Choosing Food for weight-loss

Things to Remember in Choosing Food for

The Word of Wisdom Weight-Loss Program

Annette Nay, Ph.D.

Saturated fats such as butter and meat may be used sparingly, as a condiment to add taste.
Do not eat foods with empty calories or no nutritive value.
Do not eat high fat foods. When fat is taken out of a recipe it removes taste. To add taste more sugar is added. Unused sugar is turned into fat. Processed sugar signals the body to make fat.
Continuous, large quantities of processed sugar and saturated fats are harmful to the body and change the chemical balance of the thyroid and minimizes or stops the body from making serotonin which results in depression. If these imbalances continue for long periods of time the body may never recover its natural chemical balance.
Eating healthful food, promotes a natural chemical balance. Excessive processed sugar contain chemicals that produce a rise in mood. This was the job of the serotonin. Over time, when the body sees that there is excessive sugar continually, it tapers off or even stops the production of seritonin so that mood is stabilized somewhere near normal. The heavy consumption of process sugar needs to stop. Given time, and good nutrition the body may be able to jump-start the sites where theses natural chemicals are made.
Even if the body cannot get these chemical sites into restart, there is still medical hope and hope through prayer and priesthood blessings. With the use of medicines or even if the body manufactures its own chemicals, it takes one to two months to see a change. From the time that the intake of sugar is halted until the time that the chemical site are up to full capacity, the individual will experience depression. If the natural sites have restarted making natural chemicals, taking an antidepressant will shut down the natural sites again. Consult the Lord as to what you should do!
Antidepressants take three to four weeks before their effects are felt, so it is a good idea to allow the body to try to do it naturally. Things that stimulate the sites naturally into make serotonin is exercise, singing, and laughter. Fresh fruit can also give the body natural sugar to lift mood slightly.
For the first three days, there will probably be yearning for sugar because of chemical withdrawal from process sugar. This can readily be overcome by eating fresh fruit. When fresh fruit is not available, dried or canned fruit without processed sugar can be substituted.
Since the body is content in eating healthy, continuous weight-loss hinges on how an individual perceives the change in eating habits. Yearning for bad, old eating habits is what causes individuals to fail. Individuals should focus on what they can have and how to spice it up or vary it, instead of dwelling on what they cannot have.
Dealing with social events can be a problem. Social eating is a major part of many cultures. Healthful foods are seldom included as part of social gatherings, although change is slowly occurring as people become more health conscious. If your circle of friends are not into vegetable trays, salads, or fresh fruit then suggest it for the next social gathering. You will not only be helping yourself, but them. When I know that social eating will be occurring at an event, I bring my own food or a tray of my favorites. That way I will not be deprived from eating or being social.
The thyroid controls the feelings of hunger and satiation. One of the problems of weight-gain is not knowing if your are hungry or not. If you have eaten healthfully the thyroid should signal that you are full or satiated. A normal meal containing sufficient protein will usually take four hours to be digested before hunger occurs. If the body signals that you are hungry within the four hours, drink of water and pray for help. Eating lunch at noon and dinner at 4 PM will work out just right. Hunger should occur about 8 P.M. At this time fruit or vegetables can be eaten about every hour as needed.
When sugar is needed for recipes such as bread making use sprouted wheat, honey, fructose, or a combination of them. Fructose can be purchased in health food stores or in stores with health food sections.
When substituting sprouted wheat for sugar use a 2 to 1 ratio. For honey use a 1 to 1 ratio.
Note that the heavy insinuating taste of honey is not always wanted in a recipe.
Use salt or salt substitutes to bring out the sweetness in a food. Then add sweetener.
Use seasonings, without sugar, to spice up wheat, brown rice, and salads. Excellent taste bud tantalizers are: lemon pepper, chili powder, basil, oregano, onions, garlic, fresh tomatoes, spaghetti sauce, liquid smoke, thyme, and curry. * Check the spaghetti sauce for processed sugar.
Cook up large batches of wheat and brown rice in advance, zip-lock in freezer bags, and freeze so you have them readily available.
Use frozen or canned vegetables when fresh ones are not available.
A half cup of raw, uncooked nuts per day gives the body the calcium it needs. Watch the amount of fat in the kind of nut you are eating. Almonds have less fat than most nuts.
Avocados and olives contain high levels of fat. Do not include these in your diet unless it is being counted as the 2 tablespoons of fat during your lunch or dinner.
Many peanut butter has a lot of sugar added. Look for all natural peanut butter. Many of the Costco's or Sam's carry Adam's Peanut Butter. If not ask them to do so.
Use romaine lettuce, spinach, or other leaf lettuce instead of Iceberg head lettuce. Head lettuce has no vitamins, therefore it is good for nothing but bulk and has to be delivered to the back door. You want the elimination time spent on fat removal not waste lettuce.
Read labels. Check the ingredients to see if processed sugar has been added in everything you eat. Check different brands. There was a great difference in calories, fat- both saturated and unsaturated, and process sugar in products, especially milk products. Reread labels periodically to check the ingredients, sometimes they change.

Another Article to Read to Better Understand this Program

Annette Nay, Ph.D.