Things to Remember in Choosing Food for
The Word of Wisdom Weight-Loss Program
Annette Nay, MS
Copyright © 2000
- 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, MS