레이블이 Non Fat Powdered Milk Nutrition인 게시물을 표시합니다. 모든 게시물 표시
레이블이 Non Fat Powdered Milk Nutrition인 게시물을 표시합니다. 모든 게시물 표시

2013년 11월 23일 토요일

About 'nonfat milk nutrition'|Got milk Navigate the choices with this helpful buyer’s guide







About 'nonfat milk nutrition'|Got milk Navigate the choices with this helpful buyer’s guide








Prefatory               note               #1:               Has               your               "New               Year's               resolution"               weight-loss               program               yielded               disappointing               results?

Well,               for               about               99%               of               the               overweight               human               population,               the               below               "diet"--if               followed               "to               the               letter"               for               at               least               one               month--will               engender               significant               weight               loss               AND               be               healthier               than               all               those               over-hyped,               mass-marketed               diets.

*Prefatory               note               #2:               I               wanted               to               see               how               effective               this               dietary               approach               could               be               for               one               month               even               with               (virtually)               no               exercise.Therefore,               I               performed               only               a               few               of               the               easiest               calisthenics               for               about               two               minutes               once               a               day;               and               my               lifestyle               was               otherwise               largely               sedentary.

Obviously,               you'd               be               MUCH               better               off               to               exercise               ("reasonably"               but               not               "excessively")               vigorously               for               an               extended               time,               at               least               every               other               day.

And               an               important               fringe               benefit               of               exercise--especially               if               done               daily--could               be               enhanced               "regularity".

(More               on               that               below.)
               My               Experience:
               I'm               surprised.

It               shouldn't               be               this               easy               to               lose               23               pounds               (or,               I               suppose,               even               10               pounds)               so               quickly               while               exercising               only               trivially               (if               at               all),               lounging               away               each               wintry               day,               and               stuffing               myself               with               satisfying               food.

Actually,               my               primary               goal               wasn't               to               lose               weight;               it               was               simply               to               try               (for               the               first               time               in               my               life)               consistently               eating               healthy               foods               while               avoiding               all               "bad"               foods               for               an               extended               period--ideally               "forever".

Now,               what               could               be               easier               than               that?

;-)               But               seriously,               as               days               and               weeks               passed,               I               found               my               longstanding               addictions               to               unhealthy               foods               subsided               as               my               appreciation               for               (and               sensitivity               to)               the               taste               of               natural               foods               increased.
               Some               might               say               losing               so               much               weight               so               quickly               can't               be               safe.

But               how               can               I               feel               uneasy               while               eating               "unlimited"               amounts               of               fresh               vegetables               and               fruits,               "reasonable"               amounts               of               low-fat               protein               and               mixed               beans,               and               "limited"               amounts               of               raw               walnuts               and               almonds?

Even               my               characteristically               skeptical               doctor               found               nothing               to               criticize--especially               after               he               saw               me               23               pounds               lighter.
               Here's               How               I               Safely               Lost               23               Pounds               in               One               Month               While               Lazily               Pigging               Out:
               Every               time               you               feel               hungry,               first               make               sure               you're               not               merely               thirsty.

Drink               plenty               of               ordinary               water               (instead               of               other               beverages               that               might               subsequently               kindle               food               cravings               or               otherwise               be               unhealthful).
               When               you're               truly               hungry,               well,               just               eat!

Begin               each               meal               with               plenty               of               ultra-low-calorie               veggies.

Now,               you               could               get               fancy               with               some               of               the               tempting               (yet               non-fattening)               recipes               included               in               the               book               that               I'll               mention               in               my               below               postscript.

But               for               the               moment               I'll               just               keep               things               simple               by               mentioning               examples               of               some               fundamental               foods               comprising               this               (ideally               lifelong)               "diet".

[NOTE:               Consume               the               following               food               categories/servings               separately               (in               turn)               in               the               (numbered)               sequence               indicated               below.

Also               note               that               numbers               3               ("Beans")               and               4               ("Boca")               amount               to               an               "either/or"               proposition,               as               explained               below.]
               1.

Raw               vegetables:               BEGIN               each               lunch               and               dinner               with               a               VERY               LARGE               tossed               salad               that               includes               a               VARIETY               of               colorful,               low-calorie               fixings               (thoroughly               slathered               with               tasty               dressing).

For               example,               today               my               lunch               began               with               a               tossed               salad               flavored               with               plenty               of               my               own               fat-free,               no-salt-added,               ultra-low-calorie               version               of               zesty/sweet               "French"               dressing               (with               assorted               spices               and               a               dash               of               garlic               powder);               and               the               fresh               "fixings"               included               romaine               lettuce;               iceberg               lettuce;               spinach               leaves;               tomato               slices;               mushroom               slices;               zucchini               slices;               cucumber               slices;               a               chopped               carrot;               and               some               chopped               red               onion.

(Notice               the               salad               contained               NO               highly               "sugary"               varieties               of               vegetables               or               fruits;               NO               croutons,               crackers               or               bread;               NO               cheese...

basically               NO               "no-no's".)
               Think               of               the               salad               as               the               main               course.

Mind,               I'm               not               speaking               of               the               sort               of               "salad               bar"               that               includes               such               (more               or               less)               unhealthy               no-no's               as               pasta,               breadsticks,               cheese,               and               other               fattening               or               processed               foods.

(Think               "all-natural"!)
               Note:               Personally,               I               couldn't               stomach               a               tossed               salad               minus               a               really               flavorful               dressing!

The               trick               is               to               find/create               a               dressing               that's               both               tasty               and               ultra-low-calorie.

[More               on               this               in               the               "Noteworthy               points"               section               below.]
               2.

Cooked               vegetables.

Until               you               attain               your               ideal               weight,               forget               about               such               (relatively)               starchy               or               sugary               vegetables               as               potatoes,               yams,               corn,               and               sweet               peas.

Instead,               consider               any               of               the               following               items,               which               you               can               eat               to               your               heart's               content:               greens               and               cruciferous               vegetables               (e.g.,               spinach,               turnip               greens,               mustard               greens,               collard               greens,               kale,               cabbage,               broccoli,               cauliflower,               Brussels               sprouts).

Now,               all               varieties               of               lard,               butter,               margarine               and               oils               are               forbidden!

So,               forget               about               using               'em               to               "doctor               up"               your               greens.

;-)               Part               of               your               success               will               depend               on               your               willingness               to               gradually               re-sensitize               your               taste               buds               to               the               subtle,               natural               flavors               of               fresh               foods.

That               said,               onions               and               spices--not               to               mention               "No               Salt"               (non-sodium               salt               substitute,               in               moderation)--should               be               fine.
               Keep               in               mind               that               these               varieties               of               veggies               provide               more               protein               and               iron               than               you               might               initially               think.

Admittedly,               those               substances               aren't               as               readily               absorbable               as               their               counterparts               in               meat.

Nonetheless,               enough               is               assimilated               to               be               highly               significant               in               healthy               human               nutrition.
               3.

Beans.

(Approximately               one               rounded               "soup               ladle               full"               per               meal.)               Various               "dried"               beans               can               provide               vital               phytonutrients,               not               to               mention               protein.

Actually,               I               daily               consume               at               least               one               helping               of               Hurst's               (brand)               "Cajun               15-bean               soup"               that               I               buy               at               my               nearby               Walmart               Supercenter.

(See               hurstbeans.com               and               click               their               "Products"               link               for               information               about               that               product.)               I               challenge               anybody               to               taste               that               easy-to-fix               "Cajun"               recipe               and               declare               that               "beans"               are               boring!

A               serving               of               such               spicy,               satisfying               "chili"               is               frequently               one               of               the               highlights               of               my               lunch               or               dinner.
               4.

Imitation-meat:               "Boca"               (brand)               soy               "hamburger"               patties               (available               in               the               frozen-breakfast-foods               section               of               most               supermarkets).
               Note:               Nutritionally               speaking,               my               ongoing               consumption               of               Boca               "fake               (soy)               hamburger               meat"               is               admittedly               a               (modest)               compromise,               a               lingering               manifestation               of               my               former               fondness               for               (excessive               amounts               of)               real               meat.

To               this               day               I               still               don't               call               myself               a               vegetarian;               I'm               no               New               Age               "flesh-o-phobe".

In               fact,               at               one               time               I               regularly               indulged               in               all               forms               of               meat,               even               the               unhealthiest               varieties               of               sausage               or               cold               cuts.

I               just               don't               seem               to               get               around               to               eating               meat               much               anymore               unless               I'm               in               a               social               setting               where               it's               served--which               can               happen,               given               I               live               in               a               suburb               of               Kansas               City,               "The               BBQ               Capital               of               the               World".

[To               double               the               irony,               Kansas               is               "America's               breadbasket",               yet               I               myself               don't               consider               flour--at               least               not               "refined"               flour--a               respectably               healthy               food.]               Perhaps               someday               I'll               wholly               dispense               with               (not               only               "real"               but               also               "faux")               meat               and               focus               on               the               spicy               mixed-bean               recipe               mentioned               above               (not               to               mention               other               plant-derived               proteins).

Till               then,               I               still               enjoy               a               serving               of               "Boca"               once               every               day               or               two,               and               real               meat               occasionally               and               sparingly.
               Boca's               "Original"               flavor               (fat-free)               burger               patties               only               have               70               calories               each.

Alternatively,               Boca's               "Flame-broiled"               (flavor)               burger               patties               (containing               a               modicum               of               "reduced-fat               cheddar               cheese")               have               a               taste,               texture               and               moistness               that's               much               more               "meat-like",               though               they               do               contain               somewhat               more               fat               and               therefore               20               additional               calories               per               patty.

Either               way,               I've               learned               to               relish               one               such               Boca               burger               patty               either               at               lunch               or               dinner.

[NOTE:               Do               NOT               carelessly               substitute               any               of               Boca's               other               "imitation-meat"               products.

First               compare               the               nutrition               (calories/fat/sodium)               information               on               their               respective               packages!

Certainly               do               NOT               choose               any               of               their               "breaded",               excessively               cheesy,               and/or               excessively               salty               (high-sodium)               products!]               If               I               don't               opt               for               a               Boca               burger,               then               the               above-mentioned               "15-bean               chili"               serving               can               substitute               as               the               "protein               entree"               in               a               meal.

[If               you're               serious               about               losing               weight,               don't               eat               both               a               Boca               burger               and               a               serving               of               the               above               "bean               chili"               during               a               single               meal;               instead,               choose               one               or               the               other               (per               meal)               as               your               "protein               entree".

If               in               doubt,               or               if               you               don't               crave               "meat"               in               the               first               place,               forget               about               "Boca"               (excepting               perhaps               their               utterly               fat-free               "Original"               burgers)               and               just               stick               with               the               still               healthier               "mixed               beans"               alternative.

By               the               way,               until               you               reach               your               ideal               weight,               it               wouldn't               kill               you               to               occasionally               (optionally)               skip               both               the               beans               and               the               Boca               during               a               given               meal.

You'd               still               be               getting               some               protein               from               all               the               foregoing               fresh               veggies               (not               to               mention               the               subsequent               nuts),               and               you'd               lose               weight               even               faster.]
               5.

Raw,               shelled,               unsalted               walnuts               and               almonds.

[TIP:               I               generally               save               money               by               purchasing               my               shelled               walnuts               and               almonds--not               to               mention               some               of               my               fresh/frozen               veggies               and               fruit--at               a               nearby               Aldi               store.]               Until               you               reach               your               ideal               weight,               have               just               four               raw               almonds               and               only               half               an               ounce               of               raw               walnuts               at               lunch               and               dinner.

[If               you               (unlike               me)               regularly               eat               breakfast,               you               might               need               to               slightly               reduce               the               amount               of               nuts               per               meal               till               you               attain               your               ideal               weight.]               Once               you               do               attain               your               ideal               weight,               you               can               have               about               four               ounces               of               raw               nuts               and/or               seeds               daily.

Raw               nuts               and/or               seeds               are               important,               because               they'll               be               your               primary               source               of               vital               (vegetable-based)               healthy               fats.

[Liquid               oils               are               forbidden!

(Consider:               Your               prehistoric               ancestors               didn't               consume               any               "refined",               denatured               oils;               they               ate               natural               nuts               and               seeds               retaining               countless               phytonutrients               promoting               optimum               health!)]               But               beware               of               over-indulging               in               nuts               (or               seeds)!

There's               no               quicker               way               to               sabotage               your               weight-loss               goal               than               to               recklessly               and               repeatedly               grab               those               (potentially               addictive)               items.

So,               avail               yourself               of               an               accurate               "kitchen               scale"               and               use               it               consistently.
               6.

FRESH               fruit.

I'm               not               talking               sweetened,               dried               or               canned               fruit               here;               and               I'm               not               talking               juice               (regardless               of               whether               it's               sweetened).
               For               dessert               after               every               lunch               and               dinner,               I               eat               all               the               fresh               oranges               and               apples               (or               other               comparably               "low-calorie"               varieties               of               fresh               fruit)               that               I               want.

[It's               pretty               hard               to               overdose               on               fresh               fruit               after               you've               downed               (in               this               order)               an               unlimited               (HUGE)               amount               of               tossed               salad;               unlimited               amounts               of               cooked               vegetables               (of               the               above-discussed               "permissible"               kinds);               a               sensible               serving               of               spicy               mixed-bean               "chili"               (or               a               Boca               burger);               and               a               thoroughly               chewed               and               savored               half-ounce               of               "buttery"               raw               walnuts.

It's               also               pretty               hard               to               miss               your               former               (unhealthy,               man-made)               "desserts"               whenever               you're               biting               into               a               perfectly               ripe-and-sweet,               succulent,               chilled               orange               slice!]
               Even               on               my               modest               budget,               I               can               pretty               regularly               find               both               oranges               and               apples               at               significantly               reduced               cost               at               one               or               two               particular               supermarkets               in               my               city.

If               my               budget               allowed,               I'd               feel               free               to               get               downright               exotic               and               spring               for               countless               other               kinds               of               fruits.

For               anyone               who               can               easily               afford               fresh               produce,               there's               just               no               reason               to               feel               it               necessary               to               have               "man-made"               desserts               containing               "refined"               flour,               "refined"               sugar,               and               unhealthy               types               of               fat.

If               you               consistently               substitute               succulent               fresh               (or               perhaps               frozen)               fruits               for               all               your               "bad"               sweets,               within               several               weeks               you'll               be               delighted               that               you've               rediscovered               the               "sweets"               that               our               prehistoric               ancestors               relished.

(Well,               actually,               our               ancestors               might've               indulged               in               some               honey               occasionally;               but               don't               you               do               that,               at               least               not               till               you've               attained               your               ideal               weight.)
               Alas,               forget               about               bananas               until               you               attain               your               ideal               weight.

Once               you've               reached               your               goal,               you               can               enjoy               the               occasional               banana,               especially               if               you're               active.
               7.

Occasionally               (never               more               than               once               daily               till               you've               reached               your               ideal               weight),               perhaps               reward               yourself               with               one               or               two               cups               of               cocoa               made               with               nonfat               (or               soy)               milk               and               non-caloric               sweetener.

For               the               latter               I               use               "Splenda"               (well,               actually,               I               use               Wal-Mart's               "store               brand"               equivalent               to               save               money).

Note:               If               you               find               that               you               can               do               without               any               milk               consumption,               good               for               you!

Though               you               could               do               worse               than               to               consume               (preferably               nonfat)               milk,               it's               the               "least               healthy"               food               that               I               consume               on               this               (lifelong)               "diet".

I               limit               my               intake.

Moreover,               the               author               of               the               book               I'll               mention               in               my               below               postscript               advocates               consuming               milk               either               very               infrequently               or               never.

(Thus               my               infrequent               "cuppa               cocoa"               arguably               constitutes               my               solitary               dietary               deviance,               albeit               a               modest               one.)               ;-)
               Noteworthy               points:
               About               "breakfast":               Though               I               myself               (all               my               life)               have               never               felt               hunger               (as               opposed               to               thirst)               till               nearly               noon               (consequently,               I               generally               only               eat               two               large               daily               meals               plus               the               occasional               nighttime               snack),               now               that               you               know               what               kinds               of               foods               are               permissible               with               this               (lifelong)               "diet",               you               can               surely               find               something               that               will               satisfy               you               each               morning.

Some               healthy               folks               use               their               blenders               or               food               processors               to               mix               assorted               fruits               and/or               vegetables               into               "smoothies"               or               other               highly               digestible               concoctions.

A               few               raw               nuts               or               seeds               could               provide               a               sensible               amount               of               healthy,               vital               fat               (including               "omega-3's",               for               which,               incidentally,               I               also               take               some               "pharmaceutical-grade"               fish               oil               capsules               daily).

And               a               "Boca"               (or               other               brand               of               frozen               soy/imitation-meat)               "sausage"               patty               or               link               could               be               a               part               of               breakfast.

And               don't               forget               a               piece               of               fresh               fruit,               such               as               an               apple               or               orange               (but               no               banana               till               you've               attained               your               ideal               weight!).
               About               "salad               dressing(s)":               Decide               which               kind               of               dressing(s)               has/have               a               flavor               that               will               continually               tantalize               your               taste               buds               as               you               devour               a               variety               of               fresh               salad               fixings.

Unless               you               find               a               dressing               that               combines               the               virtues               of               gratifying               flavor               with               no               fat,               sugar               and               (ideally)               salt,               there's               little               likelihood               you'll               relish               extra-large               tossed               salads               and               lose               much               weight.
               I               discovered               that               I               could               mix               "no-added-salt"               tomato               sauce               (available               in               tiny               cans               at               most               supermarkets)               with               fat-free               "mayonnaise"               (I               use               Kraft's               fat-free               Miracle               Whip,               though               it's               harder               to               get               the               fat-free               version               100%               blended               with               the               tomato               sauce)               and               some               non-caloric               sweetener.

Optional               ingredients               (that               I               always               use)               include               mixed               "Italian               spices"               and               powdered               garlic.
               About               "withdrawal               symptoms":               During               the               first               week               or               few               of               this               (lifelong)               "diet",               you               may               or               may               not               experience               symptoms               of               "withdrawal"               from               your               longstanding               addictions               to               unhealthy               foods.

I               myself               only               noticed               moderate,               tolerable               symptoms               of               that               sort.

(Moreover,               I               was               having               so               much               fun               rediscovering               various               raw               produce               that               I               didn't               have               much               time               or               inclination               for               my               erstwhile               indulgences               in               candy               bars,               ice               cream,               donuts,               bread,               sausage,               etc.

to               enter               my               mind.)               Any               such               "withdrawal"               symptoms               should               greatly               diminish               and               finally               disappear               within               a               week               or               few.
               About               "constipation":               Now,               when               it               comes               to               regularity,               "your               results               may               vary".

;-)               Especially               if               you               don't               exercise               and               drink               enough               water,               you               might               get               constipated               at               some               point               during               the               initial               two               to               four               weeks               of               this               "diet".

That               was               indeed               my               initial               experience,               but               (I               repeat)               I               was               deliberately               curtailing               exercise               for               one               month               in               order               to               evaluate               the               effectiveness               of               the               "diet"               per               se               (and               "I'm               feeling               much               better               now!").

;-)               In               any               case,               if               you               do               experience               irregularity,               before               resorting               to               something               like               Metamucil,               try               experimenting               with               different               fruits               to               see               what               might               best               assist.

If               you're               strong-willed,               try               eating               a               sensibly               limited               number               of               prunes               after               each               meal;               but               one               problem               with               any               type               of               dried               fruit               is               that               some               of               us               tend               to               over-indulge               in               such               "candy"               and               ingest               too               many               calories.

I               suggest               that               you               place               a               predetermined               amount               of               dried               fruit               on               a               dish,               and               then               put               the               remainder               safely               out               of               view               before               you               begin               eating!
               About               "insufficient               time               or               energy               to               prepare               salads":               Don't               even               try               using               that               excuse!

If               you're               serious               about               your               health,               you'll               either               make               the               time               to               buy               fresh               produce               and               prepare               it               at               home,               or               you'll               avail               yourself               of               your               neighborhood               supermarket's               "salad               bar",               where               (for               $3.99               in               my               city)               you               can               quickly               build               your               own               takeout               salad               using               a               colorful               plethora               of               healthy               fixings.

NOTE:               If               your               notion               of               "getting               your               money's               worth"               at               the               salad               bar               means               including               (even               the               smallest               amounts               of)               such               dietary               "no-no's"               as               pasta,               cheese,               croutons               (or               pretty               much               anything               that               you               know               full               well               would               derail               weight               loss               and/or               optimum               health),               you               might               as               well               just               head               for               the               nearest               McDonald's,               get               yourself               "Supersized",               and               be               done               with               it               all.

Moreover,               do               NOT               use               any               of               the               SALAD               DRESSINGS               (especially               the               ordinary--cheesy,               oily,               and/or               sugary--varieties)               provided               at               the               salad               bar.

Instead,               make               up               some               of               your               own               delicious,               ultra-low-calorie               dressing               ahead               of               time,               and               (if,               unlike               me,               you're               still               a               busy               wage               slave)               carry               a               more-than-sufficient               amount               of               dressing               with               you               to               work               (i.e.,               the               break               room,               your               car,               a               nearby               park,               or               wherever).

At               very               least,               purchase               a               commercial,               "ultra-low-calorie"               dressing               from               the               store's               shelf               [but               first               double-check               the               product's               nutrition-label               (calorie)               information!].

It's               highly               unlikely               that               any               so-called               "low-calorie"               dressing               at               the               store's               salad               bar               will               be               sufficiently               low-calorie               to               maximize               healthy               weight               loss.

And               such               "compromised"               dressings               likely               wouldn't               taste               any               better               than               what               you               could               concoct               yourself               at               home               (e.g.,               using               non-caloric               sweetener;               nonfat               Miracle               Whip/mayonnaise;               salt-free               tomato               sauce;               mixed               spices;               garlic               powder;               or               whatever).
               Conclusion:
               I               no               longer               crave               all               the               unhealthy               foods               that               I               formerly               felt               I               had               to               have               to               be               satisfied.

(Name               your               favorite               dietary               "junk";               chances               are               I               was               addicted               to               it               at               one               time.)               Looking               ahead,               I               expect               to               continue               eating               healthfully               and               contentedly               for               the               rest               of               my               life,               with               perhaps               only               the               most               trivially               infrequent               indulgences               in               a               bit               of               "junk"               (e.g.,               the               odd               yuletide               brownie).

What's               sad               is               that               I               waited               till               I               was               54               to               overcome               all               those               deleterious               addictions.

According               to               the               famous               physician               that               I'll               mention               in               my               below               postscript,               many               people               could               add               twenty               healthy               years               to               their               lives               simply               by               eating               the               way               our               "evolutionary               heritage"               intended.

(Your               average               wild               gorilla               or               chimp               is               reportedly               about               "98%               genetically               identical"               to               you               or               me.

They               never               eat               "processed"               foods;               should               we?)
               The               irony               is               that,               once               a               person's               taste               and               attitude               readjust               to               the               kinds               of               food               that               existed               before               modern               man               began               "refining"               them,               he               ends               up               enjoying               eating               at               least               as               much               as               he               ever               did.

Case               in               point,               the               other               week               at               my               brother's               annual               yuletide               party,               I               found               myself               savoring               the               tossed               salad               mucho               mas               than               the               surprisingly               "boring"               meat               and               pasta.

I'd               never               felt               that               way               in               all               my               past               years!

Now,               as               for               finding               the               subsequent               moist,               frosted               brownies               boring,               well,               I'm               still               working               on               that.
               Postscript               (the               following               information               is               supplemental):
               In               case               you're               wondering:               My               trivial               "two               minutes               of               daily               exercise"               that               I               alluded               to               (in               my               prefatory               note)               comprised               the               following               sequence:               about               10               "toe               (actually               "shin")               touches";               10               "sprinters";               10               "sitting               stretches";               4               "pushups"               (the               easiest               variety);               10               "arms-extended               sit-ups"               (the               easiest               variety);               12               "leg               raisers"               (the               easiest               variety:               i.e.,               one               leg               at               a               time               while               lying               on               my               side);               and               30               small               "flutter               kicks"               (lying               on               my               stomach).

I               suspect               the               average               employed               American               expends               more               energy               (burns               more               calories)               than               that               merely               by               enduring               his               weekly               workload               (and               stressful               morning               preps               and               commutes).

In               sum,               I               attribute               my               23-pound               weight               loss               to               the               above-explained               dietary               approach,               not               exercise.

If               I'd               exercised               to               a               more               significant               degree               (which,               ideally,               I               should               have               done!),               my               weight               loss               could               have               been               somewhat               greater,               and               I'd               have               felt               even               better.
               Also               (in               case               you're               wondering!),               as               of               this               writing               I               haven't               regained               any               of               that               23               pounds               that               I'd               lost               by               last               Christmas.

Nor               have               I               (yet)               seen               any               further               weight               loss.

According               to               some               longstanding               benchmarks               of               "normal               weight",               my               current               weight               of               172               pounds               is               precisely               in               the               middle               of               the               "normal"               range               for               a               male               of               my               height,               build,               and               age.

Nevertheless,               I'd               wager               that               I'll               lose               up               to               another               ten               pounds               during               the               coming               year               as               I               stick               with               this               way               of               eating               and               continue               to               be               more               physically               active               than               I               was               during               the               initial               month               of               this               (lifelong)               "diet".
               By               the               way               (just               in               case               you're               wondering),               I'm               enjoying               the               taste               of               food               more               than               ever!

(I'm               feeling               better,               too.)
               As               I               write               these               words               I'm               watching               a               segment               of               the               "Fit               TV"               network's               National               Body               Challenge               show.

A               dangerously               overweight               family               has               been               struggling               for               weeks               to               lose               a               few               pounds               by               painfully               working               out               in               a               gym               and               subsequently               settling               for               "lower               fat"               pork               between               thick               slices               of               white               bread.

The               resulting               sandwiches               are               said               to               contain               about               half               the               usual               fat               and               calories.
               To               me               that's               like               furiously               rowing               your               boat               upstream.

Why               not               just               turn               the               canoe               180               degrees               and               enjoy               a               better               ride               to               a               more               promising               destination?
               In               other               words,               forget               about               the               unfit-for-human-consumption,               "somewhat-less-fatty"               pork               and               the               man-made               carbohydrates.

Why               continue               fighting               your               evolutionary               heritage?

Why               not               consistently               eat               only               those               foods               comparable               to               what               your               "98%               genetically               identical"               apish               cousins               naturally               consume               (and               basically               forget               about               "portion               control"               or               "calorie               counting")?

The               latter               foods               were               (largely)               the               kinds               I               contentedly               rediscovered               while               lounging               around               the               house               for               one               month,               on               my               way               to               a               23-pound               free               fall.
               Food               for               thought:               Keeping               in               mind               what               your               close               cousins               (the               wild               apes)               regularly               eat,               what               do               you               suppose               would               happen               to               your               body               (and               present/future               medical               condition)               if               the               following               "human"               foods               suddenly               and               forever               vanished               from               this               world:all               grains;               potatoes               (and               comparably               starchy               species               of               vegetables);               refined               sugars               (and               nearly               all               honey);               all               fat               (excepting               several               daily               ounces               of               nuts               and               seeds);               all               dairy               products               (including               cheese);               all               dietary               salt               (not               already               present               in               natural               foods);               and               (at               least               90%               of               all)               dietary               meats?

And               if               this               happened,               do               you               seriously               believe               you'd               starve               to               death               (or               that               you               could               never               to               learn               to               enjoy               many               of               the               remaining               foods)?
               My               inspiration               for               adopting               this               "lifelong               diet"               was               the               rather               popular               book               Eat               to               Live               (ISBN:               0316735507               or               0316829455)               by               Joel               Fuhrman,               M.D.

[Incidentally,               in               the               1970's               Dr.

Fuhrman               was               a               world               class               figure               skater               and               member               of               the               United               States               World               Figure               Skating               Team.]               Additionally,               Dr.

Fuhrman's               web               site               (drfuhrman.com)               has               considerable               information,               including               a               "Nutritional               Wisdom"               box               (link)               that               you               can               click               to               call               up               a               window               providing               numerous               (archived)               hour-long               "radio               shows"               featuring               Fuhrman               himself               persuasively               proselytizing               his               philosophy               of               "eating               for               health".
               Arguably,               no               "diet               guru"               should               be               trusted               implicitly;               but               I've               found               little,               if               anything,               about               Dr.

Fuhrman's               dietary               guidelines               to               dispute.

Although               he               himself               is               a               vegetarian,               he               doesn't               insist               that               everybody               give               up               meat               completely.

Instead,               he               recommends               no               more               than               three               modest               servings               per               week.

He               also               advises               against               eating               too               much               "dairy":               he               considers               cheese               unhealthy,               and               cow's               milk               should               be               taken               extremely               infrequently               and               sparingly,               if               at               all.
               Anyone               concerned               about               potential               shortages               of               such               things               as               vitamin               B12,               calcium,               etc.,               should               read               Eat               to               Live,               wherein               Fuhrman               thoroughly               explains               how               to               obtain               all               nutrients               needed               by               the               human               body.

He               is               not               opposed               to               taking               a               multivitamin;               but               he               points               out               that               it's               best               to               avoid               the               ones               containing               too               much               vitamin               A               or               iron,               both               of               which               can               be               more               than               sufficiently               derived               by               eating               natural               foods               instead               of               processed               or               junk               foods.
               Note:               I               should               also               mention               that               Dr.

Fuhrman's               latest               book,               Eat               for               Health,               is               about               to               be               published               in               two               separate               hardcover               volumes.

It               should               appear               at               Amazon.com               sometime               in               January;               and               it               should               be               ready               to               ship               by               sometime               around               February.
               Also               note:               Perhaps               Dr.

Fuhrman's               sternest               warning               involves               "yo-yo               dieting".

If               you               aren't               committed               to               the               above-described               way               of               eating               for               the               rest               of               your               life,               then               don't               bother               with               it.

Dr.

Fuhrman               warns               that               you'd               actually               be               better               off               never               losing               weight               in               the               first               place               than               to               lose               many               pounds               only               to               pile               them               back               on               again.

He               says               that,               in               the               process               of               regaining               all               that               weight,               you're               almost               certainly               lining               the               interior               walls               of               your               arteries               with               still               more               potentially               deadly               plaque.

[MORAL:               Short-term               "dieting"               is               bad.

Lifelong               "healthy,               natural               eating"               is               good.]
               Part               of               my               weight-loss               success               is               due               to               my               Hamilton               Beach               Big               Mouth               70590               food               processor               (costing               $49.88               at               Wal-Mart)),               which               makes               food               preparation               fun.

Not               only               does               it               make               it               easier               to               create               conventional               tossed               salads,               coleslaw               and               snacks,               but               also               it               allows               you               the               joy               of               endlessly               experimenting               with               your               own               culinary               concoctions               using               assortments               of               fruits,               veggies,               nuts,               spices,               and               non-caloric               sweetener               (for               the               latter               I               use               "Splenda"               or               a               "store-brand"               equivalent).
               In               that               vein,               I               once               heard               the               aforementioned               Dr.

Fuhrman               remark               that               people               generally               don't               or               can't               chew               their               food               into               fine               enough               particles               for               the               maximum               degree               of               nutrient               absorption               to               occur               in               the               digestive               tract.

Therefore,               Dr.

Fuhrman               advocated               sometimes               using               a               powerful               blender               (or,               I               presume,               a               food               processor)               to               produce               much               more               finely               chopped               food               particles               engendering               markedly               enhanced               nutrient               absorption               and               health.
               Personally,               I               prefer               eating               my               tossed               salads               and               cooked               veggies               the               old-fashioned               way:               savoring               every               mouthful,               which               I               try               to               chew               at               least               reasonably               thoroughly.

However,               I               can't               deny               the               logic               of               Dr.

Fuhrman's               above               words;               and               I've               indeed               noticed               that               after               consuming               a               finely               mixed               or               blended               concoction               of               assorted               fresh               veggies               and               fruits,               I               generally               start               feeling               more               than               usually               energized               shortly               thereafter.

I               expect               to               be               further               experimenting               with               finely               chopped/blended               food,               which,               by               the               way,               is               reportedly               healthier               than               continuously               juicing               your               food               (because               mere               juice               not               only               deprives               your               digestive               tract               of               regularity-promoting               fiber               but               also               is               too               quickly               metabolized               to               be               ideal               for               appeasing               hunger               for               long               hours).

While               I               realize               some               "juicing"               advocates               might               quibble               with               that               remark,               I               prefer               to               eat,               not               drink,               my               dinner.
               I               must               confess               that               after               a               month               and               a               half               of               eating               like               this,               I've               developed               one               or               two               unforeseen,               recurring               symptoms.

Whenever               one               of               those               mass-marketed               diet-plan               ads               appears               on               my               TV               depicting               smiley               consumers               of               still               more               processed               flour,               sugar               and               fat,               my               face               contorts,               and               I               get               nauseous.

;-)






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