Overweight and obesity carry an increased risk for leading causes of death and illness. These include prescription drugs, heart disease, cancer, diabetes, emotional disorders, alcohol, tobacco, suicide, and chronic conditions like arthritis.
One rule is 105 pounds for 5 feet in height, plus 5 pounds for each inch above 5 feet, with a range of 15-20 pounds on each side of that number, with lower numbers favoring longevity.
Another rule given by one doctor—undress in front of a mirror and be honest! Here are tips to better health and weight control without dieting, remembers as NEW START.
Nutrition: Whole food are better than refined starches, carbohydrates or fats to be avoided. Aim for whole grain breads and cereals as more satisfying and healthier. They aren’t bad or fattening—it’s what we put on them. How about toast with unsweetened peanut butter and a sliced banana or apple for breakfast, or maybe granola with fruit and almond milk? Millions aren’t hungry for breakfast. Their stomach worked half the night and they stored the calories instead of burning them. Fill your tank in the morning before you do the day, not at the end.
For dinner (defined as the main meal of the day and ideally by early or mid-afternoon) load up with salad but limit dressing to 1-2 tsp, or add some peas for interest. Peas or legumes are a great source of protein and nicely complement starches like potato or pasta. Go easy on the cheese and have a generous serving of vegetable like beets, broccoli or green leafies.
Exercise: Walking is one of the best forms of exercise. The goal is to increase your speed and distance so you can cover a mile in 15 minutes, but initially stay in your comfort zone. Exercise has many benefits for blood pressure, blood sugar, HDL cholesterol, attitude, etc. Exercise helps digestion, elimination, bone density and metabolic rate to burn more calories.
Water: All body functions occur in a fluid medium. The body averages 75% water with the brain and kidneys higher, so help those functions with 5-6 glasses of water a day. Weight programs tell their people to get plenty of fluid as it helps offset hunger. A glass or two of hot water 15-20 minutes before dinner will help digestion and is better than a diet pill.
Sunlight: Science is discovering numerous benefits of sunlight, the sunshine vitamin. It tends to lower cholesterol and vitamin D helps prevent spread of cancer. It also helps absorb calcium. Sunlight is important to the melatonin cycle that helps immunity and sleep cycle.
Temperance: This means moderation in things that are good for us, but abstinence from those that are not beneficial, such as most spices—mustard, pepper, pickles and condiments irritate the stomach, tend to overeating and adversely affect the blood and create a thirst for alcohol or caffeine, both of which have numerous adverse effects and should be avoided.
Air: Pure air is an aid to a wholesome appetite for healthy food. Smoking is an addiction that can be broken by the use of this NEW START concept.
Rest: Seven hours of sleep is better than 5 or 6. Creativity and mental function is better with plenty of sleep. This concept is expanded by the stomach as needing 5-6 hours to digest a meal and recover before another meal. NOTHING between meals except water, and nothing to eat after 4 pm would be optimal. This means two good meals a day, breakfast and dinner early to mid-afternoon is best for health and weight. We’re sorry about the business world.
Trust in God & Nature: Overeaters Anonymous, AA and many groups recognize the key to success includes a spiritual dimension with God’s help. He meets us more than halfway. Christ said, “Man shall not live by bread alone, but by every word of God.” Matthew 4:4.
As an aid to good habits with a biblical basis, the reader may appreciate several chapters on healthful eating and related topics in an online non-denominational book here: http://www.whiteestate.org/books/mh/mh23.html
More tips on weight loss and eating at:
Video Link: http://www.youtube.com/embed/e9nGskTELdQ
NEW START is the focus of a chapter in Dr. Richard Ruhling’s book, God Bless America? with mostly 5 star reviews on Amazon/Kindle, https://www.amazon.com/dp/B075896HPD and it’s NO CHARGE Sunday for Christmas! Amazon offers an app (also no charge) for reading on computers.
Video Link: http://www.youtube.com/embed/vmMb9h7VZMQ
His website offers further help on health issues at http://RichardRuhling.com
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