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vegetables then a combination of both |
The exercise above will help you learn to crave nutritious fruit and vegetables The first few |
times you might feel queasy or nauseous but this will pass You may notice changes after a |
single meal or it may take several sessions but you will find that simply getting full on healthy |
food is a failsafe way to trick your body into trusting and enjoying it This will set you on a path |
toward following the USDAs evidencebased recommendation to make half of each meal fruits |
and vegetables This is in my opinion by far the best recommendation offered by nutritional |
science today |
Do you know that piercing hunger that drives you to eat things that are unhealthy Instead |
of addressing it with fast food eradicate it with fruit and vegetables Snack on grapes nuts |
pears peaches seeds dried fruit and sugarfree trail mix Dip broccoli celery cucumber slices |
snow peas green beans and carrots in hummus Cut raw tomatoes avocacos tangerines or |
mangos into your meals Cook legumes corn onion garlic cherries mushrooms or chilies in |
with your rice or pasta Place dried cranberries olives spinach sundried tomatoes figs and |
apple slices in your sandwiches Add blueberries melons plums mangos guavas and papayas |
to your breakfast Use asparagus sweet potatoes beets cauliflower and eggplant as sides to |
your entrees When you feel like grazing graze on natures superfoods and after a while you |
may be surprised to find how they can better gratify your hunger |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Illustration Make half of each meal fruits and vegetables |
Eating plants is more convenient than you might think If the grocery store near you has |
a salad bar skip the lettuce and fill your bowl with precut fruit vegetables lean meats |
and lowcalorie dressing Most grocery stores convenience stores and bigbox retailers carry |
freshcut fruit and vegetables to go Consider taking advantage of this If you want to save |
money and eat inexpensively you can cut them yourself Eating several servings of fruit and |
vegetables daily will help you to get lean fast and get all the vitamins minerals antioxidants |
and fiber you need |
Make a Smoothie Every Day |
Preparing fruit and vegetables yourself can be timeconsuming Cutting them into bitesized |
portions and then chewing them takes time However because fruit and vegetables turn to |
liquid in a blender you can drink large quantities in seconds Smoothies shakes and liquid |
meals are much easier for your gut to process and decrease the physical effort of digestion |
which some scientists believe may prolong lifespan Also the bioavailability of liquid meals is |
higher meaning your body absorbs more nutrients Furthermore blending fruit and vegetables |
does not reduce their fiber or vitamin content |
With your fruit smoothies try adding dates yogurt almond milk cashews walnuts vanilla |
extract honey and ripe frozen bananas With your vegetable smoothies try tomato juice |
cayenne pepper chili flakes lemon lime onion or garlic A daily fruit or vegetable smoothie is |
an easy cheap filling and extremely healthy meal |
Get Your Essential Vitamins and Nutrients |
A diet lacking in certain vitamins can contribute to depression and anxiety Folic acid iron |
omega vitamin B magnesium vitamin C vitamin D selenium and zinc are all essential |
Deficiencies in these can result in fatigue irritability apathy poor concentration |
aggressiveness mood swings and increased depressive symptoms This is another reason |
why its imperative to eat more of those fruits and vegetables |
Chapter Healthy Eating Patterns |
Cut out Saturated Fats |
Try not to eat any fats that are solid at room temperature These are saturated fats and |
consuming them leads to high cholesterol clogged arteries atherosclerosis and heart disease |
Much of the saturated fats we ingest come from just a few culprits You should seriously |
consider minimizing pure animal fat processed meat poultry skin whole milk heavy cream |
highfat cheese sour cream lard butter margarine ghee tropical oils and mayonnaise in your |
diet Avoid fullfat dairy and go for the fatfree variety Cut the white or clear fat off your meat |
and stay away from fried food Altogether avoid hydrogenated or trans fats Unlike saturated |
fats unsaturated fats are essential so make an effort to eat fish nuts seeds and vegetable oils |
eg canola olive flaxseed soybean etc |
The Paleo Diet Works |
The Paleolithic diet promotes the consumption of food that our hunting and gathering |
ancestors would have eaten It is rational to eat what our bodies naturally expect and have |
eaten for millions of years The paleo diet advises that we eat whole foods like fruits |
vegetables fish and grassfed meats It also discourages processed foods and added sugar and |
salt These recommendations are entirely in line with modern nutritional science and the paleo |
diet has been shown to have significant health benefits in controlled trials However there |
are two valid criticisms of the paleo diet First the diet restricts some nutrientdense food such |
as fatfree dairy and whole grains which need not be restricted Second the high meat intake |
may lead to health problems if the meat is not lean Besides these two issues asking yourself |
Would my ancestors have eaten this can be a practical question to help you avoid |
detrimental foods |
Drink More Water |
Many beverages are extraordinarily caloric Simply cutting soft drinks from your diet can be |
highly beneficial Even juice has a lot of calories but no fiber so despite being calorie dense it |
doesnt do much to make you feel full This is why if you are not drinking smoothies you should |
be drinking plain purified water Dieticians commonly point out that water is absolutely free of |
calories and can contribute to feeling full so lets drink up |
Many people dont get enough water leaving them with mild symptoms of chronic |
dehydration Dehydration is physiologically detrimental and contributes to a lack of energy |
discomfort and the muscular dysfunctions discussed in previous chapters Try to drink between |
five and eight ounce glasses up to liters of water per day Never drink less than your |
thirst dictates |
Detraumatize Your Ability to Chug Water |
used to frequently choke when drinking This was because my swallowing reflex had become |
uncoordinated due to hyperventilation Drinking fast felt perilous and chugging felt like being |
waterboarded Swallowing involves the temporary closure of the epiglottis to keep food and |
drink out of the lungs If not synchronized correctly then the liquid is inhaled into the lungs |
pulmonary aspiration This was happening to me daily Difficulty swallowing is known as |
dysphagia everybody has a little bit of it and you want to minimize your bit Use the exercise |
below so that you drink mightily with no unnecessary encumbrances |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Healthy Weight Exercise Chug Water Mightily |
Pour yourself a large glass of room temperature or warm water Tell yourself there is no rush |
There is nothing better for you to do at this moment than observing your swallowing |
apparatus at work Take a deep breath and drink the water slowly and mindfully Start with |
small gulps making each one voluntary Pay very close attention to the cadence of your |
gulping It should be steady Focus on the following |
During each gulp your muscles should move through their full range of motion |
decisively and uninterrupted |
Much of the swallowing process is an automatic reflex controlled by unconscious |
neurological mechanisms in the brainstem Give each swallow sufficient time to |
progress entirely through its reflex arc before attempting to swallow again You dont |
want to interrupt a swallow by swallowing again too soon |
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