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Step by Step Instructions to Maintaining a Healthy Life-Style
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Nutritional Guide
FOOD and HOW TO CONTROL IT
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1 ) Avoid going on repeated diets, each of which usually sets you up to regain everything you lose,
and then some, just as soon as you “go off” your diet. Instead, fo l l ow the simple
guidelines below.
2 ) Don’t add any fat or oil to anything you eat... ever! This is by far the most important rule to
re m e m b e r, and it cannot be ove re m p h a s i zed. The wo rds “added fats and oils” have a very
specific and special meaning here, referring to all those unnatural fats and oils that humans
m a n u fa c t u re, pro c e s s, and add to the food they eat. There are no such things as added fats and
oils in nature. They just don’t exist. NATURE makes corn... HUMANS make corn oil, marg a r i n e
and deep-fried food. NATURE creates soybeans and peanuts... HUMANS manufa c t u re soy oil,
m ayo n n a i s e, and peanut oil.
It is very important to avoid ALL added fats and oils, not just because they’ll make you fat, but
because they’ll also make you sick, linked as they are to such disord e rs as breast and colon
c a n c e rs, heart disease, and other serious illnesses.
Eliminating added fats and oils means avo i d i n g :
• M a rg a r i n e,
• M ayo n n a i s e,
• O l i ve Oil,
• B u t t e r,
• Oily salad dre s s i n g s,
• Chips of all kinds (unless they ’ re baked),
• Fried fo o d s,
• F rench fries,
• C ream cheese,
• Ice cream,
• La rd,
• and any other manufa c t u red fat or oil.
Note that if you don’t like salads without dressing — try lemon juice and seasoning salt.
I t ’s delicious! Or... try any of the oil-free salad dressings now widely ava i l a b l e.
All the above-listed items are horrible for you. But the hyd rogenated products such as marg a r i n e,
m ayo n n a i s e, and all heated fats and oils are the wo rst, as they are high in trans fa t s,
s u b s tances that form when fat or oil is heated or heavily processed. Trans fats are directly implicated in
the onset and/or exacerbation of obesity, card i ovascular disease and cancer. Avoid these “foods”
at all costs.
3 ) Try to avoid processed foods high in sugar and white flour. Check your labels and do not eat
a nything that has too much of these items in the ingredient list, as they too contribute to
obesity and ill health.