Who wouldn’t want to kill two birds with one stone? By following a nutritional program of food substitution you will be able to do just that. I also promise that you will never be hungry, and always satisfied.
The implementation of my food substitution program will enable you to eat to your heart’s content, and simultaneously rebuild your health and slim down. By making intelligent food substitutions it is possible to ‘have your cake and eat it too.’
This food substitution program is a family affair. Explain to your children that you are putting in place a new eating program which will not only make them healthy, but won’t sacrifice taste. But you do it first. Children look to their parents for guidance and living examples. And healthy eating patterns should always begin in the home.
The theory behind this program is really quite simple. You merely swap bad food choices with good food choices. How you choose to implement this program is up to you. You can elect to substitute one food item at a time, or everything all at once. The important thing is to start right away.
The very first substitution that should be made is water, and in lesser quantities, 100 percent fruit juice, for soft drinks. Carbonated soft drinks are America’s biggest source of calories. The typical American gets 7 percent of his total daily calories from soft drinks. Soft drink consumption reached its peak in 1998 with the average American drinking 56.1 gallons!
Teenagers get upwards of 13 percent of their daily caloric requirements from carbonated and noncarbonated soft drinks. The average boy in the years 1977 through 1978 drank more than twice as much milk as soft drinks; girls drank 50 percent more milk.
The consumption of ‘liquid candy’ fuels this nations spiraling obesity epidemic. The over-consumption of liquid candy also brings about a significant reduction in vitamin, mineral, and fiber intake.
The artificial ingredients in many of these soft drink products negatively affect health. Research has shown that artificial colorings, especially yellow dye number 5, promotes ADHD (attention deficit hyperactivity disorder) in some children.
(See www.cspinet.org/liquidcandy/index.html.)
The average American does not drink enough water. The human body is approximately 65 percent water. Not only is water necessary for many metabolic functions, it is also instrumental in transporting fat and deadly toxins out of the body.
Water is essential for weight loss. Add 100 percent fruit juice to your diet along with water. Avoid fruit drinks, and other liquid candies disguised as healthy alternatives.
Substitute sweet potatoes for white potatoes. Surprisingly, the body metabolizes white potatoes exactly as it does sugar. The result is the same too. It raises blood sugar, and gets stored as fat. Sweet potatoes are a much healthier alternative. They are loaded with fiber and beta-carotene, an antioxidant.
If you don’t have any blood sugar issues, you may cut down on eating white potatoes without completely eliminating them. If however you are diabetic or prediabetic, eliminate white potatoes entirely!
Remove the ‘whites’ from your diet. White bread and other white flour products, white rice, and white sugar are poisons. The refining process removes beneficial fiber and crucial vitamins. Substitute brown rice for white rice, whole wheat bread for white bread, and a natural sweetener such as stevia for table sugar.
White products rate high on the glycemic index scale. The glycemic index measures the amount a food raises blood sugar. High glycemic foods cause the blood sugar levels to soar thus releasing a surge of insulin to drive it into the body’s cells.
Like white potatoes which are also high on the glycemic index, the body processes white breads and rice as it does sugar. The SAD (standard American diet) provides the majority of its calories from refined high glycemic products such as soft drinks, white potatoes, most of which are eaten in the form of french fries, white rice, white sugar and white breads and rolls.
America’s fiber intake is woefully inadequate. Eat a lot more fruit and vegetables. Both are bursting with fiber and phytochemicals (plant-based substances necessary for good health.) Fiber is very filling. That is why I stated earlier that you can eat as much as you want.
Substitute lean sources of protein for the not so lean such as beef and pork. Eat chicken and turkey breasts. White meat contains less fat than dark meat. Incorporate fish such as salmon and mackerel 2 to 3 times a week. Protein, like fiber, is filling.
Substitute nuts, fruits, and vegetables for snack foods such as potato chips, candies, and pastries. Nuts such as almonds, pecans, walnuts and others are chock full of healthy fats. These fats are monounsaturated and polyunsaturated. Though nutrient dense and therefore healthy, nuts do still pack calories (1 gram of fat yields nine calories.) Don’t go overboard.
Substitutions can also be made with cold breakfast cereals. If you or your children eat any of the commercial sugary cereals, replace them with healthier alternatives. Look for cereals which contain whole grain or oats as the first ingredient. Cascadian Farms or Kashi are a couple of excellent brands.
Use extra-virgin olive oil as a substitute for whatever you use other vegetable oils for. The extra-virgin olive oil is to be a substitute for canola, soybean, corn, safflower, peanut, and sunflower oils. Olive oil is the basis of the Mediterranean diet.
In the way of supplements, make sure to take a good multivitamin/mineral tablet. I also suggest that you take Tonalin CLA (conjugated linoleic acid.) Several scientific studies have found that this fatty acid promotes lean body mass while helping to burn body fat. Effective dosage is 3.4 g (grams) daily.
By making the above food substitutions you are providing your body with natural whole food. This is the type of food that your body craves. Hippocrates, the father of medicine, said, ‘Let food be your medicine.’ You will notice that your body will begin to repair and heal itself. It will also stop storing body fat.
With the additional fiber from the increased fruit and vegetables, you will have several healthy bowel movements a day. These bowel movements will transport toxins and fat out of your body.
The last suggested substitution is also one of the most important. Eat a lot more home cooked meals. Substitute home cooking for restaurant cooking. The family that eats together at home grows closer and becomes healthier. Research has shown that children who eat at home perform better academically and have less behavioral problems than children who eat out.
In regards to weight loss, meal frequency is important. Eat at least 5 meals a day. This has the effect of stroking the metabolic fires thus burning more calories. Make sure each meal contains a protein source. This will ensure that you retain lean body mass while you burn away fat.
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