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You've heard it before, I'm sure; "You are what you eat." While this saying may
be old, it's certainly the truth. It's no wonder that there are so many people
suffering from obesity in North America, when the typical diet is laden with fat
and sugar. I'm here to separate fact from fiction when it comes to food, so read
on!
Most people know that eating a variety of foods helps to make a healthy diet.
Slowly, people are also learning that eating less more often is also a good way
to lose weight and stay healthy. Ian Edmunson, a nutritional advisor for Fitness
First, and Bangkok-based gym agrees, "People need to eat small, regular meals at
least four to six times a day." The logical explanation for this, as Edmunson
explains, is that in order for your metabolism to work effectively, it
needs a constant but not excessive supply of energy (calories).
So now we're all educated on when to eat, but what to eat? There's food all
around us, and sometimes it's difficult to make a smart choice, as we've heard
many times before. The truth is that there isn't a really a bad decision, as
long as you moderate yourself. With this in mind, let's examine some key facts
about the staple foods in our diets.
Rice -- In the 1960s, many people started falling victim to the seventh level of
Fad Diets, which consisted of eating rice (and only rice!). It wasn't long
before people started to realize that those who adopted this regime suffered from severe nutritional deficiencies, and the diet was dropped. This
isn't to say that you should avoid rice completely, however. This ancient grain
has been feeding more then half the world's population for thousands of years.
It's easy to digest, gluten-free, a good source of energy, and many types of rice are
enriched with iron and B vitamins. Be warned, however that eating too much rice
can cause thiamine deficiency, and brown rice may prevent iron and calcium
absorption.
Apples -- "An apple a day keeps the doctor away." There is some truth to that, but it really depends on who you are. Apples are an excellent source
of fiber, which helps lower blood cholesterol (they are, however, fairly low in
nutrients). Diabetics can enjoy this flavorful fruit, because it contains
natural fructose (a type of natural sugar that is slowly absorbed into the blood
stream, compared to sucrose (table sugar)). When I was little, my grade one
teacher told us that eating an apple was almost like brushing your teeth, and it
turns out she was right! Eating an apple increases saliva flow, helping to
enhance dental hygiene.
Cheese -- Most types of cheese are VERY high in sodium and saturated fat, other
kinds might cause allergic reactions and migraines in some people. Cheese is,
however, a good source of protein, calcium, and B12. Aged cheeses, such as
cheddar, may even help fight tooth decay. All these things contribute to the
elevated number of doctors that say that cheese should not be a staple food, but
as garnish or special treat. Children, pregnant women, adolescents and thin
women who are threatened by Osteoporosis, are all exceptions to this rule,
however. (They need extra calories and calcium.)
There are positive and negative sides of every kind of food. Chocolate can be a
necessity to a diet, if it is eaten only occasionally, helping to keep the body
healthy. (Chocolate has been proven to make people happier, and it's also a
quick energy boost.) Certain aspects of your diet also affect your health. Let's
examine two common problems among teenagers, both of which can easily be solved
with slight diet changes!
Acne -- How many times have you been told that greasy foods don't cause acne? I present to you some shocking new evidence. A study in Papua New Guinea and
Paraguay shows that teens in the two countries are less likely to have breakouts
as compared to more developed areas of the world. Here's some simple math: High-glycemic
diet (think Twinkies) + Processed Foods = Over-production of Insulin + Over-production of Hormones = Too Much Oil in your Pores = Zits. "If you eat grains,
drink milk, or have any processed foods, you essentially have a high-glycemic
load diet," says Loren Cordain, PhD, a Colorado State University health and
exercise scientist. (He led one of many new studies investigating this theory.)
So, what can you eat that isn't high-glycemic? Well, finding something might not
be as easy as you think. "About 85% of the grains in the western diet are
refined and highly glycemic," adds Cordain. However, eating fresh fruits and
vegetables (a good source of vitamins A and C), whole grains and cereals (they
aren't refined, so they're a good source of zinc and B vitamins) and lean meats,
poultry and fish (zinc!) To help you stay blemish free, try avoiding kelp
supplements, iodized salts and large amounts of any B vitamin. Also, you should
keep in mind that in addition to all these things, you should gently wash your
face once or twice a day!
And finally, Body Odor (everyone's favorite) -- So, you're suffering from a bad
case of B.O., eh? What you need to is eat some oysters, whole grain cereals, lean
beef, some leafy greens, nuts and a good serving of scallops. Oh, and have a
couple of glasses of water to help yourself. I also advise that you go easy on
any eggs, fish, liver and legumes you plan on eating in the near future, and to
avoid chili peppers, onions, garlic, coffee and other stimulants. And try having
a daily shower, that'll make everyone happy.
Sources
May, Kelly. "Battling the Bulge". Bangkok Post Student Weekly Online. June 23,
2003 [Online] http://www.student-weekly.com/thisweek/230603_feature_01.html
Foods that Harm, Foods that Heal. Reader's Digest: Montreal. ?? 1997
Onion, Rebecca. "NEW ZIT CURE!" YM Magazine. April 2003
Kirchheimer, Sid. "Is Acne Fed by the Western Diet?" December 2002 [Online]
http://my.webmd.com/content/article/57/66010.html
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