Cindy Lee H. H. P., Nutritionist, & Master Herbalist
To Listen, To Educate, To Improve Your Quality of Life
Health and Weight
Weight Management and Overall HealthYour body has achieved “neutral energy balance” when the calories you take in is equal to the calories expended. To lose weight you need to achieve a “negative energy balance,” where the calories you take equal less than the calories expended.
Translate theory into a workable diet, and it means eating a smaller volume of high-calorie foods and a larger volume of low-calorie foods.
Additional factors that weigh in on weight loss include how much activity you get daily, your body type and your genetics. Some of these variables are not flexible, such as your genes.
Factors that you can control begin with your diet and how much exercise you get each day. Making your body more metabolically active by building lean muscle and replacing body fat should be your goals for permanent weight maintenance.
Hunger Strategy
Hunger is distracting and energy-depleting and most people who “diet” fall off the program because they are hungry all the time.
People who fast all day eat more than they need in the evening. The unwanted result is that they probably “slow” their metabolic rate because of a lack of calories when they need them, during the busy part of the day.
Keep your metabolism stoked by eating small meals more frequently.
Food is the best fat-burning strategy. Eat the right foods to satisfy your hunger and maintain your energy while losing weight.
* Cereal and Protein: Research consistently shows that people who eat cereal for breakfast maintain a lower Body Mass Index. Choose a high fiber, low sugar cereal and add fruit and nonfat milk to break your evening fast and boost your metabolism.
• Keep in mind that for every gram of sugar that you see on the label, that is equivalent to 1 teaspoon of sugar.
Stock: Hot and cold cereals containing less than 8 grams of added sugar and at least 5 grams of fiber per serving.
Buy meat substitutes like temph, soy, etc. Morning Star is an example of meatless cooking substitutes. Look for the meatless cooking section at your grocery store.
* Lean protein: has the highest “thermic effect”, compared to carbohydrate and fat.
Stock: all types of fish, skinless poultry, and lean meat (Free range meats).
* Dairy: Recent research shows calcium-rich low fat and nonfat dairy products as helpful for burning fat and enhancing weight loss as part of your calorie-controlled diet. These foods also contribute vitamin D and magnesium. They also add good flora into you digestive system which will boost your ability to digest better what you have eaten.
Stock: 1-percent and nonfat milk and yogurt (the best source of calcium, (approximately 450 milligrams in a one-cup serving); low-fat cheese; and calcium-fortified cottage cheese.
* Crunch! Eat all you want of crunchy veggies. Don’t worry about the calories -- they’ll fill you up before they add pounds. Negative-calorie foods (chips, crackers and such) force your body to go thru the whole digestive process, and since they have no nutrients, the only thing your body absorbs is the preservatives and chemicals, which are then stored in your fat because your body does not know what to do with them. (This is not good because they are toxins and will make you sick eventually)
Your best bet are foods from the cruciferous family -- broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale, which contain disease-fighting glucosinolates and other substances. Crunchy cruciferous are also high in filling fiber so that you’re satisfied and can reduce your intake of high-calorie foods.
Instead of butter or high-saturated fat-laden sauces, steam and serve with just a drizzle of olive oil and herbs; shred raw vegetables in salads and add to casseroles.
Stock: Fresh vegetables
* Berries: Blueberries, strawberries, raspberries and blackberries are low in carbohydrates, with a low glycemic impact, helping you maintain stable blood sugars. One full cup of berries has only about 80 to 100 calories, and all berries, but especially blueberries and black berries are packed with antioxidants and fiber.
Stock: fresh or frozen berries. Use in cereals, smoothies or as a snack or dessert.
* Whole grains: Whole grains contain important nutrients including vitamin E, fiber and many other nutrients that are VERY IMPORTANT for the immune system and the proper functioning of your body.
White bread, white rice, pastries, and other highly processed foods that are easily digested and absorbed contribute to weight gain and interfere with weight loss because they turn into paste and clog your digestive system. Then your digestive system can not obsorb the nutrients form the good food and you get sick!
Stock: Whole-grain breads and cereals. Read the label; the first ingredient should be “whole wheat” with a fiber content of 3 or more(the more the better) or other whole grain. (Do not be fooled by labels saying “Whole Wheat White Bread” all wheat is whole before it gets processed, and even the company puts solulable fiber back into the bread, it does not contain the nutrients that you are wanting and it will still turn into paste in your system!)
* Citrus and Fruits in general: Although the grapefruit diet has been dismissed by experts as a fad diet long ago, like all myths, there is a modicum of truth somewhere. Eating a grapefruit (or whole orange or serving if citrus fruit sections), or any friut 1/2 hour before your meals will fill you up and take the edge off your appetite, helping you control your intake.
Whole citrus is a powerful source of fiber, helping maintain stable blood glucose and antioxidants including beta carotene, a cancer fighter. Avoid juice when on a weight-loss program. Eat the whole fruit that will provide only 60 calories per serving (1/2 grapefruit or 1 small-medium orange or tangerine).
Stock: Oranges, grapefruits and other citrus fruits
* Soy Foods: A significant number of research studies support claims soy consumption can help you lose weight, the theory being that soy protein helps you feel less hungry, and helps you feel fuller longer. Soybeans are the only vegetable that contains as much protein as meat, and helps maintains stable blood sugar and avoids the release of insulin, (which is a trigger to eat more.)
Stock: tofu (comes in packages in produce section, under meatless cooking), tempeh, soy nuts or soy milk.
* Water: Water is essential(preferably lemon water. It cuts thru fat, a lot of vitamin C, and helps detox your digestive system.) for any weight loss diet and for continued good health. Water is essential for digestion, perspiration and elimination and especially vital when you’re burning fat to eliminate toxins. Staying well-hydrated allows your body to accomplish these functions quickly and efficiently, helping you maintain energy throughout the day.
Drink least eight, 8-ounce glasses water daily , or estimate one ounce for every 2 pounds of body weight. Sip small amounts throughout the day, which also helps take an edge off your appetite. If you’re exercising, especially in hot weather, drink 8 ounces before working out and then remember to put back in as much water as you are sweating out!
Stock: Plenty of water
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