water fish like tuna, salmon (or fish oil capsules), or in linseed or walnut oils. The best non-flesh sources besides linseeds are soy, kidney or haricot beans. But cook with olive oil, which is monounsaturated and doesn't get damaged as polyunsaturated oils do in the cooking process, creating free radicals.
8 Make grains and vegetables, rather than flesh foods, the centrepiece of your diet. These should total 55 to 60 per cent of your total calories. Grains should total three to four servings a day.
9 Consume good bacteria, in the form of live yoghurt or fermented soy products like miso or tempeh, which contain Aspergilus oryzae, another form of friendly bacteria. Alternatively, take excellent probiotic supplements.
10 If you are vegetarian, be sure to get enough complete proteins, which requires combining several plant proteins to make a whole one (such as rice with pulses). Try to avoid the habit of many casual vegetarians or "demi-veggies", who consume loads of wheat and dairy (The Better Diet Guide).
YOUR BEST SUPPLEMENTS
Unlike our forebears, we live in a highly processed, polluted, allergic world. Unless you live on a farm, grow all your own organic vegetables, and have access to free-range meat, it's almost certain that you have vitamin deficiencies, even on the best diet. Before you race to the healthfood store, though, and start megadosing with vitamins, get yourself tested by a knowledgeable nutritionist. He or she will determine which nutrients you don't absorb from your food and supplement accordingly. For a doctor: Write to the British Society for Allergy and Environmental Medicine (PO Box 28, Totton, Southampton, SO40 2ZA).
11 Choose a good multi-vitamin mineral supplement that has been tested for efficacy, and think twice about those which contain a load of herbs. A herb is a drug and is used for specific illnesses.They are not necessary or safe for everyone. If you can't find one to your liking, you can customise your supplement programme by taking the nutrients individually.
12 Make antioxidants the mainstay of your supplement programme. To minimise the damage of free radicals, the toxic byproducts of metabolism or from car exhausts, lead or lack of oxygen, take adequate daily levels of vitamin A (up to 25,000 IUs as beta carotene or 10,000 IUs as retinol), C (1-3 g) and E (up to 600 IUs,) minerals like zinc (10-50 g), and selenium (200 mcg), and the amino acid cysteine (500 mg).
13 Make sure to supplement with magnesium (200-400 mg per day) and chromium (100 mcg per day). According to a study by Dr Stephen Davies of more than 50,000 patients, virtually everyone became low in both minerals, the older they got. Both nutrients are essential to maintain the health of your heart. If you are over 50, consider taking boron (30-90 mg Borax). Naturopath Rex Newnam cured himself and hundreds people of arthritis with this much neglected nutrient.
14 Take EFA supplements. These include 2000-4000 of evening primrose oil, half as much of blackcurrent seed oil, and 1 to 2 tablespoons of linseed oil (food grade only) or 200-500 mg of EPA as fish oil capsules.
15 Check out how well you are digesting food. No supplement programme will do any good if you don't have adequate stomach acid. Two such laboratories which will test your digestive capacity are Biolab in London (9 Weymouth St, London W1 tel: 0171-636-5959) and Jonathan Wright in Seattle, Washington (Meridien Valley Laboratory., 24030 132nd Avenue, SE Kent, Washington 98041).
16 Also check whether your gut is leaky-that is, your intestinal membrane is excessively permeable, which will also make you allergic and interfere with the absorption of food. Again, the labs above will test for such a problem. The best substances to repair the gut wall are the amino acids glutamine or liver glutathione, an important antioxidant (WDDTY vol 8 no 9).
17 If you are having absorption and digestive difficulties, have yourself tested for parasites, such as gardia lamblia, by having a stool test. Parascope Labs perform it in the UK (Microbiology Department, Chapel Allerton Hospital, Chapletown Road, Leeds LS 7 4SA. Tel: 0113 392-4657).
18 Avoid calcium megadosing, which will not prevent osteoporosis and may actually increase your risk of developing the disease. In several studies, it was low levels of magnesium that were actually linked with osteoporosis (The Guide to Menopause).
19 Despite recent bad publicity, vitamins B6 and C are indispensible supplements. B6 enhances the absorption of essential fatty acids, and helps to prevent heart disease and PMS. Dozens of studies have demonstrated its safety at daily intake under 200 mg. Copious research shows the ability of vitamin C to stop the spread of cancer by strengthening the cell walls and stimulating natural killer cell activity (PROOF! vol 1 no 2).
20 Make sure to take adequate vitamin D, particularly as you age. Many cases of osteoporosis are caused by inadequate absorption of calcium, due to inadequate levels of vitamin D3, a potent regulator of calcium absorption and bone production (WDDTY vol 6 no 7).
Saying Grace
"This is all Brahman, being offered to brahman and taken by Brahman." Such affirmations are very helpful when maintaining God-consciousness. Swami Rama
Eating Meat
om ahbirakay tsara hung
Recite this seven times over the meat to stop the fault of eating meat and to help the sentient beings whose flesh it was to be reborn in a happy realm. Mahayana Buddhism
Arguably the most beautiful woman in the world, Catherine Zeta Jones keeps those enviable curves in shape with regular rounds of golf alongside hubby Michael. It's not exactly strenuous exercise but nevertheless, an hour on the course burns 235 calories. And if you carry your own bags, (ok so Catherine probably doesn't) you can expect to burn another 100.
Victoria Beckham has installed a mini trampoline at Beckingham Palace and keeps her at-times-too-slim-figure trim by regular 'bouncing up and down' sessions. A mere 10 minutes of trampolining is said to be the equivalent of 30 minutes of jogging. So come on, get bouncing...
Samantha Mumba does an arduous not to mention time-consuming 1,500 sit-ups a day to keep that honed tummy as flat as a flat thing. It may not be the most exciting way to spend your day or even half an hour, but putting in realistic amount every day - say 100 will go a long way to getting rid of any spare tyre you might have sitting around your waistline.
You might think that Geri Halliwell got that svelte-like body through eating next to nothing and practising yoga every spare minute of the day. But Geri herself thinks that a freezing cold bath after a hot shower is just the ticket for sorting out your saggy bits. 'It's fantastic for the body,' she enthuses. 'Everything tones up. You don't need a facelift, just get in a cold bath.' Whatever you say love..
Super sexy J.Lo keeps trim and hangover free by being teetotal. She doesn't smoke either. 'I don't need to drink alcohol to have a good time' she says. Her weakness is Caribbean-style food such as fried plantain and beans, but avoids them as much as possible. Instead, she eats four to six small meals a day. Favourites include protein shakes, turkey meatballs and veggie burgers.
Liz Hurley is famous for shedding her post -pregnancy pounds in a matter of weeks. But she's always been sleek and toned and even pre-baby kept a few tricks up her sleeve to maintain her super trim figure. Liz's favourite superfood is watercress. When she wants to shift a few pounds she whips up a big vat of watercress soup and detoxes. Watercress is good for you too. It has more iron than spinach and more calcium than milk. It's also a great hangover cure.
Audrey Tautou - the strikingly beautiful French star of Amelie and Dirty Pretty Things has turned to weightlifting to get her body in perfect shape. And research shows that people who do resistance training are able to change their shape three times faster than those who don't. Gunnar Peterson, J.Lo's personal trainer told Celebrity Bodies magazine: 'Contrary to popular belief, weights won't bulk you up. It's eating that makes you big. Most women don't lift enough weights.' So there you have it - get lifting girls.
Gorgeous Nell McAndrew knows how to stem
a chocolate craving. Instead of reaching for the nearest Snickers or
Mars bar, she grabs a handful of nuts. The 6ft model carries around
a bag of them wherever she goes to stop herself from bingeing on fatty
snacks. Nuts? No. You know it makes sense.
Sophie Dahl famously went from a size 16 to a size 12. She attributes her weight loss partly the fact that she climbs stairs every day. Sophie lives on the third floor in her New York apartment block and so gets a bit of a workout every time she goes out. Next time you're faced with the lift or the stairs, you know what to do...
Latino lovely, Salma Hayek keeps that gorgeous trim figure in shape by belly dancing. But she also believes in eating well. To keep her energy levels up she eats five small meals a day. Her top recipe, which she takes in a tub to film sets is tuna, celery, tomatoes, cucumber, olives and coriander.
Related Articles
- Why You Should Be Concerned About Eating Salmon By Hal Bernton
- http://www.handbag.com/healthfit/fitnesscalculators/calneed/ What calories do you need? Calorie Calculator
related links
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- http://www.healthcreation.net/
- http://www.wheatandgrain.com/
- http://www.midcitynursery.com/shopping/sprouter.htm
- http://www.harvestspring.on.ca/ - big sprouter
- http://www.fresh-network.com - uk
- http://www.rawgourmet.com/ - Nomi Shannon
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