ATTENTION: Before making any changes PLEASE contact your health care professional.



What is Obesity?

Obesity, by definition, is being 20 percent or more above ideal weight. Being 10 to 19 percent above ideal weight is termed overweight.

*Please refer to page 171 in your Health Power book for information on how to calculate your ideal weight.

What causes Obesity?

Calories – Too many of them. Overweight happens when you eat more calories than your body can use.

How to lower Obesity

Diet

• Cut out all flesh foods (including fish, chicken, meat, pork, and all crustaceans) as well as its byproduct (eggs, cheese, milk, etc.) If one so desires to use milk, non harmful milks can be made from a variety of nuts (i.e. almonds, cashews, etc.) Recipes can be found in the following cookbooks: Tasty Vegan Delight, Seven Secrets, The Optimal Diet, and Foods with their Healing Powers vol. 3.
  
  
• Fried foods as well as highly processed foods should be eliminated from the diet, and all free oils should be avoided while cooking.
  
  
• Avocado, coconut, and nuts do not contain cholesterol. They can be used, but in moderation.
  
  
• Eat more foods “as grown” simply prepared without all the sugar, grease, and salt.
  
  
• ALL white breads, flour, sugar, and so forth should be eliminated from the diet. The body needs the fiber from the whole grain items.
  
  
• Never skip breakfast. Fruit, whole grain cereal, whole grain bread and a few nuts, seeds or nut/seed butter makes a great breakfast.
  
  
• Eat two meals a day (breakfast and lunch) with nothing but water between meals. All meals should be eaten on a regular schedule, 7 days a week, with no more than a 30 minute time difference in schedule. Meals should be eaten 5-6 hours apart.
  
  
• Drink water instead of juice. Juice is void of fiber and is calorie dense.
  
  
• Control portion sizes. Use a smaller plate. Serve yourself smaller portions and put away leftovers before you eat.
  
  
• Eat 1/3 less food at each meal. Remember: If you consistently eat a little less food and get a little more exercise, you will regain and maintain your ideal weight.

• At least 8 glasses (64 oz) of water should be drunk each day, 16 oz of which should be taken before breakfast. Water should be taken 15- 30 minutes before meals or 2 hours after meals.
  

Lifestyle

• Exercise is very essential to good health. One should walk 21 miles per week, which is approximately 3 miles per day seven days per week or for 1 hour each day.
  
  
• One should get between 15- 20 minutes of sunshine daily before 9:00am or after 3:00pm.
  
  
• One should go to bed before 10:00pm. The body heals itself between the hours of 10:00pm and 12:00am. The body also produces melatonin between the hours of 10:00 pm and 2:00 am, which gives the body restful sleep at night. Thus, for every hour of sleep before midnight, the body doubles the amount of rest received.
  
  
  For further information, please call us at (678) 520-1547 and ask for James.