Sexy Forever: How to Fight Fat After Forty (23 page)
Read Sexy Forever: How to Fight Fat After Forty Online
Authors: Suzanne Somers
Tags: #Health; Fitness & Dieting, #Aging, #Diets & Nutrition, #Diets & Weight Loss, #Weight Loss, #Women's Health, #General, #Diets, #Weight Maintenance, #Personal Health, #Healthy Living
For you Somersizers—I realize this is all new information. The purpose for this shift, again, is to condition you to eat properly balanced meals, in proportions that accelerate weight loss and support your body nutritionally. While these approved carbohydrates will produce a small insulin response, I have found adding this small amount of low-glycemic carbohydrates supports serotonin production (one of our feel-good hormones) and helps us to feel satiated. In the past, I recommended you get your carbohydrates from low-starch vegetables, but as I said, people were opting out of eating vegetables at all. Now, as you can see, I’ve insisted on including vegetables, and I’m giving you the option to include a small portion of approved carbohydrates with meals or snacks.
Your weight loss patterns will help you determine the amount of carbohydrates you include in your daily meal plan. If you are not losing steadily, you may need to back off on the carbs. If you are losing steadily, stay within the serving amounts recommended. Each of us has a different metabolism, and you need to customize the plan to work for you. At
SexyForeverPlan.com/book
, we can customize a program just for you.
Fruit contains natural sugar, but it still causes a rise in your blood sugar and a release of insulin. Unlike refined sugars, however, fruit also contains a good source of fiber, which slows the effect of sugar in your bloodstream. Plus it’s loaded with nutrition—all those fabulous antioxidants! While some low-carb programs recommend eliminating fruit, there are too many health benefits to be that extreme. Instead, the Sexy Forever plan guides you to eat fruit in a way that maximizes your digestion and allows you to reap the benefits of the vitamins, minerals, fiber, and phytonutrients clinically proven to reduce the risk of cancer, stroke, heart disease, and high blood pressure. Plus, fruit is nature’s most amazing sweet!
It’s always better to eat whole fruit than to drink fruit juice. The whole fruit provides much more fiber, and remember, that slows the absorption of blood sugar into your body. Fruit juice is very high in natural sugar—especially juices that contain fruit juice concentrate as sweeteners. Similarly, dried fruit is very high in natural sugar. Therefore, it’s best to eat whole fresh fruit to avoid those intense surges of insulin and to get all of nature’s benefits. Frozen fruit is a great asset in making fruit smoothies, for an icy treat. This is the only place where I will sometimes add a little fruit juice—to make my morning smoothie.
Alan provides a good example to understanding how much natural sugar is found in fruit. He has a serious addiction to fresh fruit. He craves it. Now that I understand his gluten sensitivity, it all makes sense. Because he was fighting a serious allergy to gluten, his body was not absorbing nutrition. This is what made him feel so tired; his body was craving sugar as a means for survival. Whereas with my granddaughter the food intolerance fueled a craving for sugar, with Alan this fueled his craving for fruit. While fruit is certainly a better choice than candy or refined sugar, Alan was eating fifteen to twenty pieces of fruit a day. He thought this was great for his health, but when he had his blood work done, he was actually prediabetic … all from eating fresh fruit! This just goes to show you, sugar is sugar. Now that he is off gluten and properly absorbing nutrition, his fruit cravings have subsided and his blood sugar levels are back in check, plus he feels so much better—no bloating, fatigue, or constipation.
To maximize nutrition, digestion, and weight loss, fruit should be eaten on an empty stomach and not combined with any other foods. When we have a substantial release of insulin, we want to make sure that food will be burned off rather than stored as fat. If we have a big breakfast of fruit, eggs, butter, and sausage, the proteins and fats do not cause any rise in blood sugar, but the insulin release spurred by the fruit may lead to the rest of the meal being stored as fat. So if you want Fruit and Protein for breakfast, you would eat your Fruit first, then wait an hour before you have Proteins and Healthy Fats. Again, it will become very clear how to do this when you see the Weekly Menus to come; you’ll understand the flow of this process.
Here are the guidelines for eating Fruit:
- Eat Fruit alone, on an empty stomach.
- Eat Fruit alone, one hour before a Protein/Healthy Fats/Vegetable meal.
- For breakfast, eat Fruit alone, then wait at least twenty minutes before Carbohydrates.
- Eat Fruit alone, as a snack at midmorning, or late afternoon.
- As a snack or for dessert, eat Fruit two hours after a meal.
- Fruit is not recommended after dinner, with the occasional exception of berries.
A significant aspect of this program is that we lose weight by eating. Food fuels your metabolism. The shift is that you will be eating nutritious food, rather than the processed, packaged, dead foods found in bags and boxes at the grocery store or in the diet section. For this reason, you can’t skip meals. You have to eat. (Isn’t that nice?) When you skip meals, you force your body to live off your fat reserves. While this seems like a good idea in the short run, if your body is not receiving nutrition on a steady basis, it will become trained to store your food as fat, rather than burning it off as fuel. This is the body’s natural survival instinct. Low-calorie diets will cause initial weight loss, but then the body will shift into survival mode and hold on to that next meal for fear you will not feed it again soon.
B
ERRY
G
OOD
The dark, intense color of blueberries, blackberries, and raspberries is a key to the nutrition locked inside; the more intense the color, the higher the antioxidants. Berries are also very high in fiber. By now you are an expert in knowing that fiber reduces the effect of insulin. For this amazing reason, berries get a bit of an exception from the rest of fruits. While you are in the Weight Loss Phase, it’s okay, on occasion, to add berries after a meal. This really helps when you are at dinner and everyone is ordering dessert. Get yourself a nice bowl of fresh berries. It’s still best if you can wait two hours after your last meal, but this is a place where I teach you how to create only slight imbalances. I would much rather you have a little bit of insulin from berries than completely blow it by ordering a cupcake loaded with sugar and white flour. And I feel great knowing you are building your immune system with all those amazing phytonutrients. Berries can be quite expensive, but at some mass retailers, like Costco, you can find large containers for the same price you might pay for one little container at the grocery store. This allows for fresh berries more often! A luxury, and it’s a little easier on the wallet.
On the Sexy Forever plan, we feed the body at least three times a day, plus snacks as needed. The key is clean, real food, filled with nutrition. This actually increases your metabolism. Plus, once you are giving your body the nutrition it craves, you will require less food to feel satisfied. Some people eat small meals every couple of hours, while others stick to three meals. You have freedom with this program, but you must feed the body, without overeating, in order to get results! You have the opportunity to customize these plans at
SexyForeverPlan.com/book
.
While experts may have varying opinions on many aspects of health, one issue where we generally find consensus is on keeping the body hydrated with water each day. Why is water so important to our bodies? Water assists in all aspects of the functioning of the human body. All living things must have water to survive. People can’t live for more than a few days without water. Water is the main ingredient in the fluids of the body’s systems. Fluids travel through your body, carrying nutrients and waste to and from all your cells and organs. Water also keeps your joints lubricated.
When your body generates a lot of heat, water comes up through your skin as perspiration, and it evaporates into the air. This process cools down your skin, which cools down your blood, which cools down the whole body. That’s why water is especially important when you are exercising or when the weather is hot. Give your body the water it needs! Our bodies lose two to three quarts of water every day and we must replace it. Don’t wait until you’re thirsty to drink water. If your mouth gets dry and you feel thirsty, you are already experiencing the first sign of dehydration.
Drink eight 8-ounce glasses of water each day. You may need less water if you eat foods that have a lot of water in them, like fruits, vegetables, and soups. Other liquids count toward your water intake. Sodas contain water but are filled with chemicals, sugar, and empty calories, so they are not part of the Sexy Forever plan. Chemicals are not sexy. And sugar causes weight gain … definitely not sexy!
Water is also essential in the digestive process. Starting in the mouth, saliva is made mostly of water, and it helps break down food in the mouth. Then your digestive juices are made mostly of gastric acids and water to keep things moving properly. Here’s another tip to maximize your digestion; try not to drink too much water with your meals, since it can dilute your digestive juices. Your stomach acids are strongest right before you begin a new meal. These acids break down the food and pass it from the stomach into the intestines. If those acids are diluted, you have less power to process the food. Best to drink your water between meals, or eat at least half of your meal before you drink water to optimize those essential gastric acids.
As for flavored waters, as long as they are free of sugar, artificial sweeteners,
or juice, you may have them. Still, my preference is purified, noncarbonated water, maybe with a little lemon. And remember, stay hydrated!
Remember, when you eat Carbohydrates you will have a rise in your insulin—therefore, I recommend that you don’t eat fat, or eat only minimal fats, when you choose to add that Carbohydrate as a snack or to a meal. As a rule, if you are eating a Carbohydrate as a snack, wait two hours before your next Protein/Healthy Fats meal. This will continue to isolate the insulin produced by the carbohydrates. After two hours, you may choose to have a Protein/Healthy Fats meal. The insulin will now be processed and you do not have to worry about the insulin carrying those higher-calorie proteins and fats to the fat reserves. Again, it’s important that you do not add even approved Carbohydrates to a meal high in fat.
S
UPERFOODS AND
S
PICES
Superfoods are foods readily available with more natural power than a packed medicine cabinet! These foods are nature’s way to reduce your risk of cancer and heart disease, lower your cholesterol, and boost your immune system across the board. Like superheroes, they each have different powers, but all fight for good against evil. Some have a high phytonutrient content, some are excellent sources for essential omega-3s, others are packed with protein or loaded with antioxidants, some are natural digestive cleansers, and more. And they can all be found in their whole, unprocessed state at the local grocery store. These foods are some of the best choices to boost your immune system and give your body the essentials for good health. And they taste delicious! Make it a habit to include them often in your daily meals.
Salmon
. This cold-water fish is loaded with omega-3 fatty acids. This good source of monounsaturated fats helps lower cholesterol and the
risk of heart disease, plus helps with memory loss, Alzheimer’s, and arthritis. Remember to avoid farmed salmon—insist on wild-caught.
Eggs
. An excellent source of protein. Look for organic omega-3 and DHA-fortified eggs for added benefits. For those who have a hard time affording organic protein, organic eggs are the least expensive form of organic protein and are versatile for breakfast, lunch, and dinner.
Nuts
. They are one of nature’s perfect foods, rich in protein, healthy fats, and good carbohydrates. You’ll find they are rich in omega-3s, manganese, copper, and ellagic acid (shown to support the immune system and provide anticancer benefits). Nuts are heart-healthy, promote cognitive (brain) function, and provide anti-inflammatory benefits. Even though they contain protein, fat, and carbohydrate, I have categorized them as Carbohydrates in the program, and recommend about ten nuts per serving.
Quinoa
. This ancient “grain” from the Incas has a crunchy, nutty flavor. While it may look, taste, and act like a grain, it’s actually a relative of leafy greens, like spinach and Swiss chard. This is an excellent choice for vegetarians, because it contains the nutrients of a complete protein, meaning it has all eight essential amino acids! It’s also a good source of lysine, which the body uses for tissue growth and repair (and can help heal cold sores, by the way). It’s packed with manganese, magnesium, iron, copper, and phosphorus, and studies show it could be beneficial for fighting migraines, diabetes, and atherosclerosis. What I love is that it cooks in minutes and it has a low glycemic index, 35. Therefore we categorize it as a Carbohydrate for this program. Try it warm for breakfast with nonfat milk.
Sweet Potato
. If you think sweet potatoes, topped with brown sugar and marshmallows, are just for Thanksgiving, you are sorely mistaken! This amazing vegetable contains root storage proteins with significant antioxidant benefits, including glutathione, which, as we’ve discussed, is one of nature’s most important antioxidants. They are also loaded with beta-carotene, vitamins A and C, manganese, copper, fiber, vitamin
B
6
, potassium, and iron. Because they are a little high on the glycemic index (54)—technically they are Insulin Triggers—we will wait until we are on Level 2—Lifestyle Phase to incorporate them, when your cells are cleaned out and ready to absorb their nutritious goodness!
Olive Oil
. You know by now what a fan I am of olive oil. This monounsaturated fat has excellent health benefits. In this country, high fat intake usually refers to fake fats in processed foods, including dangerous trans fats. In other parts of the world, high fat intake is actually synonymous with excellent health, because these people eat the right kind of fat! The Mediterranean diet, rich in olive oil, creates a lower incidence of heart disease, diabetes, colon cancer, asthma, and atherosclerosis. A clinical study showed that after six years, those most closely following a Mediterranean diet, rich in olive oil, had half the risk of overall mortality. I buy extra virgin olive oil by the case (much less expensive this way) and I reach for it several times a day.
Tomatoes
. By now most of you have heard about the amazing studies on the benefits of lycopene, a phytonutrient. Lycopene is a carotenoid found in tomatoes, and, in fact, is found in higher concentration in cooked tomato products, like tomato sauce and even ketchup (naturally sweetened, please!). This phytonutrient has been proven to have antioxidant and cancer-preventing properties because of its ability to help protect cells and other structures in the body from oxygen damage. Studies have shown lycopene aids in prevention against the following types of cancers: colorectal, prostate, breast, endometrial, lung, and pancreatic. Plus, lycopene has been shown to be a powerful antioxidant in preventing heart disease. I grow my own organic tomatoes, and they are truly nature’s gift.
Cruciferous Vegetables: Kale, Broccoli, Red Cabbage
Kale
. This dark green leafy vegetable is the undisputed king of the nutrient-dense world of nature. Kale includes ten to fifteeen glucosinolates to fight cancer, which work by activating detoxifying enzymes in
the liver that help neutralize carcinogenic substances. Just one cup has 88 percent of your vitamin C requirements for the day, plus nearly double the amount of vitamin A you need daily to keep vision and lung health at optimum, in addition to manganese, fiber, calcium, and a host of other nutrients. I love it sautéed with olive oil. So good. So good for you.
Broccoli
. While not quite as nutrient dense as kale, broccoli has the same amazing benefits for cancer fighting and cell cleansing. It’s an all-around good guy and a staple several times a week in my meals. It’s high in vitamins C, K, and A, as well as folate, dietary fiber, manganese, potassium, and more. I love it with olive oil and lemon.
Red Cabbage
. Cabbage is packed with anticarcinogenic sulforaphane. Like others in the cruciferous vegetable family, this cancer warrior has been shown to prevent colon cancer, promote proper estrogen metabolism in women, and lower the risk of heart disease. Consumption of cruciferous vegetables is known to reduce the risk of lung, colon, breast, ovarian, and bladder cancer. Now, research reveals that cruciferous vegetables provide significant cardiovascular benefits as well. Green cabbage is good too, but red cabbage provides ten times the nutrients.
Berries
. I have already told you about my fondness for berries. Talk about buzzwords in the world of phytonutrients—berries rank the highest in phytonutrients of all fruits, plus they are high in vitamin C and potassium. What does that mean for you? Just by enjoying nature’s sweet treats, you can lower your risk of heart disease and cancer. Plus, since we know inflammation is the root of chronic disease, why wouldn’t you indulge in berries and benefit from their anti-inflammatory qualities? Go for the deepest-colored berries, such as acai, blueberries, and pomegranates, for the highest antioxidant levels. And be sure to check out Sexy Forever Maqui Juice Blend. I drink one ounce every day.
Yogurt
. Loaded with calcium, iodine, riboflavin, and vitamin B
2
, this treat helps protect bone health. Studies show yogurt provides excellent
bone protection, especially for growing young girls. Yogurt is also revered for its live bacteria cultures (probiotics), proven to help you live longer and fortify the immune system. Added benefits include prevention of yeast infections in women and improvement in cholesterol levels (lowering your bad and raising good). Try the Greek varieties with a little agave nectar—oh my.
Dark Chocolate
. I didn’t make this one up—dark chocolate is an excellent source of antioxidants. The darker the better; I recommend at least 60 percent cocoa. Those antioxidants found in this delectable treat have been proven to help lower blood pressure. Look for varieties with pure ingredients and low sugar content. If you are eating cheap chocolate, it’s all fillers and you’re not getting the antioxidant benefits. As with berries, if you are going to stray a little from the strict guidelines, cheat with dark chocolate. It’s not part of the program to include chocolate on Detox or Level 1, but it’s the best “cheat” if you are going to go there. And it’s a staple once you are on Level 2. Have one or two squares in the afternoon, or if everyone else is having dessert, pull out a little stash from your purse to keep you away from the really bad choices.
Spice for Life: Super Herbs and Spices
. More of the brilliance of nature—herbs and spices not only provide natural flavorings to enhance and make our food more delicious, they are also an incredible source of antioxidants. Brilliant! You will see in the recipe section that I deliberately add things like turmeric on your eggs and chicken, fresh herbs on seafood and salads, marinades with ginger, and cinnamon sprinkled on yogurt. Yes, these are added for flavor, but they continually act to detoxify the body as well. These antioxidants destroy free radicals and protect your body on a cellular level. So the more herbs and spices you take in, the greater your ability to fight off disease and detoxify your system. Include these herbs and spices liberally in your meals!
- Basil
- Black pepper
- Cumin
- Curry powder
- Dill
- Fennel
- Garlic (fresh)
- Lemon
- Lime
- Mint (fresh)
- Nutmeg
- Onion
- Cayenne pepper
- Crushed red pepper flakes
- Oregano
- Paprika
- Rosemary
- Sage
- Sea salt
- Tarragon
- Thyme
- Turmeric
- Vanilla
Coffee
. Maybe I’ve talked myself into this because I really don’t want to live in a world without my morning cup of coffee. That being said, I have updated my position on coffee. Simply, caffeine creates an insulin response, so I have always recommended decaf. Like all things, however, I have to adapt my information as I receive it.
To me, it’s simply not morning without my coffee, so I’ve found a way to enjoy a real cup of caffeinated coffee without upsetting my meals. First thing in the morning, I have one cup of real, organic coffee, then I wait an hour before I have my breakfast. This works for me to isolate the insulin response from the caffeine. Oh, and how I love that little perk from the coffee! I have my coffee and usually work out, then have my breakfast.
You can continue to enjoy decaf coffee, but I only recommend Swiss Water process. Chemicals including methylene chloride, ethyl acetate, and formaldehyde are generally used for decaffeination. Users of chemicals typically refer to the decaffeinated coffee as “naturally decaffeinated,” which only means that “natural” chemicals are used. Only one company uses pure water and no chemicals in its patented Swiss Water process to extract 99.9 percent of the caffeine. These decaf beans are more healthful and have no chemical residues.
Whether you are interested in regular or Swiss Water process decaf, I have found a company that uses a new, all-natural technique of roasting unadulterated coffee that seals in essential minerals, vitamins, antioxidants, and more normally lost during the roasting process. And the best
part about this coffee is that it doesn’t upset your stomach! So many of us love our coffee, but can’t drink it because of the acid content. Now you can enjoy delicious coffee without bitterness of aftertaste, with those amazing antioxidants (4 to 22 percent of your RDA!) and low acid for the millions with reflux or heartburn. Visit my website for more information.