4 Steps To Healthy Food Choices

Transcription

1

2 STEP 1: Keep a diary for 1 week. Record everything. 4 Steps To Healthy Food Choices There are 4 KEY STEPS to changing your diet lifestyle. The following steps will give you the knowledge and understanding of your current diet lifestyle by which to draw a new life plan to succeed in reaching your desired goal for better health. Your sleep patterns How you feel each day Everything you eat and drink. Be sure to include portions and servings. Don t forget those snacks. Your activity level. You should already be keeping a daily log of your blood sugar readings and your weight. Then, sit down at the end of that week and review your diary. You will be shocked how much or what kinds of foods you eat. Often people do not consider the amount of snacking they consume throughout the day, whether at work or at home. It is absolutely necessary for you to take this step. Until you can evaluate the glaring truth of poor nutrition and too little activity, you won t know where to begin. Just as you have a house inspected for potential defects before buying or selling, or your car is making an odd noise and you take it in to the shop or dealer to determine what is wrong, you should think of your own body in the same way. To properly evaluate how and what to change, you must know, understand, and acknowledge how you are caring for your health today!

3 STEP 2: Eat Carb Smart Simple Carbohydrates vs. Complex Carbohydrates You need food for your body to enable you to move, to think, for your digestion and so much more. What you eat determines how well you live and how long you live. By making the right choices, a healthy diet together with regular exercise, no smoking, and supplementation of Nuturna Advance Diabetes Support Formula, can eliminate up to 80% of heart disease, 70% of some cancers, and reduce diabetic complications - the famous 3 consequences of metabolic syndrome. Separating what s good from what s bad can be difficult and time-consuming, particularly because there is an ever-increasing number of foods and beverages promoted by slick marketing to make you think its ALL GOOD. Quickly, the advertizing that surrounds you is so contradictory, it becomes white noise and you really don t know what is good or what is bad. Eating lots of simple carbohydrates results in rapid digestion and absorption which leads to increased levels of blood sugar and insulin. This process raises your triglycerides and lowers your HDL/good cholesterol that end in cardiovascular disease and diabetes. If you are already diabetic and/or have heart disease, it is imperative that you take control of the perilous road to ruin that you are on and change course. You can begin your first steps by drastically cutting back: SIMPLE CARBOHYDRATES: White/brown sugar, honey, nectar, corn syrup, maple syrup, sorghum syrup, Molasses; Dried fruit, sweet/ripe fruit (bananas, pears, figs, raisins, sweet melons), Anise, licorice; Fruit juices, canned fruit (both the syrups and the fruit juices hold lots of sugar); Manitol, sorbitol, xylitol, and other tol variations, maltodextrin, stevia, sucrose, glucose, tructose, maltose, dextrose, galactose, trehalose, and other ose variations. Candy, milk chocolate, pop and sodas. Donuts, cakes, cookies, sweetened cereal and granola, jam, marmalade. French fries, fast foods especially those that are fried are to be avoided. Alcohol, unlike other simple carbohydrates, does not have atherogenic properties, which means does not form plaques in the inner lining of your arteries. REFINED CARBOHYDRATES Most refined and processed, but unsweetened grain products, cereal, bread, buns, Pasta, general baked goods, bagels and granola without added sugars, polished Rice. And increasing your consumption of: COMPLEX CARBOHYDRATES: Legumes, such as lentils, peas and beans. Vegetables, such as beets, broccoli, cabbage, carrots, cauliflower, corn, lettuces,

4 peppers. Unpolished or parboiled rice, nuts and seeds, whole grains, whole-grain flour, including bread, pasta and cereal made with whole grain. You will need to pay attention to the labeling of what you buy at the grocery store. Avoid the partial list of foods in the food grouping of simple and refined carbohydrates. Hidden sugars and saturated fats also add unwanted calories. Begin by cutting your simple carbohydrates in half, and substituting complex carbohydrates. You will feel fuller longer, and not experience your cravings as often as you develop your change of lifestyle. Everybody s nutritional needs are met differently. Due to work or home schedules, your age, your own body clock, or a meal schedule set by your physician or diabetic nutritionist, you may be eating meals 3-5 times per day. If you are on a more frequent schedule, your portions will be smaller, and your servings should remain at one. However, whether you eat 3 meals, 4 meals or 5 meals per day, you may still enjoy snacks. Healthy snacks that also sate your appetite are very important. Fresh fruit, such as oranges, strawberries, blueberries, and apples added to fat-free yogurt is healthy and tasty. Hard cheese on whole wheat crackers are another suggestion. Limit cheese and cracks to 2 or 3, as it is easy to eat much more. Pickles, sliced cucumbers, tomatoes and onions with olive oil and vinegar, or raw vegetables such as carrot, cauliflower, and summer squash are also good choices. When starting out, you should not try to change everything at once. Take it one day at a time, making simple changes one at a time. Eat vegetables and fruits you are familiar with and that you like. Cut back on beef and pork, eating smaller servings of lean meat. Eat fish and chicken more often. Eggs are a good protein source in moderation. Starches such as potatoes can be a healthy addition to your meal infrequently. Remember it is how we season our foods with gravies, mayonnaise, butter, melted cheeses that can sabotage our goal to have better health. Save the artery clogging meals for a special occasion. You are creating an eating plan designed to improve your health, not just a diet to help you lose weight. Your goal here is to enjoy your foods, experiment with different recipes and seasonings, yet be always mindful of avoiding simple carbohydrates, and of your caloric intake (even low-fat and no-fat foods have calories). Changing your dietary plan to tasty, more nutritious foods, that also satisfy your hunger, is key to long-term success. In the following chapter is a copy of the Glycemic Index. Choose foods that are under the 55 a low rating. These foods take longer to break down to be absorbed, but are sustained longer in your body. Be aware, however, in your selection, even low-glycemic foods have calories. STEP 3: Activity/Exercise Be active throughout your day (walking, stair climbing, and some sports) to balance a sedentary day due to working at a desk or computer station. This will expend energy and help reduce the retention of glucose. Light and moderate aerobic exercise, and (when physician sanctioned) light to moderate weight-resistance training, expend significantly more energy. Therefore glucose provides energy and activity/exercise use that energy which increases insulin sensitivity.

5 STEP 4: Take a high quality nutritional supplement Harvard Medical School researchers advise taking a multivitamin and mineral supplement for additional nutritional insurance. Several key ingredients of Nuturna s Advanced Diabetes Support Formula, including Vitamins B6, B9 (folic acid), B12 and Vitamin D are essential partners in preventing heart disease, cancer, osteoporosis, diabetes mellitus, and other chronic diseases. Supplements do not replace an unhealthy diet. But the best supplements can provide the much needed nutrients lacking in those diets. Even those of you who eat properly, need to take a daily supplement. If your food does not provide sufficient nutrients, or your body has trouble absorbing the nutrients from your food, or you don t get out in the sun regularly due to weather or illness, or you drink alcohol which interferes with the absorption of folic acid - a nutritional supplement is absolutely required to provide those vitamins and minerals that you are not getting sufficiently. Introducing the Powerful-Strength 7 in 1 Diabetic Support Formula With 28 Natural and safe ingredients it is a unique POWERFUL STRENGTH formula specially designed to support YOU in 7 ways, 24 hours a day. 1. Promote normal blood sugar. 2. Promote healthy weight loss. 3. Reduce absorption of sugars and carbohydrates. 4. Promotes healthy insulin sensitivity and glucose tolerance. 5. Promote heart, blood vesse and nerve function health. 6. Powerful antioxidant and immune booster. 7. Promote healthy energy Click It This is the best product I have seen for comprehensive diabetes nutrition support and it naturally helps maintain a healthy glucose balance. I strongly recommend it to my patients. Dr. Sergio Menendez, M.D. Board Certified Internal Medicine Clinically Tested and Proven Results *Subject to availability

6 Copyright 2013 Nuturna International, LLC. All rights reserved. Used by permission. May not be reproduced in any form or by any means without prior written permission from Nuturna International, LLC. These statements have not necessarily been evaluated by the Food and Drug Administration. The products featured are not intended to diagnose, treat, cure or prevent any disease.