Counseling Sheet

Agatha M. Thrash, M.D.
Preventive Medicine

In order for weight control to be successful, it must represent a permanent change in lifestyle. The old lifestyle has been demonstrated to produce overweight, and a change for a few weeks or months, followed by a return to the former lifestyle, will be unsuccessful.

One should learn the difference between appetite and hunger. Appetite is given to us by a loving Creator to help us to enjoy the food which we must have. The basic need of the person, however, is not the enjoyment of food; the need is for nutrients. Appetite encourages us to supply the need. Thoughts of food should not fill the mind. One may, however, properly use preference to assist in selections to fill the need. The need may be for raw food, for whole grains, for vegetables, or for fruit. Appetite can help one to choose the kind of raw food, the type of grain, or the style of preparation. Americans generally do not feel the need to deny themselves of anything the heart desires. In order to develop a symmetrical character we must determine our need and enjoy supplying that need. These needs have been established by the Creator who is willing to give us power to fill these needs. Through watchfulness and prayer one may receive all his needs, including control of appetite.‍

GENERAL PRINCIPLES OF WEIGHT CONTROL‍

• Begin each week with a 24- to 48-hour fast.
• Hunger may be experienced only on a regular schedule if the biologic rhythm has been properly programmed.
• "Correct" sleep gives one more willpower. Be regular.
• Eat a generous breakfast. Sample: 1/2 cup of cooked cereal, two servings of fruit, one slice of whole grain bread, 1/2 teaspoon of peanut butter. Use no empty calories. If preferred, omit the peanut butter and use one cup of cereal.
• Do not eat even a morsel between meals. This is a principle of life.
• Eat a moderate lunch. Sample: About 250 calories of a main dish, less than 100 calories of a cooked vegetable, a raw vegetable, less than 100 calories of a whole grain bread, one teaspoon of peanut butter or two teaspoons of nuts or seeds.
• Take no supper. You may have a cup of hot herb tea with a lemon twist and stevia.
• Take some light exercise after meals to promote digestion. Never lie down after meals.
• Practice daily moderate exercise in the amount of one to five hours; moderate to heavy exercise suppresses appetite. Change of pace and occupation are needed occasionally. Just the proper time spent in such activities should be sought for each person.
• Avoid irritants. Anything that irritates the stomach or the nervous system acts as a stimulant to the appetite - vinegar, mayonnaise, mustard, caffeine, alcohol, baking soda, baking powder, and spices (black pepper, cinnamon, cloves, nutmeg, ginger, etc.).
• Avoid crashes, fads. Retrain yourself now in a new lifestyle which you expect to maintain forever with only minor variations.
• Drink water between meals, enough to keep the urine pale.

‍General Meal Plan

BREAKFAST:‍

Two servings or pieces of fruit
One cup of cereal (or breakfast entree)
1/2 cup soy milk
One to two slices of bread or toast‍

DINNER:‍

One cup of dinner entree
All the salad you can eat with lemon juice dressing or 1 Tablespoon of oil free dressing
Vegetables: beets, corn, peas, carrots (use only 1/2 cup). All other vegetables are unlimited.
One slice of bread

NOTE: If you have potatoes, rice, or spaghetti, use 1/2 a cup and do not have any bread.‍

SUPPER:‍

One slice toast or bread (optional)
One to two servings of fruit‍

Do NOT use:‍

Oil
Meats or fish
Eggs, milk, or cheese
Margarine (may use millet butter)
No more than three slices of bread a day
No more than four servings of fruit each day