A friend of mine has asked me to post some high quality, tasty recipes for her and, while I will do this later this evening, I wanted to post something to go along with those recipes from my book.
I wholeheartedly to do not believe in diets; they are “die” with a “t.” It has to be a lifestyle change. Here is my advice, directly from Evolve or Die Single, as to the immediate lifestyle changes that I believe a person should make towards a healthier, happier you:
• Cut out all soft drinks and instead drink water with lemon. Soft drinks are nothing but carbonated sugar water. A can of Coke contains no actual sugar since they use high fructose corn syrup; but, loosely translated, it is about nine teaspoons of sugar per can. In one of the latest studies published, Danish researchers discovered that drinking regular soda leads to dramatic increases in fat buildup around your liver and your skeletal muscles, both of which can contribute to
insulin resistance and diabetes. The study revealed that people who drank a regular soda every day for six months saw about a 137% increase in liver fat, a 169% jump in skeletal fat, and about a 30% increase in both triglyceride blood fats and other organ fat. Their consumption also led to an 11% increase in cholesterol, compared with the people who drank other beverages such as water or milk. Think diet drinks are better? Think again. Researchers from the University of Texas Health Science Center found that those who drank diet soda had a 70% increase in waist circumference over the course of the 10-year study, compared with those who didn’t drink any soda. Those who drank more than two diet sodas per day saw a 500% waist expansion! People who drink diet sodas can gain even more weight because the artificial sweeteners cause your body to store fat. Women especially should not drink soft drinks because the high levels of high fructose corn syrup can cause potassium levels to drop.
• Cut out all fried foods. I understand that even the fanciest restaurants might have a small fried this or that but, in general, cut out fried foods. By this I mean French fries, fried fish, chicken fried steak, fried chicken, and anything else that is deep-fried. It’s bad for your heart, bad for your skin, and causes rapid weight gain. Ask for portions to be grilled
and have restaurants use olive oil.
• Stop buttering your bread. Don’t think that using margarine is better, because it’s not. Margarine is actually worse for your arteries. Learn to eat bread plain or with a little olive oil. If you must splurge, use real butter only occasionally.
• Eat more whole grains. Always buy whole wheat bread and pasta and brown or basmati rice. Seven grain or multi-grain bread is not the same as whole wheat or whole grain bread. Know the difference and learn to read labels.
• Eat less processed foods. What are processed foods? Processed foods are any foods that have been altered from their original state. The majority of them contain trans fats, saturated fats, and large amounts of sodium and sugar. Generally they are foods that come in a box or can, or contain refined (white) flour. Instead, choose fresh, whole grain foods and fresh vegetables.
• Cut out artificial sweeteners. A study by US scientists found that eating food and drink sweetened with artificial sweeteners instead of real sugar actually made people eat more and it caused their bodies to hold on to and store more fat. “The data clearly indicate that consuming a food sweetened with no-calorie saccharin can lead to greater body-weight gain and adiposity than would consuming the same food sweetened with a higher-calorie sugar.” Sweeten with something natural like Sugar in the Raw and get used to things tasting less sweet.
With these simple changes in your diet you will be amazed at the changes in how you look and how you feel in a very short amount of time.
Still Rockin’ It