“Moderate replacement of dietary carbohydrate with low-fat, high-protein foods in a diet containing a conventional level of fat significantly improved… cardiovascular risk profiles in healthy…subjects.”– B.M. Wolfe, University of Western Ontario
A common assumption people have is that switching over to a healthier lifestyle means a lot more money and a lot more time in the kitchen preparing these healthy meals. That’s not true, at least not the way the eat more—smarter—program works. It focuses on enabling you to eat more SANE food while spending as little time and money as possible. While growing your own vegetables and buying organic food is great, I am going to assume that spending any more than twenty minutes and $10 on food per day is not practical. Eating more—smarter—is based on general principles that work in real life.
Also keep in mind that obesity has been linked to a long list of ailments:
Cancer of the Esophagus
Renal Cell Cancer
Impaired Respiratory Function
|Carpal Tunnel SyndromeChronic Venous InsufficiencyDaytime Sleepiness
Deep Vein Thrombosis
Type 2 Diabetes
Impaired Immune Response
|InfertilityLiver DiseaseLow Back Pain
Obstetric and Gynecologic Complications
Urinary Stress Incontinence
With excess body fat linked to such major problems, there’s no need to worry about minor dietary issues before we’ve switched from inSANE food to SANE food. As researcher John Yudkin from the University of London puts it: “There is no point in worrying about imaginary dangers. If you do, you will be likely to go on overlooking the real dangers.”
Another example of this principle is artificial sweeteners. Has a typical intake of artificial sweeteners been proven fattening? No. Has a typical intake of sugar and high-fructose corn syrup been proven fattening? Yes. If you crave sweets, do not worry too much about replacing sugar and high-fructose corn syrup with artificial sweeteners. Of course, eliminating all sweeteners would be ideal. Or you could use natural non-caloric sweeteners such as stevia. But there is no need to worry about the possible negative effects of artificial sweeteners before you’ve freed yourself from the proven negative effects of actual sweeteners.
The Five Steps to Eating More—Smarter
These steps are designed to help you develop excellent health along with a world-class physique. If your goals are more modest, then you don’t need to follow these rules precisely. Do what works for you. The key is letting the scientific facts guide you to make sure that you accomplish your goals as efficiently as possible.
- Swap starches and sweets for non-starchy vegetables and protein
- Remember your ancestors
- Buy groceries in bulk to save money
- Drink Lots of Water And Green Tea
- Do What Works For You
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- Brownell, Kelly, and Katherine Battle Horgen. Food Fight. 1 ed. New York: McGraw-Hill, 2004. Print.
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- Saltzman E. Benotti P. The Effects of Obesity on the Cardiovascular System In: Bray GA, Couchard d, James WP, eds. Handbook of Obesity. New York: Marcel Dekker, 1997: 637-649.
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- Amy NK, Aapoundorg A, Lyons P, Keranen K. Barriers to routing gynecological cancer screening for White and African-American obese women. In J Obes. 2006; 30: 147-155.
- Brownell KD, Puhl R, Schwartz MB, Rudd L, eds. Weight Bias: Nature, Consequences, and Remedies. New York: Guilford Publications; 2005
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- Neumark-Sztainer D, Story M, Harris T. Beliefs and attitudes about obesity among teachers and school health care providers working with adolescents. J Nutr Education. 1999; 31: 3-9.
- Puhl R, Brownell KD. Bias, discrimination, and obesity. Obes Res. 2001;9:788-805.
- Roehling MV. Weight-based discrimination in employment: Psychological and legal aspects. Pers Psychol. 1999; 52: 969-1017.
- Schwartz MB, O’Neal H, Brownell KD, Blair S, Billington C. Weight bias among health professionals specializing in obesity. Obes Res. 2003;11:1033-1039.
- Yudkin, John. Sweet and Dangerous. Washington D.C.: Natl Health Federation, 1978. Print.
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