Eating and Weight
Numbers to Live By 0-10-8-10-25
0 Zero Cigarettes
10 Servings of fruit and vegetables daily
8 Glasses of 8 oz.of water daily
10,000 Steps daily
25 Score of 25 or less Body Mass Index
10 Servings of fruit and vegetables daily
8 Glasses of 8 oz.of water daily
10,000 Steps daily
25 Score of 25 or less Body Mass Index
The Case Against Carbohydrates Gets Stronger
Seven Rules For Eating by Michael Poullan
- Don't eat anything your great grandmother wouldn't recognize as food. "When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can't pronounce, ask yourself, "What are those things doing there?" Pollan says.
- Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.
- Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.
- Don't eat anything that won't eventually rot. "There are exceptions -- honey -- but as a rule, things like Twinkies that never go bad aren't food," Pollan says.
- It is not just what you eat but how you eat. "Always leave the table a little hungry," Pollan says. "Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, 'Tie off the sack before it's full.'"
- Families traditionally ate together, around a table and not a TV, at regular meal times. It's a good tradition. Enjoy meals with the people you love. "Remember when eating between meals felt wrong?" Pollan asks.
- Don't buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.
Eat Big Breakfast, Modest Lunch, Light Dinner, Nothing Late
Chinese Proverb
He who takes medicine and neglects his diet wastes the skill of his doctor.
What's the Best Diet?
Strategies to Help You Lose Weight
1) EAT LESS!
2) Eat more fruits and vegetables. Eat 7-10 servings of fruit or vegetables every day.
3) Avoid carbohydrates. Limit bread, pasta, rice, potatoes, juice and soda.
3) Eat some protein from plant sources- eat nuts 2x daily. Soy and beans, too.
4) Exercise for a half hour daily. Exercise daily. Start slowly. Walk for 10 minutes, then increase slowly to 30-60 minutes daily. Short walks after meals help.
5) Human Nature- We tend to overestimate our exercise and underestimate our caloric intake. Be kind to yourself.
6) Wear a pedometer- learn how many steps to you take daily. Aim for 10,000.
7) Drink 16 oz. of water before every meal. Don't drink while eating.
8) Eat breakfast every day.
9) Limit screens to under 2 hours daily. TV and computer use = obesity risk!
10) Set realistic weight loss goals of 5%. Once achieved, set another goal.
2) Eat more fruits and vegetables. Eat 7-10 servings of fruit or vegetables every day.
3) Avoid carbohydrates. Limit bread, pasta, rice, potatoes, juice and soda.
3) Eat some protein from plant sources- eat nuts 2x daily. Soy and beans, too.
4) Exercise for a half hour daily. Exercise daily. Start slowly. Walk for 10 minutes, then increase slowly to 30-60 minutes daily. Short walks after meals help.
5) Human Nature- We tend to overestimate our exercise and underestimate our caloric intake. Be kind to yourself.
6) Wear a pedometer- learn how many steps to you take daily. Aim for 10,000.
7) Drink 16 oz. of water before every meal. Don't drink while eating.
8) Eat breakfast every day.
9) Limit screens to under 2 hours daily. TV and computer use = obesity risk!
10) Set realistic weight loss goals of 5%. Once achieved, set another goal.
Fewer Colds With Probiotics
Probiotics are likely to aid most people. I recommend that everyone 6 months and older supplement with a lactobacillus probiotic. In addition to reducing the number of colds substantially, probiotics help with diarrhea in children. Everyone taking an antibiotic should take a probiotic.
Harvard School of Public Health
The best web site I know regarding nutrition.
MIT Study- Fasting Boosts Metabolism and Burns Fat
As people age, their intestinal stem cells begin to lose their ability to regenerate;this decline can make it more difficult to recover from gastrointestinal infections or other conditions that affect the intestine.
This age-related loss of stem cell function can be reversed by a 24-hour fast, according to a new study from MIT biologists. The researchers found that fasting dramatically improves stem cells’ ability to regenerate.
In fasting mice, cells begin breaking down fatty acids instead of glucose, a change that stimulates the stem cells to become more regenerative.
This study provided evidence that fasting induces a metabolic switch in the intestinal stem cells, from utilizing carbohydrates to burning fat. Interestingly, switching these cells to fatty acid oxidation enhanced their function significantly.
This age-related loss of stem cell function can be reversed by a 24-hour fast, according to a new study from MIT biologists. The researchers found that fasting dramatically improves stem cells’ ability to regenerate.
In fasting mice, cells begin breaking down fatty acids instead of glucose, a change that stimulates the stem cells to become more regenerative.
This study provided evidence that fasting induces a metabolic switch in the intestinal stem cells, from utilizing carbohydrates to burning fat. Interestingly, switching these cells to fatty acid oxidation enhanced their function significantly.
Apps
Your smartphone can be a powerful tool helping you move more and eat better. Studies have shown that keeping track of your food intake can help you achieve your weight loss goals.Try MyFitnessPal, Lose It!, Noom Weight Loss Coach, Fitness Buddy, RunKeeper, Endomondo Sports Tracker, or Fooducate.
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