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    How To Eat Healthy: Food and Nutrition Series
    How To Eat Healthy: Food and Nutrition Series
    How To Eat Healthy: Food and Nutrition Series
    Ebook159 pages2 hours

    How To Eat Healthy: Food and Nutrition Series

    By Joyce Zborower, M.A.

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    How To Eat Healthy

    How to Eat Healthy: Clean eating made simple and it all starts with food is a guide for what to eat and which foods to avoid in order to enjoy abundant energy, stable body weight, and better over-all health. Inside the pages of this book you’ll discover the secrets to a healthy body, improved muscle tone, and abundant energy – in other words, eat healthy feel great! In every sense, this book presents a clean eating diet plan.

    There is a color-coded clean foods list for easy reference.
     

    LanguageEnglish
    PublisherJoyce Zborower, M.A.
    Release dateJan 4, 2015
    ISBN9781507084977
    How To Eat Healthy: Food and Nutrition Series

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      How To Eat Healthy - Joyce Zborower, M.A.

      What is a CLEAN DIET?  —  A Clean Diet is a lifestyle change in eating habits in that you make a concerted effort to eat only real food. Sounds strange, doesn’t it? I’ll bet you think you already eat real food. But if you’re eating the typical American diet, you’re also eating a lot of additives – like preservatives and dyes and artificial sweeteners and pesticides and concentrated and purified and refined and processed and on and on and on – that serve no real purpose other than to extend the length of time it takes for that food to deteriorate and become unsalable.

      How To Eat Healthy . . . foods to eat – foods to avoid will help you eliminate those ‘extras’ and explain why this is necessary.

      Susan Powter’s book, FOOD, was basically a Clean Diet. Even though there was a lot of good, usable information in her books, her major premise (eating fat makes you fat) was wrong. Fat is a very necessary dietary component that the body uses to make certain vitamins usable, provide insulation from cold, etc. Any eating plan that tells you to eliminate any of the essential macro-nutrients (protein – carbohydrate – fat) is something to be avoided; it is not going to help you.

      Unfortunately, when manufacturers adopt a plan of action (such as reducing or eliminating the fat content of their various products), they tend to perpetuate and promote it even after it’s been proven ineffective – or just plain wrong. They also add things like refined sugars (not something we need) to enhance the taste of these fat-reduced edibles. (Notice that I didn’t call them ‘food’.)

      MY STORY

      I think I didn’t really have a weight problem until I started deliberately denying myself certain food groups, i.e., dieting.

      "The body always strives for homeostasis, a word derived from Greek roots meaning ‘same place.’  That is, the body seeks equilibrium, so that, if it experiences an outside force, it pushes back against it in order to attempt to stay where it is."  Weil, 8 Weeks, p. 36.  Dr. Weil was talking about anti-inflammatory drugs and the body’s reaction to them, but I think this observation applies equally well to what the body does when it experiences dieting. 

      I believe this is what causes the yo-yo effect of denying yourself certain food groups, losing weight, not being able to continue denying yourself these foods, and then re-gaining more weight than you lost.  It’s like when a drunk driver makes an error in judgment by pulling too far to the right and, finding himself driving on the shoulder, he pulls to the left in an effort to correct his mistake but over-compensates and ends up on the wrong side of the road and over-compensates again the other way, totally losing control of the car and ending up in a ditch!  I think this is what happens when we try to artificially control our intake with denial of certain nutrients.  The body experiences it as an ‘outside force’ and over-compensates to try to maintain homeostasis.

      When I was a young woman in my 20's, I weighed around 120#.  I didn’t even think about my weight.  I ate what I wanted, and stayed pretty much that same weight for years until, in my early 30's, I got sick and had to start taking medicines that affected my hypothalamus (the part of the brain that controls hunger).  They almost immediately damaged my thyroid (the gland that regulates the growth of the body).  I gained weight.  I didn’t like the way I looked or felt, and the whole dieting spiral began. 

      In the late 1990's, I weighed 215# when I found Susan Powter’s book, Food.  (Much excellent information; not so good advice about fat or salt consumption.)  I concentrated on denying myself fat, with an intake of around 15-20%.  After a year and a half, I had lost 45#.  (I got so sick of eating chicken!)  Then I got sick again and had to eat hospital food for a couple of weeks.  Hospitals don’t believe in low-fat, high quality food.  My body liked what it was getting – and continued wanting it.  Within 3-4 months, I had regained all the weight I had lost, plus extra (the body’s over-compensation).

      By November, 2000, I weighed around 245#, and my weight was still going up.  I was out-growing Plus-size 3X.  Various medication factors contributed to this weight gain, but the fact was, I felt ‘out of control’. 

      My husband had recently been diagnosed with Type II diabetes.  I was familiar with the concept of glycemic index, having read about it in some of my weight-loss books.  I decided to find out more about it.

      Jenny Brand-Miller’s Low-Glycemic Index Diet focuses on blood sugar levels produced by MACRO-nutrients (carbs, fats, proteins). Her system is particularly relevant for managing diabetes but can by applied to weight loss, athletic performance, as well as general over-all health.

      I spoke with Mike Mendosa, a person very knowledgeable about glycemic index, who strongly recommended that I get a copy of Jenny Brand-Miller’s book, The Glucose Revolution.  I incorporated this information into the information from my other books and came out with a plan that seems to be working well for me.

      This was the promise...

      As crazy as this sounds—and it goes against everything I had been taught about losing weight (another myth that has been dispelled by scientific investigation)—when you follow the eating plan as outlined in the General Guide (below), with moderate exercise you can lose weight without:

      —(1)  overly restricting your food intake;

      —(2)  obsessively counting calories or weighing food;  and/or

      —(3)  starving yourself.

      In other words, to lose weight and remain healthy, you must eat!  You don’t have to suffer hunger pangs in order to lose weight.  (Brand-Miller, The Glucose Revolution, p. 60 - 61.)  It doesn’t have to be painful.  You don’t have to use will power.  If you choose high carbohydrate, high fiber foods with a low glycemic index, you can eat till you’re full and still lose weight because of the ‘satiety factor’ of these foods coupled with low calories for relatively large portions.

      You can eat more low-G.I. food and still be ingesting fewer calories.  Weight loss is slow.  ...not dramatic, but steady.  And the loss is mainly in true body fat, not muscle. (Same,  p. 60.)  This is the preferred method of weight loss for ensuring health and an easier transition into weight maintenance.

      This is what happened for me...

      By July, 2001, I had to purchase smaller clothing.  My weight on my scale read 225#.  I don’t weigh myself very often; once a month, maybe.  Looking at the scale on a daily basis is not helpful.  Minor daily fluctuations are normal.  True weight loss is deliberately slow.  I prefer to eat what is acceptable in terms of type of food and portions, get on with my life instead of dwelling on my weight, and every now and then, check how my clothing is fitting.

      This way of eating has become my norm.  My body seems to have stabilized (achieved homeostasis) at around 215 pounds (May, 2002) as I have not lost or gained any more weight in many months.  (2004 —  no longer interested in losing weight; just feeling good with lots of energy —  Same foods.)  (Those in the weight-loss industry would call this ‘a plateau’ that I need to break through  –  usually, by eating less food and/or increasing activity.  I call it homeostasis  –  the body’s ability to use the food that it gets, i.e. the micro-nutrients (vitamins, minerals, etc.) for energy; the macro-nutrients (carbs, fats, proteins in the form of calories), to maintain a particular weight  –  and I’ve decided not to try to artificially manipulate it any more.)

      I do not eat a lot of food, but what I do eat is ‘jam packed’ with natural micro-nutrients!  I feel more clear-headed and more energetic than I have in a very long time, and the way I feel about the way I look is much improved even though I’m still considered obese. 

      Even though my number is not changing, my body is.  The weight seems to be being redistributed.  I’m moving around easier; I can see my feet; I can tie my own shoe-laces and cut my own toenails. 

      Adding whole grains to one’s diet does wonders for body’s muscle tone.  They also help greatly in reducing feelings of hunger without adding excessive calories.  (2009 – weight still stable at around 215 pounds. Same for 2011.)

      I don’t deny myself food-groups any more.  When I’m hungry, I

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