[at-l] Holiday Eating Plan

[janl2 at mindspring.com (Jan Leitschuh)]

JUST IN TIME FOR A DAY OF GLUTTONY:

 From the Revival Soy website:

8. "Exercise - No shape-up plan is complete without a good exercise
       component. Exercise helps boost the metabolism, tone the body and
       speed weight loss. It's also an effective anxiety buster,
       relieving muscle tension, burning up stress hormones and
       stimulating the release of endorphins. A brisk walk for 45 minutes
       a day can add up to another pound lost every 17 days."


Grey Owl, you full HOUR of walking carved off FIVE pounds in four weeks.
Extra turkey for YOU, brother.
;-)

How about this one?

7.

       "Watch portion size - Just adding an extra 1/2 cup of cereal,
       tablespoon of butter, extra ounce of meat and slice of bread to
       the daily diet can add up to about 320 extra calories. If done
       consistently, this could produce another pound of fat every 11
       days! Using measuring cups and spoons and a small scale can help
       keep portions under control."

That every 11-day thing got my attention...


The rest:

1.

       Eat a nutritious diet - First and foremost, the daily food plan
       should provide all the nutrients the body needs to thrive,
       including plenty of protein, at least five servings of fruits and
       vegetables, 25-30 grams of fiber and 8 glasses of water.

    2.

       Spread out daily food intake - Eating 3 meals and 2-3 snacks each
       day is key, as skipping meals or waiting too long before eating
       can slow the metabolism, lower blood sugar levels, and increase
       the risk of bingeing.

    3.

       Make sure each meal or snack contains protein - Eating protein
       with every meal or snack helps slow the rise and fall of blood
       sugar and reduce hunger cravings. Soy protein is an excellent
       choice because it's a high-quality protein that's low in fat and
       calories. It also has a low glycemic index, which means it won't
       trigger a sharp increase and decrease of blood sugar. Recent
       studies have also shown that soy protein helps reduce hunger and
       extend the period of feeling ?full.? And, the FDA states that 25
       grams of soy protein per day, with a diet low in saturated fat and
       cholesterol, may reduce the risk of heart disease.

    4.

       Eat more soy and soy isoflavones - To receive the full benefits of
       soy isoflavones, a health expert panel advocates 160 mg a day,
       which is approximately the amount contained in 6 glasses of soy
       milk or 6 servings of tofu. But that's a lot to swallow, and may
       add an extra 24 grams of fat to the diet! Taking isoflavone pills
       may sound like a good idea, but they don't work as well as natural
       isoflavones combined with soy protein and may interfere with
       mineral absorption.


    5.

       Trim the fat - Since fat is the most concentrated source of
       calories, eating too many fatty foods is a fast-track to weight
       gain. Easy ways to cut back on fat include using nonfat dairy
       products, fat-free salad dressing and margarine and lean meats
       whenever possible. Poultry, meats and fish should be skinned and
       trimmed of all visible fat before cooking. And of course fried
       foods, cream sauces, butter, gravy, full-fat cheese or dairy
       products and rich desserts should be cut back or eaten only
       occasionally.

    6.

       Practice enjoyable eating - Those who feel deprived won't stay
       with an eating plan for long, and completely cutting out favorite
       foods can backfire. A more flexible approach is needed. Most foods
       can be eaten sparingly and less often, or enjoyed in lower-fat,
       healthier versions. The overall goal is to eat foods that play a
       dual role: good for the taste buds and good for the body.

    9.

       Drink plenty of water - The body needs at least eight 8-ounce
       glasses a day to wash away toxins, replenish lost fluids, prevent
       constipation, and reduce water retention or bloating. For best
       results, water should be sipped a little at a time throughout 
the day.