Nutrition

Mastery Over Impulse Eating

By “behaving your way to success,” you will begin to lose even more weight. Once you begin to behave differently, in ways that reflect your weight-management priorities, then you will begin to enjoy the rewards and benefits that flow from those kinds of behaviors. I can tell you that as a good barometer, if people in your life do not find it glaringly obvious that you have changed the way you live, act, think, and feel, then you have not made dramatic enough changes. You make a difference when you do different. When you behave like a winner, you are a winner. (p. 153)

Source: The Ultimate Weight Solution by Dr. Phil McGraw (2003)

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The Essence of Ginger

  • Observed effects like anti-inflammatory, antiparasitic, antimicrobial and digestive benefit can all result from one principle action – enzyme action. An observed effect, such as an anti-inflammatory one, can also have a variety of principle actions at its root: enzyme, eicosanoid balance and antioxidant.
  • The anti-ulcer effect of ginger is complemented by a host of other important digestive values which include relief of both diarrhea and constipation, liver protection and probiotic support.
  • The anti-nausea effect of ginger is well documented. From nausea resulting from chemotherapy and ocean travel to pregnancy and gynecological surgery, ginger is the natural treatment of choice.
  • The historic observation that ginger is a cold remedy is a result of a combination of principle actions including eicosanoid balance, probiotic support, antitoxic and cytoprotective influences.

Source- Ginger: Common Spice & Wonder Drug by Paul Schulick (p. 101-103)

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Recipe for Southern-Style Kale

6 cups rinsed, stemmed, and chopped kale (about 1-1/2 pounds)

2 bacon slices, chopped

1/2 cup chopped onion

1 garlic clove, minced

1/2 cup low-sodium chicken broth

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

1. Cook the kale in a large pot of boiling water until the color brightens, 15-30 seconds. Drain the kale in a colander.

2. Heat a large nonstick skillet, then add the bacon. Cook, stirring, until the bacon is browned, about 3 minutes. Add the onion and garlic and saute until the onion is translucent, 3-5 minutes. Add the kale, broth, salt, and pepper. Cook, uncovered, stirring occasionally, until the kale is tender and most of the liquid has evaporated, about 15 minutes. Serve at once.

(Per serving: 82 calories, 3 g total fat, 1 g saturated fat, 3 mg cholesterol, 257 mg sodium, 12 g total carbohydrate, 2 g dietary fiber, 5 g protein, 144 mg calcium)

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Healthy Eating Tips

  • The only way to succeed at losing weight and keeping it off is to incorporate permanent healthy eating behavior.
  • Increase fiber (fruits, vegetables, whole grains, dried beans, peas); fiber may actually reduce the amount of calories absorbed by the body.
  • Drink 8 to 10 glasses of water every day. Water not only fills you up, helps control your appetite, and increases your energy, it also aids in the metabolism of fat.
  • Slow down! It takes twenty minutes for your brain to receive the message that you’re full. You can slow down your meals by taking time to chew every morsel, putting your utensils down between bites, and drinking water throughout the meal.
  • Eat bigger at breakfast and lunch and lighter at dinner. By fueling your body with high-fiber low-fat foods during the day, you will avoid overeating at night.
  • Keep a food journal to evaluate your eating patterns. Becoming aware of your food habits is the first step to changing them so you can succeed at weight loss.

Jackowski, E. (2001). Escape Your Shape: How to work out smarter, not harder. New York, N.Y.: Fireside.

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Prevention of Food-Borne Illnesses

  • Wrap foods well in plastic wrap or in airtight containers.
  • Keep cold foods cold by using a cooler, ice, and ice packs.
  • Put meats on the bottom of the cooler to prevent drips onto other foods.
  • Take two coolers, one for perishable foods and one for beverages.
  • Pack coolers until full…they will stay colder.
  • Keep cooler out of the sunlight.
  • Bring disposable hand wipes or waterless hand-cleaning gel to clean hands before and after cooking.

Source: Guide to Better Digestion, 2003, by Leslie Bonci

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Eating Probiotics

“Eating probiotics –good bacteria that live in your gut and show up in such foods as sauerkraut, kimchi and kombucha tea– may help…Yogurt is a symbiotic, meaning it contains both pre- and probiotics in one handy package. Annual studies suggest that some probiotic foods can increase production of intestinal hormones responsible for making you feel more sated and may also slightly speed up your metabolism. This may explain why a long-term Harvard University study, published in 2011, found that regular yogurt eaters gradually lost weight during middle age rather than gaining it, the way most people do.” (p. 108-109)

Park, A. (2013). Here’s the secret to staying slim, boosting immunity. Health, 27(9), 106-109.

 

Dr. Theresa Ramsey is a practicing physician, speaker, lifestyle expert, author of the best selling book, Healing 101: A Guide to Creating the Foundation for Complete Wellness & a weekly guest expert on Channel 3 TV’s Your Life A to Z. Dr. Ramsey has been nominated Phoenix Magazine’s Top Doc for 2010, 2011. She elegantly bridges the gap between Allopathic & Naturopathic medicine. She is a nationally recognized speaker educating patients & physicians on the language of wellness and root causes to illness & dis-ease. http://www.DrRamsey.com

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6 effective shifts in your eating habits

  1. Learn how to eyeball a real portion size. You should learn how to eat foods in the right amounts with absolutely no calorie counting involved. If you spend one week measuring, portion control will become automatic. You’ll know just by looking how much cereal or pasta or meat you should eat.
  2. Embrace fiber as your best friend. Learn how to maximize your fiber intake to help stabilize blood sugar levels, which in turn suppresses your appetite. Fiber feels heavy in your stomach, an fills you up faster on fewer calories.
  3. Eating certain fats can actually help you shed fat! Maximize healthful sources of fat, such as the fat found in fish. Fish in particular has been shown to make the body more responsive to leptin, a hormone responsible in satiety. That means you’re more likely to stop eating when you’ve consumed enough calories.
  4. Pile on the veggies and fruits! These gems will help you fill up on very few calories. They are packed with fiber, and they’re great for your health. Aim to eat five to seven servings a day and love every minute of it.
  5. Most of us consider hunger a foe, but in the quest to shrink your fat zones, you really need to make it a friend. Eat only when you feel truly hungry. This is important because many people eat for all sorts of other reasons, such as out of habit, for celebration, for energy, or for comfort. Get in touch with your body and learn to nourish it with the foods it needs to help you feel happy and satisfied.
  6. Learn to tackle what can be the greatest saboteur of any new eating plan: cravings. Substitute other activities to help you overcome cravings, filling yourself up on noncalorie, nonfood, soul-satisfying options.

Source- Shrink Your Female Fat Zones: Lose Pounds and Inches From Your Belly, Hips, Thighs, and More by Denise Austin (2003)

 
Lecture from the University of South Florida College of Arts and Sciences — How Bad Science and Big Business Created The Obesity Epidemic

David Diamond, Ph.D., of the University of South Florida College of Arts and Sciences shares his personal story about his battle with obesity. Diamond shows how he lost weight and reduced his triglycerides by eating red meat, eggs and butter.

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Snack Attack

Include one of these snacks daily as part of your healthy, portion-controlled diet plan.

  • Six celery and carrot sticks
  • 1/2 cup 1% cottage cheese, mixed with mandarin orange slices and 2 tablespoons chia seed
  • Apple or Pear
  • 1/2 cup almonds or 1/2 cup pumpkin seeds
  • Medium orange or 2 tangerines
  • 1/2 cup plain low-fat yogurt, mixed with 1 tablespoon orange juice concentrate, 1 medium orange and 2 tablespoons chia seed
  • 1/2 cup plain low-fat yogurt, mixed with 1/2 cup berries and 2 tablespoons chia seed

Source: Belly Fat Diet – Fast Cure: Your Hormonal Reset Diet and Cookbook to Losing Weight by Elizabeth Cruise (2014)

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