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Healthy weight is
just one part of an overall healthy lifestyle. The conclusion of all
the
research conducted by so many respected organizations is that people
are
overweight because not only do they intake more calories than they
burn, but
overweight people also tend to eat too many rich foods high in fat and
sugar
and devoid of nutritional value. I'll bet this sounds familiar. The
most
surefire way to lose weight is the one that people in our
immediate-gratification society hate most to hear: eat less and
exercise more.
Eat
less and exercise
more. Sounds simple, doesn't it? We won't discuss an exercise routine
here, but
please remember to discuss plans with a doctor before undertaking any
exercise
program. What we should know, however, is that the dictate to "eat
less" doesn't have to be synonymous with "starve" or "feel
deprived."
The dieter's rule of
"eat less" should really be rephrased to "eat more fruits and
vegetables!" Mostly composed of fiber and water, fruits and vegetables
help us feel full while keeping our digestive system flowing smoothly
and
working efficiently. Packed with vitamins, minerals, and nutrients,
fruits and
vegetables give you a nutritional bang in each bite. And according to
the Mayo
Clinic, dieters can eat virtually unlimited amounts fruits and
vegetables and
still achieve their weight-loss and maintenance goals.
Healthy bodies need
protein to build muscles, carbohydrates for energy, and vitamins,
minerals and
nutrients for good health. Beware of radical diet programs offering
weight loss
through elimination of one of these fundamental food groups.
Some low-carb diets
are often high in artery-clogging saturated fat, and since some of them
advocate reducing your fruit and vegetable intake, you lose many
nutrients
essential to health. Robbing your body of its fuel source of
carbohydrates
forces it to mine other body tissues for energy. While this may result
in a
temporary weight loss, the pounds often return upon reverting to normal
eating
habits.
However, you should
choose carbohydrate sources carefully. Packaged rice and noodle mixes
not only
cost more than the ingredients themselves, but also include more
sodium,
artificial preservatives, and saturated fat than we might want. That
slice of
white bread won't provide half of the nutrition we receive from a slice
of
whole grain bread. Whole grain breads and cereals include both the
fibrous
outer bran layer and the nutrient-rich inner core containing vitamins E
and B6
and folate. Whole grains also offer soluble fiber that remove bile
acids from
your intestines.
In a similar vein, a
no-fat diet cripples the body in its attempts to cushion joints,
insulate nerves,
and pad organs. A government review of diet research released in 2001
found
that moderate-fat programs are the healthiest for dieters and a proven
way to
keep pounds off. Of course, not all fats are the same and healthy
eaters try to
eliminate saturated fats like those found in many commercially-prepared
foods.
Good sources of fat include avocados, olives, nuts, and seeds and their
oils,
and fish. Red meat should be well-trimmed to reduce the fat
concentration, and
leaner meats such as poultry or fish should be substituted more often.
Adherents of food
combining believe that the complete digestion experienced by eating
proteins
and carbohydrates separately encourages clean and efficient excretion
of excess
calories. According to the theory, allowing the body's natural enzymes
to
function properly breaks down the acids and bases of foods more
completely,
allowing fuller assimilation of nutrients as the food travels through
the
intestines. Not only is this believed to be healthier, but it also
enables the
intestines to separate out excess matter more easily and move it on
through, as
they say. Since excess matter is stored as fat, dieters hoping for
weight loss
may see a benefit by practicing food combining at times. Even eating
only one
meal a week of either starch and vegetables or protein and vegetables
may make
a difference in how you look and feel.
Since a healthy
body seeks its own equilibrium of weight, the most beneficial diet you
can feed
your body is the one that supplies all of the elements essential for
cellular
functions. These elements are easy to find in whole, unprocessed foods:
grains,
produce, nuts and seeds, and lean meats. Stick to whole foods and
balanced
meals, try to get some exercise, and your weight will fall into place
the way you
really want it to: slowly, gradually, safely, and permanently.
Here’s a
great,
balanced meal of whole foods in an easy to prepare one-pot meal.
Divinely
Rosemary Chicken with
Quinoa
Serves 2
Ingredients
3/4 cup quinoa
1
cup water or broth
1/4
onion, 1" slices, separated
2
pieces chicken, boned or de-boned, fresh or frozen solid
Salt
and pepper, to taste
1
small yellow summer squash, sliced
1 cup broccoli, cut into florets
3-4
mushrooms, sliced thickly
2
sprigs rosemary
Instructions
Preheat
oven to 450 degrees. Spray inside of 2-quart cast iron Dutch oven and
lid with
olive or canola oil.
Rinse
quinoa in a strainer and place in pot with water. Smooth out the layer
and add
onion strips.
Rinse
the chicken and place the pieces in the pot. Salt and pepper to taste.
Create a
layer of squash, lightly season with salt and pepper, and drop broccoli
in on
top. Arrange mushroom slices and tuck rosemary sprigs into crevices
between the
foods. Sprinkle lightly with the final salt and pepper.
Cover
and bake for 45 minutes. Do not lift the lid before you smell the aroma
of a
fully-cooked meal escape the oven, and then wait three more minutes
before
opening the Dutch oven.
Tips
Don't
forget to remove the rosemary sprigs before eating!
This
recipe will work in both an enameled cast-iron Dutch oven and one of
raw,
uncoated cast iron.
Be
sure your conventional oven is correctly adjusted and is fully
pre-heated to
450 degrees F before putting the meal inside.
Pronounced
“keen-wa”, quinoa is one of the only grains that is
a complete protein. The
staple grain of the Incans, it has a unique, appealing texture. Find it
near
the rice in your grocery store.
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