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Issue #30-- Weight No More 13 Simple Steps ... Part 2
February 03, 2006

Healthy Eating Tips!
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February 3, 2006 Issue #030


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, its difficult to find consistent information among the different sources on the glycemic index of various foods. Ive listed some recommendations below for low glycemic index foods.

The lowest glycemic index fruits include:

  • Blackberries
  • Blueberries
  • Grapefruit
  • Cherries
  • Nectarines
  • Peaches
  • Plums
  • Raspberries
  • Pineapple
  • Strawberries
  • Grapes
  • Apples
  • Pears
Choose fresh, raw fruits in season, organic if possible.

The lowest gluycemic vegetables include:

  • Lettuce
  • Broccoli
  • Asparagus
  • Artichoke
  • Cauliflower
  • Brussel sprouts
  • Celery
  • Cabbage
  • Cucumber
  • Peppers (all varieties)
  • Endive and escarole
  • Mushrooms
  • Green beans
  • Radishes
  • Onions
  • Snow peas
  • Sprouts
  • Spinach
  • Young summer squash
  • Zucchini
  • Eggplant
  • Tomatoes
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.

Use grains sparingly.They tend to be higher in glycemic value. The lowest glycemic recommended grains include:

  • Pearled barley
  • Non-processed oatmeal
  • Brown rice
  • Basmati rice
  • Buckwheat
White rice has a lower glycemic value also, but it has had much of its nutritional constituents removed. So, Im not a fan of white 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 youre 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 its 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.

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.

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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