This article is about healthy eating and is in this month’s issue of Mentors Magazine. You can read the magazine on-line at mentorsmagazine.com.
THE WELLNESS MINUTE…with Dr. Catherine Maloof
Making Every Second Count!!!
Purpose: The purpose of the monthly wellness minute is to inspire, motivate and educate the business person to take action and give them fast, easy and quick tips that they can implement into their lives and workplace immediately. This will effectively improve their performance, productivity, and bottom line results for themselves and their employees. In the world today, without health we cannot create or enjoy our wealth we need to make every second count.
HEALTHY EATING ONE BITE AT A TIME
BY DR. CATHERINE MALOOF
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.
EATING HABITS SURVEY
Let me ask you a few questions about your eating habits.
Do you sometimes feel like you don’t know what to eat? Yes No
Do you eat fast food at least 1 time per week? Yes No
Do you feel lightheaded mid-day? Yes No
Do certain foods/chemicals trigger headaches? Yes No
Do you drink soda, coffee, or tea at least once per day? Yes No
Do you eat chips, cookies, or candy more than once a week? Yes No
Do you eat fast food more than once a week? Yes No
Do you ever crave sugar or salt? Yes No
Do you ever experience bloating, gas, or burning in your stomach after eating?
If you have answered yes to any of these questions then I have vital information to share with you that could not only change your health but your life as well. Remember small changes can make a huge difference in your life. Your body is a temple; you must treat it with respect.
More and more meals are eaten outside the home and a lot of those meals consist of unhealthy fast foods. You may be feeling well now, but eating improperly will catch up with you and impact your health. You must learn to eat healthier. You must be willing to make the effort and prepare your meals and snacks in advance. By having healthier food available you will eat a better diet. Be sure to eat as many whole foods as possible. Start eating balanced meals by combining fruits, vegetables, healthy proteins, and fats.
HEALTHY EATING TIPS
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.
Eat six small meals a day. One of my patients who plays soccer was having problems losing weight. I asked him how many meals he ate per day and he replied that he ate one large meal per day. I had him change his eating habits to six small healthy meals per day and he lost 8 pounds in one month. Eating more frequently increases your metabolism and you burn fat. It also helps with blood sugar balance, mid afternoon slumps, and increases your energy.
Always have healthy snacks ready and available. Don’t wait until you are hungry and grab the wrong type of snack. Always have healthy snacks ready and available. Some easy ideas are: cut up celery and carrots and keep them in a container in the refrigerator, plain yogurt sprinkled with granola and or fruit, applesauce with no sugar, peanut butter and an apple, trail mix with dried fruit and nuts.
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.
Plan your eating out. Make better choices. Choose restaurants that offer low fat items. Select grilled, baked, broiled, poached or steamed entrees. Order salad dressing and creamy sauces on the side. Ask the waiter to substitute fruit or vegetables and leave off potato chips, fries and other high fat items. Cut down on fast food as much as possible. Choose salads or grilled items, rather that burgers and fries.
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.
Encourage yourself and your family to adapt healthier eating patterns. This will make it easier to stick to your goals. It will allow your family and friends to learn healthier eating habits that will last a lifetime.
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 don’t 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.
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
Make a commitment for the next 30 days to change your eating patterns. Stick to it and you will feel the results. Remember it’s up to you, only you can make a difference. GO FOR IT!!
Dr. Catherine Maloof is an author, speaker, and practicing chiropractor with more than a decade of health care experience. She specializes in sports injuries, family health care, and nutritional therapy. She is the author of Healthy Eating One Bite At A Time, Stretching Made Easy One Day At A Time, and other books and videos pertaining to health and wellness. Dr. Maloof has programs for companies to improve productivity, performance, and bottom line results while reducing work injuries. She has created a 10 Minutes To Better Health internet video series which allows employees to implement changes to improve health right at their own desk. She can be reached at (949) 581-6543 orwww.drmaloof.com. Be sure to sign up for Dr. Maloof’s free email newsletter on her website.
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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