Weight Manager Map
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We need to learn how to take care of our magnificent Bodies & Soul.
Every thought we think, and every word we speak, are creating our own future. When you see older person who are frail, ill and incapacitated, you are often looking at a lifetime of inadequate nutrition, lack of exercise, and an accumulation of negative thoughts and beliefs. It does not have to be that way.
The food you eat affects your health, well-being, and overall happiness. By choosing more natural foods that are not processed, along with enjoying cooking, you can optimize your health easily, all while losing weight and maintaining this weight over the long haul.
Healthy Diet and Exercise are essential for Healthy Lifestyle!My basic philosophy on food is
"If it grows, eat it; if it does not grow, don’t eat it.”
The beverages that are most often consumed are non-stimulated such as green tea, ginger tea and barley tea to flush the system out. The diet is high in fiber and low in fat. A lot of emphasis is laid on whole grains and vegetables. Also, Misso soup and Seaweed are an important part of the diet. Soy chunks, Tofu and other soy products can also be included. Once in a while, you can also include fish in your diet. As far as possible, stay away from meat in any form.
If you must have meat, then have lean meat organic.
Please, avoid Microwaved Food. Eat these vegetables frequently: bok choy, carrot tops, Chinese cabbage, collard greens, daikon greens, dandelion greens, kale, leeks, mustard greens, parsley, spring onions, turnip greens, watercress, acorn squash, broccoli, Brussels sprouts, buttercup squash, butternut squash, cabbage, cauliflower, hokkaido pumpkin, onion, pumpkin, red cabbage, and turnips. Make sure you eat plenty of roots, as well.
Chose from burdock, carrots, daikon, dandelion roots, lotus root, parsnip, radish. Eat these vegetables occasionally: celery, chives, cucumber, endive, green beans, green peas, iceberg lettuce, Jerusalem artichokes, romaine lettuce, snap beans snow peas, and sprouts. Although it is best to have them without any dressings, however, you can use lime juice or some soy sauce
Breakfast: Green Tea, one bowl of whole grain cereals, these can either be mixed with soy milk or can be eaten by cooking it in water, toast whole grain with brown rice jelly You can have a locally grown, in season fruit along with the cereal, soup or brown rice also can be a choice for your breakfast.
Mid Morning Snack: A combination of salad vegetables about half bowl. Cucumber, carrots, beetroot, etc. can be consumed. Although it is best to have them without any dressings, however, you can use lime juice and some herbs, olive oil and sea salt.
Lunch: A bowl of either miso soup, vegetable soup, misso soup or bean soup.
Along with the soups you can have a bow of brow rice. Since the soups are rich in fiber, you will not feel hungry soon after lunch.
Late Afternoon Snack: Here you have an option to choose between a fruit or salad vegetable. However, have just half to 1 bowl of the same.
Dinner: You can make brown rice by combining it with different vegetables. Soy chunks need to be added to the rice for the necessary protein enrichment. If you are not found of soy chunks, then you can have half a bowl of miso soup.
This diet involves eating a plant-based, heart-healthy meal plan that is low in fat, animal products, toxins and calories. The diet is also high in fiber, carbohydrates, vegetable protein and antioxidants. Your diet must be well-balanced in order to gain the best results and optimum energy level.
This diet follows a lifestyle that consists of balance, respect for your food and treating your body as a temple. Department of Agriculture (USDA), whole grains are complex carbohydrates that provide iron, protein and soluble fiber to aid your cardiovascular system and digestive health. Choose from oats, barley, quinoa, millet, any beans, lentils, garbanzo, kamut and wheat.
Fruits Guide calls berries "superfoods" because they are nutrient-rich foods that are high in Vitamin C, folate, phytonutrients and fiber. Enjoy some cherries, raspberries, blueberries and/or blackberries as a snack or for dessert. Vegetables Provide fiber, antioxidants and calcium.
As with other foods they are low in calories. Enjoy a variety of green leafy vegetables to keep your body cleansed. Calcium-rich greens you can enjoy include chard, kale, watercress, arugula, collard greens and dandelion greens, the USDA says.
Steam some up for a side dish, put them in soups and stews, or eat them fresh in salad.
Sea vegetables are considered "superfoods" in this diet. They are high in vitamins, minerals and protein. You can add them to stews, soups, salad and make sushi with them.
Some sea vegetables include kelp, chlorella, agar and wakame.
Foods that are to be avoided, often termed “nightshade vegetables” include: tomatos, pepers, white potatoes, eggplant, spinach, and avocados.
These foods have a higher degree of solanine, which is thought to affect calcium balance.
Other things to avoid: refined flour, white flour, sugar, hot spices, dairy products, red meat and soft drink. Pickled vegetables are recommended as a "superfood" due to their anti-fungal properties. Pickling is known for decreasing yeast infections and helping the digestive. Sauerkraut, komchi, pickled radishes, pickled plums and pickled beets are common foods in the macrobiotic diet.
Soy Foods The soy foods, miso and tempeh, are considered "superfoods". Both contain high levels of protein and are easily digestible. Miso is a fermented soybean paste and is commonly used in soups. In addition to the protein from soybeans, it contains large amounts of salt.
Be wary of miso if you are on a restricted-sodium diet. Tempeh is a fermented soybean cake with a firm texture. During the fermentation process, it has whole grains added to it. Tempeh contains soluble fiber due to this grain addition. This food is typically used in stir fries or enjoyed as a snack.
Legumes Are high in both heart-healthy soluble fiber and plant-based protein, which can help regulate your blood sugar while improving your cardiovascular health, states the American Heart Association. By combining them with whole grains, you can get a complete fat-free protein source. Black beans, lentils, kidney, navy, garbanzo and pinto beans are examples of legumes. We must be strong, flexible, and healthy in order to accomplish this.
When you see older women/man who are frail, ill and incapacitated, you are often looking at a lifetime of inadequate nutrition, lack of exercise, and an accumulation of negative thoughts and beliefs. It does not have to be that way. We need to learn how to take care of our magnificent bodies so that we sail into our older years in perfect physical shape.