Selecting The Best Diet For You Is Essential


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Your diet should be designed with ease of use in mind and without the need to count calories, prepare silly meals or have you wandering around the super market having to pick out ingredients you’d never use in everyday life.

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Selecting The Best Diet For You Is Essential

  1. 1. ==== ====Working people need a diet plan that is easy with no calorie counting and that just becomes a wayof life. The diet must be packed full of essential nutrients, vitamins and minerals. ====The reason for all these diets is the fact that obesity does not only affect the younger generation,but the senior is now being affected more than ever. At least two-thirds of our populations areconsidered overweight, with more joining their ranks daily. Obesity has become an extremelycommon word as more and people are joining their ranks on a daily basis.What do all these diets have in common? Just that the individual will start to lose weight, but aftera period of time, they find that the diet is really difficult to maintain and the weight that they lost isstarting to come back, very often with added additional weight. Great isnt it? Why then is thishappening? Simply put, the diet was not working for them to begin with. So, where do they go fromhere? The answer clearly is what I call the "Common Sense Diet".What then is the "Common Sense Diet"? Basically, it is a diet where your common sense ruleswhat you will eat, when you will eat, and how much you will eat. As in everything else, this diet willrequire discipline on behalf of the dieter. The discipline requires that they eat the proper foods, andthe proper portions of these foods. That means you have to monitor your calorie intake.Remember, eating more calories than your bodys requirements, will determine the weight you puton, take off, or help maintain. To help you determine the amount of calories you should basicallyhave, here is an easy way to approximate your total:CALORIE INTAKE CALCULATIONWOMENMENSedentary - WT. x 12WT. x 13LIGHT ACTIVITIES - WT. x 13WT. x 14MODERATE ACTIVITIES - WT. x 14WT. x 15.25MODERATE TO HEAVY ACTIVITIES - WT. x 15WT. x 16.5HEAVY ACTIVITIES - WT. x 16WT. x 18Once you have determined what your daily calorie intake should be, you will need to determinewhat foods you should eat. The foods you choose should be of a healthy choice. Foods that willhelp sustain your metabolic needs, while being heart healthy, and maintain a strong immunesystem and physical wellness. Read below in Health Hints what these foods should be, and howto choose them. Remember, there is not a healthy diet that is recommended by nutritionists thatwill suit everyone. Not everyone likes the same foods to begin with. That is why it is up to theindividual to pick the foods they like and provide their own "Common Sense Diet".When you decide on these healthy foods, there are still rules to be followed. For example, theportions of the foods you eat. A portion of fruits and vegetables for example would be a cupful.Chicken, fish or meat should be about the size of your palm. You should also read the food labels.
  2. 2. Trans fats should be avoided as well as the saturated fats, and an excessive amount of sodium,sugars, cholesterol, caffeine, nitrates, and saturated fats. Some fat is necessary in your diet, justso that it approximately 10 % of your total calories.NOTE: Anytime you start a new diet, you should of course discuss it with your healthcare providerto see if there is a specific nutritional need that you may require.Health Hints***When starting with the foods that should be included in your diet, the food being touted now, arethe whole grains. And well they should be. They are one of the healthiest foods you can eat.However, there are certain individuals that may have problems eating them, and they may noteven be aware of it. These are the people that are plagued by symptoms occurring after they eatwhole grains and foods containing gluten. When these individuals eat whole grains, the body willproduce high levels of insulin to control glucose levels. After a period of time, the body becomessaturated, and will not respond, causing a condition known as insulin resistance. When thisoccurs, there are many diseases and conditions that can ensue. These are, diabetes, obesity, highblood pressure and cardiovascular disease. The individual that discovers they are intolerant of thewhole grains and gluten contained foods, needs to substitute vegetables, and more vegetables.For those individuals who can tolerate whole grains and gluten, they should of course includethese foods in their daily diet. Proteins should also be an integral part of your diet and shouldcome from fish, chicken and meat. Red meat should be lean and trimmed of all fat, and only eatenonce a week. The following foods should become a staple of your diet. Pick one or more of thesefoods and add them to your diet on a daily basis. In other words, when making your daily mealselection, try to add one or more of these foods.Broccoli:A cruciferous vegetable high in vitamin C, carotenoids, and folic acid. Also containssulforahane an antioxidant, and a compound called isothiocynate that helps fight breast cancer.Cabbage: A cruciferous vegetable that contains isothiocynate. Also contains indole-3-carbinal,another anti-carcinogen.Turnips: High in chlorophyll and folic acid. Chlorophyll helps combat radiation.Spinach and Kale: Very high in vitamin C, carotenoids, iron, fiber and calcium.Parsley: High in chlorophyll, iron, vitamin A and vitamin C. Chlorophyll also removes heavymetalsfrom the joints caused by free radicals and reactive compounds that trigger inflammation causingdamage to joints, and cause the pain of arthritis.Sweet Potatoes: Very high in vitamin C, carotenoids, potassium, minerals and fiber. The bestnutritious vegetable you can eat. Regulates heart beat, blood pressure and the transmission ofnerve impulses.Romaine Lettuce: Contains more nutrients than the iceberg variety lettuce. Has zeaxanthinthatprotects the rods and cones of the eye from sun damage and can reduce the risk of maculardegeneration. Also found in spinach (above and collard greens.
  3. 3. Bell Peppers: Choose the red bell peppers. They a higher in vitamin C and antioxidants thanthegreen variety.Mushrooms: Contains selenium. Helps fight cancer.Beans: Very high in protein, iron, folic acid and fiber. High in complex carbohydrates and low in fat.The best variety to choose are, black, pinto, kidney, Navy, lentils or garbanzo beans.Apples: Contain many antioxidant phytochemicals such as, quercetin, catechin, phloridzin, andchlorogenic acid. Very important in reducing cardiovascular disease, some cancer, diabetes andasthma. Should be eaten on a daily basis. Remember, "An apple a day keeps The Doctor away".Mom was right when she told us that.Bananas: Another winner that should be eaten on a daily basis. High in fiber and three naturalSugars- fructose, sucrose and glucose, that will restore energy and give you a boost.Cantaloupes: Contains enough vitamin A and C for almost the required daily amounted needed.Blueberries: High in an antioxidant compound called "pterostilbene", that lowers cholesterol andhas anti-cancer properties.Grapefruit: High in pectin. Reduces cholesterol and can prevent athersclerosis.Grapes: Contain antioxidant compounds. Helps reduce cholesterol and other bloodfats.Pterostilbene and resveratrol found in grape skins seem to have cancer fighting and anti-inflammatory properties as an added bonus.Oranges: Very rich in vitamin C, folic acid and fiber.Watermelon: High in vitamin C. Excellent during any meal, following a meal, as a desert orduringthe day as a snack.Papaya: High in potassium-781 mgs. per fruit. Prevents stroke.Cranberries: Contains elegia acid-an antioxidant that prevents genetic damage that cancausecancer. Also contains flavonoids, another antioxidant. The juice protects against urinaryinfection. Eat in natural state as relishes. Cooking destroys the valuable nutrients.Dried Fruits: Dates, currants, raisins, figs are high in calcium, magnesium and fiber. Alsohigh innatural sugar, but triggers insulin release and should be eaten in small portions.Whole-Grain Bread: Eat whole-grain bread instead of the white flour enriched breads. Theycontain more fiber, vitamins and minerals than the white or "wheat" Bread.Oats: Add oats to your diet in any form. They contain compounds called "avenanthramides". Thiscompound prevents blood cells from adhering to artery walls. This prevents inflammatoryconditions that can cause heart attacks. They are also high in water-soluble fiber that helps
  4. 4. reduces the bad cholesterol (LDL). Also stabilizes blood sugar. Breads and cookies made withoats are also a good source of adding oats to your diet. Oatmeal should be the cereal of choiceand eaten on a regular basis. Makes the ideal food that will give you the energy to start the day,and not feel pooped by lunchtime. Breakfast should not be skipped.Peanuts: Source for Resveratrol a heart healthy compound. Eat an ounce of peanuts (unsalted).Itwill help in the absorption of other nutrients.Seeds and Nuts: Can prevent cardiovascular disease. Best are walnuts, almonds, and sunflowerseeds, macadamias and chestnuts.To implement your "Common Sense Diet"; for dinner, just choose your main food, such as fish,chicken or meat, making sure it is the portion mentioned above. As the side dish, choose one ortwo vegetables from the list above, and you will have a healthy meal. This meal will help loseweight and maintain a proper weight. There are many more fruits and vegetables beside thosementioned above, but these are the healthiest and should be the mainstay of your diet. Whenchoosing other fruits and vegetables, be sure to pick those that have the deepest colors. Youshould also try to have at least 5 portions of fruits and vegetables on a daily basis. For dessert,choose a fruit from the above list.To end your meal and really be satisfied, dont feel guilty about having a small portion ofchocolate. Chocolate is high in antioxidants defending you against the stresses of air pollution, UVradiation and smoking. The healthiest chocolate is made with cocoa powder extract and darkchocolate. It helps prevent oxidation of LDL (bad cholesterol). Eat a small amount and dontoverdue.By choosing the "Common Sense Diet", you have become the master of your domain, so tospeak! Another point to remember is that no diet will simply help you lose weight, or maintain theproper weight, unless you incorporate an exercise program as well. You should find an exerciseprogram that suits you, one that is comfortable for you, and one that will motivate you enough sothat you will stick with it.Dr. Emanuel M. Cane, D.C.http://www.doctorsexercise.comdoc1@gate.netArticle Source:,_DC
  5. 5. ==== ====Working people need a diet plan that is easy with no calorie counting and that just becomes a wayof life. The diet must be packed full of essential nutrients, vitamins and minerals. ====