Most people might say moderation of sugary or starchy foods and eating lower fats would be the best road to losing and maintaining your optimum weight.

We say, cut sugar to trim fat.

Below are suggestions for achieving optimal wellness through your dietary intake.

Course of Action

•Develop a diet plan that is right for you.

•Determine the glycemic levels of various foods.

•Discover which foods to eat and at what time of day.

•Avoid food combinations that add pounds.

Diet Plan

The first thing that you can do isclean out your cupboards and refrigerator. Throw out all sugar, i.e., cookies, cakes, donuts, crackers, chips, and potatoes. Get rid of white rice sand white bread.

Then go shopping with a plan. The plan will be fresh fruits, vegetables (fresh or frozen) eggs, cheeses, meats, nuts and whole grains.

However, some fruits are high in sugar so do not purchase too much of these i.e. watermelon, pineapple, raisins and ripe bananas, and some vegetables have too much sugar (see below).

Do not purchase or any of these products:

•Potatoes

•White Rice

•Corn

•Carrots

•Beets

•White Bread

•All Refined Sugar and Byproducts

Glycemic Levels

Eat often. Nothing stabilizes blood sugar better than eating lightly every two to three hours. This also controls appetite, keeps you energized and reduces cravings for carbohydrates.

Keep your meals small. One plateful (not heaping) is a good measure.

Since you will be eating more often, you can reduce the amount you eat at each sitting.

Increase the amount of fiber in your diet. A person should be consuming at least 30 g of fiber a day, either from natural products (such as whole grains and vegetables) or through the use of a fiber product, which can be added to water or to food. Fiber absorbs glucose, produces satiety and keeps you regular.

Timing is Everything

Eat fruit alone or with high quality grain cereal in the morning.

Do not eat fruit after a meal thinking that it is a good desert.

Drink liquids an hour after you eat and an hour before. You do not want to 'drown' your digestive juices--let them do their work, then flush away the toxins afterwards with water. Water is always the best liquid, especially while on your diet, but coffee and tea are ok as long as a good quality sweetener like Stevia or Erythritol is used.

Avoid eating after 8:00 at night. Eat most of your calories in the morning and at lunch.

Food Combinations

Anything starchy or sugary (fruit has sugar) should not be eaten with meat.

Combine carbohydrates with lean proteins (chicken, fish or soy products are the best choices) in each meal for a good balance of nutrients. Refined carbohydrates (white flour) are especially harmful, as they produce a quick and significant spike in blood sugar.

Anything and I mean ANYTHING with alcohol is loaded with sugar and will put weight on. It is best to avoid alcohol, especially while dieting. Not only does it lower your defenses, but it spikes your blood sugar and over works the pancreas and liver.

Sample Menu

Breakfast:

Orange juice or grapefruit juice

Oatmeal, with butter or maragerine

Coffee or tea quality sweetener and milk or cream

16 oz water 1 hour later

Lunch:

Turkey on whole grain wheat bread

Mustard, lettuce cheese and tomato

16 oz water 1 hour later

Mid Day Snack: Apple

Dinner:

Lean Hamburger Patty

Salad with olive oil and vinegar, ranch or blue cheese dressing.

16 oz water 1 hour later

Snack around 7:00 P.M.

12 almonds or other nuts.

As with any vitamin or supplement, please consult your doctor before taking. Author Beverly Terhune speaks from 35 years of living with Rheumatoid Arthritis and shares her experience, strength & hope on how to lead a healthy, substance-free life.

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