One ‘N Done

January 22, 2015

It’s me again, and I’m so glad you returned to learn about the 4th food strategy for good health. Hard to believe January is just passing us by so quickly! Have you seen any positive results since we started this journey? I would love if it you would reach out and share that with me; I care, I promise!

My greatest hope is you are becoming extremely aware of your dietary choices and understanding where they may habitually miss the mark. Awareness alone has the potential to reshape your health for a lifetime, if you choose to let it. So keep on keeping on.

Good health isn’t a destination; it is an infinite journey of healthy choices over a lifetime.

Don’t forget that strategy 4 is just another tool in your toolbox to build a healthy eating plan that can withstand the test of time. Continue to incorporate the other principals as they build on each other nicely. However, the beauty of this is you can use it as strict or loosely as you wish or according to the day’s events. Just know that results are best found with consistent consistency.

Drink half your body weight in oz of water (or unsweetened beverages) daily

Divide and conquer your meals for maximum metabolism effort. (3-4 hours).

Eat a fruit or vegetable or both at every meal and snack.

Onward we go to Strategy 4 – One ‘N Done.

You would have to be living under a bread-loaf if you haven’t noticed the gluten-free craze that has swept the nation. A few short years ago, few Americans had heard of gluten. Today, it is estimated a third of us are trying to avoid gluten or wheat products. Not to mention, restaurants and food manufacturers have added fuel to the gluten-free flame by creating a multibillion-dollar business out of marketing gluten-free products as the healthier choice.

Although the advertising campaigns are very convincing and can make any consumer question gluten’s safety, it doesn’t fully deserve the stigma it is has been given so quickly. Many health experts back that there is no proven benefit to going gluten-free except for a small percentage of the population whose bodies can’t process the protein, gluten. **Food makers don’t care about the facts; they are simply responding to a consumer demand and ramping up the hype with creative marketing to get you to spend extra dough on a premium product.

On the other side of the bread slice, I do agree that Americans overeat wheat (gluten) products and a reduction (not elimination) will provide a more diversified diet and relieve many of the symptoms they claim is gluten’s fought (gas, bloating, constipation, fatigue, lingering pounds). Much of the gluten (wheat) consumed in this country is in the form of bread, pasta, baked goods, or processed foods that contain few vitamins, little fiber, and more sugar.

My humble and professional opinion is that wheat in its most original form (100% whole wheat products) offers a wealth of nutrition, but we eat a heck of a lot of it. Regardless if it’s the nutritious 100% whole wheat variety, breads, biscuits, bagels, rolls, pastas, and crackers still contain significant amounts of sodium with subpar grams of fiber, and are highly processed when purchased from a store. Southerners tend to eat a form of bread at every meal; it’s time for a change.

This is where this strategy will challenge you to admit just how much bread and baked goods you do eat on a daily bases and challenge you to diversify your carbohydrate sources.  I think you will be shocked at how often you gravitate towards it, daily. Reduction not removal is our goal.

Goal: Eat ONE bread, pasta, or baked good, daily!

Limit these items to once a day: Breads, bagels, English muffins, muffins, pancakes, waffles, biscuits, pita pockets, wraps, dinner rolls, hamburger buns, baked chips, chips period, and any form of pasta (which is just bread on a fork), along with any processed frozen type meal.

This does NOT mean that once you have eaten your one baked good you go to a low-no carbohydrate diet. No, no, no. This means you have to learn to stretch past your comfort zone and go-to foods and replace them with other nutrient rich carbohydrate choices.

Choose these carbohydrate choices the rest of the day: starchy vegetables, fruit, along with whole grains in their whole food form. Suggestions listed below. Branch out past the bread and pasta aisle for your carbohydrates needs and gain more vitamins, minerals, fiber, and a wider variety of nutrients and flavors.

Starchy Vegetables

Corn, on cob – 1 large

Corn, cooked – ½  cup

Mixed Vegetables – 1 cup

Potato, baked – medium

Potato, boiled – ½  cup

Potato, mashed – ½  cup

Squash, winter – ½  cup

Yam, sweet potato – med

yam, sweet potato – ½  cup

Baked Beans, cooked – ½ c

Beans, canned – ½  cup

Lentils, cooked – ½  cup

Peas, cooked – ½  cup

Refried beans – ½  cup


Fresh, whole – 1 medium

Fresh or Frozen, cubed- 1 c

Fresh, juiced – 1 cup

Canned, unsweet- ½  cup

Dried fruit – ¼  cup

Other Whole Grains

Brown rice, cooked – ½  cup

Bulgur, cooked – ½  cup

Barley, cooked – ½ cup

Buckwheat, cooked – ½ cup

Couscous, cooked – ½  cup

Quinoa, cooked – ½  cup

Granola, low fat – ½  cup

Grits, cooked – ½  cup

Oatmeal, cooked -1 cup

As you can see there are PLENTY of other nutrient dense foods that can replace the bread, pasta, and processed wheat in your diet. I guarantee this will help you shed a few pounds, gain more energy, feel less bloated, and still give you the foods you truly enjoy. Besides, happy people eat bread!

Print the food journal given last week and keep up with it. Nothing changes if nothing changes. If nothing else, flatter me by at least becoming aware of how often you turn to a very limited food group (breads) for your carbohydrate choices. Even if you don’t choose to change it right away, awareness is the first step to change.

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