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After my heart attack and after Stent
Surgery the continued cure for this proved
the cure (medications) was necessary for
life but had an adverse affect on my total
health.
My immune system was degraded so much
I was and am susceptible to anything that I
come in contact with.
So, in 2004 the Veterans
Administration asked me and some other
veterans to meet with some nutritionists
from the Medical College of Virginia.
We did and they laid out a program
whereby we would only eat healthy and
organic foods combined with certain
exercises.
I agreed to do this and after six
months I felt like a new person and had lost
65 pounds without portion control in the
beginning but as time past I noticed that I
was not eating as much as I used to eat.
Now I ask the question,
have you had your fill of being diabetic,
overweight, and no energy to do anything?
That is where I was until my medical doctor
brought in some nutritionist in to talk to
me about eating all-natural and/or Organic
foods. Healthy eating is not
about strict nutrition philosophies, staying
unrealistically thin, or depriving yourself
of the foods you love. Rather, it’s
about feeling great, having more energy, and
keeping yourself as healthy as possible –
all which can be achieved by learning some
nutrition basics and incorporating them in a
way that works for you.
Choose the types of foods
that improve your health and avoid the types
of foods that raise your risk for such
illnesses as heart disease, cancer, and
diabetes. Expand your range of healthy
choices to include a wide variety of
delicious foods. Learn to use guidelines
and tips for creating and maintaining a
satisfying, healthy diet.
I changed my diet to
all-Natural or Organic Foods. I
eliminated Caffeine, I don't drink alcohol
anyway, nor do I smoke. My health took
a sharp turn toward the healthy side.
My doctors took me off insulin for diabetes
and my overall health is one filled with
energy and good self-image. A
bi-product of the healthy eating is weight
loss, even though I am still overweight my
weight improves daily.
Here are some tips to help
you enjoy the change to a more healthy
diet...
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Take time to chew
your food:
Chew your food
slowly, savoring every bite. We
tend to rush though our meals,
forgetting to actually taste the flavors
and feel the textures of what is in our
mouths. Reconnect with the joy of
eating.
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Avoid
stress while eating:
When we are stressed, our
digestion can be compromised, causing
problems like colitis and heartburn.
Avoid eating while working, driving,
arguing, or watching TV (especially
disturbing programs or the news).
Try taking some deep breaths prior to
beginning your meal, or light candles
and play soothing music to create a
relaxing atmosphere.
-
Listen to
your body:
Ask yourself
if you are really hungry. You may
really be thirsty, so try drinking a
glass of water first. During a
meal, stop eating before you feel full.
It actually takes a few minutes for your
brain to tell your body that it has had
enough food, so eat slowly. Eating
just enough to satisfy your hunger will
help you remain alert, relaxed and
feeling your best, rather than stuffing
yourself into a “food coma”!
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Eat early,
eat often: Starting your
day with a healthy breakfast can
jumpstart your metabolism, and eating
the majority of your daily caloric
allotment early in the day gives your
body time to work those calories off.
Also, eating small, healthy meals
throughout the day, rather than the
standard three large meals, can help
keep your metabolism going and ward off
snack attacks.
Avoid bad fats and enjoy
the good fats, I use only organic Extra
Virgin Olive Oil for cooking and only
organic dairy products...
-
Saturated
fats,
primarily found in
animal sources including red meat and
whole milk dairy products, raise the
low-density lipoprotein (LDL or "bad")
cholesterol that increases your risk of
coronary heart disease (CHD). Substitute
lean meats, skinless poultry, and
low-fat or nonfat dairy products, fish
and nuts. Other saturated fat sources
include vegetable oils such as coconut
oil, palm oil and foods made with these
oils.
-
Trans fat
raises low-density lipoprotein (LDL or
"bad") cholesterol that increases your
risk of coronary heart disease (CHD), as
well as lowering HDL, or good
cholesterol. Trans fats are
created by heating liquid vegetable oils
in the presence of hydrogen gas, a
process called hydrogenation.
Primary sources of trans fat are
vegetable shortenings, some margarines,
crackers, candies, cookies, snack foods,
fried foods, baked goods, and other
processed foods made with partially
hydrogenated vegetable oils.
-
Monounsaturated fats - People
following traditional Mediterranean
diets, which are very high in foods
containing monounsaturated fats like
olive oil, tend to have lower risk of
cardiovascular disease, Primary sources
are plant oils like canola oil, peanut
oil, and olive oil. Other good sources
are avocados; nuts such as almonds,
hazelnuts, and pecans; and seeds such as
pumpkin and sesame seeds.
-
Polyunsaturated fats – These
includes the Omega-3 and Omega-6 groups
of fatty acids which your body can’t
make. Omega-3 fatty acids are
found in very few foods – primarily cold
water fatty fish and fish oils. Foods
rich in certain omega-3 fats called EPA
and DHA can reduce cardiovascular
disease, improve your mood and help
prevent dementia. Other sources of
polyunsaturated fats are sunflower,
corn, soybean, and flaxseed oils, and
walnuts. It is important to know
that these oils become unhealthy when
heated due to the formation of free
radicals, which can lead to disease.
I use only Celtic Sea Salt
and Raw Cane Sugar...
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Choose sweet treats
that are home made or have naturally
occurring sugar, such as fruits.
Try making your favorite dessert with
half or one-third less sugar (raw) than
usual. Make dessert a
special event once a week. Many
foods have naturally occurring sugars,
such as fruits, vegetables, grains and
beans. Incorporate naturally sweet
foods into your diet to help crowd out
unhealthy sweets. Strawberries,
apples, sweet potatoes or winter squash
are all great options.
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Avoid or severely
limit sugary drinks – they are an easy
way to pack calories and chemicals into
your diet without even noticing it.
One 12-oz soda has about 10 teaspoons of
sugar in it! And just because a
soda is sugar-free doesn’t make it
healthy. Recent studies have shown
that the artificial sugar substitutes
used in soft drinks may interfere with
your body's natural regulation system
and result in your overindulging in
other sweet foods and beverages.
Try water with a squeeze of lemon or
water with a splash of 100% fruit
juice.
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