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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
Body Spirit Fitness
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Day 3 – The Ideal Diet
There are many misconceptions about what you should or shouldn’t eat, and everyone
seems to have a different opinion about what will keep you healthy and lean. Americans
seem to get fatter every year and are a little too anxious to follow the newest “fad diet”
that will magically melt their fat away.
By changing your eating habits today and taking steps to make exercise a part of your
daily life, you can dramatically improve your health, appearance and energy. The first
thing you must do is accept the fact that there are no magic diets, no magic pills and no
magic solutions. The answer, though, is not difficult, just a life long program of eating
healthy, without deprivation, and exercising, at least, moderately.
Carbohydrates are not the enemy if you understand which are good and which are not.
There are two kinds of carbohydrates: simple and complex. Simple (lacking in soluble
fiber) will be absorbed too quickly into the blood. This is because when you eat a lot of
simple sugars, they get released into the system rapidly. This causes your blood sugar
to zoom up, which causes your pancreas to secrete more insulin. Insulin lowers your
blood sugar, but also helps to convert calories into fat.
Complex carbohydrates, on the other hand, are naturally high in fiber, which slows their
absorption, preventing a rapid rise in blood sugar. Fiber fills you up before you eat too
many calories and contain at least 1,000 substances that have anti-cancer, anti-heart
disease and anti-aging properties. A diet lacking in fiber will reduce the efficiency of
waste excretion. The longer wastes are in digestion, the greater the bodily absorption of
these wastes, which contain bacteria, toxins and carcinogens.
The whole grains and can be eaten at every meal. The same applies with vegetables
and fruits. Beans and legumes are good one to three times a day. Obviously a
vegetarian would opt for three times a day and omit the poultry or other meats, while a
carnivore might go with one to two servings. Alcohol can be included in moderation if not
too sugary.
Most people get too much protein in their diet, which may put a strain on their liver and
kidneys and hasten illnesses such as osteoporosis. However, if you eat a good
assortment of fruits, vegetables, greens, beans, and soy products supplemented with
fish, you will be getting plenty of protein, but you won't be getting many of the toxic
substances such as cholesterol, saturated fat, and oxidants, which often lead to heart
disease, cancer and other illnesses.
This is a filling diet with lots of tasty selections, and is designed to support optimum
health for the rest of your life. So why are our choices so bad?
Advertising is probably the major culprit. Unhealthy snack promoters spend a lot of
money to sell their products. McDonalds, for example, spent 1.1 billion dollars on
adverting in 2001 according to Newsweek. It is up to us to ignore the over processed
junk-food hype and opt instead for the whole food healthy choices. Let’s face it. You
won’t see much advertising for fresh vegetable and other healthy food.
Start today choosing healthier foods over the processed fattening foods and soon it will
be a habit. That means being prepared, as we mentioned yesterday. You have to have
healthy, good food easily assessable or, under stress, you will cave and go back to you
old habits.
The concluding word is responsiveness. Be aware, conscious and responsive in your
choices. Be motivated by the fact that you will feel and look better, and benefit from long
term health advantages, such as lower coronary heart disease, less chance of diabetes,
reduced cancer risks and less degenerative diseases. Start today and you will reap the
benefits tomorrow.
To summarize this lesson:
• Not all carbohydrates are created equal!
• All of your carbohydrates should be Complex -- Made of whole grains
• No white breads or simple sugars
• Start today by cutting out all simple sugars from your diet.
• If you have a sweet tooth, use fruit to satisfy it.
Your goal today: (We are making small changes everyday!)
• Be very aware of the differences between Complex and Simple Carbohydrates.
• Eat only Complex carbohydrates.
• Complex Carbohydrates include:
• All whole fruits and vegetables, whole grain products (wheat bread is not whole
grain - It should say 100% whole wheat or whole grain), brown rice, whole wheat pasta,
beans, legumes, etc.
• Stay away from the simple carbohydrates:
• Sugar, white breads, white pastas, fruit juices (because the fiber has been taken
out of it), soft drinks, white rice etc. Most processed foods tend to be simple.
For Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes Daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: whole-grain toast, fruit plate with fat-free cottage cheese coffee/tea
with non-fat milk or creamer = 1 carb, 1 dairy, 1 fruit
Snack: protein fruit drink with milk = 1 fruit, 1 protein, 1 dairy
Lunch: Tofurkey on whole wheat (1 slice of bread)/ cut up raw vegetables = 1
protein, 1 veg., 1 carb
Snack: apple, protein bar = 1 protein, 1 fruit
Dinner: whole-wheat pasta with vegetables in marinara sauce, salad = 1 carb,
2 veg.
Total = 3 proteins, 3 carbs (starchy), 3 veg., 3 fruits, 2 dairy
This is meant as a sample. We will change this daily.
There are many misconceptions about what you should or shouldn’t eat, and everyone
seems to have a different opinion about what will keep you healthy and lean. Americans
seem to get fatter every year and are a little too anxious to follow the newest “fad diet”
that will magically melt their fat away.
By changing your eating habits today and taking steps to make exercise a part of your
daily life, you can dramatically improve your health, appearance and energy. The first
thing you must do is accept the fact that there are no magic diets, no magic pills and no
magic solutions. The answer, though, is not difficult, just a life long program of eating
healthy, without deprivation, and exercising, at least, moderately.
Carbohydrates are not the enemy if you understand which are good and which are not.
There are two kinds of carbohydrates: simple and complex. Simple (lacking in soluble
fiber) will be absorbed too quickly into the blood. This is because when you eat a lot of
simple sugars, they get released into the system rapidly. This causes your blood sugar
to zoom up, which causes your pancreas to secrete more insulin. Insulin lowers your
blood sugar, but also helps to convert calories into fat.
Complex carbohydrates, on the other hand, are naturally high in fiber, which slows their
absorption, preventing a rapid rise in blood sugar. Fiber fills you up before you eat too
many calories and contain at least 1,000 substances that have anti-cancer, anti-heart
disease and anti-aging properties. A diet lacking in fiber will reduce the efficiency of
waste excretion. The longer wastes are in digestion, the greater the bodily absorption of
these wastes, which contain bacteria, toxins and carcinogens.
The whole grains and can be eaten at every meal. The same applies with vegetables
and fruits. Beans and legumes are good one to three times a day. Obviously a
vegetarian would opt for three times a day and omit the poultry or other meats, while a
carnivore might go with one to two servings. Alcohol can be included in moderation if not
too sugary.
Most people get too much protein in their diet, which may put a strain on their liver and
kidneys and hasten illnesses such as osteoporosis. However, if you eat a good
assortment of fruits, vegetables, greens, beans, and soy products supplemented with
fish, you will be getting plenty of protein, but you won't be getting many of the toxic
substances such as cholesterol, saturated fat, and oxidants, which often lead to heart
disease, cancer and other illnesses.
This is a filling diet with lots of tasty selections, and is designed to support optimum
health for the rest of your life. So why are our choices so bad?
Advertising is probably the major culprit. Unhealthy snack promoters spend a lot of
money to sell their products. McDonalds, for example, spent 1.1 billion dollars on
adverting in 2001 according to Newsweek. It is up to us to ignore the over processed
junk-food hype and opt instead for the whole food healthy choices. Let’s face it. You
won’t see much advertising for fresh vegetable and other healthy food.
Start today choosing healthier foods over the processed fattening foods and soon it will
be a habit. That means being prepared, as we mentioned yesterday. You have to have
healthy, good food easily assessable or, under stress, you will cave and go back to you
old habits.
The concluding word is responsiveness. Be aware, conscious and responsive in your
choices. Be motivated by the fact that you will feel and look better, and benefit from long
term health advantages, such as lower coronary heart disease, less chance of diabetes,
reduced cancer risks and less degenerative diseases. Start today and you will reap the
benefits tomorrow.
To summarize this lesson:
• Not all carbohydrates are created equal!
• All of your carbohydrates should be Complex -- Made of whole grains
• No white breads or simple sugars
• Start today by cutting out all simple sugars from your diet.
• If you have a sweet tooth, use fruit to satisfy it.
Your goal today: (We are making small changes everyday!)
• Be very aware of the differences between Complex and Simple Carbohydrates.
• Eat only Complex carbohydrates.
• Complex Carbohydrates include:
• All whole fruits and vegetables, whole grain products (wheat bread is not whole
grain - It should say 100% whole wheat or whole grain), brown rice, whole wheat pasta,
beans, legumes, etc.
• Stay away from the simple carbohydrates:
• Sugar, white breads, white pastas, fruit juices (because the fiber has been taken
out of it), soft drinks, white rice etc. Most processed foods tend to be simple.
For Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes Daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: whole-grain toast, fruit plate with fat-free cottage cheese coffee/tea
with non-fat milk or creamer = 1 carb, 1 dairy, 1 fruit
Snack: protein fruit drink with milk = 1 fruit, 1 protein, 1 dairy
Lunch: Tofurkey on whole wheat (1 slice of bread)/ cut up raw vegetables = 1
protein, 1 veg., 1 carb
Snack: apple, protein bar = 1 protein, 1 fruit
Dinner: whole-wheat pasta with vegetables in marinara sauce, salad = 1 carb,
2 veg.
Total = 3 proteins, 3 carbs (starchy), 3 veg., 3 fruits, 2 dairy
This is meant as a sample. We will change this daily.
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