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The Canyon Ranch Way: What types of Food to Eat continued...

Minimize saturated fat by choosing low-fat or nonfat dairy products, skinless chicken breast, and lean red meats. Limit consumption of foods made with butter and cream. Avoid trans-fats found in regular margarine, shortening, many fast foods, and food that contains the word "hydrogenated" on the label.

Balance meals with some protein-rich food.

Include protein in each meal to help control hunger and stabilize energy levels. Good sources of protein include: beans, soy foods, nut butters, low-fat or nonfat yogurt and cheeses, eggs, and poultry.

Limit sugar in your diet and avoid artificial sweeteners.

Go for the natural sweetness of fresh fruits, vegetables, and nuts. If you must sweeten, go natural with small amounts of maple syrup, honey, brown rice syrup, or unrefined sugar. Choose fruit for dessert. Try cinnamon, vanilla, and freshly grated nutmeg as a substitute for sugar when you can. Artificial sweeteners can boost sweet cravings.

Be sensible about salt.

Use salt moderately, and try substituting with other herbs and spices.

Drink plenty of water every day

Eight large glasses a day is a good rule. To make it more tempting, use a beautiful tumbler, and add ice and a slice of lemon or lime.

The Canyon Ranch guidelines are probably not very different from common sense, good-health rules you've heard before. The key is to slowly incorporate these practices into your day-to-day life.

To get a clearer picture of how to do that, WebMD asked Uehlein to describe exactly how he puts the Canyon Ranch philosophy into action, meal by meal.

The Canyon Ranch Way: Meal by Meal


"If you like eggs, then use two egg whites and one whole egg to make an omelette," Uhelein said. This cuts down on egg yolks, which contain a lot of fat. Be sure to use canola oil -- not butter -- for frying.

If you don't like eggs, choose whole grains and fruits at breakfast time. In Uehlein's home, which he shares with his wife and three daughters, the flour jar contains a mixture of half all-purpose flour and half whole wheat flour. Uehlein uses that flour for all bread products, including pancakes. For a quick breakfast, go with yogurt and a piece of fruit. If you like crunchy textures, you can add some low-fat, all-natural granola to the yogurt.

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