Friday, 12 August 2022

T To Your Health

The Ten Commandments of Healthy Eating and Drinking

You don’t have to be a rocket scientist to figure out that the problem of weight faced by many Americans is caused by the fact that we eat too much of the wrong things. And it doesn’t take a degree in nutrition to know what the “right foods” are for you to eat—fruits, vegetables, lean meats, less sugar, and less processed foods, which are often laced with additives and preservatives.

Most importantly, even healthy foods should be eaten in smaller amounts—and that will help you control your weight more effectively than any fad diet that will ever come on the market.

1. Eat, drink, and be merry. Accentuate the positive. The Lord put food on this earth for us to enjoy. So lose the anxiety, go “back to the garden” (as in the Garden of Eden), and consume a variety of healthy foods daily from all of the food groups (including adequate amounts of fiber). And don’t forget to be thankful for all of the good things that God gives you.

2. Eat a healthy breakfast every day. Many breakfast cere¬als contain significant amounts of fiber. Breakfast eaters perform better at work or school and find it easier to control their weight, since a good breakfast jump-starts your metabolism after your overnight fast.

3. Drink about one-half ounce of pure water per pound of your weight per day, 15 percent more when you exercise. If you are new to good hydration, increase from your cur¬rent intake toward your goal slowly.

4. Eat at least nine servings of vegetables, fruits, and whole grains—whole, pesticide- and herbicide-free—daily. Vari¬ety is essential—e.g., three servings of broccoli is not as healthful as one serving of broccoli, one of legumes, and one of berries.

5. Consume several small amounts of lean protein daily, versus consuming large amounts at one sitting. Some people find that eating small healthy meals up to five or six times a day can help combat unhealthy cravings for food. Vegetarians should be careful to consume enough high-quality protein, including leucine, an amino acid essential to developing lean muscle and regulating hormones related to appetite and metabolism.

6. If you drink alcohol, stick to red wine, and no more than two servings per day. If you’re pregnant, do not drink alcohol at all, since even a single drink may cause brain damage to your developing child. You can drink grape juice if you want to benefit from the health benefits of the antioxidants in the grapes.

7. Keep healthy snacks handy. Almonds, cashews, pecans, or walnuts provide fiber, vitamin E, and monounsatu¬rated fats. They are “heart healthy” but high in calories, so use moderation. Note for chocolate lovers: A small amount of the right kind of dark chocolate (Dove Dark Chocolate) can be a health-enhancing reward, due to the type of flavonoids in it.

8. Avoid most processed foods, especially those containting refined sugar or flour, excess salts, unnecessary fats, MSG, trans fats, and other additives. These are most prevalent in cake mixes, cereal and energy bars, chips and crackers, dried soups, fast food, frozen entrees, mar¬garine, nondairy creamers and whipped toppings, pack¬aged cookies and candy, packaged doughnuts, pies, and cakes. Think “natural” versus “manufactured.”

As one author said: “If it comes from a plant, eat it; if it is made in a plant, don’t.”

9. Skip the junk—go for quality. Ban sugar-loaded soft drinks, candy, and other calorie-dense but nutrition-deficient “foods” from your house. Nobody can snack on what is not available. Forget “fast food” and “TV din¬ners” and stick to “slow” food that you can enjoy with your family around your dining room table (or wherever you normally eat together) as often as possible. This fellowship will build quality relationships and enhance spiritual connections with each other.

10. Become an informed consumer. Know what you are eating and where it came from (i.e., how it was raised or cultivated, plus what its benefits or dangers may be to your health and the health of those you love). Read the label, read the label, read the label. This is one of the most important factors.

11. Bonus commandment—Know why you want to prac¬tice better nutrition. Ask yourself: What is my deepest motivation for wanting to learn about and practice better nutrition for my family and me? If your answer is: “So we all lose weight and look great,” or “So we can avoid a bunch of doctor bills,” or “So my spouse won’t have a heart attack,” over the long term you probably won’t change much about what you or your family eat and drink. Long-term change requires better motivation, and the only motive that will sustain you will be: “Because I believe that we are here for a purpose, and in order to fulfill it, we all need to achieve and maintain optimal health.”

Adapted from Simple Health by David B. Biebel, DMin, and Harold G. Koenig, MD. Published by Siloam (A Strang Company) 600 Rinehart Road; Lake Mary, Florida 32746. This excerpt may not be reproduced in any form, stored in a retrieval system, or transmitted in any form by any means—electronic, mechanical, photocopy, recording, or otherwise—without prior written permission of the publisher, except as provided by United States of America copyright law. Copyright © 2015 by David B. Biebel, DMin, and Harold G. Koenig, MD. All rights reserved.

Columnist: Dr. David B. Biebel

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Dr. Biebel has authored or co-authored twenty books, including one bestseller: If God Is So Good, Why Do I Hurt So Bad? and the Gold Medallion winner, New Light on Depression. His recent releases include Making God Visible and Away in a Manger: The Christmas Story from a Nativity Scene Lamb's Point of View.

His goal is to help people attain and retain optimal physical, emotional, spiritual, and relational health (personal wholeness) so they can love the Lord with their whole heart, soul, mind, and strength, and their neighbors as themselves. He founded Healthy Life Press ( to help new authors with something to contribute in this arena to get their works into print.

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        To Purchase these or any other of Dr. Biebel's titles click HERE


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