Week 28, Wednesday, Diet with Dianna

Wednesday...I have skipped a few days...soo busy. I thought I would get caught up, but alas, I have not.
I have an excerpt from one of my support websites.  It has some good advice, but I don't particularly agree with the diet soda argument. If you drink water...it is empty calories. What does it matter if you drink water or tea or diet soda....aren't they all EMPTY CALORIES? That is such a bogus argument.


Experts cannot agree on anything, they say...eat this, not that...then two months or two years down the road they recant their findings and present totally opposite arguments. 

Rules to Eat by:

1. Eat in moderation. 
2. Don't gulp your food
3. Eat to live not live to eat
4. Drink plenty of fluids...water. Moderate your coffee, tea, and sodas...especially the sugary kind.
5. Think about what you are eating. Pay attention to the process. Don't mindlessly shove food in your mouth.
6. Don't super-size....minimize! Eat smaller portions. Hold both of your fists, side by side...that is approximately the size of your stomach! If you eat more than that in one sitting...YOU ARE PROBABLY OVERWEIGHT AND OVEREATING!  (Blunt but true.)
7. Eat more veggies and fruit than you eat bread and proteins!
8. Eat more often...every three hours.
9. Limit sugar and starches
10. Limit your caloric intake to 1500 - 2000 calories a day. 120 grams carbohydrates and 15 grams of sugar.
11. EXERCISE!!!!
12. Quit making excuses! They are only ways to stay in bondage to food and your addiction.

For awhile, nutrition experts hypothesized that the high cholesterol content of eggs raised blood cholesterol levels, which can increase a person's risk of heart disease. But this hypothesis was never proven. In fact, several studies have shown that the consumption of eggs is not associated with higher cholesterol levels but is associated with higher nutrient intake. 
In 2000, researchers set out to assess the nutritional significance of eggs in the American diet and to estimate the degree of association between egg consumption and cholesterol levels. Their straightforward results were published in the Journal of the American College of Nutrition: Eggs make important nutritional contributions to the American diet and their consumption is not associated with high cholesterol levels. Specifically, the study showed that egg consumers had a higher intake of important nutrients like vitamins B12, A, E, and C than non-egg eaters, and that people who reported eating four or more eggs per week actually had significantly lower average cholesterol levels than those who reported eating zero to one eggs per week. http://www.sparkpeople.com/resource/nutrition_articles.asp?id=126