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Issue #008-- What Are You Weighting For?
January 15, 2004

Healthy Eating Tips!
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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:

  • 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.
Just incorporating these 5 tips will help you to eat healthier, be healthier and move toward or maintain a healthy weight.

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!

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.


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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 candy bar.

Enjoy a cup of green tea instead of coffee.



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 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 eating healthfully.

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
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