Table of Contents
Healthy Eating Tips
It seems with all our advances today, people are busier than ever. Most Americans today claim they have no time to eat healthy. Unfortunately, not eating a healthy diet is negatively impacting our health. The World Health Organization ranks the United States 34th in overall health among the nations. Our poor diet in America is linked to Heart Disease, Cancer, Type II Diabetes, and a host of other maladies.
Eliminate as many fried foods as possible.It is always better to bake, broil, steam or grill. The more fruits and vegetables you can get into your diet the better.
Avoid white flour.Stay away from pastas, white breads, processed foods. You may replace with flourless bread, ezekiel bread, millet bread, or rice bread. A good alternative to pasta is brown rice, which contains fiber and vitamins.
Limit your sugar intake.One can of soda contains 10 teaspoons of sugar. Also drinking soda on a regular basis leaches the calcium from your bones and can cause osteoporosis. Sugar is found in many breakfast cereals, salad dressings, cookies, cakes and candies, so please read the labels. Many fruit drinks that appear healthy contain a small amount of fruit juice with a high content of corn syrup. Type II Diabetes is on the rise due to increased sugar intake in the American diet. Studies show that changes in diet and exercise can decrease your risk of diabetes and also improve your health more than medication.
Avoid diet sodas and artificially sweetened foods.These products may help you cut calories, but they are not healthy. The ingredient aspartame, in artificial sugars has been linked to causing cancer.
Avoid dairy products especially if you have respiratory ailments.
Milk products are a common allergy for many people, even babies, which can create colic, ear infections, sinus and allergy problems, and asthma. Excessive mucous is generated by milk. Alternatives to milk are rice, soy, or goat milk. I myself suffered from sinus and allergy problems as a child. I went to the chiropractor for the first time at age 15 and got relief through chiropractic adjustments which is why I am a chiropractor today. I also learned through this experience that I was allergic to milk and have been dairy free ever since. I do eat an occasional ice cream for a treat since my family was in the ice cream business.
Alkalize your body by eating plenty of fresh fruits and vegetables.Eating a salad with each meal can increase your vegetable intake. Eat fresh fruit in the morning. Bring cut up veggies, or fruits for snacks. Your diet should consist of 70% fruits and vegetables. I also take a supplement that I have at my office called Alka-Green which contains barley green to help alkalize your body. Remember disease can only be produced in an acid environment so limit your acid foods, which are alcohol, sugar, meat, fish, dairy, and grains.
Eat healthy fats.Choose 100% pure virgin olive oil. Studies show that olive oil contain mostly monounsaturated fats, which can help lower blood cholesterol better than a low-fat diet. Raw almonds are a good source of fat as well as avocados.
Eat healthy protein.Fish, tuna, salmon (contains omega 3 fatty acid), chicken, turkey, eggs, and small amounts of red meat.
Avoid eating after 7 p.m.Your metabolic rate is higher during the day than it is in the evening. In the evening your metabolism becomes sluggish. If possible, try to eat your main meal at lunchtime, so more calories are burned than are converted to fat.
Keep a food diary for one week.Keep a list of everything you eat or drink. Write everything in detail, including sauces and mayonnaise on your sandwich. At first, you may be surprised at how much and what you are eating. It will help you think about what you are putting in your mouth. At the end of each day, analyze what you have been eating. Try to change things that you can improve for the next day. My book Healthy Eating One Bite At A Time contains a food diary with questions to ask yourself daily to improve your eating habits. This analysis will help you avoid emotional eating because you will have to ask yourself why you ate. For example were you angry, frustrated, or bored? Many people eat for all the wrong reasons. Do you ever grab a candy bar, eat cookies, or drink coffee or soda to make yourself feel better when you are stressed? You could be an emotional eater.
Never skip breakfast.The old saying "breakfast is the most important meal of the day" is so true. A good balanced breakfast gets you and your day off to a great start. After sleeping all night our bodies need to re-fuel in the morning to give us energy to start our day.
Cut down on caffeine.Caffeine gives you quick high and then a low. It is a stimulant of the central nervous system and when discontinued needs to be done gradually so you donít endure side effects. It is better to get your body used to natural foods and drinks. Some alternatives are herbal teas, fresh lemonade and always be sure you drink plenty of water every day.
Know that diet is a way of life.Diet is a lifestyle change, which needs to be practiced daily. Make only a few changes at a time. By not making all your dietary changes at one time, it will allow you to adhere to your new plan and make it manageable. As you progress, you can add more changes.
Quotes of the week
"Think you can or think you canít; either way youíll be right.
"I will fill myself with love, and I will send that out into the world. How others treat me is their path, how I react is mine."
Healthy Eating Tips for the Office
-Keep a water bottle on your desk
-Have fresh fruit and veggies for snacks
-Encourage your co-workers to follow a healthy diet
-Have herbal teas as an alternative to coffee
-Keep a fruit bowl in the break room for snacks
-Have a healthy eating potluck lunch once a month
Dr. Maloof Case Studies
Renn had high cholesterol of 242. His medical doctor wanted to put him on medication to lower his cholesterol. Renn asked me what he could do naturally to lower his cholesterol without medication and he was willing to make the changes I recommended. First, I had him fill out a food diary for a week and we made definite changes in his eating habits. I had him use a product I have in the office Alka Slim to make a protein shake at least once a day. He added more fruits and vegatables and ate healthy proteins and fats. I also had him take Alka Greene to alkalize his body and specific supplements I have at the office to cleanse his liver. He also started walking regularly and came in for his weekly chiropractic visits. In 4Ĺ months he has lost 20 lbs. And his cholesterol went from 242 to 226 and his LDL from 172 to 156. He is continuing his regime of chiropractic, healthy eating, natural supplements, and exercise. He has more energy and feels better than ever. Congratulations Renn, I am proud of you for working hard to make a difference in your health and life!
I had done a program on Healthy Eating and how small changes in your diet can make a huge difference in your life and health. A woman stopped by my office one day and said she had come to that program and heard me speak. She wanted to share her positive results with me. She said she didnít really believe in all this healthy eating stuff, but after she heard my program, she thought about her life and decided to make a change. She was working two jobs, very long hours (with very little sleep). She had been drinking 42 cups of coffee a day, just to make it through the day. In my program I had emphasized how coffee (caffeine) can have a negative impact and be harmful to your health. She was so excited to tell me how my program encouraged her to change. She now drinks only 2 cups of coffee per day and has more energy than before. One change has made a huge impact on her life and health!
Make a commitment for the next 30 days to change your eating patterns. Stick to it and you will feel the results. Remember itís up to you, only you can make a difference. GO FOR IT!!
Dr. Catherine Maloof
Dr. Maloof Online,ã 2002
Disclaimer: All material provided in the Dr. Maloof Online newsletter is provided for educational purposes only. Consult your own physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.
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