Thane Fitness AB-DOer, Руководство пользователя

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Step by Step Instructions to Maintaining a Healthy Life-Style
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Nutritional Guide
D O
S
1 ) A LWAYS BALANCE YOUR FOOD INTAKE -- so that your inta ke of carbohyd rates (all flour pro d u c t s
such as bread, pasta, etc., and all sweet foods) approximately matches your inta ke of protein (e. g . ,
meat, fish, fowl, egg, milk pro d u c t s, soy products). You may do this by simply eyeballing the fo o d s
your are eating. Example: if you have a dish full of pasta in front of you (high carbs) then you need
to balance it with what you approximate to be an equal amount (by volume or better, by we i g h t )
of high protein food. The best high protein foods are those fa t - f ree turkey or chicken breast deli
slices found in the deli section of your supermarket. They are inex p e n s i ve, and they are pure
p rotein, with NO fat, NO carbs. Note that egg whites are also pure protein, and may be eaten in
just about any (reasonable) quantity.
2 ) DRINK PLENTY OF WATER! Try to drink eight 8 ounce glasses of water each day, or more. It is
usually best to use bottled spring or distilled wa t e r, since the water in most are a s
to d ay is heavily treated with chlorine and other unhealthful chemicals.
3 ) The BEST possible foods to eat are green ve g e tables: eat all you want of them (within reason, of
c o u rse). And remember not to ruin things for yo u rself by adding oily salad dre s s i n g s !
T h e re are seve ral ve g e tables that actually use up more energy getting digested than they bring to
your body. The digestion of any food re q u i res an ex p e n d i t u re of energy by the body. Once the food is
digested, it releases its own sto red energy in the form of calories, which are then either used (“burned”) or
s to red, mostly as fat. Sometimes, the number of calories in a food is lower than the number of calories it
ta kes to chew and digest it. The act of eating, for exa m p l e, celery or cucumber, can be a weight losing
p roposition all by itself — without exe rcise or anything! Now isn’t that intere s t i n g . . . ?
Ve g e tables whose digestion can use more calories than they contain include:
• A l fa l fa spro u t s
• Beet gre e n s
• B roccoli - (a close call)
• C a b b a g e
• C a u l i f l ower - (a close call)
• C e l e r y
• C h a rd, Swiss
• C h i ve s
• C u c u m b e r
• Eggplant - (a close call)
• E n d i ve • G a r l i c
• Le t t u c e
• M u s h ro o m s
• Pe p p e rs - (a close call)
• Ra d i s h e s
• S e aweeds of all kinds
• S p i n a c h
• To m a to - (a close call)
• Turnip gre e n s
• Water chestnuts
• Wa t e rc re s s
F
O O D
P
R E PA R AT I O N
This subject could fill a book all by itself. The essential point to remember is, once again, to avoid added
fats and oils! Do not fry with oil. Use non-stick pans and fry with wa t e r. A little ex p e r i m e n tation and yo u ’ l l
see how easy this is. Also remember that any menu that contains oil, butter or margarine can easily be
made as well or nearly as well without those ingre d i e n t s. You must experiment to apply this concept to
every one of your favorite re c i p e s, but the rewa rd for doing so is very high. It will mean better and better
health as well as greater and greater success.