abs diet power

8/6/2019 Abs Diet Power

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ABS DIET POWER

SIX STEPS TO HEALTHY EATING.

GUIDE TO BUILDING BETTER BODY AND BURNING FATALLYEAR LONG.


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THE ORIGINAL DIET-Chosen By The Creator

In order to know what are the best foods, we must study Gods Original plan formans diet. He who created man and who understands his needs appointed Adamhis food. "Behold, He said, I have given you every herb yielding seed,..and

every tree, in which is the fruit of a tree yielding seed; to you it shall be for food.Upon leaving Eden to gain his livelihood by tilling the earth under the curse of sin,

man received permission to eat also the herb of the field.Grains, fruits, nuts and vegetables constitute the diet chosen for us by our creator.These foods, prepared in as simple and natural manner as possible, are the most

healthful and nourishing. The y impart a strength, a power of endurance and avigor of intellect, that are not afforded by a more complex and stimulating diet.

SOME FOOD FOR THOUGHT ON FOOD


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1. Go easy on the added sugars

2. Gravitate toward whole grains

3. Consume fibre regularly4. Eat pleny of fruits and Vegetables

5. Get Enough-GoodFats-and Avoid the Bad

6. Track your eating patterns.

SIX STEPS TO HEALTHY EATING


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Sugars are definitely a poor quality of fuel for our body, and thedramatic increase in their consumption has been a major step in the

wrong direction.

THE TROUBLE WITH SUGAR.

Sugar and obesity.(soft drinks are a major source of calories. A typical

500ml canned soft drink is an equivalent of about ten teaspoons ofsugar, yielding140 calories.)

Empty calories (sugar is basically a raw energy source without anyadditional nutritive value.No vitamins,minerals,fiber,or other useful

compounds are present in a typical can of soda.

Sugar vs. teeth (The greater the percentage of ones daily calories thatcomes in the form of sugars, the greater the risk of dental caries.(tooth

decay)

Sugar and hyperactivity(The popular notion that hyperactivity oraggressive behavior is provoked by eating sugars has persisted for

ages.

1. GO EASY ON THE ADDED SUGARS


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THE GOODNESS OF WHOLE GRAINS

Whole grains lower risk of developing cardiovascular disease, diabetes andcancer.

Whole grains have a more generous supply of dietary fibre.Buy whole-grain bread or other baked products .e.g. Whole wheat, whole oats,

whole rye, whole barley, whole cornmeal,etc or a combination of these in amultigrain product.

Buy cereals made from whole grains

Buy brown rather than white rice.When baking, try substituting whole wheat flour for a quarter to a half of the

flour needed in the recipe

Look for pasta made from whole wheat or from half whole and half refinedwheat.

2. GRAVITATE TOWARDS WHOLE GRAINS


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HOW TO INCREASE YOUR DAILY DOSE OF FIBRE

Buy bread that lists whole grain(wheat or otherwise as the first ingredient onthe label, with at least 3 grams of fibre per slice.

Look for breakfast cereals with 5 grams or more of fiber per serving.

Try some whole grain variations on common products such as brown ricerather than white and whole wheat spaghetti, which contains more than twice

the fiber found in regular spaghetti

Eat lots of fruits and vegetables every day . At least three to four servings.

3. CONSUME FIBRE REGULARLY


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Sources of soluble fibre include many fruits (apples,pears,andstrawberries),legumes (peas, beans, and lentils),oat-meal, and oat bran, brown

rice, and vegetables.

BENEFITS OF FIBRE..

Fibre contributes to the time release of energy from carbohydrates.

Fibre can help reduce overeating and weight gain

Fibre(especially the insoluble form) tends to soften and increase the bulk ofstool and helps it to move it through the colon more rapidly.

fiber(dietary fiber-especially soluble fibre found in oats-including oatmeal and

oat bran and apples can lower blood cholesterol to a modest degree.

3 CONSUME FIBRE REGULARLY.


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WHAT CONSTITUTES A SERVING OF FRUIT OR VEGETABLE

Many people struggle to eat enough fruits and vegetables each day. Just whatconstitutes a serving of fruit or vegetable?

Six ounces(three-quarters of a cup) of fruit or vegetable juice.

One medium-sized whole fruit(such as an orange, apple or banana)One-quarter cup of dried fruit

One-half cup of raw, frozen or cooked vegetables or fruit(sliced or chopped)

One cup of raw leafy vegetables. Note that a large salad may contain three cups ofgreens and thus count as three servings.also,portions of Asparagus,broccoli,brussels

sprouts,carrots,celery,,dates, grapefruits and strawberries(two-five stalks each)

4. EAT PLENTY OF FRUITS AND VEGETABLES


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HOW CAN I EAT MORE FRUITS AND VEGETABLES?

How can we incorporate more of these foods into our diet? Here are some practicalsuggestions:

1.Add some mixed frozen vegetables to your favorite soup as you heat it.

2.Enhance your salads with some piece of fruit.

3.While most of us are used to the typical starch, use vegetable instead of thepotato/rice/pasta

4.If you order/purchase a pizza for take-out or delivery to your home, order a saladwith it or order a salad with it or make one before it arrives. While you are at it, add

vegetable or fruit to balance out the meal.

5.Encourage your family(and yourself) to munch on carrot and /or celery sticksinstead of chips for appetizers or snacks.

6.Keep some fresh fruit in a bowl in the kitchen or family room for a healthy snack.

7.Try to eat a variety of colors everyday. The beautiful colors found in fruits andvegetables are not merely decorative touches.(research is imperative here)

8.Add slices of fruit to your favorite cereal.be adventurous with the types that youtry.



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SOME HEALTH BENEFITS OF EATING FRUITS AND VEGETABLES.

Cancer: a diet plentiful in fruits and vegetables tend to protect you from atleast some forms of cancer.e.g. cancer of the

mouth,throat,esophagus,lung,colon, and prostate.

Heart disease and stroke: A diet rich in a variety of fruits and vegetables mayprotect against these common and devastating conditions, thus reducing therisk of stroke in healthy men and women by 30% -study conducted by the

Harvard School of Public Health.

Cataract and Macular degeneration: A number of studies suggest thatregularly eating dark, leafy green vegetables (such as spinach and kale) may

reduce the risk of developing these common eye conditions.While cataracts-clouded lenses within the eye-can be removed and replaced with clear ones.



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Can I keep a good balance of fat in my diet?

Limit your meat intake to about six ounces per day. Better yet, consider goingMediterranean style and eating red meat only a few times per month, and poultry

and eggs only a few times per week.

Choose leaner forms of beef.

Roasting,baking,grilling,broiling and stir-frying meat are preferable to frying it.Trim the fat from your beef and pork, and remove the skin from your chicken.

If youre drinking whole milk, try switching to milk containing 2% fat. If you areused to 2 percent, try some one percent. You can also try low-fat or nonfat versions

of cheese, yogurt, sour cream and ice cream.

Use olive oil in place of butter.

Keep an eye on the cholesterol content of foods

5. GET ENOUGH GOOD FATS- AND AVOID THE BAD


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Watch Out For the Trans-fats!!!!!!!!!!!!!(Trans-fatty acids).

Stick margarine. If you buy magarine,read the labels to find brands that havelittle or no trans fat.

Baked goods. Perennial pleasures such as cakes, doughnuts and cookies, asidefrom their sugar(and from their sugar (and very often processed flour) content,

are also likely to contain generous doses of trans fats. Chips and crackers, frozen treats,pizzas,pies,waffles,and breaded fish andchicken also contain trans fats also fast foods(the primary offenders are fried

chicken and French fries.

good fats-examples: the omega -6 and omega-3 fatty acids ,olive

oil,canola,peanut,soyabean oils,fish,flaxseed,nuts and seeds. Avocado instead ofcheese on sandwiches are recommended.

5. GET ENOUGH GOOD FATS- AND AVOID THE BAD


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READ THE NUTRITIONAL FACTS LABEL.e.g serving size, calories per serving,calories from fat, total fat,cholesterol,total carbohydrate, dietary fibre, sugars, protein and

other nutrients.

ORIENT YOUR EATING HABITS AROUND SOME HEALTHY PRINCIPLES

1.Eat when you are hungry-and stop when you are not.(if you are actually feeling hungry,you should eat something-but of course what and how much will be the critical issues.

2.Stop eating when you are satisfied, but before you are really full.

3.Eat slowly. If you really enjoy food, eating slowly is the only way to go:

Put down your utensils between bites.

Take smaller bites.

Chew to the smallest bits before swallowing.

Pause between bites.

4. Think differently about portions.

Instead of the typical dinner plate, use a salad plate to hold your usual fare.(you can haveanother salad plate for the salad)

Dont eat any more than you can fit on that plate-no stacking allowed.

Take your sweet time eating your meal. Alternatively,

6. TRACK YOUR EATING PATTERNS


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Put whatever you are used to eating at a given meal on your plate.

Take half of it away.

Eat whatever remains slowly enough to last as long as your regular portions.

5Avoid random or no purposeful eating.

There are all sorts of occasions when we eat not because were hungry oreven to comfort ourselves, but just because the food happens to appear

before us.

6. Get comfortable leaving food behind.

7.Be very careful when you eat out.

If you cant stay out of fast-food restaurants, skip the fries and look for asalad.

8.Keep your eyes open for other ideas like these, and for recipes that utilize

healthier foods and portions.

6. TRACK YOUR EATING PATTERNS


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Scripture commands, whether.ye eat, or drink, or whatsoever ye do, do all tothe glory of God(1Corinthians 10:31). With this counsel as a cornerstone,

inspiration on how to eat for optimum health is rekindled.

Reference materials include: 7 Steps To Healthy Eating by Paul C. Reisser M.D.,Counsels On Diet And Foods by Ellen G. White. Also Planet Health and fitness-ABS Diet Power.

Compiled by: Felix Bolo(Bobby):Fitness instructor.

Contacts: Mobile 0723957890

Email:[email protected]

Box:55245,Nairobi.

Vegetables, fruits and grains should compose our diet. Not an ounce of flesh meatshould enter or stomachs. The eating of flesh is unnatural. We are to return to

Gods original purpose in the creation of man.(Ellen G. White)

REFERENCE

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