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weight loss for women
Found an interesting article for women to read.
Personal Program nutritional guidelines
The best way to restore your metabolic function is to eat well (which
includes taking a daily multi-vitamin) and eat regularly. Healthy eating
helps protect the body from 25% of all cancers. If we start exercising three
to four times a week and stop smoking, eating well will prevent up to 90% of
Type 2 diabetes, reduce the risk of heart disease by 90% and prevent
hypertension, osteoporosis, and other issues related to accelerated aging.
But this is the tricky part! It is easy to talk about healthy eating, and
more difficult to do, especially on a permanent basis. This is another
reason fad diets are able to reel us in over and over again.
Just as your body needs to be in balance to function well, your meals need
balance to provide adequate nutrition. It may be helpful to revise your
mental picture of a healthy meal from a pyramid to a square. The square has
four compartments: protein, healthy fat, fruits/vegetables, and
grains/legumes. Eating three "squares" a day is a good way to think about
it; we also want women to have two healthy snacks a day. In fact, the USDA
food guide pyramid will soon be adjusted to reflect new Daily Reference
Intake (DRI) guidelines based on similar research.
We have adapted our own Personal Program nutritional suggestions based on
years of research into healthful eating for hormonal balance. This plan
restricts sugar and carbohydrates without depriving your body of necessary
nutrients. The basic guidelines are as follows:
. Eat three meals a day and two or more snacks.
. Eating every two hours is a good idea if you are under stress.
. Eat protein at every meal.
. Eat a vegetable or fruit at every meal.
. Target no more than 60 grams of carbohydrates a day (15 per meal and
7 per snack) while your metabolism heals.
. Limit dairy products to 3 servings a day.
. Completely avoid soft drinks (including diet sodas) and juices with
high fructose corn syrup.
. Drink 6-10 glasses each day of water, club soda, or herbal teas.
. Eliminate sugar, sweets and junk food from your diet.
. Be sure to take a medical-grade nutritional supplement, including a
fatty acid supplement. Your hormonal balance depends on a supply of rich
. Eliminate "white food": white sugar, white flour, white cereal.
In addition to what you eat, a few positive lifestyle habits can really make
a difference in how you feel. We have learned that you have to get healthy
before you can lose weight and keep it off. Once you get healthy, your body
will naturally seek and maintain its ideal weight. Remember that a safe and
healthy weight loss is 1-2 lbs per week. Here are the things we know work:
. Shop the outside aisles of the grocery store.
. Buy organic or local whenever possible.
. Stop weighing yourself. Use your dress size as your gauge.
. Start exercising. Walking 4-5 times a week for 30 minutes each time
is perfect. Something more vigorous is fine but not necessary. Exercise is
essential for a healthy metabolism.
. If you recognize that you have a habit of emotional eating, get some
counseling. The underlying emotional issues create other health problems
too. And they won't go away without intervention.
. Reduce the stress in your life to the extent you can. Make time for
yourself to compensate for when you can't.
. If you have obvious digestive problems, or take the steps above and
don't see results, discuss potential blocking factors with your primary care
provider. There are simple, reliable tests to uncover the underlying
. Love and accept yourself. Focus on your health, not your weight. And
if you fall off your program, get back on. If you can't do it all, do what
you can do.
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