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Show THE Page 16 OGDEN VALLEY NEWS November One Voice on the Family Volume XIV _ Issue IV 15, 2006 What to Eat and What Not to Eat? That is the Question By Janet Cazier Note: Nordic Valley resident Janet Cazier is a licensed clinical social worker. She for Davis Counseling in Ogden, and for LDS Family Services in Ogden and Farmington. For more information, or to schedule an qppoiriment, can contact Janet at 391-8141. By Sidney Reeves shop in the health food section more often. There are many substitutes that can ease the transition to healthiould like to encourage a long-term approach to er eating habits. For example, try wheat pasta instead changing eating habits. Make better choices daily that of regular processed pasta. If this transition is too difwill move you in the right direction over time. The best ficult, then try half wheat and half processed. One results will come and stay by establishing a new lifestyle. other trick is to add vegetables as much as possible to First things first; eating is better than not eating recipes you’re already familiar with. Or, have a salad because when you miss meals you lose muscle mass, with your pasta. Introducing more vegetables into your and, consequently, gain body fat. This is an important diet will provide you with valuable enzymes, vitamins, concept. In addition, missing meals causes low blood and minerals—not to mention bulk, via fiber, so you sugar levels and therefore low energy levels, as well as won’t feel like eating as much. Eat more steamed vegother hypoglycemic symptoms such as headaches, etables and soups. It is a good idea to list the vegetadizziness, and fatigue. bles you like, the ones you don’t like, as well as ones Next, avoid sugar spikes. A sugar spike is a sudden you have never tried before. rise in blood sugar followed by a sudden drop in blood be something new fora change. sugar caused by a food that is high in sugar or has a high Make breakfast (perhaps an omelette) and lunch glycemic index. Start your day with a high protein break(tuna with salad, for example) the two largest meals in fast. Fluctuating blood sugars, over time, cause the panyour day. Gradually work towards six meals per day to creas to wear out. This is the gland that tries to control ensure steady blood sugar level and, therefore, stable blood sugar levels via insulin secretion. Hypoglycemia energy levels. Try a 30%, 10%, 30%, 10%, 10% breakcomes first and is often not diagnosed, with diabetes as a own for your calorie input per, meal, per day ratio. possible end result. Poor eating habits can also result in Ten percent intakes are like snacks, such as almonds, Vthe onset of other certain diseases. 8 juice, an apple, a banana, or celery with almond butWe are all aware of ways to improve our eating ter, to name a just a few healthy snacks. habits, but we continue the same eating habits day in Finally, for the best results, it is very important to and day out. Why? Part of it is physiological. We have combine exercise with your new eating habits. been conditioned, and continue to reinforce, our physiRemember, in a nutshell, it all comes down to calories ological state with every food choice we make. This in versus calories out, so become more aware of what conditioning results from having once been active food goes in and do more about what goes out! gatherers, changing to active farmers, then inactive groGo well, stay well... cery and fast food shoppers Note: Certified Fitness Trainer Sidney Reeves is the Carbohydrates from processed foods and refined owner of Northern Fitness Personal Training Studio in sugars are largely responsible for this, but what can we North Ogden. His health shows have aired on four difdo about it? We must recondition our physiology and ferent cable channels. He studied three years at the regain an appreciation for certain foods. Be patient! University of Utah’ graduate school of medicine, and This process takes time, discipline, and daily action. attended Tulane University School of Public Health and It is also important to be reasonable. For example, Medicine where he completed research in nutritional care have a reward day at the end of your strict week. One for cancer patients ore information about perother very good idea is to keep a food journal, which sonal training, contact Reeves at 801-603-0497. helps to increase your awareness * about what you’ve eaten, how much, and at what ti Also, note the amount of wvaiee intake and time spent exercising each day. Water should be consumed one-half hour before a meal, or one to two hours after a meal, so that digestive juices are not diluted and efficient digestion can take place. Water intake flushes the kidneys, which will enable the liver to burn more body from local businesses, and view the fat. It also acts as a natural diuretic, which further reduces body fat. Concerning grocery shopping and cooking, try to Qa Today as I was lying in bed, I was talking to God and telling Him that 1 wanted to change; to become a better person. I told Him that I wasn’t where I wanted to be spiritually. So, I asked Him what he thought I should work on first. Then I thought about what I was willing to sacrifice to become more spiritual. That” s vaio the truth came; God was willing to help me, but was I willing to help myself? Some of the things that I consider to be sins, or vices, are blocking me from where I want to be spiritually. As a counselor, I work with many people who are trying to get rid of vices. Just the other day I had a woman in my office who had recently had a drug relapse. As we discussed her dilemma—and it is a dilemma for her because she could lose her job, her husband, and her children, ete— I asked her, when she decided to return to her vice of drugs, if she ever looked at the other side of the coin. I know she looked at the side of the coin that said, “These drugs will help my pain.” But did she look at the other side . . . the reality side, as in, “These drugs will help my pain fora minute, but then I’m on my own once again having to deal with my original pain plus the additional pain created because of the consequences of my most recent actions.” She stated that she never went there. Did she know there was another side to the coin? I believe she did; however, she didn’t want to turn the coin over and look at it because then it might dissuade her from satisfying her desire for the instant gratification she was seekin My question is... why do we do this to ourselves? Yes, I’m a therapist and I still fall into the same trap. Not with drugs, but with my own vices; one of them being, the misuse of food It’s amazing how a piece of chocolate or a few potato chips will numb or distort my perspective. I have other friends who also numb out on food or other vices. In discussions about the why of it all—why we do it when we no better—we talk about the instant gratification factor. So, as I’m telling God that I really want to become a better person, I’m sure He is saying, “Good, go ahead.” And I’m saying, just change me! But how could I become a better person if God just changed me? It just doesn’t work that way. In order for me to really change and grow, I have to do it the old fashioned way—through self discipline—by not giving in to the strong physical urges for instant gratification. Today, our world is such that we are used to instant gratification, and it feels so good... . for awhile. And then we are right back to the same weak person we were before. Bummer... | just want it to be easy and natural. But it’s really only natural to do just what I want to do, and when I want to do it. Sadly, this really isn’t going to get me to where I really want to be. Instead, I need to start focusing on that other side of the coin. 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