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February 3, 2006 Issue #030
TABLE OF CONTENTS
1) Weight No More – 13 Simple Steps To Improving Your Health, Achieving Your Ideal Weight And Maintaining It – Part 2
2) Healthy Food Bars
3) Healthy Products and Services
Weight No More – 13 Simple Steps To Improving Your Health, Achieving Your Ideal Weight And Maintaining It – Part 2
Here are the next four tips to achieving a healthy weight:
5. Choose low glycemic carbohydrates
Eat most of your foods with a glycemic index of 50 or less. Unfortunately, it’s difficult to find consistent information among the different sources on the glycemic index of various foods. I’ve listed some recommendations below for low glycemic index foods.
The lowest glycemic index fruits include:
Choose fresh, raw fruits in season, organic if possible.
The lowest gluycemic vegetables include:
Make vegetables the foods you eat the most of. Have a large dinner plate full of salad for lunch and dinner. Supplement with small amounts of other foods. You can eat as much of these vegetables as you want.
- Brussel sprouts
- Peppers (all varieties)
- Endive and escarole
- Green beans
- Snow peas
- Young summer squash
Use grains sparingly.They tend to be higher in glycemic value. The lowest glycemic recommended grains include:
White rice has a lower glycemic value also, but it has had much of its nutritional constituents removed. So, I’m not a fan of white rice.
- Pearled barley
- Non-processed oatmeal
- Brown rice
- Basmati rice
Be sure to soak your grains before cooking, as I mentioned in Part 1.
For legumes, choose dried beans and peas, soak at least 7 hours or overnight, as mentioned in Part 1, and prepare from scratch.
6. Eat moderate amounts of high quality protein
Choose organic meats and poultry, free range, grass fed, hormone and antibiotic free. Organic eggs, small amounts of raw dairy or if raw is unavailable, just pasteurized, never homogenized or ultrapasteurized.
If you’re a vegetarian, organic beans, peas, nuts and seeds. Avoid soy or limit it to infrequent use of highly fermented soy like tempeh, natto or miso.
7. Select healthy snacks ...
like fruits and cut up vegetables, raw nuts and seeds, in moderation, that have been soaked and dried in an oven or dehydrator, or a little raw organic cheese. There are even some raw food bars that are far more healthy than most commercial bars which are just glorified candy bars. You can find some of these at Natures Brands. My favorite is the Organic Food Bar.
Of course, snack in moderation and pay attention to the calorie content of your snack. If you choose, say raw celery sticks, as opposed to nuts and cheese, you can eat a lot more with a lot fewer calories.
8. Avoid extreme calorie restriction
When you go on very low calorie diets for periods of time, your body goes into starvation mode and operates at lowermetabolic levels than is normal. Then when you go off, your body is still operating at the lower metabolic level and you gain back more weight than you lost. The key is to choose the low glycemic foods and lower calorie foods so that you can eat sufficient amounts to not be hungry. You can eat unlimited amounts of salad with low glycemic vegetables and an olive oil and raw unfiltered apple cider vinegar dressing with a little Celtic Sea Salt. Make your main course for lunch and dinner a large dinner plate full of salad and eat it first. Then eat small servings of other foods like meat or beans, brown rice and a steamed vegetable. Remember it’s sugar that will make you fat AND you must eat the healthy fats in order to lose fat.
The last 5 tips will be sent to you in the next issue.
Click this link for healthy food bars.
your comments or questions about this discussion.
I cannot answer each
question individually, but I will attempt to
address questions in the next newsletter.
Healthy Products and Services
The 2004 Edition of
FOOD ADDITIVES: A Shopper's Guide To What's Safe & What's Not
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 http://www.healthyeatingadvisor.com/foodadditives.html
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
If the above link doesn't work, copy
"http://www.healthyeatingadvisor.com/healthyeating.html" 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 HealthyEatingAdvisor.com