ABS DIET POWER

SIX STEPS TO HEALTHY EATING.

GUIDE TO BUILDING BETTER BODY AND BURNING FAT ALL
YEAR LONG.
 SOME FOOD FOR THOUGHT ON FOOD

THE ORIGINAL DIET-Chosen By The Creator

In order to know what are the best foods, we must study God’s Original plan for
man’s diet. He who created man and who understands his needs appointed Adam
his food. "Behold,” He said, “ I have given you every herb yielding seed,…..and
every tree, in which is the fruit of a tree yielding seed; to you it shall be for food.”
Upon leaving Eden to gain his livelihood by tilling the earth under the curse of sin,
man received permission to eat also “the herb of the field.”
Grains, fruits, nuts and vegetables constitute the diet chosen for us by our creator.
These foods, prepared in as simple and natural manner as possible, are the most
healthful and nourishing. The y impart a strength, a power of endurance and a vigor
of intellect, that are not afforded by a more complex and stimulating diet.
 SIX STEPS TO HEALTHY EATING

1. Go easy on the added sugars

2. Gravitate toward whole grains
3. Consume fibre regularly
4. Eat pleny of fruits and Vegetables
5. Get Enough-”Good”Fats-and Avoid the “Bad”
6. Track your eating patterns.
 1. GO EASY ON THE ADDED SUGARS

Sugars are definitely a poor quality of fuel for our body, and the dramatic increase in
their consumption has been a major step in the wrong direction.
THE TROUBLE WITH SUGAR.
Sugar and obesity.(soft drinks are a major source of calories. A typical 500ml canned
soft drink is an equivalent of about ten teaspoons of sugar, yielding 140 calories.)
Empty calories (sugar is basically a raw energy source without any additional
nutritive value.No vitamins,minerals,fiber,or other useful compounds are present in a
typical can of soda.
Sugar vs. teeth (The greater the percentage of one’s daily calories that comes in the
form of sugars, the greater the risk of dental caries.(tooth decay)
Sugar and hyperactivity (The popular notion that hyperactivity or aggressive behavior
is provoked by eating sugars has persisted for ages.
 2. GRAVITATE TOWARDS WHOLE GRAINS

THE GOODNESS OF WHOLE GRAINS

Whole grains lower risk of developing cardiovascular disease, diabetes and
cancer.
Whole grains have a more generous supply of dietary fibre.
Buy whole-grain bread or other baked products .e.g. Whole wheat, whole oats,
whole rye, whole barley, whole cornmeal,etc or a combination of these in a
multigrain product.
Buy cereals made from whole grains
Buy brown rather than white rice.
When baking, try substituting whole wheat flour for a quarter to a half of the
flour needed in the recipe
Look for pasta made from whole wheat or from half whole and half refined
wheat.
 3. CONSUME FIBRE REGULARLY

HOW TO INCREASE YOUR DAILY DOSE OF FIBRE

Buy bread that lists whole grain(wheat or otherwise as the first ingredient on
the label, with at least 3 grams of fibre per slice.
Look for breakfast cereals with 5 grams or more of fiber per serving.
Try some whole grain variations on common products such as brown rice
rather than white and whole wheat spaghetti, which contains more than twice
the fiber found in regular spaghetti
Eat lots of fruits and vegetables every day . At least three to four servings.
 3 CONSUME FIBRE REGULARLY.

Sources of soluble fibre include many fruits (apples,pears,and

strawberries),legumes (peas, beans, and lentils),oat-meal, and oat bran, brown
rice, and vegetables.
BENEFITS OF FIBRE..
Fibre contributes to the time release of energy from carbohydrates.
Fibre can help reduce overeating and weight gain
Fibre(especially the insoluble form) tends to soften and increase the bulk of
stool and helps it to move it through the colon more rapidly.
fiber(dietary fiber-especially soluble fibre found in oats-including oatmeal and
oat bran and apples can lower blood cholesterol to a modest degree.
 4. EAT PLENTY OF FRUITS AND VEGETABLES

WHAT CONSTITUTES A SERVING OF FRUIT OR VEGETABLE

Many people struggle to eat enough fruits and vegetables each day. Just what
constitutes a serving of fruit or vegetable?
•Six ounces(three-quarters of a cup) of fruit or vegetable juice.
•One medium-sized whole fruit(such as an orange, apple or banana)
•One-quarter cup of dried fruit
•One-half cup of raw, frozen or cooked vegetables or fruit(sliced or chopped)
•One cup of raw leafy vegetables. Note that a large salad may contain three cups of
greens and thus count as three servings.also,portions of Asparagus,broccoli,brussels
sprouts,carrots,celery,,dates, grapefruits and strawberries(two-five stalks each)
 4. EAT PLENTY OF FRUITS AND VEGETABLES

HOW CAN I EAT MORE FRUITS AND VEGETABLES?

How can we incorporate more of these foods into our diet? Here are some practical
suggestions:
1.Add some mixed frozen vegetables to your favorite soup as you heat it.
2.Enhance your salads with some piece of fruit.
3.While most of us are used to the typical starch, use vegetable instead of the
potato/rice/pasta
4.If you order/purchase a pizza for take-out or delivery to your home, order a salad
with it or order a salad with it or make one before it arrives. While you are at it, add
vegetable or fruit to balance out the meal.
5.Encourage your family(and yourself) to munch on carrot and /or celery sticks
instead of chips for appetizers or snacks.
6.Keep some fresh fruit in a bowl in the kitchen or family room for a healthy snack.
7.Try to eat a variety of colors everyday. The beautiful colors found in fruits and
vegetables are not merely decorative touches.(research is imperative here)
8.Add slices of fruit to your favorite cereal.be adventurous with the types that you
try.
 4. EAT PLENTY OF FRUITS AND VEGETABLES

SOME HEALTH BENEFITS OF EATING FRUITS AND VEGETABLES.

Cancer: a diet plentiful in fruits and vegetables tend to protect you from at
least some forms of cancer.e.g. cancer of the
mouth,throat,esophagus,lung,colon, and prostate.
Heart disease and stroke: A diet rich in a variety of fruits and vegetables may
protect against these common and devastating conditions, thus reducing the
risk of stroke in healthy men and women by 30% -study conducted by the
Harvard School of Public Health.
Cataract and Macular degeneration: A number of studies suggest that
regularly eating dark, leafy green vegetables (such as spinach and kale) may
reduce the risk of developing these common eye conditions.While cataracts-
clouded lenses within the eye-can be removed and replaced with clear ones.
 5. GET ENOUGH ‘GOOD’ FATS- AND AVOID THE ‘BAD’

Can I keep a good balance of fat in my diet?

•Limit your meat intake to about six ounces per day. Better yet, consider going
‘Mediterranean style’ and eating red meat only a few times per month, and poultry
and eggs only a few times per week.
•Choose leaner forms of beef.
•Roasting,baking,grilling,broiling and stir-frying meat are preferable to frying it.
•Trim the fat from your beef and pork, and remove the skin from your chicken.
•If you’re drinking whole milk, try switching to milk containing 2% fat. If you are
used to 2 percent, try some one percent. You can also try low-fat or nonfat versions
of cheese, yogurt, sour cream and ice cream.
•Use olive oil in place of butter.
•Keep an eye on the cholesterol content of foods
 5. GET ENOUGH ‘GOOD’ FATS- AND AVOID THE ‘BAD’

Watch Out For the Trans-fats!!!!!!!!!!!!!(Trans-fatty acids).

•Stick margarine. If you buy magarine,read the labels to find brands that have little
or no trans fat.
•Baked goods. Perennial pleasures such as cakes, doughnuts and cookies, aside
from their sugar(and from their sugar (and very often processed flour) content, are
also likely to contain generous doses of trans fats.
•Chips and crackers, frozen treats,pizzas,pies,waffles,and breaded fish and chicken
also contain trans fats also fast foods(the primary offenders are fried chicken and
French fries.
•‘good fats’-examples: the omega -6 and omega-3 fatty acids ,olive
oil,canola,peanut,soyabean oils,fish,flaxseed,nuts and seeds. Avocado instead of
cheese on sandwiches are recommended.
 6. TRACK YOUR EATING PATTERNS

READ THE NUTRITIONAL FACTS LABEL.e.g serving size, calories per serving,
calories from fat, total fat,cholesterol,total carbohydrate, dietary fibre, sugars, protein and
other nutrients.
ORIENT YOUR EATING HABITS AROUND SOME HEALTHY PRINCIPLES
1.Eat when you are hungry-and stop when you are not.(if you are actually feeling hungry,
you should eat something-but of course what and how much will be the critical issues.
2.Stop eating when you are satisfied, but before you are really full.
3.Eat slowly. If you really enjoy food, eating slowly is the only way to go:
•Put down your utensils between bites.
•Take smaller bites.
•Chew to the smallest bits before swallowing.
•Pause between bites.
4. Think differently about portions.
•Instead of the typical dinner plate, use a salad plate to hold your usual fare.(you can have
another salad plate for the salad)
•Don’t eat any more than you can fit on that plate-no stacking allowed.
•Take your sweet time eating your meal. Alternatively,
 6. TRACK YOUR EATING PATTERNS

•Put whatever you are used to eating at a given meal on your plate.
•Take half of it away.
•Eat whatever remains slowly enough to last as long as your regular portions.
5Avoid random or no purposeful eating.
•There are all sorts of occasions when we eat not because we’re hungry or
even to comfort ourselves, but just because the food happens to appear before
us.
6. Get comfortable leaving food behind.
7.Be very careful when you eat out.
•If you cant stay out of fast-food restaurants, skip the fries and look for a salad.
•Keep your eyes open for other ideas like these, and for recipes that utilize
healthier foods and portions.
 REFERENCE

Scripture commands, “whether…….ye eat, or drink, or whatsoever ye do, do all to

the glory of God”(1Corinthians 10:31). With this counsel as a cornerstone,
inspiration on how to eat for optimum health is rekindled.
Reference materials include: 7 Steps To Healthy Eating by Paul C. Reisser M.D.,
Counsels On Diet And Foods by Ellen G. White. Also Planet Health and fitness-
ABS Diet Power.
Compiled by: Felix Bolo(Bobby):Fitness instructor.
Contacts: Mobile 0723957890
Email:felixbolo@ymail.com
Box:55245,Nairobi.
Vegetables, fruits and grains should compose our diet. Not an ounce of flesh meat
should enter or stomachs. The eating of flesh is unnatural. We are to return to
God’s original purpose in the creation of man.(Ellen G. White)