Steps for the Southern Remedy Food Challenge
jeccaerin
Posts: 124
"Prove that you are ready for healthier living - kick the fat, sugar, and salt food trifecta. If you are serious about improving your health and life span, you are ready to kick the treacherous food trifecta of sugar, salt, and fat. These great tasting but habit-forming ingredients can lead to obesity, diabetes, heart disease, arthritis, and increase the risk for cancer. You can break the fat/sugar/salt habit, lose weight and feel better, by taking each step one week at a time. Or, if you are daring, you can take all the steps at once!"
Step One: DECLARE A DATE
Set a date to start the challenge and tell five friends that you need their help to stay on the road to better healthy. They will be your cheerleaders.
Step Two: CUT BACK THE SUGAR
Avoid drinks, cereals, and other foods that have added sugar. You may wish to substitute artificial sweeteners like Splenda or Equal for sugar or corn syrup.
Step Three: CUT BACK ON "WHITE" STARCH
Carbohydrate foods like these are called high glycemic foods and cause spikes in blood sugar, which increases hunger. Avoid white rice, bread, baked goods, white potatoes, and pasta. Consider replacing these with whole grain starches like 100% whole wheat bread and pasta, brown rice, and oatmeal. Choose vegetables like squash, green peas, broccoli, cauliflower, greens, green beans, and sweet potatoes.
Step Four: CUT THE "BAD" FAT
Eliminate processed meats that are high in saturated fat (cholesterol) such as bacon, deli meats, and fatty cuts of meat. Read labels to determine how much bad fat and salt is present in processed foods. Substitute fresh, lean meat (tenderloin of beef or pork), extra lean ground beef, or even better, poultry or fish.
Step Five: CUT BACK THE SALT
Limit your salt intake to less than 2,300 mg per day. If you are African American, 51 or older, have high blood pressure, diabetes, or kidney disease, limit sodium to 1,500 mg per day. Avoid high-salt processed frozen entrees, deli meats, dill pickles, potato chips, and condiments. Consider substituting high-salt condiments for condiments with lower salt content. You can use salt substitutes, if approved by your doctor.
Step Six: MAKE HEALTHY RESTAURANT CHOICES
Assume that foods you eat in restaurants and those prepared in grocery stores will contain unhealthy combinations of the fat, sugar, and salt trifecta to make them taste good. When ordering, ask for the take out box first and cut portions. Select foods that are baked and sauce-free and ask for condiments and salad dressings on the side. Salad bars can be a trap. Avoid high calorie salad dressings, bacon bits, and too much cheese.
Step Seven: CELEBRATE!
You have proven that you can control what you eat and make healthy choices. If you need additional weight loss, you are ready for Southern Remedy's Healthy Eating Plate. Remember, to sustain healthy living, the changes you have made must be permanent!
Step One: DECLARE A DATE
Set a date to start the challenge and tell five friends that you need their help to stay on the road to better healthy. They will be your cheerleaders.
Step Two: CUT BACK THE SUGAR
Avoid drinks, cereals, and other foods that have added sugar. You may wish to substitute artificial sweeteners like Splenda or Equal for sugar or corn syrup.
Step Three: CUT BACK ON "WHITE" STARCH
Carbohydrate foods like these are called high glycemic foods and cause spikes in blood sugar, which increases hunger. Avoid white rice, bread, baked goods, white potatoes, and pasta. Consider replacing these with whole grain starches like 100% whole wheat bread and pasta, brown rice, and oatmeal. Choose vegetables like squash, green peas, broccoli, cauliflower, greens, green beans, and sweet potatoes.
Step Four: CUT THE "BAD" FAT
Eliminate processed meats that are high in saturated fat (cholesterol) such as bacon, deli meats, and fatty cuts of meat. Read labels to determine how much bad fat and salt is present in processed foods. Substitute fresh, lean meat (tenderloin of beef or pork), extra lean ground beef, or even better, poultry or fish.
Step Five: CUT BACK THE SALT
Limit your salt intake to less than 2,300 mg per day. If you are African American, 51 or older, have high blood pressure, diabetes, or kidney disease, limit sodium to 1,500 mg per day. Avoid high-salt processed frozen entrees, deli meats, dill pickles, potato chips, and condiments. Consider substituting high-salt condiments for condiments with lower salt content. You can use salt substitutes, if approved by your doctor.
Step Six: MAKE HEALTHY RESTAURANT CHOICES
Assume that foods you eat in restaurants and those prepared in grocery stores will contain unhealthy combinations of the fat, sugar, and salt trifecta to make them taste good. When ordering, ask for the take out box first and cut portions. Select foods that are baked and sauce-free and ask for condiments and salad dressings on the side. Salad bars can be a trap. Avoid high calorie salad dressings, bacon bits, and too much cheese.
Step Seven: CELEBRATE!
You have proven that you can control what you eat and make healthy choices. If you need additional weight loss, you are ready for Southern Remedy's Healthy Eating Plate. Remember, to sustain healthy living, the changes you have made must be permanent!
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