"To me, fair friend, you never can be old. For as you were when first your eye I eyed. Such seems your beauty still." Said Shakespeare, but to me, living beauty is all about the abundance of effort we put into life.
Act, don't react!
This body, full of faults, has yet one great quality: Whatever it encounters in this temporal life depends upon one's actions. Singleness of purpose is one of the chief essentials for success in life, no matter what may be one's aim. If you chase two rabbits, both will escape.
ENJOY VARIETY
To get a broad range of nutrients in your diet, enjoy a variety of foods, rather than sticking to your favourites. This is particularly important with vegetables and fruits, as their nutrient profiles vary greatly. To obtain the many antioxidants, vitamins, minerals, and phytonutrients, eat a variety of plant foods every day. Experiment with new foods and recipes, and try to reintroduce previously disliked foods.
We are the prisoners of ideas. Valor, glory, firmness, skill, generosity, steadiness in life and ability to live, to me constitute the duty of a determined personality.
MODERATION: KNOW YOUR CALORIE REQUIREMENTS AND PORTION SIZES
Your caloric requirements are dependent upon your age, gender, height, weight, and activity level.
Those engaged in vigorous physical activity or who are pregnant or lactating have increased calorie requirements. To figure out how many calories you should consume from carbohydrates, fat, and protein, consider the ranges set out by the IOM. They recommend that adults get 45–65 percent of their calories from carbohydrates, 20–35 percent from fat, and 10–35 percent from protein.
Let us move from the era of confrontation to the era of negotiation.
AVOIDING PORTION DISTORTION
Overeating can lead to obesity, high triglycerides, insulin resistance, free radical damage, and shortened life expectancy. To prevent overeating, control your portion sizes and eat slowly. A serving equals one piece of fruit, 1 cup of raw or 1⁄2 cup of cooked vegetables, one slice of bread, 1⁄2 cup of cooked rice or pasta, or 2–3 oz. of meat. Eating slowly allows your stomach to send a message to your brain that you are full. Chew your food thoroughly and drink water to allow for proper digestion. It should take you 20–30 minutes to eat a meal.
We cannot really think in one way and act in another...
EAT SMALL AND FREQUENT MEALS
Try to eat every three hours—three small meals and two snacks daily. This will im- prove metabolism (calorie burning) and blood sugar balance, which improves energy and mood.
Breakfast is essential to fuel your body. If you aren’t very hungry in the morning, then have a light meal such as yogurt and berries or a protein shake. Try not to eat too late in the evening (after 8 p.m.), as this could impact sleep. Don’t skip meals, even if you are trying to lose weight, since this causes fatigue, poor concentration, sluggish metabolism, and triggers food cravings.
DRINK PLENTY OF WATER
Water is essential to health—it helps regulate body temperature, removes wastes, and transports nutrients throughout the body. A lack of water causes dehydra- tion, which can be deadly. To keep your body well hydrated, drink 2–3 L of water daily. Water purified by reverse osmosis is best because tap water may contain high amounts of chlorine, which can be harmful to the stomach and bladder. Keep in mind that intense physical activity and heat exposure increases water loss and the need for more fluids.
When our knowing exceeds our sensing, we will no longer be deceived by the illusions of our senses.
BOOST FIBRE INTAKE
Most Canadians are getting only a fraction of the recommended amount of fibre, which is 25–38 g daily for most adults. Fibre is critical because it can reduce your risk of chronic diseases, such as diabetes, heart disease, and certain cancers, plus it keeps your bowels regular, improves blood sugar control, and plays a role in weight man- agement. Dietary fibre is found in fruits, vegetables, beans, seeds, and whole grains such as wheat and oat bran. If your diet is lacking in fibre, look for a supplement.
REDUCE THE SALT, AND INCREASE THE POTASSIUM
Salt (sodium) is necessary for health, as it helps maintain fluid balance and aids muscle and nerve function; however, most Canadians consume far too much salt and this can contribute to high blood pressure, especially in older individuals, African Americans, and those with diabetes and kidney disease. The IOM recommends adults consume 3.8 g of salt daily to replace the amount lost through sweat. The tolerable upper intake level (maximum recommended amount) is 5.8 g per day and most adults regularly consume more than this amount; we need to cut back.
What good is it if I talk in flowers while you're thinking in pastry?
There is naturally occurring salt in dairy, seafood, vegetables, breads, and grains; however, the majority of our salt intake comes from processed and prepared foods, such as deli meats, condiments (ketchup), dressings and sauces (soy), and snack foods (chips, pretzels), so cut back on these foods and season food with herbs or flavoured oils and vinegars rather than using the salt shaker.
Potassium is another important nutrient for regulating fluid balance. It is also important for nerve and muscle function and supports cell structure and integrity. The IOM recommends that adults consume at least 4.7 g of potassium per day to lower blood pressure, blunt the effects of salt, and reduce the risk of kidney stones and bone loss. Most Canadians consume much less than this recommended amount. To boost potassium intake, eat more bananas, oranges and orange juice, avocado, peaches, and tomatoes.
MINIMIZE SUGAR
The typical adult consumes about 72.5 kg of sugar each year, which is clearly too much. Excessive sugar intake has been linked to diabetes, obesity, elevated triglycerides, tooth decay, poor immune function, emotional swings, and other health problems. Refined (white) sugar contains propyl alcohol, which cannot be broken down in the body. Accumulation of this chemical in the intestines can disrupt diges- tion and be toxic to the body.
The World Health Organization recommends restricting consumption of added sugar including sugar from honey, syrups, and sweetened drinks/juices to less than 10 percent of calories.
The spirit indeed is willing, but the flesh is weak.
To satisfy a craving for sweets, have fruit (fresh or dried). Fruit contains natural sugar (fructose), but it also provides vitamins, minerals, and fibre. Mashed bananas or apple sauce are great substitutions for sugar in baked goods. Artificial sweeteners such as aspartame and saccharin should be avoided because they have been linked to headaches, mental illness, brain damage, and cancer. Stevia, a natural sweetener obtained from a plant, is a good substitute. It can provide up to 300 times the sweetening power of sugar without the calories.
CUT DOWN ON CAFFEINE
A high intake of caffeine can promote calcium loss from bones, increase blood pressure, affect fertility in women, and cause sleep disturbances (insomnia), irritability, anxiety, and tremors. It is also highly addictive abrupt withdrawal, even if you drink only one cup of coffee daily, can cause headaches, irritability, and fatigue within hours of missing your usual drink.
The easiest thing to find on God's green earth is someone to tell you all the things you cannot do.
Drip coffee has the highest caffeine content at 100–200 mg. Black tea and green tea contain approximately 35–45 mg, but the effects of caffeine are blunted by an amino acid (theanine), which has a calming effect. Cola contains about 35 mg per can and chocolate contains 6–20 mg per 30 g piece. Try switching your coffee or cola to tea. If you need a coffee, then limit it to no more than 500 mL (2 cups) daily.
LIMIT ALCOHOL
Heavy and chronic drinking (more than three drinks per day) is linked to liver and cardiovascular disease, pancreatitis, immune system depression, increased risk of cancer (esophagus, mouth, liver, breast, and colon), brain shrinkage, sexual dysfunction (impotence), infertility, and malnutrition. Alcohol and what it is mixed with floods the body with excess calories, which can contribute to weight gain.
Remember that when you meet your antagonist, to do everything in a mild agreeable manner. Let your courage be keen, but, at the same time, as polished as your sword.
There are some benefits with moderate alcohol consumption. Research has found that one or two drinks daily reduces the risk of heart disease, likely due to its ability to increase HDL (good) cholesterol, reduce blood clotting, and the increased antioxidant activity, as seen with red wine and dark beer. So the bottom line is to limit your intake to one or two drinks per day.
PUTTING IT ALL TOGETHER
As you read through this chapter, you probably identified some areas where you need to make changes. This is the first step—realization. Next, work on slowly making healthier food choices, such as cutting out fast food, eating more vegetables, drinking more water, or limiting your sugar or caffeine intake. By gradually making changes, you will be more likely to stick with your nutritional plan. Take time to plan your meals, so that you are not reaching for fast food or unhealthy snacks.
Don’t get discouraged by an occasional overindulgence. If you have a bad diet day, don’t let it perpetuate. Get back on track the next day.
Consistency counts.
By following a healthy diet you will notice that you have more energy, a better mood, and an overall improved sense of well-being.
I have fought a good fight. I have finished my course, I have kept the faith. For surely everyone is born sincere and dies a deceiver.
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