Chapter 5
Healthy Body Connection, The Answer
With so many people suffering from obesity, heart disease, type 2 diabetes, autoimmune diseases, and other chronic illnesses, the situation appears to be bleak, but there is a silver lining. Our futures don’t have to be so grim. We can easily make the necessary changes to live longer, healthier, and better lives. We have the power to reduce our risks for disease, and to create our own good health.
You and your family are not genetically doomed to be sick with the diseases that may have plagued the generations before you. Even if you’ve been unfortunate enough to have already developed a chronic illness, you can take steps to improve your health and your quality of life. With some straightforward dietary and lifestyle changes, you have a chance to slow, and even reverse, the progression of illness!
You have the power. You can start making a difference in your own life, and in the lives of your family today! All you need is the information.
I have spent years gathering and sorting through the facts and the science. I have done this for myself, my future clients, and for you. I have sifted through and systemized the data, and I’ve put it all into one simple, easy-to-follow plan, which I call the Healthy Body Connection Plan.
The great scientific minds of today, whose work I have studied (scientists, researchers, doctors, and experts alike,) all clearly agree on certain fundamental aspects of diet, lifestyle, and the direct relationship it has on our health and longevity. These fundamentals are the core principles of the Healthy Body Connection Plan.
Since functional medicine recognizes that individual lifestyles, genotypes, and environmental factors all influence our respective health patterns, I have come to realize that many of the discrepancies (the things the experts don’t seem to be able to agree on) are based more on individuality, than on hard and fast rules. There is no cookie cutter, “one size fits all” approach that will work for everyone. We are all unique; we each have different health needs, and genetic strengths and predispositions. As such, we need to learn what works best for ourselves as individuals.
In the following pages, I’ll map out the core principles of the Healthy Body Connection Plan. I’ll explain how you can use these core principles to personalize your own diet and lifestyle plan. I’ll do my best to lay everything out in a clear and simple manner. I hope you’ll take the information and run with it. I want you to feel inspired to know that you can live your best life. I want you to feel empowered to know that you can achieve not only weight loss, but, more importantly, optimal health and wellbeing.
It’s all possible, but first you must be willing to let go of some of the old notions that have been drummed into your head. You’ll have to let go of habits like restricting your calories. You’ll have to learn to listen to your body, and to pay attention to hunger and satiety cues. It can be difficult, and even a little scary at times, but believe me when I tell you that your body is amazing! You’ll get the best results when you learn how to work with your body, instead of against it. Next, you must be willing to make a commitment to yourself, and to making some changes in your diet and lifestyle. It might seem a little daunting at first, but it really isn’t that hard, and you’ll be glad you made the effort.
To help you begin, I’ll cover the important dietary components of the plan. I’ll answer all your questions about what foods to eat, and what foods to avoid. I promise you that you’ll never feel deprived. You can even eat cupcakes and breads, if they’re made with the right ingredients! You’ll find a variety of delicious recipes for items like these (and many others,) right in the recipe section of this book. The recipes are so good; before you know it, the whole family will be eating better, and feeling healthier.
On the Healthy Body Connection Plan, you’ll be eating rich, satisfying, delicious meals. The best part is that you’ll never be asked to go hungry, or to leave the table wanting more, and you’ll never have to count calories again! Following your body’s natural hunger cues, or mindful eating, is a key component of this plan. You’ll learn exactly how to combine mindful eating with healthy eating, and how to personalize your dietary intake to help you achieve the best results. I’ll also lightly cover the topic of vitamins, minerals, and other supplements that you may want to consider asking your doctor about.
After that, we’ll move on to some lifestyle strategies. Before you know it, you’ll not only feel better; you’ll be sleeping better, you’ll have lots more energy, and you’ll have drastically improved the quality of your health and your life!
I’m so excited, because I know that each of you can fulfill your potential to live a longer, better, and happier life! So, what are we waiting for? Let’s get started!
An Overview
Our good health is our first wealth. Without good health, nothing else matters. Life can’t be fully enjoyed when we’re sick and feeling lousy. That being said, I have done my best to create the healthiest possible dietary and lifestyle plan.
Please be aware that the Healthy Body Connection Plan will likely lower your blood sugar levels, your blood pressure, and may even help balance your hormone levels. Please fully consult with your doctor before starting the Healthy Body Connection plan. Additionally, if you have any medical conditions, are taking any medications, or are being treated with hormone replacement therapy and you begin the Healthy Body Connection Plan, you will need careful, continuous monitoring by your doctor, so that they can adjust and/or lower your prescriptions as necessary.
The Healthy Body Connection Plan is a three-stage plan. The Healthy Start is where all the prep-work begins. During this stage, you’ll get yourself and your home ready for the changes that are about to come.
The Able Body stage is next. This stage is a time for detoxifying, healing, and being kind to yourself. The Able Body stage prepares your body, and sets you up for sustainable weight loss and good health.
The Daily Connection stage comes next. In this stage, you’ll be paying close attention to certain foods and how they affect you. You’ll continue to lose weight, and you should begin to feel better, too. You’ll notice that you’re having fewer cravings, less hunger, and more energy. During this stage, you’ll also be adding in some positive lifestyle changes, to help you on your way to a healthier body and a better, happier life!
What You’ll Be Eating and Drinking
Organic, Wild, and Pasture Raised Foods
On the Healthy Body Connection Plan, you’ll be consuming real, whole foods, consisting mainly of organically grown fresh fruits and vegetables, wild fish, and grass-fed lamb, chicken, and beef. You can also choose to eat wild game, like bison, elk, and venison, if you like. Your dairy and eggs should also be organic, and come from pasture-raised animals.
Organically grown fruits and vegetables are free of many of the harmful pesticides and chemicals that are present in non-organic produce. Organic foods taste much better, too. In fact, when I first began eating organically grown foods, I was blown away by the noticeable increase in sweetness, flavor, and quality!
Pasture raised and wild meats contain higher levels of healthy omega 3 fats, and are a better source of nutrition than their grain fed counterparts. Non-organic, corn- and grain-fed meats, dairy products, and eggs are all full of hormones, antibiotics, and pesticides. Corn-fed meats also contain more inflammatory omega 6 fats, and fewer anti-inflammatory omega 3 fats.
Wild fish, like Alaskan salmon, herring, and sardines, are all high in beneficial omega 3 fats. Other healthy choices include anchovies, clams, haddock, flounder, crab, and wild American shrimp. These types of fish are low in mercury, and may safely be eaten 2-3 times a week. Canned light tuna, halibut, cod, snapper, and lobster contain a moderate amount of mercury, and consumption should be limited to about once a week. Fish like bluefish, mackerel, Chilean sea bass, swordfish, canned albacore tuna, ahi tuna, tile fish, and orange roughy should all be avoided, due to the high mercury levels commonly found in these fish. Farm-raised fish should also be avoided, because they are full of pollutants, pesticides, and harmful chemicals. Additionally, farm raised fish have been found to be less nutritious, and they contain fewer omega 3s than the wild caught varieties.
I know that buying organic, wild, and pasture-raised foods can be more expensive than buying non-organic foods, but to me, the benefits are well worth the extra expense. Plus, you’ll be saving money on all the junk that you’ll no longer be buying.
Initially, it can be easy to overspend at the grocery store. Over time, you’ll gain a better sense of how much food you really need to purchase each week. Plus, after the first week or two, you’ll have a well-stocked pantry, and you’ll only have to replace things as you use them. At that point, you should see your grocery bills begin to return to normal.
Truthfully, though, wouldn’t you rather choose to spend a little extra money on delicious, healthy foods than be forced to spend a lot of extra money on expensive medications and trips to the doctor’s office, (or even worse, to the hospital?)
A Rainbow of Fruits and Vegetables
Fresh fruits and vegetables come in every color of the rainbow. For optimal nutrition, we need to eat the full spectrum of colors, from plant based foods, every day. The best way to do this is to include 3 - 4 servings of different fruits and/or vegetables at each meal, because we need 9-12 servings daily. A serving size is roughly ½ cup of raw or cooked vegetables, 1 cup of raw leafy greens, 1 cup of berries, ½ cup of cut fruit, or 1 medium-sized piece of whole . (See the Rainbow Food Chart below, in figure 6).
You can eat your daily 9-12 servings separately, or you can combine 3 or 4 at a time to create exciting, healthful main courses and side dishes. For example, you could add some sautéed asparagus and onions with fresh tomato slices to your morning omelet, or you could make a fresh salad for lunch with ingredients like fresh spinach, walnuts, apple chunks, and carrot slices. You could add a variety of fresh berries and pumpkin seeds to your yogurt, or make colorful stir-fries for side dishes or main meals. The options are endless, and besides the valuable phytonutrients that you’ll be adding to each meal, you’ll also be adding great flavor. Any good chef will tell you that the more colorful a meal is, the better it usually tastes!
Some foods, when eaten in combination, boost each other’s nutritional value or nutritional availability. Combining iron rich foods with vitamin C rich foods can help your body to absorb the iron better. So, squeezing some lemon juice onto your cooked greens or seafood is a smart choice. The same thing happens when you combine lycopene (found in tomatoes, red grapefruit, and watermelon,) with fats; it increases the absorption of lycopene. Sulforaphane (which is found in foods like broccoli, Brussels sprouts, and cauliflower,) combined with selenium (found in nuts, eggs, and mushrooms) can help to fight cancer. Getting creative can be fun, too. By trying different combinations, you can create your own personal masterpieces!
(Figure 6 - Rainbow Food Chart)
Fresh Herbs and Spices
The right combination of fresh (or even dried) herbs & spices can transform a dish from the mundane to the sublime. The right mixture can give food a unique flavor profile or a distinct ethnic flare, but, more importantly, herbs and spices also possess many unique health-promoting properties.
Throughout history, many different cultures have used herbs and spices for medicinal purposes. They can be anti-inflammatory, antimicrobial, and anti-fungal. They can help lower blood pressure, promote liver health, ease nausea, and much more. Herbs & spices can also be useful in managing and reducing the risks for chronic diseases, like diabetes and heart disease.
Let’s talk about a few more commonly found herbs & spices, and their healthy properties.
» Cinnamon helps lower blood sugar levels and LDL (bad cholesterol). It also increases insulin sensitivity, which helps burn fat and calories.
» Ginger is known for its digestive properties. It helps reduce nausea, and it’s anti-inflammatory as well.
» Turmeric and cumin have strong anti-inflammatory properties, and have been linked to the detoxification and protection of the liver, as well as reducing the risk for skin cancer.
» Oregano has as many antioxidants as 3 whole cups of broccoli, in just one tsp. It’s also good for digestion, and respiratory health.
» Rosemary is another anti-inflammatory herb. Reducing inflammation in the body is vital to heart health and brain function. Inflammation has also been shown to be a precursor to diabetes.
» Thyme is known to stimulate the immune system.
» Cayenne is linked to increased metabolism, which is great for weight control. Cayenne is also associated with the easing of cold and flu symptoms.
» Sage, when brewed as a tea, is often used to sooth a sore throat, and to help reduce excessive sweating.
» Parsley can reduce the risk for certain cancers, and helps inhibit atherosclerosis (hardening of the arteries.)
» Garlic, onions, and leeks help to lower LDL cholesterol levels, and have anti-cancer properties.
» Black pepper contains a naturally occurring compound called piperine. Piperine helps the body better absorb many vitamins, minerals, and nutrients from food. For example, the curcumin in turmeric cannot be well-absorbed on its own, but when paired with piperine, bioavailability improves drastically.
Try to incorporate herbs and spices into your meals whenever possible. You can use dried herbs and spices for convenience, but the fresh variety tastes better and are more potent. To save money, you can grow many fresh herbs in your garden. If you’re short on outdoor space, you can grow them in small pots on your patio, or on a sunny window sill, for a wonderful little herb garden, indoors!
Full Fat Dairy Products
Butter and dairy products have been a source of controversy and confusion for years. If you’re going to eat dairy and butter spreads, it’s best to stick with real butter and full fat dairy, from organic, grass fed cows. Butter is far superior to margarine, (which is often made with highly processed oils and artificial ingredients,) and low-fat dairy products have more lactose sugar. Full fat dairy is also more satisfying, and will keep you full for longer. Dairy products are a good source of calcium, vitamin D, and protein. In particular, full fat plain Greek yogurt is higher in protein than regular yogurt, and is also a source of health-promoting probiotics.
That being said, you still might want to go easy when it comes to dairy. Studies have shown that, although dairy products have a relatively low glycemic index, they produce high insulin responses in the body. Hyperinsulinemia (too much insulin in the blood) is one of the symptoms of pre-diabetes, which leads to insulin resistance and diabetes. It’s not clear what it is about milk that causes this high insulin response, but some think it could be due to the whey proteins which are found in milk.
In a 2009 Denmark study, researchers studied 57 eight-year-old boys to determine which components in milk are responsible for its growth-stimulating effect. They found that the proteins in milk (casein and whey,) and not the minerals, were responsible for the growth-promoting effect. More interestingly, they also found that whey protein increased the boys’ fasting insulin response, while the casein did not.
Some dairy products which contain the most whey are: milk, cream, yogurt, sour cream, cottage cheese, and ricotta. If you have a strong family history of type 2 diabetes, have been told by your doctor that you are pre-diabetic, insulin resistant, or if you already have type 2 diabetes, limit your consumption of these foods, and avoid whey protein powders and whey protein shakes.
Whey is usually disposed of as a waste product in the cheese-making process, so cheeses such as cheddar, gouda, Swiss, and cream cheese seem to cause a much lower insulin response in comparison to other milk products. While these do seem like better choices, my advice remains the same. Go easy on the dairy. A little cream in your coffee probably won’t kill you, and a piece of cheese now and then is lovely, but consider that there are healthier fats available to you. Save dairy products for an occasional snack or treat.
Whole Eggs
Due to a fear of eating fat, high cholesterol, and extra calories, for years we’ve been advised to choose egg whites over whole eggs. We now know that fat is not to be feared, and that dietary cholesterol has little to do with the cholesterol in our blood.
Whole eggs are delicious, and full of nutrition. Most of the nutrition found in an egg comes from the yolk. One whole egg has 7 grams of protein, as well as iron, vitamins, minerals, and carotenoids. Carotenoids are responsible for the egg yolks sunny yellow color, and may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults.
Whole eggs also contain an essential nutrient called choline. Choline is necessary for many physiological processes. Brain development and memory may be enhanced by the choline content of eggs. A choline deficiency can cause muscle damage, and abnormal deposits of fat in the liver, resulting in a condition called nonalcoholic fatty liver disease. So, in conclusion: Whole eggs are in, and (for the most part) egg whites are out!
Healthy Fats and Omega 3s
Healthy fats, like avocado, nuts, seeds, coconut, coconut oil, olives, and olive oil, will be included at every meal, and even at snack time. These good fats promote healthy skin, hair, and nails. They’re anti-inflammatory, and they help support vascular, heart, and brain health. Remember, also, that fats are more readily used for energy, and are less likely to be stored as fat in the body, because dietary fats have little to no effect on insulin secretion, and without insulin there is no fat storage.
Dark Chocolate
Flavonoid-rich foods like dark chocolate, red wine, and tea are believed to decrease the risk of death from coronary heart disease, cancer, and stroke. Additionally, the consumption of dark chocolate has been shown to improve vascular health, decrease blood pressure, and decrease insulin resistance. However, due to the added sugar, eating large quantities of dark chocolate may be too much of a good thing. Therefore, enjoying 1 oz. of dark chocolate (70% cacao or more) daily, is encouraged.
Water
50% - 70% of our body is composed of water, and the human body can only go for a handful of days without water. Water is used for many vital biological functions, like maintaining blood pressure, lubricating joints, and regulating core body temperature. To stay hydrated, you should drink plenty of filtered water throughout the day. The average person needs approximately one half their body weight in ounces of water, daily. So, for example, if you weigh 160 lbs., you need to drink 80 oz. of water (or about 10 glasses) spread out over the course of each day. It’s important to make sure your water is filtered, and safe from dangerous chemicals, toxins, and pollutants. There are many good water filtering systems available, both online and in your local hardware store. You can purchase a complete under-the- counter water filtration kit, for your kitchen sink, for about one hundred dollars. It’s a pretty cost-effective way to ensure that you always have safe water for cooking and drinking.
Coffee & Tea
After water, coffee and tea are the two most commonly enjoyed beverages in the world.
There have been multiple studies conducted as to the many health benefits of drinking coffee. Coffee contains vitamin B2, and many phytochemical antioxidants. In fact, coffee is the largest source of phytochemicals in the American diet. Since the roasting process burns off some of these phytochemicals, light to medium roasts contain more beneficial antioxidants than dark roasts, which have been roasted longer. Researchers have found that coffee consumption is associated with a decreased risk for multiple sclerosis, type 2 diabetes, and certain cancers. The American Institute for Cancer Research even has coffee on its list AICR’s Foods That Fight Cancer.
Tea is well-regarded for its health-promoting catechins. Catechins are phytochemical compounds, found in high concentrations in a variety of plant-based foods and beverages, such as tea, dark chocolate, and blackberries. Consumption of catechins has been linked with a variety of beneficial effects including increased plasma antioxidant activity and weight loss. Black tea and green tea have both been associated with lowering LDL cholesterol, improving blood flow, reducing blood pressure, and preventing cancer.
Although most of us can’t imagine getting through the morning without the caffeine boost from our morning cup of coffee or tea, too much caffeine can be problematic. Everyone’s tolerance level is different, but consuming too much caffeine can lead to acid reflux, palpitations, dehydration, feelings of anxiety or nervousness, and difficulty sleeping at night. Some experts advise that consuming too much caffeine can also cause a decrease in insulin sensitivity.
Depending on your personal tolerance level, it’s advisable to limit your consumption of caffeinated beverages to 2-3 cups per day. Decaffeinated tea or coffee may be enjoyed in unlimited amounts. When purchasing decaffeinated coffee, it’s a good idea to buy organic coffee. Organic coffees are decaffeinated with water, and without the use of harmful chemicals.
Wine/Alcoholic Beverages
The good news is that alcoholic beverages, especially red wine, are on-plan in moderation. Red wine contains beneficial phytochemicals, such as resveratrol. Like dark chocolate, coffee, and tea, red wine has been associated with many health-protecting benefits, when consumed in moderation.
In keeping with the CDC, drinking in moderation equates to 1 drink per day for women, and 2 drinks per day for men. A drink is defined as 12-ounces of beer, 8-ounces of malt liquor, 5-ounces of wine, or 1.5-ounces of liquor.
Drinking too much alcohol is dangerous to the health of your brain, your liver, and your microbiome. While alcoholic beverages are permitted on the HBC plan, some of you may find that alcohol consumption interferes with your weight loss/health goals, and may need to abstain from drinking alcoholic beverages for a time.
What You Won’t Be Eating
Refined Carbohydrates & Processed Food
Usually made with unhealthy preservatives, manmade chemical additives, artificial flavors, and artificial colors, some processed, packaged foods shouldn’t even be considered food! On top of that, they’re loaded down with sugar, high fructose corn syrup, salt, and inexpensive unhealthy oils.
As you’ve probably guessed by now, there will be a minimal amount of sugar, and absolutely no refined carbohydrates or processed foods on this plan. Refined carbohydrates are any carbohydrate foods that have been processed in a way that speeds up how quickly they’re digested. So, for example, a fresh apple is an unrefined, whole food. Applesauce, however, is refined, because it has been cooked down, and condensed. It will be digested faster than a fresh apple, and it will cause your blood sugar to spike.
All flours made from grains (even whole grains) are refined carbohydrates. Traditionally baked products made from these flours are refined carbohydrates, too. Foods like bread, bread crumbs, cakes, pies, crackers, pretzels, and cookies all fall into this category. These foods, along with processed packaged foods, like packaged ice cream, frozen and boxed dinners, chips, candies, and sugary drinks, are all off-plan.
On the Healthy Body Connection Plan, you’ll still be able enjoy breads, rolls, and even yummy desserts, they’ll just be made with different ingredients. Additionally, you’ll always be in control, and you’ll know exactly what’s in the food you’re eating, because you’ll be preparing most of it yourself. You’ll be enjoying things like cupcakes, breads, casseroles, pancakes, desserts, great meals, snacks, and dips! Quick and easy recipes, for these items and more, can be found in the recipe section of this book, along with some meal ideas and helpful tips. Even if you’ve never cooked before, you’ll be able to follow these simple recipes. What’s more, all the recipes are nutritious, grain-free, low in sugar, and (most importantly) delicious. There’s even a great recipe for a pizza!
What About Artificial Sweeteners?
You might think that artificial sweeteners or other “natural sweeteners” like stevia are alright, but I disagree. Artificial sweeteners are super sweet, making everything else taste like they aren’t sweet enough, by comparison, including healthy fruits and vegetables. Because they taste so sweet, they can trick our brains and trigger an insulin response. Additionally, the over-sweetness of artificial sweeteners causes sugar cravings. They can also be addictive, and they’re full of chemicals that our bodies weren’t meant to process.
Tim Spector is a professor of Genetic Epidemiology, and is the director of the TwinsUK Registry at Kings College, London, and has recently been elected to the prestigious Fellowship of the Academy of Medical Sciences. In a 2015 online article, published by The Spectator, Dr. Spector wrote these words regarding the effect that different food substances have on our microbiome, “When our microbes are disrupted it makes us sick. It turns out that our microbes dislike these ‘harmless’ substances like emulsifiers, preservatives, and artificial sweeteners, making them produce unusual obesity- and diabetes-promoting chemicals and killing off many friendly species. Microbes in our mouth can also convert nitrites to nitrosamines – a classic carcinogen.”
To sum things up, artificial sweeteners are substances which make us fat, and increase our risk for diabetes.
Stevia is no better, because it requires processing to make it palatable. There is insufficient data on how safe it really is, and the FDA has not approved it for use as a food additive. Although stevia is considered a natural substance, just because it’s natural doesn’t mean it’s healthy. Remember: arsenic is natural, too. I choose to err on the side of caution, so for this reason, stevia is also not on-plan.
Trans Fats and Refined Vegetable Oils
Vegetable oils like soy, corn, canola, cotton seed, sunflower, and safflower are all refined oils. Refined oils have been treated with high temperatures and caustic chemicals, which make them an unhealthy option. Refined vegetable oils are also high in inflammatory omega 6 fats. Too many omega 6 fats in our diets, in combination with too few omega 3 fats, promotes the pathogenesis of many diseases including cardiovascular disease, cancer, inflammatory diseases, and autoimmune diseases. So, be sure to avoid these oils, and any foods prepared with or containing them.
Soy Products
For some, soy consumption can be a very controversial topic.
Soy, long regarded as a great source of vegetable protein, contains phytoestrogens. A phytoestrogen is a plant estrogen that exerts an estrogen-like action on the body. For years, tofu (which is made from soy) was considered a health food, and many vegetarians still eat tofu and other soy products as a replacement for meat-based protein. However, due to its estrogen-like effects on the body, eating too much is not a good idea. As I stated earlier, too much estrogen can have an adverse effect on your health. Eating soy may interfere with hormonal balance, and throw off your body’s natural processes. There is also a concern that consuming soy-based phytoestrogens may be linked to an increased risk for breast cancer in adults, and for infants who are fed soy formula.
Studies done on the pros and cons of soy consumption have had consistently opposing findings. While some studies have found soy consumption to be beneficial to our health, other studies have shown soy consumption to be linked to a higher risk for breast cancer, and for reproductive issues in both men and women. According to a paper published in the journal Front Neuroendocrinol in 2010, the benefits of soy consumption varied largely by the race and age of the subjects studied. Authors Heather Patisaul, Ph.D., an Assistant Professor at North Carolina State University, and Wendy Jefferson, Ph.D., a biologist, concluded that, “While the potentially beneficial effects of phytoestrogen consumption have been eagerly pursued, and frequently overstated, the potentially adverse effects of these compounds are likely underappreciated.” They recommended, “Consumers should be aware that soy contains endocrine disrupting compounds and make dietary choices accordingly.” Remember, the endocrine system is the body’s hormonal messaging system. Anything that disrupts that system can have a significant impact on our health. The scientists also warned, “Women who are pregnant, nursing or attempting to become pregnant should use soy foods with caution and be aware that soy formula may not be the best option for their babies.”
I personally don’t eat soy products, and I don’t recommend them. If you choose to use soy products, do so cautiously and limit your intake to no more than once or twice a week. Men with low testosterone levels should not eat soy products, at all.
An Introduction to Mindful Eating
Over the years, most of us have believed that the only way to lose weight was by restricting our calories and our food intake. Now we understand that what you eat is so much more important than how much you eat, because the calorie in calorie out line of thinking doesn’t account for how food is metabolized by our bodies, or by our enteric microflora. You already know that dieting and calorie restriction just doesn’t work, because we can’t fight our own biology. The body is self-regulating, and that’s where the magic lies!
If you listen to your body and the cues it gives you, you can never go wrong. Your body will tell you how much to eat, and when to eat. When you make the right food choices, and listen to the cues your body is sending you, you will begin to gain better health, while your body returns to its natural weight set point. For most people who are overweight, this will equate to sustainable weight loss over time.
So, how do you accomplish this? It’s simple. You eat nourishing, satisfying meals, in accordance with the nutritional information given in The Healthy Body Connection Plan, and you follow a few, straightforward guidelines, as follows:
1. Eat when you’re hungry, and only when you’re hungry. Never eat a meal just because it’s noon, or six pm.
2. Eat slowly. Take the time to chew your food, and to enjoy your meal. When you eat too quickly, it’s harder to notice when you’re full, and it’s easy to eat more than you need.
3. Take a reasonable portion size. You can always take more, if you’re still hungry after it’s gone. It’s easy to overeat if you start out with too much in your plate.
4. Stop eating when you feel full, but not over-stuffed. You should feel satisfied, comfortable, and no longer hungry when you’re done eating, but you shouldn’t feel so full that you don’t want to move, like after a big holiday feast. A good rule of thumb is to stop eating when you feel 80-90% full.
5. Wait 15-20 minutes before going back for seconds. Sometimes it takes a while for your brain to catch up with your stomach, and tell you that you’re full.
6. Never leave the table hungry. If you find that you are still hungry, go get more food! Try going back for more veggies, a little more protein, or both.
7. Eat whenever you feel physically hungry. There are no rules on how many meals a day you can or must eat. If you’re hungry between meals, by all means, have a snack! Just make sure you are eating because you feel physically hungry, and not because of other reasons like boredom, emotional distress, or to be social.
8. If you’re not hungry, don’t eat. You may find that after a good breakfast, you’re not hungry for hours! Again, eat in accordance with your own body. If breakfast was at 8am but you’re not hungry until 3pm, don’t eat again until 3pm.
At first it may be difficult to hear what your body is saying. It takes a little time and attention, but over time it, will get easier. You may also find it hard to stop worrying about how many calories you’re eating, but have faith in the fact that the body is amazing and knows exactly how much it needs. Your body will adjust your caloric intake from one day to the next, based on your activity levels, how much rest you’re getting, and your physical needs. You’re going to be astonished by how much better you are eating. You’ll find that you’re eating more food than before, and still losing weight!
So, forget about counting calories. Life is too short to spend so much time obsessing over meaningless numbers! Just feed your body the nourishing foods that it needs, and listen to the messages that your body is sending you. The rest will take care of itself.