On the eating side, the best piece of advice I can offer right away, is to be mindful of your body’s hunger signals. I can’t tell you how many people skip breakfast and by the time two o’clock rolls around, they don’t care what goes into their body. And with so many fast food unhealthy options around us, you can consume an entire days worth of calories in 10 minutes. You will never get on track doing that. So be prepared with healthy whole food snacks, be mindful of what you are eating on your plate, and DON’T SKIP BREAKFAST!!!
Fitness has to be incorporated into your life like brushing your teeth. You would never skip that- right? You have to make time for it and that’s the bottom line. You have 30 minutes to watch a show or talk to a friend- you can find time to be active. The benefits will become addictive!
We, as parents, have to take responsibility for how our children are treating their bodies. Most importantly, we have to be their role models for healthy eating and staying active. We have to stock our houses with fresh whole foods so that they are available to our children and keep empty calorie junk food to a minimum. This includes soft drinks, fatty fried foods and high sugar foods. We have to prepare healthy meals filled with whole grains, lean protein, veggies and fruits.
It is great to enroll your child in a sport because it ensures consistent exercise. However, we have to place importance on our activity also. Our children do what they see. If you treat your body with respect, they will do the same!
First, high fat foods make you fat. Foods that are fried (fried chicken, French fries), and high fat meals like pizza and red meat aren’t the best choices.
Second, high sugar foods like those containing refined white sugar, dextrose, and corn syrup. These are also fat foods. This would include cakes, cookies, white bread, and white pasta. Foods in these categories are counterproductive in getting you fit and energized!
There are so many foods that you can incorporate into your diet that you will absolutely enjoy and that are delicious. Whole grains like oats, brown rice, barley, and quinoa. Every vegetable and every fruit you see in the produce section (that’s a lot!!!), beans, seeds, nuts, lean meats, and low fat dairy products.
But let me explain. The ability for this water absorbing capacity in these foods is due to the soluble fiber that is in the foods. That’s really what we are talking about here- foods that contain what I like to call super fiber. All fiber foods have hydrophilic qualities. HD foods just have magnanimous hydrophilic capabilities. Now you get that we are talking about fiber.
So how many times have we heard that fiber is responsible for so many health benefits like lowering serum cholesterol, blood pressure, diabetes risk AND improving digestive problems like reflux, irritable bowel, constipation and diverticulosis. Not to mention that it keeps you full for longer. Now imagine these capabilities magnified. If HD foods have the capacity for all these health benefits plus aiding in your digestion in a super way- they are certainly not making you fat!
Now let me just say that if you are eating a common western diet that a typical American eats- a lot of processed foods, high fat protein foods and few fruits and veggies and introduce super fiber hydrophilic foods to your body – your dirty insides may have some adjusting to do. Imagine your sink clogged with a year’s worth of hair. In order to get rid of it- you bring in the Drano. That doesn’t work so you call in the plumber. After 300 dollars and a clump of hair the size of a tennis ball- you have a clog free sink. But it was expensive and annoying and could have been avoided if you cleaned out your sink once in a while!!!
I shouldn’t talk because it’s happened to me more times than I care to share. THE POINT IS- The HD diet cleans out your body which makes you flatter not fatter. But all that work your body has to do to get back on track may cause some discomfort. Then you’ve got your clean slate to continue on your HD diet journey.
That’s because to make up for the deleted flavor and texture from removing the fat, there will be added sugar, starch thickeners, and flour which adds calories. Often, we mindlessly pick up a box of cookies because it says “Low Fat” on the package. Be sure to read the Nutrition Facts on the label for the calories that are in a serving.
Remember the serving size may be less than the portion you are consuming.
The best way to eat throughout the day is to eat small, well balanced meals all day long.
We need carbs to maintain our energy!. If you eat less than 130 grams a day it can lead to ketone build up(partially broken down fats) in your blood. This is called ketosis which can cause you to produce high levels of uric acid which is a risk factor for gout and kidney stones. A healthy meal plan includes complex carbs from whole grains, fruits and veggies. You always need balance in your eating plan to provide you with all the energy and nutirents your body needs!!
The literal translation of the word hydrophilic means “water- loving” I like to think of it as hydro(water) and philic(filled).Foods that contain hydrophilic properties are foods that possess a high amount of aquatic fiber that when ingested absorbs water and forms a gel in your stomach so that you remain full for longer . When you build your meals around these foods, your body responds. Your digestion, hydration, hormones, and blood glucose levels all improve and you feel energetic and healthy. Not to mention that these foods provide an abundance of vitamins and minerals!!
- Unprocessed seeds like chia seeds( my plan’s super food), sesame, sunflowers and nuts
- Grains like oats, barley, brown rice
- Vegetables like okra, beets, asparagus, broccoli, celery, carrots, Brussels sprouts, and spinach
- Herbs like parsley, basil and sage
- Seaweeds like kelp and dulse
- Legumes like kidney, lima, soy, lentils, and chick peas
- Pectin fruits like apples, pears and berries
- Herbal teas like nettle and slippery elm
- Supplements of psyllium husk and aloe Vera
The foods that have high water content on my plan with little water absorbent qualities are termed hydroneutral and the foods that have little or no water content with no water absorbing capacity are classified as hydrophobic. Therefore, the HD Diet enlightens people to categorize foods differently than any other plan on the market.
There is an added value to the HD Diet exercise plan. My plan includes a regimen for bone and joint health that no other plan emphasizes. In addition to your routine of cardiovascular exercise(to burn calories) and weight training exercises(to build muscle), there will be exercises for your joints and bones to prevent osteoporosis, and arthritis.
The HD Diet exercise program strengthens your muscles, bones and joints to invoke the healthiest you.