Simple Rules of Being Healthy

I have quite the sweet tooth so I have trouble following the second tip, but I thought these were good rules to follow. Please read below:

WHAT YOU CAN DO

A surprising "diet trick" to make belly fat go away is to add a third mantra to the classic "eat less, exercise more" weight-loss formula. To banish belly fat and return to an optimal weight, Dr. Rubman says it's also essential to reduce stress. Though that may be easier said than done, Dr. Rubman says consistent practice of the following strategies can help your spare tire melt.

• Emphasize high-quality, low-glycemic carbohydrates in your diet. The glycemic index is a measure of how fast a carbohydrate raises your blood sugar. To keep blood sugar on an even keel, the majority of carbs you consume should be healthful, low-glycemic ones, such as most fresh veggies and fruits.
• Make sweets only an occasional treat. The goal, of course, is to cut back on high-glycemic carbs. These lead to fluctuating blood sugar levels, which cause food cravings. Avoid these by saying no to candy, cookies and soft drinks, as well as fast foods, processed foods, chips and white bread.
• Monitor food combinations. When hunger strikes, quiet your appetite and boost your energy with a healthful protein/carb combo. For example, try nut butter and whole-wheat crackers... low-fat yogurt and granola... a fruit salad sprinkled with walnuts... or turkey breast, lettuce and tomato tucked into a pita. Protein/carb combinations tend to reduce the impact of high-glycemic index foods by slowing their absorption and thereby reducing the speed at which they're converted to glucose and then fat.
• Exercise, exercise, exercise. Thirty minutes of moderate-intensity exercise three to five times a week can help people lose weight and ward off heart disease and diabetes -- it also keeps stress in check. My personal favorites are biking, skiing (a cross-country ski machine works too) and brisk walking.
• Practice effective stress management. A great diet and regular exercise can be unfairly sidetracked by the high levels of cortisol that accompany ongoing stress, so it, too, needs to be regulated. Relaxation techniques such as meditation, deep breathing, progressive muscle relaxation, yoga and Tai Chi really do bring results. Personally, I find that just taking short breaks can smooth out my day enormously -- instead of pouring a cup of energy in the form of coffee or tea, I head outdoors for a 10-minute walk in the fresh air and sunshine.

Really, you can think of that spare tire as "excess baggage" you don't need to lug around. In addition to eating right and exercising regularly, anything you can do to reduce stress will lighten your load -- in every way.

Source(s):

Andrew L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.