September 2010 - PACC E-Newsletter Sponsor - Action Weight Management Centers

Defy Your Age- A Healthy Eating Plan
 
Dr. Gary W. Golden, DC, DO
Action Weight Management Centers
 
Unlimited energy, lifelong great health, or a thinner you are all part of feeling and being young.  The first step in accomplishing these things is re-evaluating your food choices. You want choices that are as healthy as possible while also being tasty, flexible, and easy to prepare, and even portable in today’s fast-paced world. At Action Weight Management we provide an approach that will allow you to easily eat healthier and be able to successfully manage your weight.
 
Eating basics include a strategy that provides lean protein. Proteins are the building blocks of almost all of the tissues of your body and are essential for great health. Some good choices for protein sources are:
 
*Salmon, tuna, swordfish, bass & snapper
*Chicken, turkey, duck, & pheasant
*Pork
*Eggs
*Kefir, yogurt, milk, butter and cheeses
*Nuts, Legumes
*Rice, millet and quinoa
 
 Try to prepare these foods as close to their natural state as possible by baking, broiling, and lightly sautéing, this allows your body to absorb more of the protein. Avoid intense heat and frying.
 
Omega 3’s are extremely important for great health and disease prevention. A large body of research has shown that they are an integral part of maintaining a healthy cardiovascular system, strengthening your brain, and even radiant skin. Research from Harvard School of Public Health has determined that the absence of omega 3 fatty acids has possibly had significant contribution to 96,000 premature deaths annually. Popular sources of omega 3’s are many nuts such as almonds, walnuts, olive oil, flaxseed, enriched eggs, salmon, tuna, and green leafy vegetables.
 
Getting enough fruits and vegetables is another component of good health. The more colorful your food choices, the more rich your diet will be in anti-oxidants that can help you defy age. Fruits and vegetables also help tremendously with proper digestion and weight management as they tend to occupy a great deal of space in your stomach, limiting the amount of food you can ingest. They contain high amounts of water and fiber, so they make you feel full and on fewer calories.
 
Carbohydrates are not all the same. To control proper blood sugar and stave off potential diabetes, most of your carbohydrates, a great source of fuel and energy, should come from fruits, vegetables, and whole grains like brown rice, millet, oats, and bulgar. Cut out the “white”! Processed foods with white sugar, salt, and flour will make you age faster  and create wild swings in your metabolism and energy. Replace them with raw carbs that have anti-oxidants and fiber that  fills you up and keeps you satisfied. Eating to live is a wonderful lifestyle to keep you  fit and young.