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  • Lean for Life Food Choice Guidelines

    3 posts, 3 voices, 355 views, started Nov 14, 2008

    Posted on Friday, November 14, 2008 by Dee Dee Shaw

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    • Sapphire
      Offline

      From my Perfect Body Shape training.... This adresses many of the issues that have come up in the original thread. It is lengthy but worth the read.  

      PBS Food Choice Guidelines:
      1. Eat foods that are in their natural state, as much as possible.
      In this rule, reference is made to a food like carrots. What is the natural state of a carrot? Raw. When carrots are eaten raw, they are safe and natural-the way they were
      designed to be eaten. Raw carrots also fit the second rule-to eat foods that are harder to digest. Carrots also fit the third rule since they are high in fiber. Raw carrots have an index number of 35 (low-glycemic), but cooked carrots (not in their natural state) have an index of 65 (moderately glycemic). While, cooking foods tends to raise their glycemic index because they are easier to digest, processed foods are also generally higher on the glycemic index for the same reason AND they typically contain
      additives and other chemicals that are used in the process of manufacturing processed foods. (Please note: this rule does not apply to meats and other foods that are dangerous to eat raw.)
      2. Eat foods that are more difficult to digest The more difficult a food is to digest, the lower-glycemic it usually is. The harder it is to digest, the longer it takes to convert to sugars. This longer process minimizes insulin reactions. You can then maximize your conversion of food to energy and minimize the amount of food converting to fat. For example, cooked carrots are very easy to digest, so their index is much higher than raw carrots.
      3. Eat foods that are high in fiber.
      Fiber ranges from hard to digest to impossible to digest. Impossible to digest is actually good for humans. It not only helps with a feeling of fullness, but also helps to
      clean our colons-which is essential for our overall good health. The higher the fiber, typically the more absorbent it is for fats. The slower the digestive process is for a
      specific food, generally the lower the glycemic index will be for that food.
      4. Do not use artificial sweeteners.
      There is preliminary evidence that artificial sweeteners may in fact slow the fatburning process by confusing the normal chemical signals to the brain. These signals
      are normally associated with sweet tastes. There is also an increasing body of evidence that indicates some artificial sweeteners may have harmful effects on the human body. Simply do a Google search on Aspartame to get an idea of what the risks are.
      5. Do not consume fried foods.
      Fried foods stress the pancreas which is never advisable regardless of your weight, health or Perfect Body Shape goals. One of the many benefits of low-glycemic eating
      is keeping the pancreas healthy. Fried foods have been proven to increase risks for heart disease, high blood pressure, high cholesterol, diabetes and cancer.
      6. Avoid white foods.
      There are, of course, exceptions to every rule if you look hard enough. In general, however, white foods tend to be high-glycemic. White potatoes are the highest (85-
      98) on the glycemic index. They are a starchy complex, and those starches convert to glucose rapidly. Additionally, they are very easy to digest (Rule No. 2) and contain
      very little fiber (Rule No. 3).
      7. Drink sufficient water.
      Water is the essence of life itself. Most people complain about having to drink water, but you simply cannot maintain proper balance without it. Water is vital for cleansing your body, maintaining proper hormonal balance (extremely important in weight management) and vitally important for fat transport. In fact, the body of the adult male consists of approximately 60% water, while the adult female is
      approximately 50% water. Naturally, this water has weight that will be reflected when you step on a scale to weigh yourself. This extra water-weight can be misleading as you monitor your progress in moving toward your Perfect Body Shape Goals.
      8. Plan the timing of your food intake.
      It is very important to your overall health-but particularly important to achieving your Perfect Body Shape - to keep your blood sugar balanced. Skipping meals may save calories, but will eventually backfire because your body will perceive a state of starvation and reduce the rate at which you convert your stored fats. Snacking is fine if it is with the right foods. Snacking helps keep your blood sugar balanced, and this in turn helps control appetite and maintain your ability to convert stored fat as energy. It would be ideal if we could get everyone to snack only on fresh fruits or vegetables that are low-glycemic, such as peaches or celery. But this isn't always onvenient, so here is one practical (and tasty!) suggestion: A dozen almonds in their natural state eaten every two - three hours between meals should help the average person maintain
      a reasonable level of blood sugar. In addition - your PBS coach can recommend a low glycemic food bar, complete with essential fatty acids and glyco nutrients as an
      excellent snack food. Not only that, but many of PBS community members, who have been successful in attaining their Perfect Body Shape Goals, are eating a glyco
      nutrient based gummy bear snack to help satisfy cravings for sweets.
      9. Do not mix fad diet principles with low-glycemic eating
      Some fad diets give quick, temporary results that make for good marketing but result in the yo-yo effect in the long term. The Perfect Body Shape approach using the Glycemic Awareness Action Plan (GAAP) is designed as a system to support you for life. Whatever you see or hear from any media or individual about those other failed diet methods-just ignore them, remove them from your mind and focus only on GAAP. As the old saying goes, if you do not learn from your mistakes, you are doomed to repeat them.
      10. Make a commitment to your commitment to be healthy for life.
      Last rule on the list, but certainly not least. In fact, this rule is vitally important. Unless you are prepared to make a commitment to your health, don't start this system.
      The GAAP is designed to support good health, not just fat loss. It is a system you should adopt for life-not just until you can fit into a particular item of clothing. A
      person needs to change their behavior in order to have a healthy and fit body. Once you have achieved and or exceeded your Perfect Body Shape Goals.; your next step
      will be to learn about and then adopt our Optimal Wellness System - in order to keep that Perfect Body Shape for the rest of your life!
      In addition to the guidelines above it is also very important to include foods that have Essential Fatty Acids like nuts, Salmon, extra virgin olive oil or freshly groung flax seed.



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        • 0 votes vote up vote up

          Darla5 wrote Nov 15, 2008
        • DeeDee,

          The almonds are a great tip. I am reading labels more and more. High Fro. Corn Syrup is in so many things.

          How about flax seed oil in a pill form?

          Basically anything in a  box is not good you. At least the boxes that we have bought.

          This is a great thing you are doing. Thanks so much for teaching us a better  way to eat and how to have better health.



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 15, 2008
        • Tis true Darla, sad but true. When we were in Mexico everyone was commenting on how things tasted different. They don’t use HFCS - they use sugar or agave (which is also a good sugar substitute and is very healthy, although it still affects blood sugar.)



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