Healthy Eating Tips!
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family eating healthfully and loving it!
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January 15, 2004 - Issue #008
TABLE OF CONTENTS
1) What Are You Weighting For?
2) Healthy Recipe of the Month
3) Your Healthy Eating Support Group Tip
4) Healthy Products and Services
What Are You Weighting For?
Well, here it is January 2004. Have you set
your goals for this year? Or did you just
give up on goals because you never seem to
achieve them anyway?
Let me help you set some healthy eating and
healthy weight goals that you CAN keep
without going hungry or feeling deprived!
Here are 5 tips for eating healthfully in
2004 and beyond and for achieving and
maintaining a healthy weight:
Just incorporating these 5 tips will help
you to eat healthier, be healthier and move
toward or maintain a healthy weight.
- Eat 50-75% raw food – fruit, salads,
veggies, nuts and seeds
- Drink 1 ounce of water for every 2
pounds of your body weight; i.e. if you
weight 150 lbs., you should drink about 75
ounces of water a day.
- Start your lunch and dinner with a
heaping dinner plate of green salad – include
at least 5-7 different raw vegetables, like
romaine lettuce, red leaf lettuce, spinach,
celery, cucumber, onion, shredded zucchini,
radishes, tomatoes, jicama, a little
shredded carrots or beets. Toss on some raw
sunflower seeds or pumpkin seeds, olives
and/or shredded Nori seaweed.
- Eat adequate protein – between .85 and 1.25 grams/kg of body weight – lower end if your activity level is low, more if you are active. Divide your weight in pounds by 2.2 to get your weight in kg.
- Use unprocessed, cold pressed or expeller pressed oils only – extra virgin olive oil, flax oil – never heat flaxseed oil.
You probably noticed that I didn’t include
grains in my tips. Here’s the reason why…
Your body doesn’t really need grains.
If you feel you need to eat grains, eat small
amounts, a small side serving. Stick with
whole, unprocessed grains, like brown rice
instead of white rice, or steel cut oats
rather than rolled oats or quick oats. Use
whole grain breads, or better yet,
flourless, sprouted grain breads. And, no
more than 3-5 servings a day.
Yes, I know that doesn’t agree with the
Food Pyramid. But try it and see if you feel
more energy and more alert. Too many carbs
makes you sleepy and fat!
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 Weight Loss
Are you playing Russian Roulette with your
health while trying to lose weight? Are you
cutting calories or taking diet drinks or
supplements without knowing if you are
supplying your body with all the nutrients
it needs to lose weight healthfully?
Don’t just guess what your body needs to
achieve a healthy weight. There a lot of
weight loss products on the market that are
actually harmful. If you’re cutting your
calories and taking a weight loss beverage
or supplement that doesn’t supply all the
nutrients your body needs and the extras
from the loss of nutrients from your reduced
calorie diet, you may be setting yourself
for health problems. On the other hand if
you’re eating unlimited amounts of protein
and fat, you may also be setting yourself up
for health problems as well.
Find out exactly what you need. You can have
a customized weight loss program designed
for you that will give you precisely what
you need to lose weight, get all the
nutrients your body needs and feel great!
Request your complimentary information
for a Customized Weight Loss Program.
Healthy Recipe of the Month
Italian Chicken & Veggies
14 oz. can of chopped tomatoes
3 cloves of garlic minced
1 lb. of chicken cut into serving size pieces
1 med. onion sliced
2 medium red potatoes cubed
1 large or 2 medium carrots sliced
1 bell pepper cut into ½” pieces
2 cups of green beans cut in 1” pieces
½ cup frozen corn
1 tsp. Italian herbs or to taste
½ tsp Celtic sea salt or to taste
Put the first 6 ingredients in a large
skillet on the stove top, or in an electric
skillet at 250 degrees F. Cook 15 minutes,
then add the remaining ingredients. Cook
till the meat is tender and the vegetables
are just done, not overooked.
Your Healthy Eating Support Group Tip
If you feel the need to snack, reach for an
apple or some raw almonds, instead of a
Enjoy a cup of green tea instead
Healthy Products and Services
FOOD ADDITIVES: A Shopper's Guide To What's Safe & What's Not
lists over 1300 food additives classified
according to safety, whether they may cause
allergic reactions and if they are GRAS
Generally Recognized As Safe) by the FDA.
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
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 2003 HealthyEatingAdvisor.com