 |
 |
|
|
|
|
Weight control diets are designed to provide a specific calorie level calculated to meet an individual's requirements to attain optimum body weight. An exercise program is also highly recommended. Weight loss of 1-2 pounds per week is generally optimal.
Note: Women who are pregnant or breast-feeding should NOT diet during these times. It is very important to consume extra calories in the form of wholesome, nutritious foods in order to lay the building blocks for the development of your baby and to maintain adequate reserves within your own body. This diet is NOT for pregnant or breast-feeding women.
The U.S. Department of Agriculture's Food Guide Pyramid diet plan can be used as a guide to healthy eating and is likely to produce desired weight loss. Weight loss diets of greater than 1200 calories per day are generally adequate in all nutrients except iron, as long as the diet is planned to include a variety of foods from all food groups.
FOOD GUIDE PYRAMID - DAILY SERVINGS
Fats, Oils, & Sweets (Use Sparingly): These foods provide calories and little else nutritionally. Most people should use these foods sparingly.
Milk, Yogurt, Cheese (2-3 Servings) & Meat, Poultry, Fish, Dry Beans, Eggs, Nuts (2-3 Servings): Most of these foods come from animals. These foods are important for protein, calcium, iron and zinc.
Vegetables (3-5 servings) & Fruits (2-4 Servings): All of these foods are from plants. Most people need to eat more of these foods for the vitamins, minerals and fiber they supply.
Bread, Cereal, Rice and Pasta (6-11 Servings): All of these foods are from grains. Individuals need most of these foods each day.
BEHAVIORAL STRATEGIES IN MANAGEMENT OF WEIGHT CONTROL
Individuals seeking to make a lifetime commitment to improve their eating and exercise habits can succeed at long-term weight loss. Most of the successful long-term weight-loss programs include several components: behavior modification; exercise; nutrition; social support; and cognitive changes, including goal setting, assertiveness training, and coping with mistakes and motivation. Emphasis should be place on slow, progressive weight loss.
The following is a list of behavior modification techniques which can be used to promote healthy eating, lifestyle and in turn, weight loss.
BEHAVIOR MODIFICATION TECHNIQUES
Evaluate what behaviors, activities or feelings trigger eating.
Do not use food as a reward for desired behavior.
Drink plenty of non-caloric fluids, including water daily.
Change usual eating places, avoid eating while involved with other activities.
Make an effort to eat breakfast and small, frequent meals.
Eat fresh fruits and raw vegetables at least 4 times daily.
Exercise along with television exercise programs or during commercials when watching television.
Eat slowly, putting your utensil down between bites.
Chew food thoroughly before swallowing. This helps the digestion process.
Weight should be checked on a weekly basis only.
Clear and keep high calorie, low nutrient foods out of cupboards.
Keep busy so the focus is not on food.
Shop from a healthy food list and not when hungry.
Leave the table soon after eating and do not feel a need to finish everything.
Trim the fat off meat and skin off poultry.
Place a photo of a thinner you on the mirror.
Plan ahead, especially when attending social events.
Keep records of intake and/or weight loss progress.
When weight drops, give away clothes that no longer fit.
Break the habit of nibbling while cooking or cleaning up from meals.
Try low-fat and low-calorie food items (the taste keeps improving).
MoonDragon's ObGyn Health & Wellness: Obesity Overview & Description
Adapted from the Arizona Diet Manual (revised 1992)
NOTE: Bulk herbs are available through Mountain Rose Herbs and Nutritional Supplements are available through Herbal Remedies. To find supplements listed and not listed above, click on the links below:
RELATED LINKS
For a full list of available products from Mountain Rose Herbs, click on banner below:
HELPFUL PRODUCTS & FURTHER EDUCATION
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 2nd Edition
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 4th Edition
Prescription for Herbal Healing: The A-To-Z Reference To Common Disorders
-- by Phyllis A. Balch
The Complete Guide to Natural Healing
If you see a suggested Amazon product "not there" as indicated by an orange box with the Amazon logo, this only means the specific product link has been changed by Amazon.com. Use the "click here" icon on the orange box and it will bring you to Amazon.com and you can do a search for a specific product using keywords and a new list of available products and prices will show. Their product and resource links are constantly changing and being upgraded. Many times there are more than one link to a specific product. Prices will vary between product distributors so it pays to shop around and do price comparisons.
Educational materials and health products are available through Amazon.com. Use the search box provided below to search for a particular item.
HERBS, OILS, & SUPPLIES
Mountain Rose Bulk Herbs
Mountain Rose Aromatherapy Oils
Click Here To Visit Herbal Remedies Product Page
A Source For Medicinal & Ritual Herbs & Supplies
Aphrodisiacs Aromatherapy Bath & Body Care Bulk Herbs By The Pound Capsules, Tablets & Extracts Chinese Herbals Electronics Extracts First Aid Products Food Products, Mixes, Seeds, Snacks & More! Hair Care Products & Supplies Herbs & Oils, Kilo & Ton Hydroponics & Gardening Kava Products Kitchen & Housewares Mushrooms Musical Instruments Oral Care & Dental Products PC & IT - Computer Supplies & Assessories Skin Care, Cosmetics, & Gift Sets Smokes, Seeds, Cacti Spices, Salts, Sweeteners, & Seasonings Sports, Toys & Games Sweets, Candy, Chips & Snacks Stimulants Sedatives Teas & Coffees
Shaman Shop Home Page
