| One of my patients recently made dramatic progress | | | | and most nutritious foods first because they are |
| in losing weight by following some very simple steps. | | | | usually the lowest in calories and highest in nutrients. |
| Since I last saw him six months ago, he significantly | | | | Eat salads followed by non-starchy vegetables, then |
| improved his diet and started exercising to lose 30 | | | | starchy vegetables and only then eat other foods. |
| pounds. His cholesterol dropped 45 points and his | | | | Plan for treats. Rather than eating desserts or other |
| triglycerides dropped 100 points. He accomplished this | | | | unhealthy foods at every meal, plan to eat foods that |
| by using some of the tips that you can read below. I | | | | you consider to be treats only on specific days and |
| hope they inspire you to make similar changes in your | | | | special occasions. |
| own diet so that you can experience the victory of | | | | Try new healthy recipes. One day a week, try a new |
| being healthy. | | | | healthy recipe. Eventually, you will find a new favorite |
| Mix beans with meat to reduce the amount of fat and | | | | that you can enjoy frequently. If you gradually improve |
| calories. For recipes that call for ground beef or other | | | | your diet over time, your health will also improve. |
| meats, replace one third or one half of the meat with | | | | Go a week without a specific junk food. Pick an |
| beans such as kidney beans or red beans or black | | | | unhealthy food that you eat frequently and do not eat |
| beans. You will be surprised at how good this tastes. | | | | it for seven days. You will probably find that you do |
| Add spinach and other healthy greens to most any | | | | not miss it. This is even more effective if you do it for |
| dish, but especially to stews, soups, rice and pasta. | | | | 21 days. |
| One of my favorite meals is brown rice with frozen | | | | Eat Five-A-Day. Eat five different fruits and |
| spinach and seasoning. It is very filling and tasty. | | | | vegetables every day. This will help you to get |
| Try meatless days. Meats are high in fat and high in | | | | adequate vitamins and nutrients. See how many |
| calories and low in vitamins and other healthy nutrients. | | | | consecutive days you can do this. |
| Replace meats with beans or other vegetables. | | | | Have at least one salad daily. Ideally, you should eat |
| Eat until you are only 80% full. It takes 20 minutes after | | | | two salads daily. Leave off high fat salad dressing, |
| your stomach is full for you to feel satisfied. Most | | | | cheese and bacon bits. Use lettuce other than iceberg |
| Americans wolf down their meals in under 10 minutes. | | | | because of its relatively low nutritional value. |
| Stop when you are 80% full and wait 20 minutes | | | | You literally are what you eat. All of the cells in your |
| before eating something more. You will usually find that | | | | body are made from the food that goes into your |
| you feel satisfied. This is one of the most effective | | | | mouth. If you eat junk food, you will build a junk body. If |
| ways to reduce your weight. | | | | you eat healthy foods including all the colors of the |
| Eat the healthiest foods first. Fill up on the healthiest | | | | rainbow, you will build the body of your dreams. |