Healthy eating is one of the cornerstones of any wellness program.
For years, those of us who have been concerned with the creeping
epidemic of obesity have been told that the answer is to simply
"eat fewer calories." Kind of the culinary equivalent of "just
Problem is — this strategy doesn't work very well.
Many of us overeat because we are eating the wrong foods. Our bodies
are overfat, but undernourished. We suffer with cravings, mood swings,
and energy fluctuations. This, in turn, creates more stress in our lives — which
takes us further and further from the path of wellness and balance.
There is a better solution to the problem than just cutting calories.
It's a solution that's based on one of the central tenants in my book,
"Shape Up: The eight week program to transform your body, your health
and your life."
Simply stated, it goes like this: "Give the body what it
needs, and virtually every condition will improve."
This includes — but is not limited to — the condition of overweight.
The body has a remarkable, almost mystical ability to heal itself, if you
give it the raw materials it needs to nourish itself: Real foods... pure water.
Follow these six steps to eating your way to wellness, and you may find
that cravings, overeating, and mood swings become a thing of the past.
Your health will improve; your weight will settle to a place at which
you can be comfortable and fit; and balance will be restored.
You will indeed be eating your way to wellness.
Don't skip meals. Every time you skip meals, your body interprets
this as an emergency of sorts, and it releases increased amounts of stress
hormones. These stress hormones are your body's way of passing along the
information to all systems that there's trouble ahead. Your primitive
digestion system interprets this to mean that you should store fat for
the emergency your body thinks is coming. Important brain chemicals needed
to feel good are depleted. You are set up for imbalance.
Eat a protein at every meal. A protein serving is about the size
of a deck of cards. Choose from fish, lean meats, turkey, chicken, and eggs.
Organic foods are likely to have lower levels of toxins, hormones,
antibiotics, chemicals, and pesticides. Organic eggs from free-range
chickens have more of the heart-healthy omega-3 fats.
At every meal, eat a little bit of healthy fat. This can include
nuts, extra-virgin olive oil, coconut or coconut oil, macadamia nut oil,
avocados, or even a little fresh creamy butter. The difference between
"good" and "bad" fats is not the difference between "saturated" and
"unsaturated", it's the difference between "damaged" and "undamaged."
Naturally occurring fats from real foods, which haven't been subjected
to high heat, chemical processing, refining, and hydrogenation are
rarely the problem.
At every meal eat fibrous vegetables. This includes broccoli,
cauliflower, spinach, kale, celery, carrots, mushrooms, onions, asparagus,
and peppers, but there are dozens of others. If you're an egg eater, try a
vegetable omelet for breakfast, or some freshly made vegetable juice.
Although tomatoes are technically a fruit, you can use them as part of
your vegetable allowance, since they fit nicely into most breakfast menus.
Eat some berries every day. Raspberries, blueberries,
strawberries — all are loaded with fiber, are low in sugar, and are
a virtual cornucopia of healthy stuff like antioxidants and phytochemicals.
Get 25 to 35 grams of fiber each day. You can do this with extra
fiber in supplement form, adding flaxseeds to everything, eating a ton
of vegetables, some fruit, slow cooking oatmeal, and the occasional
serving of beans, or some combination of all of them. Just do it.
When you plan your eating according to these guidelines, you will find
that calorie counting is not as important, since your appetite will
begin to self-regulate. You will be choosing from foods that nourish
the body, and soul, and sustain and replenish the systems in your body
that lead to good health. Weight will settle to a comfortable place,
and energy will increase. As you begin to eliminate foods that are
over-processed and refined, and replace them with the real foods your
body needs, your sense of balance and harmony with the things around
you will be restored.
Copyright © October 2005 Jonny Bowden and Low Carb Luxury
These foods may take a bit longer to prepare, but the benefits to your
health and wellness are incalculable.
Real foods, pure water. Take with a daily dose of sunshine, exercise,
and loving relationships.
It's a virtual prescription for health and well-being.
Visit the Jonny
Bowden Solutions website.