Forget the hype and deliberate con-fusion.
The huge food companies have massive advertising budgets. That is full of hype and information that is deliberately confusing. For example – not so long ago the food industry was con-vincing you to eat a low-fat, lite-fat, no-fat diet however, their foods often contained more carbohydrates especially sugar or HFCS (high fructose corn syrup) than the regular varieties. The latest advice is low-carb products that often contain more fat than the regular varieties!! What worse they more often than not contain processed damaged fats.
Some years ago the food industry con-vinced people to stop eating butter which is a natural product in favour of margarine. They knew the “trans fats” in margarine were lethal to people’s health. These were also found in thousands of processed foods found on the supermarket shelves. In the decades that followed the introduction of margarine there was much campaigning by health organisations to remove and ban “trans fats”. Eventually, after decades and much damage to people’s health, they were removed.
Then there is the wonderful adverting about artificial sweeteners. As each one was rolled out over the decades, each new one was described as different from the last one but of course they too had terrible side-effects.
Say good-bye to going “on a health kick” or going “on a diet” as it leads to “coming off” ending up back to square one. For some people dieting of one sort or another has become a life time companion or even an addiction. But still they have a weight problem and health issues. The problem is “going on” is 90% of the time it leads to “coming off” returning to old habits.
Get ‘moving’, the way you get moving is up to you. What suits you is best for you. In other words if you hate going to the gym then don’t let someone persuade you to buy a gym membership.
Don’t knock anything until you have tried it with an open mind. We are surprisingly adaptable.
If you’re a TV and film addict and have no intention of reducing your TV time, that fine. Watch TV while exercising. Get a static bike or an elliptical machine or a tread mill or something and exercise at the same time.
There are offices where you can work not at a desk but on a treadmill in front of a computer monitor, walking while working. You don’t have to go that far. The other thing you can do is every time the phone rings get up and walk around, as long as you don’t irritate the life out of your colleagues while pacing around.
Laughter, you need to make this a bigger part of your life. Its is so good in so many ways.
Value. The meaning and the value people put on their health is different for each person. As a practitioner I see many people who would consider themselves pretty healthy as they have not yet been branded with any particular named disease. They have aches and pains, over-weight to some degree, don’t sleep well, problems with energy levels and their annual tests are okay-ish. Cholesterol is a bit high but console themselves with the knowledge that the medication is taking care of that. Which of course it’s not really. The medication has side-effects, is not enhancing their health and certainly not solving the actual cause.
This is certainly not my idea of health, well-being and true vitality.
Well-being is a balance. A harmonious lifestyle that enhances and energises you as opposed to dragging you down leaving you more tired and more vulnerable to disease and distress.
Changes, anything worth having usually needs some dedication and staying power. It does take some effort and commitment but the results are usually well worth it. Most of the time changes are easier than you first imagined.
Changing your thought patterns is important. There is no one answer here. Some people find mantras or meditation a good technique other people choose to read inspirational books, or listen to audio books, some people get a mentor, practitioner or personal trainer, while others find their journal invaluable.
The important thing here is do not let anyone tell you their way is the best. The only way is the way that works for you, we are all different.
It is important to bear-in-mind you have not only developed certain ‘eating patterns’ but also certain ‘thought patterns’.
The Journal can reveal eating habits, thought patterns, symptoms and moods, giving you a better understanding of how you can develop better strategies. Don’t under estimate how useful your journal can be. It really doesn’t take much time and the effort is well worth it.
Evaluate why do you want to get healthy or get fit or lose weight or prevent disease? Is it for more self-esteem, or a sense of empowerment, or are you in pain? Do you want better mobility? Do you want acceptance? Are you doing it purely for health reason? Do you want to be free of dieting and yo-yo weight-loss and most often weight-gain afterwards? Are you doing it for someone else? Its different things for different people, again there are no rights or wrongs to your questions and answers.
Moving out of the ‘box’ out of your ‘comfort zone’ can be a daunting experience but it is also an exciting experience. Changes in life are inevitable we need to view them as good things. Be serious about making life-long changes.
Remember what you’ve been doing so far has not worked. The changes out line in this program are not complicated but the effects are profound. Don’t underestimate how dramatic small shifts can be.
Think of a dripping tap, one tiny drop at a time, it’s just amazing how the bucket fills up – drop by drop.
Goals are good but make sure you have the right goals in sight – use stepping-stones – for instance it is a problem if your goal is an event, say a school reunion, or a need to get into a particular dress for a special party This is only temporary, it’s short-term thinking. However, instead of that event being your goal, make it a stepping stone. Having a series of stepping-stones can help you get where you want to be – step by step. In the same way the bucket fills up drop by drop.
1) Read the other parts of this program – this will give you a much better and deeper understanding.
2) It really is well worth filling in your daily journal – the evidence has proven it helps in many ways.
3) Relax and enjoy your food, this means chewing your food well, most people don’t, there are so many benefits to chewing well.
4) Be truly aware of what you are eating and how it might affect you.
5) Don’t eat standing up or on the move.
6) Don’t eat while watching TV and especially not the news.
7) Don’t eat until you are full, wait just 10 minutes before deciding to have more.
8) Do drink some water 20 to 30 minutes before a meal.
9) Really taste your food – do an experiment of blind folding yourself and concentrating on the food you eat, this has a profound effect. Try it.
10) Do eat more during the day and less in the evening. As our digestive system ages we need to be kinder to it and besides you don’t need so much food in the evening.
11) Don’t go food shopping when you are hungry, research shows it makes a big difference in what you buy and how much you buy.
12) Don’t skip meals, eat regularly
13) Remember taste buds need a little time to be re-educated.
14) Remember old habits die-hard.
15) Do have a positive attitude.
16) Avoid all sugar and white rice, white bread, white pasta etc
17) ‘Carbohydrate’ is not a dirty word, you need to choose the right ones. They are outlined in this program.
18) If you must have alcohol then only with food ie glass of wine when you are actually eating, not before eating. Drinking before food messes up blood sugar levels, as alcohol is like a super sugar.
19) See this as a new adventure, exciting new possibilities in so many ways.
20) You are NOT going to be one of those people who go back to eating unhealthily.
21) Take care of your health and everything else takes care of itself.
22) If you wear glasses for reading take them to the supermarket with you. Read labels and the ingredients carefully, you only have to do this once for each product.
23) Essential fats are vital to any healthy program as is staying away from all processed fats.
24) Do not chew gum.
25) Do not count calories.
26) a) Clear out kitchen cupboards or your pantry of any processed foods, anything almost out of date, and there is always food hiding in the back that is out of date. Start a fresh.
b) Clear out your wardrobes of any clothes you have not worn for a year or two. Give away to charity or sell or throw away or in my case I up-cycle as I love sewing and like to be as green as possible.
c) Clear out your old personal care products you haven’t used for a while, for natural products.
d) Clear out some general clutter – books, old ornaments, bikes, exercise equipment you never used, toys etc give to charity or sell.
It’s incredibly liberating having a huge clear out room by room.
Selling at a car boot sale or on eBay will give you some money to put towards your new natural products.
Socially, some mistakes
Most people are social beings and there are always invites to dinner, lunch, birthday parties, weddings, christenings, Christmas, Easter, New Year, anniversaries, baby showers, thanksgiving and everything in between. Party food can be a real stumbling block for a lot of people because … many people have a mentality of skipping a meal or ‘saving themselves’ so to speak for later as they know they are going out. Big mistake!
Your blood sugar levels will drop. I hear all the time people say at dinner or at a party “I am starving as I haven’t eaten much all day” because I knew I was going out. That person will be eating whatever is laid out in front of them. These people say to me “you have so much self-control, so much will-power, are you not tempted?” I never go out hungry I have a healthy snack before I go, so when I get there I can make choices. Never expose yourself. Never go out hungry.
A habit of a lot of people is not to eat much during the day, as they think about what they are going to eat when they go out that night, some will even obsess about it. The table has been booked for 7.00 and by then they are hungry. On arrival there are nuts on the bar, bread at the table when they sit down. Most people can’t resist the bread as they wait to be served, 8.00 or 8.30 or even later before they are served with food they ordered.
While they order their food, their blood sugar levels are quite low, they invariably do not make the greatest of choices, even ordering a dessert. After all they deserve haven eaten less during the day.
They have allowed their blood sugar levels to drop encouraging their mind and body to make some poor choices, eating a bit too much and the wrong type of foods.
To maintain an equilibrium you should continue to eat regularly during the day have a healthy snack before you go out (around 5 to 6ish), then when you go out you will not have low blood sugar levels – you will not be tempted with those roasted nuts and the white bread. This also helps you to make much
healthier decisions when ordering your food.
More die in the United States of too much food than of too little. ~ John Kenneth Galbraith, The Affluent Society
Research shows that when people go to the supermarket hungry they make more unhealthy decisions and buy more or bigger sizes. Whereas when people go shopping after eating they make much healthier choices and more sensible decisions.
It is also a good idea, not to go food shopping with children and grandchildren or even the husband as they are so good at filling the shopping carts with all sorts of unhealthy things.
Green – The green pigmentation in plants, fruit, and vegetables, called chlorophyll is a powerful detoxifier, stimulating the body to get rid of any excess fluid, reducing cellulite and toxins.
Plant compounds called bio-flavonoids ensure healthy organs, veins and arteries reducing and preventing chronic diseases and rapid ageing.
Enzymes – getting enough enzymes is vital in aiding every process in the body.
Control insulin – control the fat content of our cells and our blood sugar levels. Chromium is a vital mineral. A deficiency can cause a problem with insulin and sweet cravings
Hydroxcitric acid found in brindle berries and grapefruits it is supposed to curb the appetite and speed up fat burning.
Plant compounds – The majority of foods mentioned in this program contain plant compounds that have a profound effect on the body from speeding metabolism, curbing appetite, enhancing moods, or helping detoxification, slowing down ageing, protecting against cancer, heart disease, and so on. It has been reported for years that the lack of anti-oxidants speeds up ageing and deterioration, but now it is clear from research a lack of antioxidants is fattening, encouraging the body to lay down fat.
It was discovered after a trial that lasted 18 years – low levels of carotenes in the blood stream decreased years while elevated levels increased years they estimated by 14 years!! This program is high in the foods that are bursting with carotenes like alpha and beta etc. This however, only one nutrient imagine if the body was getting all the nutrients at levels it needed. For me it’s about adding life to years not years to life. We know that many people are living longer but their quality of life is miserable.
Foods that hydrate a lot of people are dehydrated due to the food and drinks they choose. The research points to the fact the brain gets confused between hunger and thirst. More often people choose food and drinks that cause more dehydration, instead of a hydrating. A stressful situation for the body.
Volumise more food for more nutrients (more enzymes more anti-oxidant, more plant compounds more chlorophyll) and fewer calories, for more energy, more years, more quality of life, more protection against disease.
“5 a day” is the very minimum daily requirement that is given to the public as a guide line, which most people ignore. The ‘5 a day’ is not an optimum for a long healthy life.
Few people eat that much in a week let alone a day! For all the campaigning the message just isn’t getting through, or if it is, few people care enough to take much notice. It is very important to our over-all health that we manage to consume fresh fruit and vegetables daily. That is seven days a week, and more than 5 portions a day, for protection from unnecessary degeneration, pain and weight-gain. To maintain the correct pH balance, to regenerate healthy cells, to protect us from cancer, help hormone balance, guard against inflammation, and so much more.
1) Put out a well stocked fruit bowl somewhere it can easily be seen and reached, by all members of the family. For some people if it’s out of sight, it’s out of mind.
2) When the fruit is a little too ripe for your liking, don’t throw it away (unless it has gone rotten) make a smoothie.
3) Offer to peel fruit for children. Given the opportunity children will eat fruit that has been peeled and chopped up for them. This also goes for some adults! I know people who won’t eat fruit from a fruit bowl but are more than happy to eat a large amount of prepared fruit in a fruit salad.
4) Make smoothies with fresh fruit
a) Vegetable soups
g) Cut raw vegetables into sticks or slices for dips or canapés.
Fruits are very cleansing and purging. Vegetables are restorative. The perfect partners. They are both alkalising and impossible to embark on any sort of health program without them.
Please let me make it clear that the fructose in whole fresh or frozen fruit has no similarity what so ever to the fructose you buy concentrated in packets or the fructose found in processed foods called HFCS ‘high fructose corn syrup’. They are highly concentrated totally unnatural foods.
There is absolutely no comparison.
GI and GL
You may have seen these terms before? I would just like to clear up what they both mean. GI stands for Glycemic Index – this refers to how fast a particular carbohydrate is digested. In foods that have a high Glycemic Index this happens quickly causing a surge in blood sugar levels, causing the body to release insulin, which as a knock-on effect of encouraging the storage of fat in our cells.
GL stands for Glycemic Loading This is a better way of looking at it. It not only looks at how quickly it affects the blood sugar levels but more importantly the proportion of ‘carbs’ contained in the food.
What does this mean? Okay, a food might have a High Glycemic Index but a Low Glycemic Loading as is the case for watermelon, but this is the important thing, only a small proportion of this food has an effect on blood sugar levels. So in reality, its effects are very much lower than its GI rating which is misleading.
This is true of many fruits and vegetables.
For example –
On the GI index watermelon is 75 but more accurately watermelon on the GL index is very low.
Generally fruit and vegetables are full of fluids so the concentration of carbohydrate is quite low to low. Another fact you also need to know. You could eat a relatively low GI food but if you eat a large amount in one sitting will change the GI rating or GL rating.
Also food with a relatively low rating like raw carrots will change significantly when cooked too much.
Salt, most people consume far too much salt without realising it. There is so much hidden salt in the average diet. For some people food is bland or tasteless without salt. This is especially true from changing from a highly processed diet to a more natural way of eating. Too much salt can cause all sorts of problems. But salt is necessary. Buy either a mineral rich real salt or a herbal-salt.
If you have the need for a lot of salt then make sure you take zinc supplements for a while, as a lot of people are short of zinc and this affects the taste buds considerably as specially as one ages. Always take zinc with a B complex.