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Issue #29-- Weight No More – 13 Simple Steps ...
January 24, 2006

Healthy Eating Tips!
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January 24, 2006 Issue #029


1) Weight No More – 13 Simple Steps To Improving Your Health, Achieving Your Ideal Weight And Maintaining It – Part 1
2) A Gift for You
3) Genetically Modified Food News
4) Healthy Products and Services

Weight No More – 13 Simple Steps To Improving Your Health, Achieving Your Ideal Weight And Maintaining It – Part 1

Many people start off the New Year wanting to lose weight. A great many of these people give up within a month or two because it’s too hard, or they’ve tried before and couldn’t lose it, or lost it but gained it all back and more. Does this sound like you?

Whether it does or not, if you have some extra pounds you no longer want, I’ve got some suggestions for you to help you take them off and keep them off.

  1. Choose healthy foods
    Fresh whole, unprocessed foods, preferably organic are your healthiest choices: fresh vegetables, fresh fruits, whole grains, nuts and seeds, legumes, raw milk cheeses, yogurt and dairy products, grass fed meat free of antibiotics and hormones, fresh organic eggs from free-range chickens. These are some of the healthiest food choices. If you can’t get organic, check your produce for pesticides here.

    All whole grains, nuts, seeds and legumes should be soaked at least 7 hours or overnight to deactivate the phytates that bind minerals and make them unavailable to your body.

    Grains, like brown rice or oatmeal, should be soaked in 2 cups of water for every cup of grain and 1-2 tbsp. of live yogurt, lemon juice or apple cider vinegar. Then bring to a boil, turn down to low heat, add a half tsp. Celtic Salt and 1 tbsp of butter. Brown rice is simmered on very low heat for 45 minutes without removing the lid. Oatmeal is simmered while stirring for about 5 minutes, or until it’s the consistency you like.

    Nuts and seeds, like raw almonds or pumpkin seeds, are soaked in salt water. Put 4 cups of raw nuts or seeds in a large glass bowl, cover with filtered water and stir in 1 tbsp. Celtic salt. Soak 7 hours or overnight. Drain into a colander then dry in a dehydrator at 140 degrees F or in an oven for 12-24 hours till crisp.

    Nourishing Traditions goes into great detail in how to prepare these and more healthy whole foods to give your body maximum nourishment. This is a great book to have in your library. No kitchen should be without it. I highly recommend it.

  2. Set up and use Your Personal Food Planner
    I guarantee that you will develop healthy eating habits that last a lifetime if you use Your Personal Food Planner consistently. You’ll find the directions on how to set it up and use it on the Eating Habits page of Healthy Eating Advisor.

  3. Avoid Low Fat Products
    Your body needs a certain amount, about 30% of your calories, from the right kinds of fats. By eating a low fat diet, you are depriving your body of essential nutrients it needs for the proper functioning of your nervous system and immune system, the formation of cell membranes and absorption of fat-soluble vitamins.

    Healthy fats that you should eat and use in your cooking include extra virgin olive oil, coconut oil and real butter. If you eat dairy products, choose whole milk products, yogurt, hard cheeses, kefir from goat, sheep or cow, preferably raw or pasteurized if you can’t find raw. Absolutely avoid ultra-pasteurized. Avocados are another source of healthy fats as are raw nuts and seeds, which should be soaked and dehydrated before eating to avoid the phytate problem mentioned above.

  4. Stay Away From Artificial Sweeteners
    Artificial sweeteners don’t help you lose weight. They are NOT a good substitute for sugar and they are unsafe in varying degrees. The worst ones are

    • Aspartame, aka Nutrasweet or Equal
    • Acesulfame-K or Acesulfame-potassium
    • Sucralose, aka Slenda or Sucralite
    • Saccharin

    The sugar alcohols, like sorbitol, mannitol and xylitol may cause gastrointestinal distress – loose stools, diarrhea, bloating – and may increase cravings for carbohydrate foods which, eaten in excess, cause weight gain.

    The best choices for sugar substitutes are the herb, stevia, which is classified as a nutritional supplement by the FDA, but in Japan is commonly used as a food additive in many foods; also pure maple syrup or raw local honey. Remember, use in moderation.

To be continued in the next issue…

But don’t wait to get started. You have enough information here to get yourself off to a good start.

  • Set up Your Personal Food Planner
  • Start using it with the information in Healthy Eating Advisor.
  • Order a copy of Nourishing Traditions and start using it.
If you do just these three things between now and when the next issue arrives, you’ll be well on your way to achieving your goal and way ahead of those who procrastinate.

Send me
your comments or questions about this discussion. I cannot answer each question individually, but I will attempt to address questions in the next newsletter.

A Gift for You!

A gift, at no charge, to help you achieve, not only your weight goals, but all your goals:

A Simple System to...
Achieve Your Goals

Genetically Modified Food News

GM: New study shows unborn babies could be harmed January 6, 2006, The Independent (One of the UK's leading newspapers)

Women who eat GM [genetically modified] foods while pregnant risk endangering their unborn babies, startling new research suggests. The study...found that more than half of the offspring of rats fed on modified soya died in the first three weeks of life, six times as many as those born to mothers with normal diets. Six times as many were also severely underweight. The research - which is being prepared for publication - is just one of a clutch of recent studies that are reviving fears that GM food damages human health. Italian research has found that modified soya affected the liver and pancreas of mice. Australia had to abandon a decade-long attempt to develop modified peas when an official study found they caused lung damage. The World Trade Organisation is expected next month to support a bid by the Bush administration to force European countries to accept GM foods. The Monsanto soya is widely eaten by Americans.

Note: Though the European press provides good coverage, the US media is amazingly quiet on the issue of GMOs, which is so vital to our health. For an excellent overview:

Healthy Products and Services

The 2004 Edition of FOOD ADDITIVES: A Shopper's Guide To What's Safe & What's Not lists 800 food additives classified according to safety, whether they may cause allergic reactions and if they are GRAS Generally Recognized As Safe) by the FDA. New to this edition is information on how to identify genetically modified produce in the grocery store. It's a handy pocket-sized book that you can carry with you when you shop to help you read food labels and make sure the food you're buying has only healthy ingredients. It will help you choose healthy foods when you shop and keep harmful chemicals out of the food you feed your family.

If the above link doesn't work, copy into the address line on your browser.

HEALTHY EATING: For Extremely Busy People Who Don't Have Time For It tells you what's healthy and what's not in a clear, concise and easy-to-use format. It gives you a system so easy to use that you can't help but succeed at eating healthfully. In less than 15 minutes, you will know how to choose healthy food and be on the right track to eating healthfully.

If the above link doesn't work, copy "" into the address line on your browser.

Healthy Eating Coaching
If you would like personal, one-on-one help to get yourself eating healthfully, I offer healthy eating coaching/nutritional consulting services by telephone. The first session is free. You just have to pay for the call.

To schedule your no charge evaluation, send me an e-mail with NO CHARGE EVALUATION in the subject line. Tell me what your concerns are, what times you are available, and what time zone you're in. I will send you an e-mail with your appointment date and time, and the phone number for you to call.

Written by Christine H. Farlow, D.C.
Your Personal Online Healthy Eating Coach
(c) copyright 2004
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