BEAR’S HIGH PROTEIN LOW CARB DIET PLAN
Watch This Video First. Then if you still want to lose weight quickly, and afterwards start a healthy life style for maintaing your weight, then continue with this plan.
If you are not going to establish a life change with a healthy maintenance plan...you will lose the weight you wanted to lose with this plan, but you will not maintain it and you will regain your lost weight.
I have compiled an alterantive diet plan for those who wish to go at a slower pace of an average of two pounds (or less) per week by using either LoseIt! or My FitnessPlan. That weight loss plan is linked HERE
Low-carb diets are all about reduced blood sugar intake (blood glucose). We eat low-carb diets to keep our blood sugar normal and stable. All foods with simple carbohydrates whether they are rice, jelly beans, or watermelon etc., break down into simple sugars in our bodies. This is what causes our blood glucose to rise. When our blood glucose goes up, our body responds by secreting insulin from your pancreas which attaches to insulin receptors on your cells (which need sugar for energy). Insulin's primary function is signaling cells to 'open their doors' to accept sugar and once your cells are full, your body stores the extra sugar in the blood as fat thus regulating the sugar in your body.
Understanding Net Carbs is important. Fiber is a carb and is figured into the total carbs listed on nutrition labels, however, fiber is not digestable. One would subtract total grams of fiber from the total grams of carbs to get Net Carbs.
Most people’s blood sugar is not properly balanced. If you’re getting too much glucose, it leads to high blood-sugar levels, which your body can’t use and then stores it as fat. Ironically, not getting enough sugar can also lead to putting on extra pounds by causing you to crave and then eat even more!
Bear’s High Protein Low Carb Diet induces your body into a state of ketosis-lipolysis (ketosis for short), which simply means your body is burning body fat for energy. This state is achieved by restricting while balancing the amount and type of carbohydrates consumed with the protein which helps preserve lean tissue (muscle).
Ketostix Reagent Strips can be used for testing ketone levels in urine. These are great for low carb dieters who wish to monitor their ketone levels in a quick, easy manner.
This diet plan is modeled after a very popular diet plan my doctor recommended to me which was very effective - on which I lost 73 pounds. The only differences are the protein meals listed in this plan are at least 75% less expensive with better nutrition stats, and there is no up-front fee (or any fees at all) or formal weekly weigh-ins or check-ups. Also, I have done a lot more research since then and added more value and effectiveness to that plan.
Most diet plans recommend no less than 1200 cal/day for women and 1600 cal/day for men to achieve two pounds per week average weight loss and some consider anything less to be dangerous. However, this diet plan is modeled after a plan that was recommended by my doctor and strives for you to average 1000 cal/day to average four pounds of weight loss per week, therefore, I recommend you consult with your doctor or use at your own risk.
If you have a lot of weight to lose, I think it best to quickly get the weight off for health reasons, and then follow a lifestyle plan for eating and exercise that will help you maintain your weight and health.
[Following this diet plan diligently, you will lose 3-10 lbs per week (the first week I lost 11 pounds though my overall average was 4 lbs. per week) depending on how well you follow it! Do not eat after 8:00 P.M - go to sleep.]
One of the most important factors towards weight loss is getting enough sleep (at least 8 hours). If you do not get enough sleep (5 hours is deprived) your body will crave carbs, you will become more hungry between or after the diet meals and make the entire diet experience more painful and less likely to be successful.
THE PLAN (Phase One)
3 protein meals, 4c select veggies, 2 salads, 5oz. meat or 8oz. fish daily.
- Four meals per day (unless you decide to break them up into more mini-meals.)
- The meat or fish weight is after cooking.
- Drink 64 ounces of water each day minimum (more with exercise.)
- Exercise is not required to lose weight on this diet but is very helpful, especially when experiencing a plateau.
- Vitamins to use during diet: Omega3, Good Multivitamin, Good Calcium supplement with vitamin D (2x daily with meals - you can only absorb 500mg at one time along with 2,000 IU of vitamin D.)
- Use Sea Salt sparingly on your meals (do not eliminate salt from this diet.)
- Track your daily intake (very important - I also recommend choosing the same day each week to maintain a record of your measurements: chest, waist, hips and weight.)
- The diet consists of an average of 1000 calories per day, 25% fat, 25% carbs, 50% protein for an average of four pounds per week weight loss. (If you need more do not exceed 1200 calories for women or 1600 calories for men and you should average two pounds per week weight loss.)
- If you manage your meals wisely and after the first week of such change or even sooner, you will not be hungry.
- For a protein meal, you can eat 8 ounces of WalMart (Great Value) or Winn Dixie Smart Eggs (liquid) for a total of 123 calories and 23 grams of protein with 0 fat and 0 carbs. They make great omelets or scrambled eggs with a variety of veggies to add even more flavor.
- To reduce urges in between meals, you can also try Dill Pickles, Sugar Free Jello or Pudding sparingly as snacks. Find similar products to help reduce the urge if desired but try to keep them to a minimum and monitor your carb and fat ratios with a nutrition tracking tool.
- Breakfast, Lunch and Supper meals can be switched around or broken up into more mini-meals if desired.
- Breakfast: 1 Protein Meal
- Lunch: 1 Protein Meal, 2 cups Vegetables, Unlimited salad
- Supper: 5oz meat or 8oz fish, 2 cup vegetables, Unlimited salad
- Snack: 1 Protein Meal (anytime throughout the day)
EAS Advantedge Shakes
Dymatize Elite Liquid Protein 2 ounce
Quest Protein Bars
Dymatize Elite Whey Protein Powder
Premier Protein Shakes
Great Value (Walmart) Liquid Eggs (check out Winn Dixie Smart Eggs also)
OCCASIONAL VEGGIES (two items per week max any combination): Eggplant, Palm Hearts, Rutabaga, Snow Peas, Swede, Tomato, (and like veggies)
Slowly reintroduce these during your Maintenance phase. The human body converts and stores, unused carbohydrates or glucose as body fat and Bear’s Protein diet will cause your body to slow your metabolism down - give it some time to readjust to a normal diet.
By the way, the maintenance phase lasts a lifetime :) Use a nutrition tracking program to monitor your food intake and make adjustments when necessary during that life time. (like MyFitnessPal.com)
Water, Coffee (Decaf or Reg), Tea (black, green, etc.), or any drink that is zero cal, carb, sugar and fat.
NO DAIRY PRODUCTS OR FRUIT DURING PHASE ONE
Slowly reintroduce these during your Maintenance phase.
SEASONINGS (Zero carbs, fat, sugar)
Apple Cider Vinegar, Fine Herbs, Garlic, Ginger, Lemon, Lemon Grass, Hot Mustard, Hot Sauce, Soy Sauce, Spices (MSG Free/no carbs), Tamari Sauce, White Vinegar (no balsamic or red wine.)
Olive Oil and Vinegar, Waldon Farms Products, Tahini Dressing (custom recipe - see recipes)
(From Mayo Clinic) “A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight.
The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop in pounds is normal. When calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds onto water, so when glycogen is burned for energy, it also releases the water, about 4 grams of water for every gram of glycogen, resulting in substantial weight loss that's mostly water.
A plateau occurs because your metabolism, the process of burning calories for energy, slows as you lose lean tissue (muscle). When you lose weight, you lose both fat and lean tissue. (Comment: This high protein diet is designed to reduce that lean tissue loss to a minimum.) (The notion that overweight people have a slower metabolism is a myth. In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. This means that in order to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially will maintain your weight loss, but it won't lead to more weight loss.”
I encountered several plateaus while losing my 73 pounds. Make a change to confuse your body until you start losing weight again. I increased activity and reduced my calories until I started losing weight again then slowly brought the calories back up. That broke through the plateau and I resumed losing weight. The plateaus usually lasted about a week, similar to what cheating does. The closer I got to my goal, the more pronounced this effect was, however I only had about four plateaus during my weight loss process. Do not give up...make a change.
PREPARE TO MAINTAIN (Phase Two)
When you are within 5-10 pounds of your goal you may substitute a Protein Meal with an additional 5 ounces meat, 8 ounces fish or two eggs.
MAINTENANCE PHASE (Phase Three)
Once you reach your weight goal, SLOWLY reintroduce Carbs to your diet. Learn how many calories your body burns daily (MyFitnessPal.com can help) - record your intake . If you eat more calories than you burn you will gain weight. Your body will need to readjust slowly as it is geared to store fat from the diet. Approach maintenance slowly. The best approach to weight management and health is one that focuses on real, wholesome foods.
If you gain weight, fall back on the diet plan until recovered, then go back to learning how to maintain. The incentive to learning how to maintain is you won’t have to fall back on the diet plan. The ability to easily recover with this diet plan is, however, a powerful tool.
While exercise is not required to lose weight on this diet plan, it certainly helps especially during a Plateau. A good target is to achieve 10,000 steps a day, or a brisk walk (4mph) 30 minutes a day (about 2 miles), along with mild muscle group weight training to keep muscles toned and arthritis away (especially shoulders and hips). If you haven’t exercised in a while, be sure to check with your doctor before you go try out for the Olympics.
A recent professional study (published Mar 2013) has proven that what has long thought to be fact, is fact. The study, performed in collaboration with the CU Anschutz Medical Campus, suggests that sufficient sleep could help battle the obesity epidemic. In the new study, published March 11 in the Proceedings of the National Academy of Sciences, the researchers show that, while staying awake longer consumes more energy, the amount of food study participants ate, more than offset the extra calories burned. Study participants tended to eat more fats and carbohydrates when they were sleep deprived. Five hours of sleep is deprived. Eight to nine hours of sleep is ideal.
HOW TO MAINTAIN
After you reach your weight goals, you must learn how to maintain by eating the right foods and avoiding the foods that cause fat storage. Food choices are the main reason people gain weight, not calories or the lack of exercise etc. 2000 calories of the wrong choices is more like 4000 calories when it comes to how and why your body stores fat. The quality of food you are eating is more important than the calories. If you eat the right foods, you can actually eat more calories than you would think and still burn fat.
A lot of so called health foods are not really good for you. You maintain your weight by eating the right way and the right foods. You need to regulate your blood sugar between 70 and 100. When it gets higher, you body creates Insulin to reduce it by storing fat which then causes your blood sugar to fall to dangerously low levels and you get very hungry and tired...it’s a vicious cycle.
- Sugar is the number one enemy.
- Processed and fast foods are the number two enemy (lots of sugar but also lots of chemicals.)
- Your liver needs to operate at full efficiency to break down fat. If it has a lot of chemicals to filter, that process is hindered.
- Read the ingredients, if you don’t know what they are...neither does your body.
Orange juice, artificial sweeteners, whole wheat bread, artificial butters, sodas, soy milk, so called healthy cereals, low fat muffins or salad dressings, granola, pastas, crackers, chips, hydrogenated oils, Canola oil, vegetable oil, margarine, high fructose corn syrup, processed soy products, wieners, etc.
Alcohol contains empty calories and has no nutritional value. Your body can't store alcohol, so it must metabolize it right away and makes metabolizing it a priority over all other metabolic processes. It can impair your body's ability to absorb nutrients and vitamins from the food you eat. Because your body can't store alcohol and must metabolize it right away, other metabolic processes suffer. Your body won't metabolize sugars and fats as efficiently during the metabolism of alcohol.
Some of the natural really good fat burner foods in the right proportions are: Sweet Potatoes, eggs, steak, fish, lean meat, real butter, olive oil, sprouted grain rice or spelt breads, millet, quinoa, just about any fruit or vegetable, coconut oil, avocado, raw nuts, trail mix, etc.
Eat the right kind of natural unprocessed fats and you will burn fat. You must eat fat to burn fat.
Eat the right kind of carbs and you will burn fat - your body needs the right carbs.
You want to be eating foods that contain only one ingredient like steak, chicken, fish, eggs, fruit, vegetables, nuts, butter, rice, sweet potatoes, etc. and you can eat them in combination but the right proportions for your metabolism.
You do not want to eat chemical alternatives or processed foods or fast foods (which come frozen and loaded with chemicals and sugar.)
You also know you need to drink plenty of water daily (coffee is water, tea, and any of the zero carb/cal drinks...but no artificial anything.)
I know you are getting the idea by now...use your own intelligence to figure out the rest and don’t depend on hype. You do not have to count calories...eat the right foods in moderation. Control your portions!
That's it! The following is just some great additional information.
RECIPESCabbage, Brussels Sprout, Okra, Broccoli, Cauliflower etc.
- Add “Better Than Bouillon” to water by taste
- Salt and Pepper
- Garlic Powder
- 1/4 tsp Liquid Smoke
- a drop of EZ-Sweetz (optional)
- Instructions: Bring to boil then simmer for 30 minutes
- Preheat oven to 375°
- Chop a head of broccoli
- Mince 2-3 cloves of garlic
- Put broccoli, garlic, 2 tbsp. olive oil, and a few shakes of salt and pepper in a ziploc bag. Shake it up
- Spread out on baking sheet, place on top rack, and bake for about 30 minutes.
- Broccoli will be crunchy and delicious!
- Red, yellow, and orange small sweet peppers
- Douse with olive oil, Worcestershire
- Garlic salt and pepper to taste
- Broil to almost a char (I ate these almost every vegetable meal)
- Add equal parts of water to JoYva Sesame Tahini and mix
- Juice of two Lemons (or more)
- 8 cloves of fresh minced garlic (or more)
- Salt and pepper to taste
- Instructions: Put one Tbs mixture on salad and add Olive Oil and Apple Cider Vinegar to dilute Note: Diluted in this manner results in negligible fat or carbs but adds great flavor to your dressing.
- Mix Whey Protein Powder with water maintaining some thickness and cook like a pancake
- Use Walden Farms Syrup
- Great Value (Walmart) Liquid Eggs for 99% real eggs without the bad calories is an excellent protein meal substitute. Eight ounces of liquid eggs is about 123 calories, 23 grams of protein, and zero carbs or fat!
- Pre-cooked sweet peppers
- Jalepeno peppers
- Anchovies (or shrimp etc.)
- Pre-cooked mushrooms
- Green salsa on top
- I put the mixture in a pan and cook the bottom while adding the pre-cooked veggies then finishing in the broiler rather than folding it over in the pan. As you slide the finished omelet out of the pan, you can easily fold it over with a gentle flip. This technique works great and produces an excellent omelet which meets the diet requirements.
- Asparagus, Sweet Peppers, or Portabello mushrooms
- Olive Oil
- Soy Sauce
- French Dip au jus
- Salt/Pepper to taste
- Pre-heat oven to 400 degrees, (slice peppers in half or more.) Place all vegetables in a bag then add olive oil and seasonings to coat. Shake bag to saturate vegetables. Place vegetables side by side on cookie sheet, cook in pre-heated oven for 15 minutes or until tender and/or charred as desired.
- Instructions: In a food processor, puree cauliflower to rice texture and blanch in salt water
- Worcestershire sauce
- Soy Sauce
- French Dip Au Jus
- Liquid Smoke to taste
- Tabasco to taste
- Salt and Pepper to taste
- Instructions: Simmer to reduce if desired to use as gravy substitute.
- Brussels sprout
- Mash and combine with gravy substitute
- The carrier in powdered Splenda (and most powdered sugar substitutes) is made up of dextrose and maltodextrin, fancy words for "sugar" and "sugar alcohols". A packet of Splenda has about one gram of carbohydrate, and a cup of Splenda granular has 24 grams of carb. Additionally, some of the powdered sweeteners, particularly the bulk types, have an "off-flavor" which many people find objectionable, particularly in baking. Perhaps the best alternative to the powders is simply to dissolve the sucralose in water, which has zero carbs. Since the manufacturer of Splenda has held back on making a liquid form available (despite numerous letter-writing campaigns and petitions), a cottage industry has grown to provide sucralose in liquid forms.
- Recommended zero carb product to use is EZ-Sweetz or other similar products like Sweetzfree, Fiberfit, Liquid Sucralose, and also sugar free syrups.
- Vanilla, strawberry or chocolate Protein Shake
TIPS ON FOODS I FOUND
Fruit and Vegetable Seasons
RipeTrack is a web service that helps you to find when your favorite fruits and vegetables are at their peak of ripeness. Just type in the item you want to know about in their search bar. You can even search by month of the year to find out what’s ripe right now!
BMI not a good measure of healthy body weight.
How I Experimented My Way to Losing 100 Pounds
This is why you aren't sleeping right
Five Best Food and Nutrition Tracking Tools
A sustainable plan for eating healthy for life
CHARTS - STATS - INFORMATION - TOOLS - LINKS
Examine.com is an independent organization that presents un-biased research on supplements and nutrition. They currently have over 20000 references to scientific papers. They take the most common health and nutrition questions and answer them by accumulating research and studies to give you the best answer currently available. Not sure if eggs are healthy, or if high-fructose corn syrup will do more harm than regular sugar? Examine.com compiles the research to answer common questions like these. You can browse or search the site to find the answers you're looking for, or ask a question of your own. You should, of course, consult your doctor before making any significant changes that affect your health, but if you want a solid scientific opinion this is where you can find it.
Snopes article extolls the medicinal virtues of honey and cinnamon. Hopeful newcomers to holistic health marvel at reports about honey and cinnamon as a miracle cure-all. On the other hand, alternative health skeptics scoff at the notion of cinnamon and honey as medicine, pointing out that the plethora of articles about the curative benefits of this food duo originated with a 1995 article in the tabloid newspaper Weekly World News. The truth is that cinnamon and honey have been used to promote health for centuries, but their efficacy depends largely on a lifestyle of energetic activity and whole foods. Learn more
Eat This Much automatically creates meal plans with your personalized nutrition targets, food preferences, and budget, and then sends them to you every week with a grocery list which requires creating an account, or try the free meal planner right on the website's front page to make a single day's plan in seconds.
The World’s Healthiest Foods
BMI and Daily Needs Calculator
Blood Pressure Chart
Weight Loss Planning Calculator
Average Life Span Expectancy Chart
Health Weight Measure Distance Calculators and Charts
Excellent Food Temperature Cooking Chart
My Favorite NutritionTracking Program
Alternative tracking program
DOCUMENTED BENEFITS OF WALKING
Dr. James L. Chestnut, The Wellness and Prevention Paradigm 2011
- Prevent up to 91% of cases of obesity and Type 2 Diabetes
- Prevent up to 50% of all cases of heart disease
- Reduce risk of stroke by 25-30%
- Prevent up to 50% of all stroke deaths
- Reduce congestive heart disease deaths by 63%
- Reduce hospital readmission for heart failure patients by 70%
- Normalize blood pressure and reduce risk of developing high blood pressure
- Restore or maintain heart and blood vessel death
- Restore and maintain normal cholesterol triglyceride levels
- Reduce risk of breast cancer in overweight people by 50%
- Reduce lung cancer, even in smokers, by 72%
- Reduce melanoma, that’s right, skin cancer apparently from the sun, by over 72%
- Prevent up to 50% of colon cancer
- Reduce risk of developing of those with rheumatoid and osteoarthritis
- Prevent osteoporosis and increase new bone formation
- Increase strength, flexibility and balance
- Decrease gallbladder removal by 20% and decrease gallstones
- Improve digestion and decrease indigestion
- Improve bowel function and elimination
- Increase immune system function
- Increase macrophage (anti-tumor) activity and antioxidant levels
- Decrease all causes of mortality by 67% in the general population
- Decrease all causes of mortality by 50% in 61-81 year olds
- Prevent up to 47% of cognitive impairment
- Prevent up to 62% of Alzheimer’s and 52% of dementia
- Improve physical function in older adults
- Decrease chance of ever being in a nursing home
- Decrease rate of aging
- Enhance learning by 12 times
- Increase dopamine and serotonin levels
- Decrease depression by 20%, including relapses
- Increased growth and healing hormones
- Decrease stress and body breakdown hormones
- Decrease body fat, obesity, and weight gain
What drug or surgery could EVER compete with these documented benefits? How much does a walk cost? How many lives could walking save? How much money could walking save? Allied Health Group 1603 Visa Drive Normal, IL 61761 Phone: (309) 268-9000 Fax: (309) 268-9003
Why Walking Is Almost as Healthy as Running 05/30/13
It seems like common sense that if you want to lose weight and be healthy, running is a quicker way to get there than walking. However, as The New York Times points out, in some cases, walking provides a lot of the same benefits without the difficulty.
Both running and walking have their own set of health benefits, and come with their own set of quirks. For instance, running is better for weight management because you're burning more calories and runners tend to control their weight better over time. However, walking provides equal health benefits to running in a few key ways:
New science shows that walking can be at least as valuable as running—and in some instances, more so. A study published that again plumbed data from the Runners and Walkers Health Study found that both runners and walkers had equally diminished risks of developing age-related cataracts compared to sedentary people, an unexpected but excellent benefit of exercise.
And in perhaps the most comforting of the new studies, published in Arteriosclerosis, Thrombosis and Vascular Biology and again using numbers from the versatile Runners and Walkers Health Study, runners had far less risk of high blood pressure, unhealthy cholesterol profiles, diabetes and heart disease than their sedentary peers. But the walkers were doing even better. Runners, for instance, reduced their risk of heart disease by about 4.5 percent if they ran an hour a day. Walkers who expended the same amount of energy per day reduced their risk of heart disease by more than 9 percent.
Of course, few walkers match the energy expenditure of runners. “It’s fair to say that, if you plan to expend the same energy walking as running, you have to walk about one and a half times as far and that it takes about twice as long,” said Paul T. Williams, a staff scientist at Lawrence Berkeley National Laboratories.
For Reference Only - Many are not allowed on the diet yet!
The below listed values are for a single cooked, 3-ounce serving (85 grams) of meat with fat trimmed, unless otherwise specified.
Omega 6 fatty acids
Omega 6 fatty acids are considered essential fatty acids: They are necessary for human health but the body can’t make them, you have to get them through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as normal growth and development. Also known as polyunsaturated fatty acids (PUFAs), they help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation. In fact, some studies suggest that elevated intakes of omega-6 fatty acids may play a role in Complex Regional Pain Syndrome. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids. Source: Omega-6 fatty acids University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids#ixzz2cPiM55Iv
The three principal omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The main sources of ALA in the U.S. diet are vegetable oils, particularly canola and soybean oils; flaxseed oil is richer in ALA than soybean and canola oils but is not commonly consumed. ALA can be converted, usually in small amounts, into EPA and DHA in the body. Fatty fish, such as salmon, mackerel, herring, sardines, and tuna, are rich sources of EPA and DHA; leaner types of fish and shellfish provide smaller amounts. Much better to get Omega 3 natually than with suppliments. Experts agree that fish rich in omega-3 fatty acids should be included in a heart-healthy diet. However, omega-3s in supplement form have not been shown to protect against heart disease. source: http://nccam.nih.gov/health/omega3/introduction.htm
ROYGBIV (Technically ROWGB)
While the spectrum of visible colors for humans is ROYGBIV, for the sake of nutrients found in produce, we can shorten that a bit by combining red - orange and yellow - blue, indigo - and violet. We do need to add a tan and white section though too. These five groups cover just about every vitamin and nutrient out there, at least those you can get from produce.
Together you get fruits and vegetables that are good for memory, lung function, joints, and fighting various cancers including prostate cancer. Red produce is also good for lowering LDL cholesterol, lowering blood pressure, and fighting free radicals.
Notable Red Produce: Take note of pomegranates with their high levels of various B vitamins, rhubarb with its high concentrations Vitamin K and Calcium, and beets for its high folate and B9 count. Red fruits and vegetables typically get their color from lycopene and anythocyanins. While these flavanoids have been linked to powerful cancer-fighting properties and are lauded for their antioxidant properties, red produce is most notable for it’s typically high levels of vitamin A, vitamin C, Manganese, and Fiber.
Orange and Yellow
Chances are you already know what contributes the yellow and orange pigment to these fruits and vegetables. That’s right; it’s beta-carotene (a form of vitamin A). Orange and yellow fruits and vegetables are also colored with carotenoids. Because these fruits and vegetables are just a pigment away from their red cousins, they contain a similar vitamin and mineral profile. This group is high in Vitamin A and C, just like their red buddies. They also are typically abundant in fiber. The yellow ones typically contain more vitamin C but less vitamin A than the orange ones.
So what does this mean for us? Orange and yellow produce is great for our immune system, heart health, fighting aging, vision, and skin health. Just like red produce, a well-balanced diet of orange and yellow fruits and vegetables will help lower LDL cholesterol and blood pressure, and can help fight those pesky free radicals.
You’ll also notice significant levels of manganese, potassium, and various B vitamins in this group.
Notable Orange and Yellow Produce: The star here could definitely be the banana which is high in B6, potassium and manganese plus a bunch of other vitamins and minerals. Don’t forget sweet potatoes and corn which are both high in various B vitamins. Corn is also rich in magnesium and starch.
White and Tan
So, where do white, tan, and brown produce get their color, or lack of color? The plant pigment Anthoxanthin is the workhorse here though beta-glucans, lignans and other complicated, long-named chemical compounds play their part too. Just because this group is void of color, it doesn’t mean they are lacking in vitamins and nutrients. In fact, these fruits and vegetables are stars when it comes to the immune system as they are filled with anti-bacterial, anti-fungal, and anti-viral properties. You’ll also find vitamin C, vitamin K, folate, and fiber in this group.
These seemingly colorless fruits and vegetables are great at reducing the risk of various cancers, balancing hormone levels, and most importantly improving and aiding our immune system. If you’ve got a cold, skip the chicken soup and go straight to an onion and garlic broth.
Notable White and Tan Produce: Soy beans. These miracle plants are packed with vitamin B6, choline, iron, magnesium, phosphorus, potassium and, sodium. Not only that but they’re high in protein too. It’s little surprise you can find just about anything and everything made from soy these days.
The most celebrated of the colors has to be green, after all how often have you heard your mother demand you, “eat your greens!”
And that’s for good reason. Green vegetables and fruits mostly get their color from the Biology 101 star, chlorophyll, which incidentally is powerful in fighting cell damage that can lead to cancers). This green group is filled with vitamin K, vitamin C, numerous B vitamins, just about every nutritional metal, and various minerals including, calcium, and potassium. Green produce, especially those leafy greens, are chocked full of fiber too.
The fruits and vegetables in this group are great at aiding digestion, improving the immune system, and are beneficial for our vision, bones, and teeth. You can also lower your LDL cholesterol and blood pressure with a healthy helping of daily greens. Studies also show that greens can help fight diabetes and promote heart health. Now you know why your mother has advocated a green diet all these years.
Notable Green Produce: Let’s start with the avocado which is high in vitamin B2, B3, B5, B6, and B9, vitamin E, and potassium. Edamame (soy beans) are also high in just about every B vitamin, and they also contain iron, magnesium, manganese, phosphorus, potassium, and zinc. Asparagus, Brussels Spouts, and Peas are all high in vitamin B1, Iron, and numerous other elements.
Blue and Purple
Blue and purple comes from anthocyancins (like you find in red produce), which are powerful antioxidants. They also contain other phytochemincals and flavanoids such as lutein, zeaxanthin, resveratrol, ellagic acid, and quercentin, all adding to their powerful antioxidant and cancer-fighting properties. You’ll also find fiber, vitamin C, vitamin K, and manganese in significant quantities in blue fruits and vegetables.
In addition to fighting cancer, the blue group is great for improving memory and brain functions, fighting inflammation, improving the immune system, aiding in digestion, fighting aging, and heart health. They are also reported to be anti-carcinogens, which means they can help slow, stop, or even reverse cancerous cell growth.
Notable Blue and Purple Produce: Figs with their high levels of calcium, iron, magnesium, phosphorus, and potassium, may be there stars here but you shouldn’t overlook the plethora of berry varieties (both those you can find in the store and those you can only find out in the wild), which carry significant levels of vitamin K, manganese, vitamin E, folic acid and more.
Eating the Rainbow
This is why proponents of healthy eating will always tell you to buy and eat the rainbow. Each group contains vital nutrients that other groups do not. And while some colors shine with an overabundance of vitamins, minerals, and phytochemicals, you’ll be starving your body of a number of necessary nutrients if you favor one color over the others.
What about supplements: Synthesized vitamin supplements can be very different from their naturally derived counterparts.While some studies show taking daily vitamin supplements can help, just as many studies show that they do little or nothing, and can even do more harm. I am a proponent of eating naturally, so I will always advise buying produce (in addition to grains, cereals, and meats) to get your daily value of vitamins over taking supplements.
High Cholesterol (Hyperlipidemia) The Baton Rouge Clinic
Hyperlipidemia is too much fat in your blood. The body has several kinds of fat, including cholesterol and triglycerides. Your body needs fat for many things, such as making new cells. But too much fat in your blood increases your chances of having a heart attack or stroke.
You may be able to lower your cholesterol and triglycerides with a heart-healthy diet, exercise, and if needed, medicine. Your doctor may want you to try lifestyle changes first to see whether they lower the fat in your blood. You may need to take medicine if lifestyle changes do not lower the fat in your blood enough.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It’s also a good idea to know your test results and keep a list of the medicines you take.How can you care for yourself at home?
- Take your medicines exactly as prescribed. Call your doctor if you think you are having a problem with your medicine.
- If you take medicine to lower your cholesterol, go to follow-up visits. You will need to have blood tests.
- Do not take large doses of niacin, which is a B vitamin, while taking medicine called statins. It may increase the chance of muscle pain and liver problems.
- Talk to your doctor about avoiding grapefruit juice if you are taking statins. Grapefruit juice can raise the level of this medicine in your blood. This could increase side effects.
- Fruits and vegetables have lots of nutrients that help protect against heart disease, and they have little - if any - fat. Try to eat at least five servings a day. Dark green, deep orange, or yellow fruits and vegetables are healthy choices.
- Keep carrots, celery, and other veggies handy for snacks. Buy fruit that is in season and store it where you can see it so that you will be tempted to eat it. Cook dishes that have a lot of veggies in them, such as stir-fries and soups.
- Foods high in fiber may reduce your cholesterol and provide important vitamins and minerals. High-fiber foods include whole-grain cereals and breads, oatmeal, beans, brown rice, citrus fruits, and apples.
- Buy whole-grain breads (sprouted bean breads even better) and cereals instead of white bread and pastries.
- Read food labels and try to avoid saturated fat and trans fat. They increase your risk of heart disease.
- Use olive or canola oil when you cook. Try cholesterol-lowering spreads, such as Benecol or Take Control.
- Bake, broil, grill, or steam foods instead of frying them. Limit the amount of high-fat meats you eat, including hot dogs and sausages. Cut out all visible fat when you prepare meat.
- Eat fish, skinless poultry, and soy products such as tofu instead of high-fat meats. Soybeans may be especially good for your heart. Eat at least two servings of fish a week. Certain fish, such as salmon, contain omega-3 fatty acids, which may help reduce your risk of heart attack.
- Choose low-fat or fat-free milk and dairy products.
- Get more exercise. Work with your doctor to set up an exercise program. Even if you can do only a small amount, exercise will help you get stronger, have more energy, and manage your weight and your stress. Walking is an easy way to get exercise. Gradually increase the amount you walk every day. Aim for at least 30 minutes on most days of the week. You also may want to swim, bike, or do other activities.
- Limit alcohol to no more than 2 drinks a day for men and 1 drink a day for women.
- Do not smoke. If you need help quitting, talk to your doctor about stop-smoking programs and medicines. These can increase your chances of quitting for good.
7 Tips for healthy living
- Move More
- Cut Fat
- Reduce Stress
- Wear Your Seat Belt
- Floss Your Teeth
- Keep a Positive Mental Outlook
- Drink Plenty of Water
7 Super foods for your health
- Dark green leafy vegetables