Change What You Eat, Get Healthy – Final

We will start off with foods you should be eating daily. Types of foods may vary by quality of what you can afford or what is available, but it is important to include as many of the high quality foods as possible.

High quality foods are powerhouse foods. They have the most benefit per ounce, benefits being nutrients your body needs, fiber, or healthy fats. Eating the correct type of fat is very important, but secondary to fat itself. You need about 30% fat by calories in your diet to be healthy. Fat also keeps you warm and feeling full.

When it comes to vegetables, color is most important. The more colors you can eat daily, the better you will feel. When the choices are available, eat orange, green and red vegetables. Here are some of the best examples:

Cooked vegetables: Yams, Spinach, Mustard Greens, Beets, Tomatoes, Greens, Carrots and Peas for example.

Raw vegetables: Tomatoes, Peas, Broccoli, Romaine Lettuce and general Greens for example.

In general vegetable are only limited by what you choose to eat. There are very few bad vegetables in general.

In the winter, you want to eat more root vegetables, and in the summer more above ground vegetables. Root vegetable examples are yams, carrots, potatoes. Any vegetable where the part we eat grows in the dirt underground.

In the summer, you want to eat more above ground vegetables. Above ground vegetable examples, are tomatoes, peas, green beans. Any vegetable where it is picked from a plant and not dug up,

Common nutrient poor foods: Iceberg Lettuce, Bread, Flour Tortillas, Most White Potatoes, Rice, Milk.

Shrimp and Lobster for some people raise Cholesterol, so do not eat them often.

Really Bad food choices: Butter (more than on bread, in oatmeal, or on vegetables), Candy bars, Soda of any type, Fruit Juice, Grapes, white potatoes. The reason these are bad, is they are all very low in nutrients (vitamins and minerals), and very high in starch and/or sugar.

Here is a short list of do’s and dont’s for eating:

1. Don’t only eat low or no fat foods

2. Eat real food, not processed foods

3. Don’t eat food you don’t like

4. Very little Grains, Potatoes, Sugars – Honey is sugar.

This may sound really confusing, but it will become easier as you get used to eating better. If you pay attention to how you feel, you will find you feel better and you won’t want to eat junk foods.

Think of a plate divided into four. You can label them 1, 2, 3, 4 and it doesn’t matter which one you call number one. When you start to cook, or put food on your plate, this is what you do:

1. This is the section for meat – beef, pork, chicken, fish, eggs. The piece of meat should be about the size of your palm. Some type of meat or eggs should be eaten with every meal.

2. & 3. This is the section for your vegetables. Any vegetables are good, cooked or raw. No potatoes here.

4. This is for your good carbs: Cooked Yams (mashed or cut into pieces), oatmeal (cooked or granola, Red or Yukon Gold potatoes – NOT Plain White potatoes like Idaho potatoes for example, Squash.

4. You can substitute fruit if you want in number four. Fresh fruit, no juice. Melon of any type that is non-gmo or organic, Strawberries, Blueberries, Kiwi, Bananas, Watermelon, Apples – Gala or Honey Crisp, Peaches, Fresh Cherries, Figs & Dates (a small amount), Raspberries, etc. Little or no citrus fruits as they are high in sugar and low in nutrients. Keep the peelings on if peelings are normally eaten.
Vegetables and Fruits – You can buy fruits in two ways: 1.) If you buy fruit that is peeled, like bananas, it doesn’t matter if they are non-gmo or organic. Pesticides sprayed on is thrown away with the peel. 2.) Apples, pears and such, because you should eat the peel, should be organic or washed in cool water and dish soap before eating if not organic.

Snacks – Whole nuts, Apples, Pears, occasional Banana and oranges, Mango, Plums, Cherries (limited), etc. Notice these are not sugary fruits like pineapple. Dark semi sweet Chocolate is an excellent choice, and recommended these days. No more than two ounces per day.

Healthy Food is usually more than food in a bag, paper wrap or a to go container

Now let’s discuss what else you need:

Oil – Olive, Avocado or Olive & Avocado mixed. Nut oils are healthy, but expensive and must be refrigerated. Corn oil is generally unhealthy

Morton iodized salt – Sea salt, I found out, lacks iodine which we all need. In the early 1900’s in the U.S, people died from lack of iodine in their diet.

Whole pepper and a pepper grinder. Some spice companies sell an all in one, this is what I use.

Garlic Powder – not garlic salt

Any other spices you like.

Cooking choices – A lot of people like to fry their vegetables because this is how Chinese food is cooked. Chinese Restaurants fry vegetables because it is the easiest, fastest, and fairly cheap. The best way to cook vegetables is steam or boil them. Vegetables are healthiest when they are cooked, but not soggy.

Meats are healthiest cooked the same way. Of course steamed meat is not very tasty. Simmering/boiling meat is healthiest, followed by baked, and fried is last. BBQ’ing meat is okay, but they have found that BBQ meat can cause cancer over time if the meat is burned or crunchy. This usually happens by trying to cook BBQ meats too fast.

General: You want to eat four cups vegetables every day to be healthiest. You also may get an upset stomach or diarrhea if you suddenly start eating four or more cups of vegetables right away. Here is a plan for this:

1.) Week one goal is one cup vegetables, one cup root vegetables, and one cup fruit each day.

2.) Week two goal is two cups vegetables, one cup root vegetables, and one cup fruit each day.

3.) Week three goal is three cups vegetables, one cup root vegetables, and one cup fruit each day.

4.) Week four and beyond goal is four cups vegetables, one cup root vegetables, and one cup fruit each day.
Eat more soup. Vegetable soup with beef or chicken is very filling, and quite healthy. Soup is a good way to use a lot of vegetables. If you want to make stew, use corn starch instead of flour to thicken it. Put about a tablespoon of corn starch in a shallow bowl. Add some cool water to make it runny. Stir it in when soup or stew is simmering. Keep stirring for about a minute. Repeat if needed, until you learn how much you need.

Eventually, you may get to the point where the idea of eating a certain vegetable makes you want to gag. This is normal, and a very good thing. It is your body telling you that at last, you have enough vitamins and minerals and do not need to eat a particular vegetable.

As you pay attention to your body and what it wants, you will know when you want to eat a particular vegetable again. Just don’t confuse, your body not wanting something with you not wanting to eat it. You must think of your body like a car. It needs good gas and quality oil. If you don’t put gas in your car, it stops running, if you stop adding oil, it breaks down.

Especially starting out, you may find you don’t want to eat certain foods. For example, you don’t want to eat more vegetables. This is normal too. Change is difficult. Stick with it. You are changing your eating habits, and it takes time. Usually around three weeks before it becomes the new normal.

You will notice after about a month, some foods lose their appeal. For example, you might really like Little Debbie snack cakes, and as time goes by they aren’t as good as they used to be. The reason for this is junk food companies are really sneaky.

A lot of junk food has vitamins and minerals in it that we all need! Because the average person’s diet is so poor, junk food replaces vegetables as the main source of vitamins and minerals. Our bodies are interesting. For example, if you do not eat enough salt, (about 1/2 teaspoon a day if not doing heavy labor), but you eat bacon that is cured with salt, your body will crave unhealthy amounts of bacon because salty bacon is your bodies only source of salt.

Be aware of any cravings you have now. If it is for a certain junk food(s) you find yourself eating daily, your body is lacking in nutrients that the junk food is supplying! You body will crave all kinds of fatty unhealthy foods if they contain something it needs to function.

Water is the best drink. Of course most people can not live on water alone for a drink. Green Tea, Black Tea Coffee are okay, with coffee falling in and out of the good for you drinks list. “Sobe” type drinks if low or no sugar are okay. Soda Pop and especially Diet Soda is horrible for you. Fruit drinks and juices are really flavored sugar water and should be avoided, unless they are melon juices. Diet soda is thought to destroy essential microbes in your intestines.

Speaking of Microbes and Biome. Microbes and Biome are what make your intestines work. We each have about three pounds of them and they number in the billions. You got your first Biomes from your Mom when you where born. As you change what and how you eat, your microbes and Biome will change slowly. It may seem like you have really sunny diarrhea, but Biome change out and flush is what is really going on. This may happen every couple of weeks, and is normal.

A month from now, you can check to see if you are eating correctly. Get the inner pot from a crock pot with a lid from Good Will. A normal size crock pot liner. You should fill this with vegetable scraps at least once per week, of you are eating really well. This is compost and you can start a compost pile with it, if you wish. If not a gardener will be happy to have your vegetable scraps.

Finally, we live in the real world. Some days, someone will serve you cake, a donut, cookies, etc. Unless you want to punish yourself, go ahead and eat it. Draw the line at Soda of any type. Pay attention to coffee. Black coffee tends to make people feel, ‘hungry’. Put a little cream in your coffee to cut the acid.

If you “have” to eat pizza, tortillas, Mexican food, sweets, or other unhealthy foods, put them in a food schedule. Say Saturday is your day for Mexican food. Monday you eat some candy bar you really like. Thursday is pizza day. The only thing you want do when eating these foods, is eat them as early in the day as possible, and do not over eat. Food like these are treats and not everyday foods with the exception of Mexican food. Eat them at lunch time and limit the fat content in your dinner.

Mexican food can be made at home in a healthy way. Most of Mexico is proof of this. Use healthy low fat meat and very little cheese. Make re-fried beans just mashed beans with no oil. Limit beans and rice to less than 3/4 cup each. Use corn tortilla instead of flour tortilla.

Change What You Eat,…, Get Healthy Part 2

Here is a short list of great foods for you if you want to eat the healthiest foods. You will notice there is no corn, wheat, or rice. Grains aren’t all that great for people with slow thyroid, and many people general.

Preferred Vegetables (High in Fiber, you need lots of fiber). In general, the darker the color, the healthier over all.

Acorn Squash – I eat it in the winter with a little butter and Brown Sugar
Asparagus
Beans – Lentils, Pinto – limited amounts
Beet Greens – Pretty Good, I like them (boiled)
Beets – canned
Bell Peppers – Any color
Broccoli
Brussels Sprouts – Boiled or baked
Butternut Squash – Great with cinnamon
Cabbage – Boiled or steamed, or coleslaw
Carrots – Cooked to reduce sugar content
Cauliflower – Broccoli’s brother
Celery – Adds good flavor to soup/stews
Chili or other peppers
Collard Greens – I get them canned, they are usually better – Turkey flavor is good
Eggplant
Green (Snap) Beans
Green Peas
Kale – Smoothies or add to Salad
Lima Beans
Nuts and seeds – Sunflower, Pumpkin, Almonds if fresh. No more than an ounce a day
Okra – Not breaded and deep fried
Onions – green, white, yellow, or purple
Parsnips – Taste a little like radishes. I like them sliced and pan fried
Potatoes – Yukon Gold, red or purple only, leave skin on
Pumpkin – Canned or baked – Great with cinnamon
Rutabagas – I grew up on these, cut like potatoes, boil and mash or not
Snow Peas – A little expensive
Spaghetti Squash – bake and you have spaghetti noodles
Spinach – Cooked to get at vitamins and nutrients
Sweet Potatoes
Swiss Chard
Tomatoes
Turnips – I like these too, cut like potatoes, boil and mash or not
White Mushrooms – Probably all mushrooms
Yams – Boiled (Great with cinnamon) or fried
Yellow Beans
Zucchini

We may not need winding, but we need good food to run at our best

High Fiber Fruits

Apples – Gala or Honey Crisp
Bananas – Can constipate some people
Oranges – Navel with the biggest belly button you can find
Rasberries
Strawberries

Lean Beef Cuts

Extra Lean & Extra Expensive

• Bottom round roast and steak
• Brisket – Dry or Lean
• Chuck Tender Roast
• Eye of round roast and steak
• Flank Steak
• Ground Chuck – 80% lean or higher
• Grass Fed ground beef – Expensive
• Sirloin tip side steak
• Top round roast and steak
• Top sirloin steak
• Top Round

Chicken

Turkey – Ground turkey and Yam Hash – Yum!

Fish

Lean cuts of pork – center cut pork chops

Change What You Eat, Add a Few Minutes of Exercise, Get Healthy

I wrote this up for someone who wanted diet and exercise advice as they are feeling lost.

These next posts are a compilation of what I wrote and think I understand about eating and exercise. These posts were private correspondence with someone with a “Slow Thyroid”. I thought I would also share my thoughts with you. I’m not a doctor, or expert in this field. Nothing is original, and is only what I find works best for me, when nothing else has.

All rightly then! I think I have written down enough to get you going in the right direction. Besides doing some reading however, you will want to come to a few realizations, and you will want make some life style changes. Nothing really big, but very important.

First off, your weight. A sad but true fact about body fat, is the older you get, the harder it is to lose and keep weight off. If you think losing weight may be hard now, wait until you are fifty, it is almost impossible. Second, there is no magic pill or gym routine to make those pounds fall off. It can happen through a combination of eating correctly and getting some exercise. You will have to decide what you think about this part as you are in charge of you.

Next, because you have low thyroid action, your metabolism works slowly. I don’t know if your doctor explained anything other than a one minute explanation. I don’t really think it is slow thyroid, it’s just what it is called. When you think back through your Mom and Dad, their parents, and their parents, going back as far as you want, their life was way different than yours is in 2019.

Before the 1900’s, people didn’t always have access to a lot of food. They didn’t go to the fridge and get something to snack on, or open a cupboard door and pull out some chips to go with a bottle of beer. There wasn’t that much food around. When there was food, due to harvest time, slaughtering a barnyard animal, or hunting, there was no refrigerator to keep it in. Put simply, food was scarce.

All through the last thousand years, your ancestor’s (and mine) body’s learned to be more efficient with food. Their bodies with each hungry generation, learned how to get more energy with less food. Think of their bodies as car engines. The cars that guzzled gas and got ten miles to the gallon didn’t last. They were phased out because there wasn’t enough gas (food) for them to be successful.

Those cars that could get thirty or more miles to the gallon, well they had enough gas (food) to survive and thrive. When you came along, your body was so finely tuned, if you were a car you would be getting forty miles to the gallon! But you didn’t know that until the doctor told you, and your eating habits were already in place. Eating as a car getting twenty-five miles to the gallon instead of the forty miles per gallon is hurting you. Kind of like putting high octane gas in a subcompact. The subcompact doesn’t gain weight, but the extra money spent on gas is wasted. Because you are human, you put on weight eating extra food.

The good news is you don’t need to eat less or go hungry. You just need to modify how you eat and how much. All you need is cheap gas (lower calorie food). And one more little tweak… For the next six months or so, you want to walk at least twenty minutes after every meal. It’s not that hard. Lucky for you, most people with weight problems, do not have a clue how to eat right. You will after your done reading.

So feed your body lighter food, and your body will thank you for it, and it will lose weight. It wants to get back to a normal weight, as I’m sure you have noticed by how you feel, compared to how you remember feeling. Eat like you are a lightweight sports car, and not a semi-truck. Both you and your body will be happier!

Eating and exercise is always a hot topic.

So, besides walking at least twenty minutes after each meal, there are some simple and quick exercises that you can do to both help get you fit again, and improve how you feel throughout the day. They take about seven minutes a day, when you reach the correct amount of exercise.

1. Squats ~ Goal for one minute, plan on ten seconds starting out.

2. Mountain Climber (partial Burpee movement, no pushup) ~ Goal for one minute, less than thirty seconds starting out.

3. Jumping Jacks – Goal for one minute, thirty seconds or less starting out.

4. Palm down Plank ~ Goal for thirty seconds, plan on about ten seconds starting out.

5. Clenched Hands Plank ~ Goal for thirty seconds, plan on about ten seconds starting out.

6. Left and Right Side Planks ~ Goal for thirty plus seconds each, plan on about ten seconds or less for each side starting out.

7. Lunges ~ Goal for one minute, less than thirty seconds starting out.

I find simply standing with my arms at my sides for a few minutes after I am done with these exercises feels really good. I think it lets the muscles relax and form into the shape they should be in rather than the lazy way I have stretched and contorted them into with my bad habits.  Let me know how this works for you.

It doesn’t hurt at all to do some walking. You should aim for about fifteen miles a week. You might even do HIT Walking. HIT Walking means you walk for say two hundred yards, and then run as fast as you can for up to thirty seconds – no more. Then you go back to walking until you get your breath back, then sprint for thirty seconds. Repeat the run and walk with no more than three to four flat out runs. This is one of those things where doing more doesn’t help, and may hurt. Finish with walking the rest of your walk.

Next post will be a quick list. Eat all the vegetables you want, and don’t be scared of the fruits on the list.

The third post will be a more in depth explanation of what and how to eat, and why. You can be successful with this, feel better and eat as much as you want, just differently. It’s all up to you from here on. If you want to feel better, lose weight and look better, give this a month. Everyone can do something for thirty days can’t they?

You can do it!