DYOH-Chapters 13 and 14

Discover Your Optimal Health Virtual Book Club - Chapter 13 and 14

Chapter 13 – Discover the Habits of Healthy Eating

3 Fundamental Outcomes

1   .    Match your caloric intake to your caloric outtake once you are at a healthy weight, to maintain your optimal health

2   .    Eat mostly foods that optimize your body’s functions

3   .    Avoid most food that hurt your body’s functions

High weight:         BMI > 24.9

                           Waist circumference:

                           Women - >32 in.

                           Men - >37 in.

Weigh Loss

                  Slower weight loss (1 pound or so per week)

·      Portion Control – reduction by 25%

·      Lowering the glycemic index

Faster weight loss (1-2 pounds per week)

·      Meal replacements – a cost-neutral clinically proven, effective and safe way to lose weight quickly

·      5 Meal replacements & 1 Whole Food meal per day

Healthy Weight     BMI < 24.9

                           Waist circumference:

                           Women - <32 in.

                           Men - <37 in.

Incorporate the following

Eat breakfast everyday

·         Eat something every 3 hours

·         Use portion control

·         Eat mostly low-glycemic food

·         Eat lots of fresh fruits and vegetables

·         Approximately 50% low glycemic carbohydrates

·         Approximately 25% healthy, lean protein

·         Approximately 25% healthy fats

Manage and Maintain Healthy Weight

·          Find your set point – amount of calories to consume to maintain your healthy weight

·          Master Satiety – fullness

o   Eat healthy foods

o   Eat low energy density foods

o   Eat macronutrients

o   Drink lots of water

o   Be mindful of high calorie ingredients

Low Weight          BMI <20

The best way to gain weight is through an increase of healthy fats, complex carbohydrates, and proteins like nuts.

Foods that Optimize body functions

·         Fruits and vegetables

·         Fiber

·         Fish oils

·         Bioflavonoids – antioxidants

AVOID

·         Fried/fatty foods

·         High-glycemic foods

Chapter 14 – Discover the Habits of Motion

Integrating Increased Movement

·         General activity

·         Scheduled exercise

*Before you increase your activity and start actively increasing your energy expenditure, you should visit your physician for an evaluation.

NEAT – Non-Exercise Activity Thermogenesis – passive movement

·         Walking

·         Just say no to machines – do things manually

EAT – Exercise Activity Thermogenesis

·         Scheduled exercise – 30 minutes/day

·         Weight resistance training

·         Stretching

Additional reading:

Dr. A’s Habits of Health

Chapter 11 – The Science of Healthy Eating and Weight Loss

Chapter 14 – First Steps:  Introduction to Dr. A’s Habits of Motion System

Chapter 15 – Dr. A’s Habits of Motion:  Part 1: NEAT System

Chapter 16 – Dr. A’s Habits of Motion:  Part 2: EAT System