Becoming a Healthy Christian
Drink Fewer Calories. Drinking beverages such as soda, fruit juice, sports drinks, alcohol, specialty coffees and teas can add up to many "empty calories". Nutritionally speaking, these calories contribute little more nutrition to our diets except for plain, old calories. This means that it can account for putting on weight. Many times drinking extra calories is not compensated for by consuming fewer calories from other foods. Since it is important to drink fluids throughout the day, select them wisely. Drink skim milk, fruit juices and just plain, old water.
WATCH THE SUGAR: Often people think that by drinking fruit juices or eating low-fat fruit roll-ups and such, they are cutting out or eliminating sugar. The fact is that some fruit juices have more sugar than a soda. Reduction of sugar is important to good health; therefore, always check out the sugar content of anything you put in your mouth, even if it appears to be healthy.
Eat six meals a day. If you have been following the typical nutritional advice of cutting back on calories and consuming no more than "three square meals" a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as body-fat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day.
To Lose Weight, Eat Fewer Calories Than Your Body Uses-This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally fat free and calories and are filling. As people become less active, their bodies need fewer calories. Even if you do not need to lose weight, you may still need to reduce calories simply to maintain your current weight.
Dark Leafy Greens: Dark leafy greens.. everything from spinach, kale and Bok Choy to dark lettuce are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoid, phytochemicals and antioxidants. A Harvard study found that eating magnesium-rich food such as spinach can reduce the risk of developing type 2 diabetes. Make your next salad with assorted greens, including super-nutritious spinach or other dark -colored greens.
Tomatoes-These red hot fruits of summer are bursting with flavor and lycopene, an antioxidant that may help protect against some cancers. They also deliver an abundance of vitamins A and C potassium, and phytochemicals. Enjoy tomatoes raw, cooked sliced, chopped or diced as part of any meal or snack. Stuff a tomato half with spinach and top with grated cheese for a fabulous and colorful side dish.
THE NUT CASE: Which nuts or seeds are good for your heart? All should lower your LDL ("bad") cholesterol if you eat them instead of meat, butter, or other saturated fats. But only nuts that have at least twice as much polyunsaturated fat as saturated fat lower LDL if you eat them instead of pasta, bread, or other carbohydrates. That means pistachios, walnuts, pecans, almonds, peanuts, hazelnuts, soy nuts, sunflower seeds and pumpkin seeds are great choices, but NOT macadamias, cashews or Brazil nuts. So choose carefully.
Avoid Crash Diets.They are bad for your health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost a few pounds but the moment you give up on the crash diet everything will bounce back with a vengeance.