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- Apr 25, 2006
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Adapted from Foods for Thought
Jackie Gleason said it best:
“The second day of a diet is always easier than the first. By the second day, you’re through with it.” Diet. What a depressing word. Only a few survive the starving, shakes, and skimpy fare to actually achieve permanent weight loss. Severe diets are unsatisfying, hard to follow, can be dangerous and even deadly, and many times create an “un-merry-go-round” of fasting, bingeing, and ultimately more bulges than before.
But there’s more. Meal skipping and starvation diets are associated with depression and mental dullness.1 Ironically, obesity, high blood pressure, elevated cholesterol, and diabetes are also strongly linked with the same mental maladies. How can that be? Poor food choices combined with caffeine-charged, sleep- deprived, sedentary lifestyles create metabolic changes that do not always dissolve away with those extra pounds. The “absence” of calories through dieting does not necessarily mean the presence of good health.
Many have been surprised and disappointed to discover that after shedding dozens of pounds and achieving their ideal weight, they are still depressed, dissatisfied, and have a difficult time dealing with the stresses of life. addition, the methods that have been used to lose the weight are impossible to live with for too long, so the pounds creep back on—with interest!
The good news is that high-fiber plant foods have many physical and mental health benefits that you can easily live with—for good! Here are a few tips for cutting cravings, maintaining weight loss, and building a better body and brain in just three easy steps:
1. Eating a wide variety of plant foods, rich in dietary fiber:
Provides optimal, slow-release brain fuel. Supplies vitamins, minerals, antioxidants, and phytochemicals. Balances appetite, reducing sugar and other food cravings. Delays gastric emptying, which helps you feel fuller longer. Lowers cholesterol by binding bile acids. Improves insulin and blood sugar control. Shields against mental and physical stress. Reduces or eliminates the need for snacking. Helps you reach and maintain your healthy weight.
Goal: Eat 30-50 grams of fiber per day.
Sources: Whole grains, beans,
legumes, fruits, and
vegetables.
2. Choose healthful
fats and cut saturated
animal fats
F-A-T is not spelled B-A-D! Healthful fats:
*Are essential building blocks of cell membranes.
*Provide a protective sheath for nerves and muscles.
*Help cells become more flexible, permeable,
and resilient.
*Balance hormone action,
synthesis, and metabolism.
*Reduce free-radical damage
to body and brain.
*Improve brain health
by improving cognitive function.
*Have a calming effect
and reduce depression.
*Supply powerful antioxidants
and flavonoids to fight cell damage,
inflammation, and cancer cell growth.
*Provide energy insulation, and heat conservation.
*Transport important fat-soluble vitamins and health-boosting plant phytochemicals.
Goal: Eat 30-70 grams per day.
Sources: Nuts, seeds, olives,
avocados, olive oil, canola oil, and soy oil.
Omega-3 fats are found in flaxseed,
walnuts, and soy.
3. Replace sugary or caffeinated
drinks with satisfying water
Enjoying plenty of fresh water throughout the day:
*Improves brain function by increasing
blood circulation.
*Increases the brain’s access to
oxygen and nutrients.
*Helps to control appetite and regulate digestion.
*Increases physical stamina and mental alertness
without caffeine.
*Displaces caffeinated, sugary, or alcohol drinks.
*Optimizes kidney and bladder function
and overall health.
Goal: Drink at least 8-10 cups
of water each day.
It's best to drink when
you first get up and
between meals.
The battle is not for the bulge—it’s for the brain. It is not about weight control, it’s about appetite control—and that’s a brain thing. Creating a healthy brain environment includes several components, such as a wholesome diet, regular mental challenges, physical activity, a positive attitude, healthy spiritual and social connections, and proper rest.
These factors work in concert to reshape not only body size but brain function, improving your ability to face life head-on and experience more happiness, satisfaction, and energy in the process!
1 References for this article are found in Foods for Thought and Living Free: Finding Freedom from Habits that Hurt.
God's wonderful bounty
yummy
Jackie Gleason said it best:
“The second day of a diet is always easier than the first. By the second day, you’re through with it.” Diet. What a depressing word. Only a few survive the starving, shakes, and skimpy fare to actually achieve permanent weight loss. Severe diets are unsatisfying, hard to follow, can be dangerous and even deadly, and many times create an “un-merry-go-round” of fasting, bingeing, and ultimately more bulges than before.
But there’s more. Meal skipping and starvation diets are associated with depression and mental dullness.1 Ironically, obesity, high blood pressure, elevated cholesterol, and diabetes are also strongly linked with the same mental maladies. How can that be? Poor food choices combined with caffeine-charged, sleep- deprived, sedentary lifestyles create metabolic changes that do not always dissolve away with those extra pounds. The “absence” of calories through dieting does not necessarily mean the presence of good health.
Many have been surprised and disappointed to discover that after shedding dozens of pounds and achieving their ideal weight, they are still depressed, dissatisfied, and have a difficult time dealing with the stresses of life. addition, the methods that have been used to lose the weight are impossible to live with for too long, so the pounds creep back on—with interest!
The good news is that high-fiber plant foods have many physical and mental health benefits that you can easily live with—for good! Here are a few tips for cutting cravings, maintaining weight loss, and building a better body and brain in just three easy steps:
1. Eating a wide variety of plant foods, rich in dietary fiber:
Provides optimal, slow-release brain fuel. Supplies vitamins, minerals, antioxidants, and phytochemicals. Balances appetite, reducing sugar and other food cravings. Delays gastric emptying, which helps you feel fuller longer. Lowers cholesterol by binding bile acids. Improves insulin and blood sugar control. Shields against mental and physical stress. Reduces or eliminates the need for snacking. Helps you reach and maintain your healthy weight.
Goal: Eat 30-50 grams of fiber per day.
Sources: Whole grains, beans,
legumes, fruits, and
vegetables.
2. Choose healthful
fats and cut saturated
animal fats
F-A-T is not spelled B-A-D! Healthful fats:
*Are essential building blocks of cell membranes.
*Provide a protective sheath for nerves and muscles.
*Help cells become more flexible, permeable,
and resilient.
*Balance hormone action,
synthesis, and metabolism.
*Reduce free-radical damage
to body and brain.
*Improve brain health
by improving cognitive function.
*Have a calming effect
and reduce depression.
*Supply powerful antioxidants
and flavonoids to fight cell damage,
inflammation, and cancer cell growth.
*Provide energy insulation, and heat conservation.
*Transport important fat-soluble vitamins and health-boosting plant phytochemicals.
Goal: Eat 30-70 grams per day.
Sources: Nuts, seeds, olives,
avocados, olive oil, canola oil, and soy oil.
Omega-3 fats are found in flaxseed,
walnuts, and soy.
3. Replace sugary or caffeinated
drinks with satisfying water
Enjoying plenty of fresh water throughout the day:
*Improves brain function by increasing
blood circulation.
*Increases the brain’s access to
oxygen and nutrients.
*Helps to control appetite and regulate digestion.
*Increases physical stamina and mental alertness
without caffeine.
*Displaces caffeinated, sugary, or alcohol drinks.
*Optimizes kidney and bladder function
and overall health.
Goal: Drink at least 8-10 cups
of water each day.
It's best to drink when
you first get up and
between meals.
The battle is not for the bulge—it’s for the brain. It is not about weight control, it’s about appetite control—and that’s a brain thing. Creating a healthy brain environment includes several components, such as a wholesome diet, regular mental challenges, physical activity, a positive attitude, healthy spiritual and social connections, and proper rest.
These factors work in concert to reshape not only body size but brain function, improving your ability to face life head-on and experience more happiness, satisfaction, and energy in the process!
1 References for this article are found in Foods for Thought and Living Free: Finding Freedom from Habits that Hurt.
God's wonderful bounty
yummy
