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Health and WellbeingThe Stop Dieting Diet: Forget Everything You've Read

"You may have to fight a battle more than once to win it." - Margaret Thatcher

"One swallow does not a summer make." - Aristotle

"Fed Up!" read the cover of Newsweek, which went on to ask, "Is there anything left we can eat?" No area of health has been more confusing and misunderstood than diet and nutrition, especially as related to cholesterol levels and the risk of heart disease. The message is everywhere. Good Morning America is featuring weight-loss tips every day this month. AOL tells its subscribers via e-mail that it's "Time to lose your spare tire." Magazines lining grocery aisles exhort you to "Lose 10 pounds this month!"

According to US News, Americans spend more than $33 million a year on diet books, foods, programs, gadgets and DVDs in the hopes of losing weight. Yet, about two thirds of the American population remains overweight. Some 30 percent are obese and half of them are dieting. So, it's become crystal clear that dieting does not work! The solution is simple: stop obsessing about every morsel you put in your mouth.

Most people think that eating properly means cutting out everything they love, and thus feeling deprived and dissatisfied. But the facts are that eating healthily and reducing weight does not have to involve pain and sacrifice. In all likelihood, many of your favorite foods are healthy, and many of your favorite recipes can be modified easily to become healthy. Proper eating requires only a few simple adjustments.

You need follow only one rule and keep one commitment. The rule: cut down the fat by making simple substitutions. This decreases not only cholesterol levels but also the number of calories. The commitment: Set aside your preconceived notions about food and become a thoughtful eater. Being a thoughtful eater mans thinking clearly and objectively about the food you eat; making adjustments and substitutions more knowledgeably and comfortably; experimenting and learning what works best for you; introducing changes over time rather than abruptly; AND, allowing for slips. Being a thoughtful eater also means becoming interested in learning relevant information about food and health.

Below are some suggestions for dietary changes. These are meant as general guidelines. You may want to adjust some or make other changes in your own eating plan.

Seven Substitutions:
l. Use skim or low-fat milk and cheese and nonfat yogurt in place of whole mile and regular cheese, butter of ice cream.
2. Eat more fish and chicken (with the skin removed) and complex carbohydrates such as pasta, brown rice and whole-grain bread. Eat lean cuts of mean with the fat trimmed, and in smaller (e.g. 4-ounce) portions.
3. Use egg whites and/or egg substitutes instead of egg yolks.
4. Avoid high-cholesterol foods such as liver, kidney, brain and sweetbreads.
5. Cut back on processed meats such as sausage, bologna, corned beef, pastrami, salami and hot dogs. Try chicken or turkey breasts with mustard instead of butter and mayo.
6. Adopt healthier methods of cooking: boil, stream, broil, roast or bake instead of frying.
7. Choose salad dressings and sauces made with olive oil and soy and avoid saturated oils. Flavor your meals with herbs and seasonings instead of butter and fatty sauces.
Lastly, by making food label evaluations a routine part of your shopping, you will become more knowledgeable and conscious about food and naturally more aware of the amount of fat you eat. Remember: compulsive eating leads to guilt, more compulsive eating and ultimately to defeat and resignation. Stay aware, make conscious choices, learn form your experiences, and stay with your plan. As Gandhi once said, "We cannot in a moment get rid of the habits of a lifetime."

About the Author

Richard Helfant, MD, a Harvard-trained cardiologist. Courageous Confrontations, Dr. Helfant's latest work, is about how to use the mind-body relationship to combat disease. Many stories in the book include examples of diet and weight loss.

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Diet Updates

DietExercise and Diet For Your Waistline


Caring for your body is the most important thing you can do in your life.  You only get one body, and it needs attention.  Too often in society, we let things get out of control and then we try to find the easy way out.

Caring for your body is the most important thing you can do in your life.  You only get one body, and it needs attention.  Too often in society, we let things get out of control and then we try to find the easy way out.

In weight loss, this means crash diets and diet pills.  These are not the best for our bodies, as they suck out the energy and dont provide enough nutrition. 

It really isnt that hard to eat well and get some exercise.  You dont have to start running in the mornings, and you dont have to join one of the famous weight loss institutes.  Simple answers are out there for the taking.  You just have to be willing to find them. 

The Diet Portion 

A diet should consist of common sense.  You and your body know what is right to eat and how much of it to consume.  Your mom told you to eat your fruits and vegetables, and she was right.  Some east diet tips and things to remember:

• Sleep well.  Your body needs a chance to recharge steadily for around eight hours a night.
• Be consistent with your meal times.  Your body will adjust to your schedule and will make the necessary modifications.</li>
• Use common sense in your meal planning.  Well rounded meals are best.  Some veggies instead of fries with your sandwich not only taste good, theyre good for you.
• Smaller meal portions.  Eat until you are full, and then stop.  Your body doesnt want anymore.
• Cook your meals.  When you make your dinner, you are freeing yourself of the processed foods. 

Stocking the cupboards and refrigerator with healthy alternatives will reduce your impulse snacking, or at least minimize the junk food you put in your body.  Every major diet talks of portion control.  You might feel hungry the first couple of days, but your body will adjust.  Youll start burning stored fat.

The Exercise Element

The bombardment of exercise advice is not subsiding, and wont any time soon.  But you just cant pick and choose bits and pieces that you find convenient.  On the contrary, your regimen doesnt have to be so structured that it will push you away.  Common sense is king here, too.  Getting exercise for your body doesnt have to come at the gym.  It can be done in the everyday places, doing everyday tasks:

• Take a walk in the mornings or evenings.  Stroll around the neighborhood or local park.
• Take the stairs when they are available.  Its not necessary to completely eliminate elevators, but you can walk a couple flights of stairs.
• Pushups and sit-ups.  The old standards still work.  Do as many as you can, and keep pushing yourself to increase it.
• Get off the couch.  Watching television is conducive to snacking on junk food.  Do something constructive with your time.
• Buy a bicycle.  Dont drive if you dont have to.  Almost anyone can operate a bike.  Its fun and healthy for your heart.

<p>Finding the simple solutions are easy.  It just takes a little common sense in your everyday life to get the most out of it.  Not everyone was designed to have six pack abs, but everyone can be healthy.  Your body mass index, or BMI, a measure of health in relation to your weight, signals what medical conditions you are in line for.  Break the trend, just one habit a week.  Youll soon realize that you feel better and youll desire more results.

ABOUT THE AUTHOR

Robb Ksiazek writes and publishes http://www.body-mass-index-4u.com valuable information at Body-Mass-Index-4U.com.  He researches and practices health and wellness, and believes the mind, body, and soul work in unison toward a fulfilled life.

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