Ditch the Diets
No need to feel overwhelmed with dieting. Becoming physically and nutritionally fit may sound like a long, tough road - but focus on how rewarding it is when you begin to feel better! We've pulled together some proven choices and actions to help achieve that happy, healthier you.
Pursue protein
Consume at least one gram of protein per kilogram of lean body weight on a daily basis. Athletes will need to adjust this to body type and sport. Break the total amount you need into four or five meals to allow for a constant, available amino acid pool to grow muscles and healthy tissue. Eat a variety of proteins, since eating too much of one type (i.e., chicken) can create an allergy to the protein (i.e. acid reflux).
Curb carbs
Monitor your carbohydrate intake. Consume no more than 150 carbohydrates per day, except in extreme circumstances with mega-calorie burners and aerobic athletes. What we really need to know is the power of the glycemic index and how it plays a role in allowing our bodies to burn fat as fuel.
Make friends with fat
Realize that fat is an essential nutrient. Every cell in your body has an outer membrane of essential fatty acids/phospholipids (omega 3’s). Fatty acids are important sources of fuel because, metabolized, they yield large quantities of ATP, also known as… energy! Up to four grams of omega 3 fatty acids daily may be recommended for your optimal wellness. Sources of good fats and oils are nuts (almonds, walnuts, cashews, etc.), olive oil, and avocado.
Fill up with fiber
We need about 25-30 grams of fiber per day. Try to add up the amount you get in a day and you’ll probably be surprised by how little fiber you consume. A simple addition of psyllium hulls or flax seed meal every day can solve the shortage. Fiber has been shown to reduce the risk of cardiovascular disease, help lower cholesterol, and minimize absorption of bad cholesterol.
Eat and eat and eat
Yes, really. Eat frequently. Consume at least five small meals daily. These five meals should be about 150-500 calories, depending upon your fitness level and your basal metabolic rate. Our bodies are designed to graze. Your stomach is not much bigger than your fist and is sized for the amount of fuel your cells can fully handle in one sitting without turning into adipose (fat), unless you are an athlete or have a very physical job. Small, frequent feeds keep blood sugar from skyrocketing—then bonking.
Chew on this
If you’re reading this while eating, take time to chew your food! It takes about 20 minutes for your brain to link up with the food in your stomach. Fast eating leads to over-eating. The stomach becomes overwhelmed because it does not know what to do with the food overload, and the food you ingested begins to putrefy. No wonder so many people suffer from acid reflux!
These simple changes can make a difference. It will take time but focus on feeling good – your healthier body will thank you!
Dr. Michele Sherwood is the co-founder of a successful medical practice that helps patients from around the world find the health they were created to enjoy. As bestselling authors, podcasters, movie producers, and media personalities, she and her husband founded Hope Dealers International to reach beyond their clinic and empower people to take control of their health. www.Sherwood.tv
