Most of your daily calories should come from complex carbohydrates. That means that you should consume 55-60 percent of calories from things like, whole wheat bread, cereal, brown rice, grains and oatmeal. Complex carbohydrates are considered the ideal choice of “fuel” because they are easily converted to glucose, a type of sugar that is the body’s main energy supply. When choosing whole- wheat bread check the ingredients to make sure whole-wheat flour tops the list and don’t trust the food color for assurance that the wheat is whole-grained. Some manufactures add coloring to their bread and other baked goods to make them look browner and more “wholesome”.

It is important to choose carbohydrates that break down slowly in your body and provide a longer steady flow of energy rather than a quick burst. Have you ever wonder why oatmeal satisfies hunger for hours longer than cold cereal?

The answer may be in what’s known as their glycemic index- that’s the speed at which a food converts to glucose in your body. Foods that convert more slowly provide energy for longer periods of time. To help you select some of the best steady-energy foods please visit http://www.shakeoffthesugar.com/ . The higher the number, the faster the food converts to glucose. The glycemic index measures the rise in blood sugar caused by a specific amount of each food compared to that caused by a reference food.

The Result of Excess Carbohydrate Intake

Excess carbohydrates also causes generalized vascular disease. The high-carbohydrate diet which is now so popular causes the pancreas to produce large amounts of insulin, and if this happens for many years in a genetically predisposed person, the insulin receptors throughout the body become resistant to insulin. Because insulin's action is to drive glucose into the cells, this results in chronic hyperglycemia, also called "high blood sugar." A large portion of this sugar is stored as fat resulting in obesity. Excess insulin also causes hypertension and helps initiate the sequence of events in the arterial wall which leads to atherosclerosis and heart disease.

Adult onset diabetes is known to be greatly benefited by the adoption of a low carbohydrate diet, moderate in fat, which stresses the importance of a regular intake of sufficient protein.

Many cancers, such as breast, colon and lung cancer, apparently have a hereditary tendency. However, it may be that nutritional habits are passed on from one generation to the next, thus accounting for the familial tendency toward cancer.

Excess fats damage the immune system through irradiation by free radicals during peroxidation of fats. 

 

Protein is recognized as the muscle builder. Protein is what your body needs to build and repair tissue, to launch an immune defense, to make chemical messengers in your brain and to provide optimum energy.
 A diet that includes adequate amounts of protein helps to stabilize blood sugar and insulin levels. How much protein you need depends on how much lean muscle mass you’re packing and how hard you work that muscle each day. You need a daily minimum of about a half a gram of complete protein from any source per pound of lean body mass just to repair the wear and tear on that lean mass. People working to build muscle with exercise may need almost twice that amount. A 125-pound woman with 22 percent body fat (average for women) would need 35 grams of protein a day. And a 170-pound body builder with 10 percent fat might need as much as 55 grams of protein per day. Example: 125 x 22 (body fat %) =97.5, 97.5 ¸ 2.2 = 44.3, 44.3 x .8 (grams of protein per day) = 35 grams of protein per day. The USDA requirements for protein is .8   grams of protein per pound of lean muscle mass. Highly active athletes and bodybuilders need more than .8 and therefore use a different ratio of 1.0, 1.5 or 2 grams of protein per pound of lean muscle mass.

Fat occurs naturally in food and plays an important role in nutrition. A certain amount of fat and oil is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body’s energy storage.

• Saturated Fats are found chiefly in animal sources such as meat and poultry, whole or reduced-fat milk, and butter. Some oils like coconut, palm kernel oil, are saturated. Saturated fats are usually solid at room temperature.  
• Monounsaturated fats are found mainly in vegetable oils such as canola, olive, and peanut oils. They are liquid at room temperature.
• Polyunsaturated fats are found mainly in vegetable oils such as safflower, sunflower, corn flaxseed, and canola oils. Polyunsaturated fats are also the main fats found in seafood. They are liquid or soft at room temperature.

The guideline for fat intake is well known: for healthy Americans, consume no more than 30 percent of total calories from fat. The “30 percent” guidelines means:

• 7 –10 percent of total calories from saturated fats
• About 10 – 15 percent of total calories from monounsaturated fats
• About 10 percent from polyunsaturated fats.

Blood  (serum) cholesterol and dietary cholesterol are two different types of cholesterol. Dietary cholesterol is found in food of animal origin such as egg yolks, organ meats, and full fat dairy products. Blood cholesterol is a waxy substance which occurs naturally in our body. It is used to make estrogen testosterone, and bile which is needed for digestion. But if the level of cholesterol in the blood is too high, cholesterol and other fats can stick to the artery walls.
Since blood cholesterol is waxy and cannot dissolve in water, it is carried through the blood in packages called lipoproteins. High-density lipoprotein (HDL) is a “good” package for cholesterol and low-density lipoprotein (LDL) is a “bad” package for cholesterol.
HDL cholesterol gathers up excess cholesterol in the blood and carries it to the liver. The liver reprocesses or excretes it. HDL may also help remove some of the cholesterol deposited on the artery walls.
Excess LDL cholesterol can increase the risk of heart disease because it is LDL cholesterol that builds up on the artery walls. The type of fats and oils we eat helps control LDL levels.

• Eating too many foods high in saturated fat may increase blood levels of LDL and total cholesterol. High blood levels of LDL and total cholesterol are risk factors for heart disease.  
• Eating foods high in monounsaturated fats may help lower LDL cholesterol levels and decrease risk of heart disease.
• Eating polyunsaturated fats in place of saturated fats decreases LDL cholesterol levels.
• For cholesterol, Healthy Americans should limit there in take to less than 300 milligrams per day.

• Reduce or maintain a desirable weight
• Exercise. Aerobic exercise 3-4 days per week for 30 minutes or more can increase the level of ("good") HDL cholesterol in your body
• Choose monounsaturated or polyunsaturated fats in small amounts in place of saturated fats
• Avoid saturated fats.
• Eat fish once or twice per week
• Avoid hydrogenated or trans-fatty acids
• Reduce consumption of high-cholesterol foods
• Consume more soluble fiber 
• Graze. Eating 5 or more meals per day keeps insulin concentrations low and slows down the liver's synthesis of cholesterol

The advantage of bringing fiber into your diet is that it moves food through your digestive system quickly, it protects you from absorbing toxins, which may be associated with your food (pesticides, for example), it modulates the absorption of simple carbs, and it keeps the walls of the intestine clean by removing toxins which are believed to cause cancer. Fiber also modulates the amount of salt you consume, containing just the right amount, and thus works to prevent hypertension and the results of hypertension: kidney and heart disease. Fiber is good stuff! You can get some at your local vegetable store.
Eating enough fiber is one of the best and easiest things you can do for your health. A diet that is high in fiber.

• Aids digestion and helps prevent constipation.
• Helps you maintain a healthy weight and fill you up more
• Helps lower blood cholesterol
• Helps keep blood sugar within normal range.
• Can prevent or reduce the symptoms of bowel disease and decrease the risk of colon cancer.

A healthy diet includes 20 to 35 grams of fiber a day. This may sound like a lot. But you can meet that goal by eating a variety of foods each day.  Adding fiber to quickly to your diet could cause gas, bloating or diarrhea. To prevent this, add high fiber foods to your diet slowly over several weeks. Increase the amount of daily water intake; drink at least 8 glasses per day. These foods are the best sources of fiber:

In 1990, the Nutrition Labeling and Education Act went into effect. The USDA and the FDA designed the requirements so that consumers would have useful information about the food they eat. But how do you make sense of a food label?

According to the Nutrition Labeling and Education Act, all food labels must contain the following information:

• Common name of the product
• Name and address of the product’s manufacturer
• Net contents in terms of weight, measure or count, and:

Ingredient List – Lists the ingredients in descending order of predominance and weight. In Krispy Krunchies, the ingredients are listed at the bottom of the label. As you can see, the predominant ingredient is corn, next is oil, then cheese, etc.

Serving Sizes – Each package must identify the size of a serving. In Krispy Krunchies, one package contains one serving. The nutritional information given on the label is based on one serving of the food.

Nutrition Facts – each package must identify the quantities of specified nutrients and food constituents for one serving. From this information, you can gleam some very useful information. The most important thing to remember is this:

• 1 gr. fat = 9 calories
• 1 gr. protein = 4 calories
• 1 gr. carbohydrate = 4 calories
• 1 gr. alcohol = 7 calories

Therefore, we can tell the percentages of each nutrient in Krispy Krunchies:

	Grams	Calculation	Total Calories	% of Total
Calories			80	100
Fat	4	4 * 9	36	45
Protein	1	1 * 4	4	4
Carbohydrate	10	10 * 4	40	50

 

You want to eat healthier but you're not sure how to start?   Are you eating too much processed food and ignoring natural, healthy foods? 

Start by choosing foods from the following list each day. At first, you might try to eat 3-5 of the foods each day.   Then gradually add more and more servings from the foods below, until your diet consists mostly of healthy foods, and less on processed or prepackaged foods.  Try to eat from a variety of the listed foods to avoid boredom.  Go ahead - try something new! 

When preparing your meals, try to keep the foods as "clean" as possible from additional oils, butters, sauces or gravies.  If you're watching your weight, remember: bake, broil, grill, poach or sauté in water or broth. 

Fruits apple applesauce banana blackberries blueberries cantaloupe cherries cranberries grapes kiwi mango nectarines oranges peaches pears pineapple plantains plums pomegranates prunes pumpkin raisins raspberries strawberries tangerines watermelon

Vegetables alfalfa sprouts artichoke asparagus bamboo shoots bean sprouts bell peppers (red, green, yellow) broccoli Brussels sprouts cabbage (all varieties) carrots cauliflower celery chili peppers collard greens corn cucumbers eggplant garlic green beans jalapeño peppers kelp kohlrabi leeks lettuce (all kinds) lima beans mushrooms okra onions parsley peas potatoes radishes spinach sprouts squash (all kinds) sweet potatoes tomatoes turnip greens turnips vegetable soups (broth based) water chestnuts watercress wax beans yams zucchini

Grains, Meats, and Dairy fish (grilled, baked, broiled, steamed) chicken breast (grilled, baked, broiled, sautéed) turkey breast tuna (in water or fresh) shellfish (less than 3 times per week) skim milk egg-white omelet non-fat yogurt non-fat cottage cheese tofu lentils bulgur barley baked beans great northern beans navy beans pinto beans garbanzo beans black-eyed peas kidney beans chickpeas brown rice whole wheat pasta whole grain bread whole grain bagel whole grain pita bread whole grain crackers unsweetened cereal oatmeal

 

Try including some of the following "super foods" into your diet. Each food contains vitamins, nutrients and/or minerals that are believed to contain special properties for health, disease prevention and/or longevity.

Food	Serving Size	Properties/Benefits
Broccoli	2 spears	Contains vitamins C, A, Beta Carotene and Fiber.
Carrots	2 medium	2 carrots every other day provide enough beta carotene to reduce stroke risk by half for men who already have symptoms of heart disease
Chili Peppers	1 or more peppers	The heat source in chilis, capsaicin, is an antioxidant. Contains blood thinning properties to prevent strokes, lowers cholesterol, protects DNA against carcinogens, may stimulate release of endorphins ("natural high" chemicals)
Spinach	1 cup uncooked	Contains vitamins A and C, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks free radicals and may help prevent osteoporosis.
Mushrooms	1/4 cup dried Shitakes or other exotic mushrooms	Contain beta-glucan, which stimulates immune system. Shitake, enoki, zhuling and reishi all have anti-cancer and antiviral effects
Tomatoes	1 med. tomato	Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseases
Strawberries	1/2 cup	Contains ellagic acid, which contains anti-cancer properties
Papaya, Pineapple & Kiwi	one papaya, 1 cup pineapple, 1-2 kiwis	High amounts of enzymes that help combat everything from autoimmune diseases, allergies, and cancer to AIDS
Mangoes	1 mango	Contains bioflavonoids that aid the immune system
Citrus Fruits	1 lg. orange or equivalent	Contains vitamin C which helps your body fight cancers (lung, cervical, esophagus & stomach). Rich in bioflavonoids.
Apricots	3 fresh	Fresh apricots are high in beta-carotene. Also contains vitamin C and fiber.
Bananas	1 medium	Rich in magnesium (helps protect circulatory system), potassium and slowly-absorbed sugars. Good source of pectin (a soluble fiber). Prevents radical swings in blood sugar
Garlic	2-3 cloves fresh or 1 tsp. Garlic Powder	May lower cholesterol and blood pressure. May contain chemicals capable of destroying cancer cells
Green Tea	1 cup	Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk
Beans	1 cup	High in protein and complex carbohydrates. Contains both soluble and insoluble fiber. Contains phytochemicals and protease inhibitors that may help prevent cancer
Soybeans & Tofu	4 ounces tofu or equivalent soy product	Lowers "bad" LDL cholesterol levels in bloodstream which reduces heart disease risk. Studies have shown that people who regularly eat soy products have reduced risk or lower rates of prostate, colon, lung, rectal and stomach cancers.
Salmon	3 ounces	Contains omega-3 oils to fight heart disease. Contains calcium, magnesium, protein and B-vitamins.
Oats	1 cup oatmeal, 1-1/2 packets instant oatmeal, or 1-1/4 cup oat flakes cereal	Oat bran lowers cholesterol and blood pressure. May reduce risk of colon cancer. Oatmeal contains both soluble and insoluble fiber.

 

Eating on the run doesn't have to be disastrous to your health. Though most fast foods are higher in fat, calories and sugar than home-prepared foods, there are many healthier fast food choices. A great resource for checking nutritional data for calories, fat percentage, protein and carbohydrates visit www.fastfoodnutrition.org. Another great website with similar information is www.dietfact.com

The glycemic response of a food is a measure of the food's ability to elevate blood sugar. The glycemic response is influenced by the amount of food you eat, its fiber content, fat content or amount of added fat, and the way the food is prepared.

Highly glycemic carbohydrates are best consumed during and after exercise. They enter the bloodstream quickly and are readily available for fueling exercising muscles.

Low glycemic carbohydrates enter the bloodstream slowly and are best eaten before exercise. They provide sustained longer-term energy, and help maintain stable blood sugar levels during extended exercise periods (greater than one hour).

Highly Glycemic Foods		Moderately Glycemic Foods		Low Glycemic Foods
Glucose	100	Orange Juice	57	Apple	36
Baked Potato	85	White Rice	56	Pear	36
Corn Flakes	84	Popcorn	55	Skim Milk	32
Cheerios	74	Corn	55	Green Beans	30
Graham Crackers	74	Brown Rice	55	Lentils	29
Honey	73	Sweet Potato	54	Kidney Beans	27
Watermelon	72	(Ripe) Banana	50	Grapefruit	25
White Bread/Bagel	70-72	Orange	43	Barley	25
Table Sugar	65	Apple Juice	41
Raisins	64

 

Body fat measurements and the measuring tape are recognized as  superior methods for measuring "weight loss".  When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean? 

First, your body fat percentage is simply the percentage of fat your body contains.  If you are 150 pounds and 10% fat, it  means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions.  Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage.  The following table describes body fat ranges and their associated categories:

Classification	Women (% fat)	Men (% fat)
Essential Fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32% plus

Knowing your body fat percentage can also help you determine if your weight loss goals are realistic.  Remember, weight loss doesn't always mean fat loss. For example:

Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat

Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds

As you can see, the goal of losing 20 pounds is not realistic or healthy.   At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9%  body fat.   From the chart above, you can see that this is a dangerously low percentage.

A better goal might be for the woman to reduce her body fat from 23% to 18%.  In this case:

130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight

So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds  to 123 pounds.  Losing more than 7 pounds means losing lean body mass (usually  metabolically-active muscle tissue), which is clearly not desirable.

So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat.   Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.