Never Diet Again

Eating for improved digestion and healthy weight loss

There are just a couple of fundamentals for improved digestion and weight loss:

1. The basics and some things to avoid.
2. Eat three low “bad” fat meals a day.
3. Eat so that you are satisfied!
4. Have healthy snacks such as fruit, seeds + nuts - in between meals to balance your blood sugar.
5. Chew your food thoroughly.
6. Drink lots of water
7. Some healthy eating ideas

1. The Basics and some things to avoid:

When we eat food, we chew it with our teeth, push it around our mouths with our tongue and coat and smother it all in gooey saliva. This saliva contains enzymes which help start to break down some of the foods (carbohydrates mainly) into smaller pieces (sugars). Your teeth also help grind and break proteins into smaller pieces, ready for the stomach to start the actual digestion. The carbohydrates generally hang around in the stomach until the proteins are digested and then as everything gets squished into the duodenum (start of the small intestine) the fats are digested with bile and lipase from the pancreas, liver and gallbladder. The carbs are then given a 2nd chance and they continue their digestive journey into the small intestine with the proteins and fats and they are all then broken down further and absorbed into the blood stream. The waste (‘indigestibles’) are sent further along to the large intestine (colon) for elimination.

Some people find it beneficial to give their stomach, intestines and colon a bit of a holiday, by not mixing their protein foods with their carbohydrate foods. In some people, the digestion of protein (meat, fish, chicken, eggs, dairy) and the digestion of carbohydrates (bread, pasta, cakes, biscuits, rice, potato, veggies and fruit) cause a prolonged digestive process and can result in gas, wind, indigestion (acid) and abdominal bloating & cramping.

If you are one of these “sufferers”, then I suggest that you try this for a few weeks:
Have a protein meal (grilled fish or grilled or roast chicken – no skin etc) with lots of veggies or a big salad (salad dressing – mix together a little olive oil, fresh lemon juice, some garlic & herbs of your choice). AVOID VINEGAR (except apple cider vinegar) as this is acidic.
OR
Have a carbohydrate meal, like pasta with a roast veg sauce or veggie lasagne (whole wheat or rye) with a big fresh salad, rice with a vegetable stew/curry, or veggie soup with wholegrain bread.

But don’t have the 2 together for a while.

Have fruit and nuts/seeds between meals and avoid eating fruit straight before or after a meal if your digestive system is sluggish, as this can cause fermentation, resulting in gas and bloating. (See No. 4)

2. Eat three low “bad” fat meals a day:

For the best weight loss and maximum health it is very important that you eat three “low-fat” meals a day. This doesn’t mean NO FAT. It just means that you must watch your intake of “bad” or unhealthy fats and increase your intake of “good” healthy fats.

Important facts about fats:
There are two basic forms of fats: saturated fats and unsaturated fats.

Saturated fats contain as many hydrogen atoms as is chemically possible, while unsaturated fats don’t. Saturated fats are found in animal products such as pork, ham, bacon, beef, lamb, cold meats, sausage, hot dogs, butter, cream, yoghurt and cheese (ie: animal products mainly). It is thought that an excessive consumption of saturated fats predisposes to many health problems including heart disease, stroke and some forms of cancer. The one significant non-animal source of saturated fat is coconut /palm oil. This oil also however contains many beneficial elements, has a higher “burn-rate” than others, and is best used for stir-fry and baking (instead of butter), in small quantities.

Unsaturated fats are found in margarine and vegetable oils such as sunflower, corn, grapeseed, sesame and safflower oils. For thirty years or more, unsaturated fats and oils have been touted as healthy alternatives to their saturated counterparts. However, there is growing evidence that the consumption of many unsaturated fats increases the risk of a range of medical conditions too.

The unsaturated fats to avoid are those that are often described as ‘partially hydrogenated’. These fats and oils are often made from a fairly decent vegetable oil which has then been refined, heated and exposed to hydrogen to change its properties as a foodstuff. While these processes may be good news for the food manufacturers, they are bad news for you. The body just isn’t used to dealing with partially hydrogenated fats (trans fatty acids), which are essentially a recent food industry invention. As a result, partially hydrogenated fats wreak havoc in the body, and are increasingly linked to the development of a variety of unwholesome conditions including arthritis, pre-menstrual syndrome, susceptibility to infections, heart disease and cancer.

Partially hydrogenated fats are found in abundance in margarine, but also appear in many processed foods including bread, crackers, biscuits, cakes, mayonnaise, salad cream and crisps and other deep-fried snacks. For the sake of your weight and your health, these foods, in addition to those high in saturated fat, should also be avoided.

But with all that said, a little UNHEATED cold pressed, extra virgin olive oil and a little bit of unsalted butter occasionally, won’t do you any harm.

Now, while some fats are not healthy, other fats – known as essential fatty acids – are positively beneficial. They play an important role in a range of processes including: weight loss, skin health, hormonal balance, immune activity and mental function. The Omega-3’s are probably the best advertised at the moment and you can get these mainly from Flaxseed oil (unheated) and Fish oils (salmon, tuna, mackerel, snoek etc.). So increase the healthy fats and decrease the unhealthy ones!

It stands to reason that if there's one sure way to accumulate fat, it's to eat lots of it. The same goes for carbohydrates (which turn to sugars)! If you are not burning these up as energy, then the excess energy get stored as fat!

3. Eat so that you are satisfied:

"How much should I eat?" If you are hungry, eat until you feel satisfied (NOT FULL!) and then stop. If possible; sit, eat slowly, chew well and savour your food. This really does cut down on your chances of eating more than your body needs at that time. If you have spent some months or years suppressing feelings of hunger (ie. dieting), it may take you a while to get back in touch with what is a healthy meal size for you. Practice ‘listening’ to your body to find your ‘satisfied’ level, before the over-eating begins. In time, you'll get used to what is right for you.

4. Eat healthy snacks in-between meals:

As a general rule, fruit is the ideal in-between meal snack. Most fresh fruits release sugar quite slowly into the blood stream – ie. low GI (especially apples). Fruit is also relatively easily digested (if chewed well), and is also convenient – what I call nature’s fast food or take-away. It takes little or no preparation and can usually be found without too much effort. Fruit is also nutritious. High in fibre and essential nutrients, adding fruit between meals is an ideal way to upgrade the general quality of your diet. You could also liquidise a group of fruit to make a really delicious smoothie. Add a fresh beetroot and/or some berries and/or some spinach leaves and/or celery etc. etc. etc. Experiment with your favourite fruit and veg to make up the smoothies. Unsweetened apple juice or just plain water or ice-blocks added, will make it less thick (if you prefer it a little runnier). You can also add a little fat-free natural yoghurt or flaxseed oil for a creamier smoothie!
Hint – if you liquidise an orange, then drink it straight away, as the pith will make it bitter the longer it stands.

I always suggest that with your fruit snack you also grab a fistful (not bucketful) of seeds and/or nuts. These will lower the GI (Glycemic Index) of the fruit snack even further, make you feel fuller for longer, increases the fibre and roughage your body requires (without the gluten from wheat and rye breads), add good healthy fats as well as add valuable vitamins and minerals to your diet. Keep the seeds and nuts UN-SALTED, un-roasted and as “raw” as possible, for maximum nutrient benefit!

What does “Balancing your blood sugar” mean?

Very basically it means eating healthy food more often! Remember I promised you in Part I that you would be eating more food!

Having 3 large meals a day (high GI), interspersed with mini starvation periods, is going to plummet your blood sugar (glucose) and then shoot it up as soon as you stress, have a stimulant (caffeine, nicotine, alcohol, sugar etc.) or eat again!

The more even-keeled approach is to have foods that are “as close to nature” as possible – ie. That haven’t been refined and processed, like you white flour products. Foods that are lower GI value and will cause your blood sugar to rise gradually- giving you more energy for a longer period of time, making you feel fuller for longer, improving moods and concentration, and making your pancreas and liver much healthier and happier! Foods like fruit and vegetables, nuts & seeds, whole grains (brown rice, rolled oats, millet, rye, whole wheat etc.) and wholegrain baked products, animal proteins that are trimmed of excess fats, and are as least processed as possible, and of course plenty of fresh, oily fish!

If you are going to have a refined carbohydrate, then eat it with something else that has either one or more of these properties: plenty of fibre, a little healthy fat, protein. These on their own or in combination, will reduce the GI (to a certain extent) of most foods. It is still best however, to just avoid them!

5. Chew your food thoroughly:

Most people are permanently in a rush and don’t take the time to sit quietly and eat. We rush through our meal and off we go again. With the result, the food is not broken down completely and the maximum amount of nutrients cannot be absorbed. The partially chewed food enters our stomach and the time to digest them is slowed down tremendously. This often results in fermentation in the stomach and intestines – causing wind, gas, indigestion and abdominal cramps. The body also uses a lot of energy trying to digest this food and the rest of your body suffers – lack of energy and wanting to fall asleep after lunch, is usually the result! (Refer back to No 1)

Because the food we eat is often so refined, we have forgotten how to chew! Ever tried gulping down a slice of white bread – easy! Now try the same with wholegrain slice of seed loaf! You have to CHEW! The chewing mechanism also send a signal to the brain which tells us we are eating “more” and therefore we get fuller faster & we stay fuller for longer, without the cravings! Bargain!

6. Drink lots of water:

Water is an intricate part of our life. Without it our bodies die quite quickly! Without air – we can last about 4 or 5 minutes, without water about 3 or 4 days, and without food. ……. Hey Jesus did it for 40 days!

Our bodies are made up of about 70% water/fluids. On average, the average adult needs to consume about 2litres a day, but there are plenty of other considerations that need to be taken into account.

For example:

a. heat & wind of the day
b. air-conditioning
c. diuretics / water loss tablets
d. the amount of exercise you do
e. your height, weight, age and sex
f. pregnancy & breastfeeding

A good indication as to whether you are getting enough water during the day is to look at the colour of your urine – it should always be a pale yellow (except the 1st morning wee).

There are more complicated measurements like area of skin surface and 30-50ml per kg of body weight. But in order to keep it simple and “do-able” for the average person – check out the loo after a wee!

Carry a bottle of water with you (500ml size works well in handbags, cars etc.). Keep 1 or 2 on your desk at work, 1 or 2 in the car, and 1 in your handbag. You will need to “retrain” your body to register thirst instead of hunger, to get your kidneys functioning optimally, to get your bladder toned and able to hold more than you are used to. This takes about 2-3 weeks. Initially you will run to the loo more often, but this DOES settle down as your body finds a new balance.

Water also helps with brain function, bowel function and helps puff-out those wrinkles too!

7. Some healthy eating ideas:

Breakfast
THE most important meal in the day is breakfast. This is the meal which can get your metabolism going after a whole night of being starved of fuel. If you are not hungry in the morning, it may mean that you are out of the habit of eating breakfast, and may feel safer not eating breakfast. If you’re not eating then you can't possibly be putting on weight, right? Well, while not eating may help with weight loss at that particular time, it's setting your body up for more problems later on.
If you have not eaten breakfast for some time, then I generally recommend a smallish, manageable meal to begin with.

Examples:
1. Fresh fruit is always a good option, maybe with a bit of fat-free natural or soya yoghurt (if dairy intolerant).
2. Stewed dried fruit – soak in warm water overnight.
3. A poached egg on some wholegrain toast, corn or rice cakes.
4. A small bowl of unsweetened muesli (wheat-free if intolerant), topped with sliced fruit, some fat-free milk / natural yoghurt / soya yoghurt/milk or oat/rice milk and a little drizzle of raw honey.

Lunch and Supper
I know it won’t come as an amazing revelation to you that the healthiest options here are salads, vegetables and fish. Oily fish such as mackerel, salmon, snoek, tuna and trout contain OMEGA-3 fats that have an important role to play in health, particularly in the prevention of heart disease. These fats are also essential in a weight-loss regime and for brain function. Avoid fish which has been battered or covered in bread crumbs as this is likely to contain more unhealthy fat than the fresh variety.

Poultry is relatively low in fat, as long as the skin is removed before cooking (skinless chicken breasts). If you do buy red meat, opt for lean cuts which have had the fat already trimmed or try ostrich (very lean) or NON-GM soya mince to add to a lasagne or pasta sauce. Beans, lentils and chickpeas (legumes) are great fibre bulkers. They contain protein, carbohydrates, a load of healthy nutrients, and also makes the meal go further!

So that’s about it! “Do-able” it most definitely is – how do I know? ……
I’ve done it! And it works!

In health & happiness
Adele

Source of article -
Adele Pelteret - Clinical Nutritionist and Integrative Lifestyle Consultant

Tel: 021 531 3589
Cell: 082 369 6606
E-mail: This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Website: www.lifestylenutrition.co.za

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