Nutrition and Weight Control Simplified

By John Houston Batchelor

I have always been interested in good health, but was never quite sure what that was. Like most people, I would just hear a little something from whomever and accept that as fact.

I spent my life working two jobs, struggling with bills, raising a family and trying to find ways to enjoy my life as well and I suspect that many others do and have done the same.

24/7, we are bombarded with nonsense from many quarters, most of it from money mongers that would fleece us out of our hard earned money.

This is not restricted to nutrition and weight control, but many other things as well.
We are attacked from all sides, T.V. commercials, cooking shows that have no interest in our health, only what money they can make by showing us how to cook in an unhealthy and irresponsible way.

I think that I have compiled some useful information, not only for myself, but information that may help many, many others, I feel like I have discovered the Holy Grail.

I hope you find it useful as well. I suspect that 99% of people that read my little book will find many things that they didnt know before and improve their own lives, as well as avoiding much of the nonsense and wasting time and money chasing those magic rainbows.

It is much simpler than you might think.

• Language: English
• Publisher: Xlibris US
• Release date: Aug 20, 2015
• ISBN: 9781503598997

John Houston Batchelor

I have always been interested in my health but had no clear idea of what that was. I would hear a little something from whomever and just accept that as fact. —John Batchelor

Book preview

NUTRITION AND

WEIGHT CONTROL

SIMPLIFIED

John Houston Batchelor

Copyright © 2015 by John Houston Batchelor.

ISBN:      Softcover      978-1-5035-9900-0

                eBook          978-1-5035-9899-7

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

Any people depicted in stock imagery provided by Thinkstock are models, and such images are being used for illustrative purposes only.

Certain stock imagery © Thinkstock.

Rev. date: 08/18/2014

Xlibris

1-888-795-4274

www.Xlibris.com

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TABLE OF CONTENTS

CHAPTER 1 CONCEPT

CHAPTER 2 SPECIFICS

CHAPTER 3 THE PLAN

CHAPTER 4 SELECTED SNACK/MEALS

CHAPTER 5 THE JOHNNY APPLESEED PRINCIPLE

CHAPTER 6 DIET PLAN TEMPLATE

DEDICATION

This book is dedicated to the millions of people that are busy living their lives and haven’t had the time or the inclination to sit down and try to cull the nutritional nonsense from the truth.

The very reason that encouraged me to publish this book.

I would also like to dedicate it to George Mateljan who wrote The worlds healthiest foods.

I have adopted his book as my food bible and learned many things from him.

NUTRITION AND WEIGHT CONTROL IN A NUTSHELL

This is the highlights of my book and I decided to put it first.

It is a very, very condensed version, but contains basic information that everyone should be aware of.

Certainly, being over or underweight is not healthy, but it is not the whole story.

No one food has everything we need for good health.

We need to eat a variety of food to try to make sure we get everything that we need, so that our bodies has the best chance to help itself to prevent and/or overcome many of our health issues.

Water is very important and we should make sure to drink plenty.

Low fat milk may have the necessary ingredients that we need to help prevent sagging skin.

Junk food should be avoided as well as food that should be included in that category, including anything with excess sodium, MSG, overly refined grains, sugar and excess fat.

You already know what they are, but maybe you haven’t stopped to think about it.

Multi vitamins are not food replacement, but help to fill some gaps in our nutrition that may be deficient.

I think most people are more worried about their weight than anything else, so…………

Foods that spike your blood sugar cause your body to immediately pump out insulin to convert high glucose that has not been burned up for energy to body fat.

THE ONLY FOODS THAT DO THIS -

Some fruits that have a high glycemic index like bananas, pineapple and all melons, especially watermelon and of course refined sugar.

Root vegetables, especially potatoes and especially if they are peeled.

Grains, especially if they are overly processed, like bread and pasta, including corn.

The first person to come up with the idea of a low carb diet was a man named Savarin in………1825!

Eggs and animal flesh, do not and neither does fat, seeds/nuts and other vegetables, including most fruit and green leafy vegetables.

Vegetables, fruits with a low GI and lean meat and eggs should be the mainstay of our diet, because they are all very nutritious and at the same time have few calories and a low glycemic index.

High glucose foods can be somewhat tempered by eating them in conjunction with low glucose foods, but will still be too high for weight loss or diabetics.

More bad news is that consuming more calories than your body burns off, will also be deposited to your body fat.

The food that contains the highest amount of calories is fat, seeds/nuts, grains, root vegetables and those high GI fruits.

Junk food, not only has a lot of calories, but chemicals that our bodies don’t know what to do with and will just shove them into our fat cells causing not only excess weight, but unhealthiness as well.

Fat cells are like bubble wrap and store more than pure fat like water and those foreign substances.

Not eating for too long a period and lack of exercise will slow down our metabolism to conserve its resources to prepare for the hibernation, but at the same time, the latest research says that people that consume their food within a 9 to 12 hour window will have less weight gain than those that eat at any time, even though the calorie count is the same.

Eating too close to bedtime will cause weight gain as will anything that slows down the processing of food in your system. Food doesn’t process as well when you are laying down and may also cause acid reflux.

Non soluble fiber keeps food moving and helps keep our intestines clean.

Soluble fiber gets into our bloodstream and helps to keep our blood vessels clean and free from clogging.

Be aware that animal products, fat and overly processed foods have little to no fiber.

Eating meals that contain animal flesh and starches in the same meal may slow down digestion, because your body has to provide conflicting chemicals to process them. It may be a problem for people that have problems digesting food.

Consuming excess sodium will cause your body to retain water and can harden your arteries.

MSG will make you want to overeat, as will other addictive food stuff.

Diabetics may have to take medication to help their bodies to produce insulin if it is not producing enough to keep their blood sugar from being too high, but this is not good enough if you are trying to lose weight.

You need to avoid those foods that drive up your blood sugar too high in the first place to keep it from being converted to body fat.

This is a good idea for diabetics as well, because it might allow them to take less medication, which could be detrimental to their health.

You have to change your mindset from just eating what tastes good and/or from boredom and replace it with careful consideration of what and how much you are eating. It’s not that hard, but does require some effort on your part.

It’s not necessary to just eat stuff that you don’t like. Make a list of foods that you personally like and weed out the stuff that you know you should not be eating.

Replace those foods, if you can with other foods that you like, but are not as bad for your health.

Make yourself a list of occasional comfort foods that

are not too far out of line.

Its that everyday self indulgence that does you in.

Exercise not only keeps your metabolism revved up, but consider this…

Any exercise you do will burn off some off some of that excess blood sugar and leave less to be converted to body fat.

CHAPTER 1

CONCEPT

We are born with some human instincts, but we have no real knowledge of what this crazy world of ours is all about, so we have to turn to our parents for some primary knowledge and this may be knowledgeable or it may just be very uninformed and apathetic.

They obtained their knowledge from their parents and others, depending on their circumstances and may have given it a lot of thought or none at all.

At any rate that is all we have available at this time and as we grow older, we come in contact with others that may have an effect on what we believe.

If we are smart, we will not just accept anything that others tell us and give it some serious thought of our own, but try not to just reject everything that is different to what we have been taught either.

The smartest person in the world doesn’t know everything and the dumbest knows things that we don’t know, so listen to everybody and then make your own decisions.

The responsibility for your health lies with you.

Nutrition is only one of these things and what I am interested in for the moment.

Parents are usually not a big help and have already developed their own bad habits.

Most likely they are the ones that introduced you to junk food, because they were already hooked on it.

Even if they didn’t, the parents of your friends may have influenced them and they in turn influence you.

When I was a kid there wasn’t the preponderance of junk food as there is today, but I didn’t get much anyway as my parents had survived tougher times and were very frugal and didn’t want to spend money on it.

At home, my mother cooked with more thought to what food tasted like than what was good for our health and I think most people do the same thing today.

She used a lot of sugar and butter in her dishes and although I had eggs for breakfast once in a while, more likely I had a bowl of Rice Krispies, loaded with sugar and whole milk and peanut butter sandwiches with jelly on