Gloria is a 56-year-old woman who underwent coronary bypass surgery about five years ago. For much of the last 15 years, she has struggled through one fad diet after another as her weight yo-yoed up and down in an unhealthy range....Like Gloria, many Americans’ weight and health problems wouldn’t exist if they would follow the essence of a balanced diet. It’s very simple and easy. There are only two fundamental rules. With each of your three daily meals you must...
Gloria is a 56-year-old woman who underwent coronary bypass surgery about five years ago. For much of the last 15 years, she has struggled through one fad diet after another as her weight yo-yoed up and down in an unhealthy range.
Last year she was enthusiastically following the cookie diet and was down 20 pounds. Predictably, she burned out on chemical cookies instead of meals, and now is heavier than ever. I discouraged her from trying another diet fad, instead embracing a healthy, natural eating style.
Like Gloria, many Americans’ weight and health problems wouldn’t exist if they would follow the essence of a balanced diet. It’s very simple and easy. There are only two fundamental rules. With each of your three daily meals you must:
1. Eat a serving of healthy protein.
2. Choose at least two natural colors.
Protein is Key. . .
So let’s break this down. First, protein is not optional. You need it three times each day. Choose a healthy protein such as egg whites, chicken or turkey breast, fish, lean red meat, whey protein, non-fat dairy, etc. For one of your meals, you might try to choose vegetable protein such as nuts, beans, tofu, endame, etc. As a rule, the protein should not be more than the size and thickness of the palm of your hand.
Protein is made up of large and complex molecules that take a long time to break down after a meal. That means your system slows digestion and delays emptying of the stomach as it works hard and long to absorb a protein meal. This keeps your blood sugar and triglycerides in normal, smooth and steady ranges.
Additionally, a high-protein meal will keep you filled up much longer than typical, easily digestible high-carb American foods like French fries, white rice, candy, chips, etc. This is key because a meal high in protein and plant fibers prevents food cravings for up to four hours or more. If you are not hungry, it’s easy to avoid eating trashy foods for snacks. But when you are starving hungry, you are at the mercy of every box of doughnuts, plate of cookies, or vending machine you come across during your day.
Choose Two Colors!
Second, you need to choose at least two colors (sorry, M&Ms don’t qualify) for each meal, including breakfast. This means eating two or more servings of plants, the fresher and more colorful the better, morning, noon, and night. It’s not as tough as it sounds; one cup of strawberries (about eight typical-sized berries) equals two servings of produce. A half of grapefruit is a super-healthy component of any meal that counts as one serving of fruit. Avoid fruit juices—they tend to spike your blood sugar. You are better off eating the whole fruit. If you are trying to lose weight, avoid fruit smoothies as well. These are high in calories and have much of the plant fiber broken down by the blender.
There is nothing like fresh produce for improving health and achieving weight loss. However, vegetables are more important than fruits, so try to work at least one vegetable into each of your meals. Vegetables are ideal for promoting fat loss and supercharging your health and vitality. I often have an avocado as part of my breakfast, or a bell pepper, sliced up and dipped in natural peanut butter. You will have no chance of hitting the nine or more servings of vegetables and fruits per day if you don’t start out by consuming at least two servings of produce at breakfast.
Wrap it up!
Okay, let’s summarize: by eating a healthy protein with each of your three daily meals you will help to both control your hunger and keep your blood sugar in an ideal range, not too high or too low. This prevents your body from overproducing the free radicals that cause inflammation from inside, which predisposes to premature aging and disease.
By consuming at least two natural colors with each meal you are getting all sorts of disease-fighting, anti-aging nutrients that “rust-proof” your brain and body. So with every meal your mantra is: “Pick a protein and two colors.” By choosing good things first, you will be on your way to a whole new you. It’s also important to avoid junk food, keep your waist size less than half your height, and get your sleep. Do at least 30 minutes per day of moderate exercise. These are among the most important steps for achieving longevity with vigor.
Heart Institute Research Reveals Risks for Athletes
You might think that highly trained athletes would be the least likely to be at risk for sudden cardiac death, but research conducted at Saint Luke’s Mid America Heart Institute shows that may not be the case. And to some degree, race can influence the likelihood of cardiac abnormalities.
Physicians Strive to Prevent Sudden Death in Athletes
As the father of four active, healthy children, I can only imagine how devastating it would be for one of them to die suddenly from a heart ailment. And yet, a little more than a year ago, my good friend and mentor Bob Conn, went through just such a tragedy when his 22-year-old grandson, Jordan Mann, died suddenly.
10 Tips for Staying Lean Through the Holiday Season
The holiday season may be hazardous to your health.Studies show that Americans typically gain about seven pounds over the holiday season each year, and some of it stays on permanently despite the New Year's resolutions to get it off. Even more worrisome are reports showing increased risks of heart attack, dangerous cardiac rhythms, and even death during the holidays. Emotional stress, depression, over-eating, not enough exercise, and too much salt and alcohol are all likely to be playing a role. Make sure you and your family stay healthy and happy this year by following these 10 rules for safely navigating the holiday hazards.
