It’s addictive, white, accelerates aging, comes from a plant, impairs mental and neurological function, can destroy your brain, heart and organs, creates systemic inflammation, gives some people a buzz and destroys bodies. Am I talking about cocaine or sugar?
People get addicted to sugar. They love the taste and the quick energy it releases. However they can’t see the pervasive damage being done to their blood vessels, brain, heart and other organs until its almost too late.
This may shock you, but I believe sugar and sugar like foods (processed flour products) are probably the biggest cause of all illness and disease. It creates so much stress on the body, lowers the immune system, wrecks havoc on the hormonal system and creates systemic inflammation across the cardiovascular system. Sugar even turns cholesterol into a bad health issue. Cholesterol is not the demon it is made out to be. Its only when we eat so much sugar that cholesterol is released in larger amounts to patch damaged blood vessels caused from the sugar. We acutually need cholesterol. The harm being caused from sugar is wide-spread and long-lasting.
Sugar has made its way into almost every food stuff man is processing and refining. Sugar is added to bacon. luncheon meats, mayonnaise, peanut butter, dried fruit, fruit juices, tomato sauce, spaghetti sauce, prepared foods, cereal, granola, cookies, flavored milk, soft drinks, coffee drinks and hundreds if not thousands of other foods. Milk has about 12 grams or 3 teaspoons of sugar per 8 ounce glass. Yogurt can have much more.
The purpose of the added sugar is to make you eat more of the food it is in. It’s all about money. If you keep buying it, the food manufacturers will keep selling it. Stop buying it and they will begin to make healthier foods.
Your best defense is learning to read food labels and being able to find all the different names of sugar. When reading the food label pay special attention to the serving size and the grams of sugar per serving. Try to limit the amount of sugar you consume to 6 grams or less per serving. Look for foods that have 4 or more grams of fiber per serving. Sugar should never be more than 10% of your daily calories. In a 2,000 calorie
Sugars Many Names
When reading the food ingredient list on the food label look out for these names. I would also include agave nectar as a sugar to avoid. It is higher in fructose that HFCS and is a processed sugar.
Flour (ground up grains) turns to blood sugar as rapidly as white table sugar! Most breads, cereals, cookies, crackers and pastries have a high glycemic value. They raise blood sugar rapidly. Not all grain based products have higher glycemic load values. Whole Grains when eaten in their natural form release sugars more slowly. Steel cut oats have a lower glycemic load value that rolled oats. Enriched and refined flours have little fiber allowing the starch to turn to blood sugar rapidly. Even whole grain breads can cause a quick release of blood sugar because part of the bodies digestive process has already been performed. To my knowledge the lowest glycemic bread is Ezekiel Bread.
In summary, to reduce your risk of developing a sugar related disease or adverse health condition avoid or limit simple carbohydrates by eating more vegetables, fruits, beans and whole grains (limit to 2 servings per day). Use natural sweeteners, however, learn to enjoy foods that are less sweet. Break that sugar addiction, kick it to the curb and enjoy life.
I would highly recommend you read the book Grain Brain by neurologist David Perlmutter, MD, it could be a life changing book.
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
I have lost over 200 pounds and have maintained my current weight for the past 10 years. If you need to lose 20 pounds or 200 pounds this formula worked for me and others. Success requires a desire for change, a little planning, preparation and being consistent. Diets do not work. You need to be able to adopt a lifestyle that gives you flexibility and you can be happy with forever.
If you are starting a diet or making changes to your lifestyle, always consult with your doctor before beginning the new routine.
Rules of safe weight loss and weight management.
1.) Never eat less than 1200 calories per day unless you are under the supervision of a qualified health professional.
2.) The minimum goal should be a calorie deficit of 500 calories per day. This should create 1 pound of fat loss per week. Never aim to lose more than 2 pounds per week.
3.) Eat 6 times per day, 3 snacks and 3 meals.
4.) Crowd out the unhealthy foods in your life by eating the healthy nutritious ones first. If you add 2 servings of fruits and 3 or more servings of veggies to your daily diet routine, you are not going to have room for the unhealthy foods. In addition, it will gradually get rid of your cravings. Do not start out trying to eat like me. Start by adding more vegetables and healthy foods to your daily routine. Eventually the bad foods will disappear if you make the choice to follow this guide.
5.) Know your energy requirements. If you get rid of the majority of processed and refined foods in your diet you do not need to to worry about counting calories. However if you are still consuming processed foods then it is important to not consume more than you burn. This is critical!
6.) Exercise at least 6 days per week. I highly recommend multiple exercise per day. Example: if your goal is 1 hour daily, you can split the 1 hour into two 30 minute sessions. This will keep you metabolism elevated causing greater fat burn for a longer period in the day. This facilitates faster and greater weight loss. Do different types of exercise: interval, aerobic and strength training. If you are just beginning an exercise program, consult with an exercise professional to insure your safety. Do not think that you can lose weight and then keep it off with out exercising. It will not happen. Plus the whole idea of losing weight is to improve your health. Exercise partnered with a nutritious dietary routine builds health
7.) Drink at least 1/2 your weight in ounces of water per day. If you weight 200 lbs, you need at least 100 ounces of water per day. Water is required in the metabolic pathway to burn fat and to create energy. A 2% drop in body hydration can cause up to a 30% drop in available energy.
8.) Get plenty of rest and relaxation. A lack of sleep and mismanaged stress will stop weight loss and even cause weight gain. Aim for 7 to 8 hours of sound sleep per night. Practice stress reducing methods, get into a great book, get a massage, listen to soft music etc…. Turn your problems over to God.
9.) Make vegetative foods the majority of your food choices. They are low in calories, they alkaline the body, they cleanse the body, they help control blood sugar levels and cholesterol levels and they offer a wide array of nutrients that promote health.
10.) Limit your intake of simple carbohydrates. Simple carbohydrates promote cravings by causing blood sugar spikes. Eat lower glycemic foods. This does not mean you should eat a high protein diet. Select complex carbohydrates. Your brain and central nervous system (CNS) only burn glucose (sugar) for fuel. The average person needs 100 to 125 grams of carbohydrates to fuel the brain and CNS. Sugar, glucose and glycogen (stored glucose) are normally made from dietary carbohydrates. However up to 57% of protein can be converted to blood sugar when needed.
11.) Quit smoking, limit the intake of caffeine and alcohol and watch your salt intake.
12.) Do not weigh yourself more than once every 2 weeks. The best time to weigh is first thing in the morning upon waking and after you go to the bathroom. Weigh the same time each day. Your weight is just a by-product of your particular lifestyle. Change your lifestyle and your weight will change.
13) Never deprive yourself of any food. If you want it, eat it. Just don’t go crazy and eat the whole container of Oreo’s. When this happens, give your self credit for having the will power to control the amount you ate. At the next snack or meal time exercise control and make healthy selections.
I am a flexitarian. That means I eat a vegetarian diet. However, I occasionally feel a need for animal protein. I typically go 1 to 2 weeks before I have that craving for salmon or chicken. I do not eat red meat, pork or dairy. Studies show a primarily vegetarian diet promotes better health by reducing the risk of major diseases and health conditions.
At least 75% of my diet is raw vegetables. Raw vegetables provide a wide array of vitamins, minerals, enzymes, antioxidants and phytonutrients. When vegetables are cooked some of the vitamins are destroyed and all the enzymes are killed. However you do need some cooked vegetables. Leafy green vegetables contain a compound called oxalic acid. Oxalic acid binds with some minerals and interferes with their absorption. Cooking neutralizes most of the oxalic acid allowing more mineral absorption. Carrots provide more bio-available beta carotene when cooked. Tomatoes give more lycopene when cooked. A good ratio is 75% raw and 25% cooked.
If I eat out, I make wise selections and ask for variations on the menu. Most restaurants will be happy to make changes for you. For example; when ordering a salad, ask them to leave off the honey or sugar glazed pecans and dried fruit, save a couple of hundred calories, order the dressing on the side and dip your fork in the dressing before picking up the bite, you will use less dressing this way.
Calories
Understanding your calorie requirements is critical to weight loss and weight management. Read this blog to better understand your energy budget. As you lose weight you will need to adjust your calorie intake.
Understanding How Much of What to Eat
Vegetables; you can eat these in unlimited amounts, aim for at least 5 servings daily. Eat raw, steamed, grilled, sautéed or broiled. Do not fry
Serving sizes; Cooked vegetables 1/2 cup, Chopped, raw vegetables 1/2 cup, Raw, leafy vegetables 1 cup, Vegetable juice 3/4 cup
Fruits 3 servings per day and only low sugar fruits (berries, green apples, peaches pears and plums), a serving is 1 medium fruit and ½ cup juice. Dried fruit is coated with sugar so avoid it. Avoid fruit juices, they are also very high in sugar content.
Low Fat Dairy I do not recommend dairy products. If you must have them, goat or sheep is a better choice. I use almond breeze sugar free almond milk and rice cheeses.
Eggs, hen If you have high cholesterol limit to 1 per week otherwise 1 per day is ok. Eggs should be poached, scrambled or boiled, not fried. Select free range, organic eggs.
Beans & Legumes; eat what you want, just do not go over your daily calorie limit
Poultry & Lean Meats – limit to 4 ounces per serving, 3 times per week. 4 ounces is about the size of a deck of cards. I do not recommend eating red meats or pork, however, if you do, limit your intake to 1 serving per week. Prepare by grilling, baking or broiling. Do not fry.
Chicken; grill, bake or broil the breast without the skin
Turkey, roast; grill, bake or broil the breast without the skin
Nuts & Seeds Limit to 1 to 2 ounces per day due to high calorie content. Studies show people who consume 1 oz. of nuts daily lose weight and keep it off. In addition, they may cut their risk of heart disease by up to 45%. Nuts and nut butters are very healthy for us.
Grains Limit to 2 servings per day. Grains raise blood sugar and insulin levels quickly creating cravings and weight gain. Serving sizes; I don’t recommend eating bread except only occasionally and the only bread I recommend is Ezekiel Bread. However it does contain gluten.
Bread 1 slice
Tortilla, roll, or muffin 1
Bagel, English muffin or hamburger bun ½
Brown rice, pasta, oatmeal, cooked cereal, 1/2 cup
Ready-to-eat cereal 1 ounce (flakes or round)
Pancake, waffle 1 (4″ diameter)
Grain choices; all of these are gluten free Go grain free if you can!
I use olive oil and balsamic vinegar; Good Seasons Balsamic with olive oil or Good Seasons Greek Vinaigrette; Serving Size 2 Tablespoons, serve on side of plate, dip fork into dressing, then into bite of salad.
Butter
I use and recommend Smart Balance Lite Original with Flax. It’s 50 calories per serving, 1.5 grams of saturated fat and zero cholesterol and taste like butter.
Spices & Herbs; herbs are naturally very high in antioxidant power
Dark Chocolate; I eat dark chocolate every day. Only 100% dark raw chocolate is recommended. Limit to 1.5 ounces per day. Dark Chocolate has the highest antioxidant value of any food.
Natural Sweeteners; Serving Size 1 Tablespoon
Use these sparingly if diabetic;
Blackstrap molasses a good source of B6, iron, calcium, potassium and magnesium
Stevia; this is my choice of sweetener. Truvia is the best commercial choice.
Monk fruit is another of my favorites. Other
Green tea Cold Brew your own for more antioxidant power.
Moderation is the key in your diet. If you want something, eat it but try to limit the amount. Consistency is the other very important factor. If you eat healthy 80% of the time, you will give your body the opportunity to build health. We are what we eat. Eat junk and have a junk body, eat healthy and have a healthy body!
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
Weight Loss Happens When You Consume Fewer Calories Than You Burn, However Not Too Many Fewer
Have you been on a quest to lose those extra pounds? This information is critical if you want to have weight loss success. Success means losing the weight, building health and keeping the weight off.
I hated to make today’s blog so lengthy, however this information is vital for healthy, long-term weight loss.
I will be using the terms below in this blog, get familiar with them.
Glucose= carbohydrates converted into blood sugar
Glycogen=glucose that is stored in muscle cells and the liver for later energy needs
Triglycerides=excess glucose, dietary fats and unused proteins converted into body fat
One principle many people overlook is their calories in/calories burned factor. If you do not know how many calories you need to consume per day to maintain your weight or more importantly how many calories you should consume to lose weight, it would be like driving your car on a long trip to a place you have never been with your gas gauge and odometer broken. The gas gauge represents your calories needed and the odometer represents how many calories you are burning. Without these facts you are totally relying on luck and a guess to not end up stranded on the roadside. With your body it can mean unhealthy weight loss or even weight gain.
Calories are very important ( so are the type, another blog). They provide energy and valuable nutrients. Our bodies depend on nutrients to turn the fuel (food we eat) into energy. Carbohydrates, fats and to a lesser degree proteins are used as fuel. The body really loves carbohydrates and fat for fuel. Our brains will only use glucose or glycogen (glucose that is stored in the liver and muscle cells) for fuel. Most people will need about 100 grams of carbohydrate each day to meet the brains demands. The blend of fuel type our cells use depends on the demands at that given moment. Muscle cells will use primarily glucose and glycogen for anaerobic activity and primarily dietary and triglyceride fats for aerobic activity. During both aerobic and anaerobic metabolism the muscle cells will always burn a ratio of all three fuel types. The intensity of the physical activity dictates the ratio of glucose, fat and protein. It is important to maintain a good dietary ratio between your carbohydrate, fat and protein intake for your particular lifestyle. If you do not consume enough carbohydrate the body will burn the protein for brain fuel robbing your body of protein needed to make and repair tissues, enzymes, white blood cells, red blood cells, hormones, hair, finger nails and antibodies. If you continue to under consume carbohydrates the body will also break apart muscle and organs to convert the protein into glucose. This is highly inefficient and causes ketones ( COMPOUNDS THAT HARM THE BODY) to be released into the blood. The over consumption of protein is also harmful for the body.
How to determine your protein requirements.
It is really amazing how many articles I have read from bodybuilding sources that say a person should consume between 2 to 4 grams of protein for every kg of body weight, or that a person should consume 1 to 1 ½ grams of protein per pound of body weight. That would mean a 200-pound man would need to consume between 200 grams and 363 grams of protein daily. The DRI for protein intakeunder normal bodily demand would be .8 grams of protein for each kg of body weight. To figure your body weight in kilograms, divide your weight in pounds by 2.2, that number is your weight converted from pounds to kilograms. For the obese the protein intake would be .8 grams for every kg of muscle mass. For an athlete with heavy demands on muscle performance such as a body builder or an Olympic athlete the intake would be 1.6 to 1.7 grams of protein per kg of body weight meaning that same 200 pound man would consume 145 grams of protein at the high-end. An endurance athlete such as those running marathons, iron man events and triathlons requires less because they are not placing as much stress on the major muscle groups. Their needs can be met in most cases with no more than 1.2 to 1.4 grams of protein per kg of body weight. The average person who works out in the gym and is very active hiking and playing organized sports does not need this level of protein intake. For the complete truth on protein in our diet read the complete article “The Truth About Muscle Building and Protein Intake”.
Solets say you need to lose 30 pounds. Where do you start? I am going to assume you know that 1 pound of body weight represents 3500 calories. If you want to lose 1 pound per week, then you would need to burn 3500 more calories than you consumed that week. Are you still with me? To know how many calories you body needs daily, we need to calculate your basal metabolic rate (BMR), the amount of energy your body uses at rest. We then apply the Harris Benedict equation to determine your estimated energy requirement (EER) based on the your daily activity level. We then add the two together to get the estimated actual number of calories you burn per day. Thankfully there are calculators on the web that will estimate these numbers for you. These are estimates. I have found most of them to overstate the number of calories actually needed by approximately 10%. I have two links for you at the end of this blog that will do the math for you. I think you will find them helpful.
Nowthat you can determine the number of calories you need daily to meet your energy requirements, you need to be able to track the number of calories per day you are consuming. There are a number of web-sites that offer free food journals. For the first 90 to 120 days you should count your calories, fat grams, protein grams, sugar grams, sodium grams and fiber grams every day.
Studies have shown that people who use food journals on a daily basis lose weight and keep it off a higher percentage of the time.
You can load a tool bar calorie counter and online food journal at www.fatsecret.com it is very easy to use. I really like it because it is very convenient to access from my toolbar. It will also allow you to add custom foods to the data base. This means that if you like a certain food that is not in their database you can add it to the database for everyone to use as well.
I recommend, never losing more than two pounds per week unless under the supervision of an appropriate health professional. Studies show that losing weight quicker than two pounds per week increases your chance of is regaining the weight. It also means you are consuming less nutrients that are present in those calories. This can cause bodily harm due to a lack of nutrients.
Guidelines
Shoot for consuming 500 calories less per day, try eating 250 calories less and exercising away 250 extra calories.
Eat 6 times per day (3 meals and 3 snacks) keeps hunger at bay and blood sugar balanced.
Eat breakfast (Renew is a great breakfast and snack)
Never consume less that 1200 calories per day unless under the supervision of a health professional. This will put the body in starvation mode forcing your body to conserve energy and actually store extra fat. Not only will it stop the weight loss it can cause you to gain weight. Let’s say your BMR is 1500 calories, then you will need to exercise the extra 200 calories so you do not drop your calories under 1200 but still bank those 500 calories per day towards your 1 pound per week of weight loss. I have many clients that ask for my help that are consuming 600 to 1000 calories per day and can’t seem to lose weight. They just don’t understand that just like you have a household budget to maintain a certain lifestyle. Your body also has a calorie budget to meet the demands you place on it. If your income is reduced by 30 percent, you must start to reduce your spending by 30%. Your body’s total energy requirements (TER) represent your household budget, Your income represents your calorie intake. When consuming fewer calories than the body needs, the body has no choice but to reduce its internal processes. Life support functions and processes are the priority. Extra energy and fat metabolism are reduced. Like wise if your body gets accustomed to getting plenty of calories to meet its daily calorie budget it will begin to spend those extra calories towards energy for mental and physical activity, immune and hormonal processes, the repair and building of muscle and organs etc…. Like wise, if you believed your bank account had plenty of money, you are naturally going to spend more right? By meeting your BMR you body knows it can satisfy its basic needs and does not have to conserve energy or store fat for life support when the famine arrives. Your behavior of cutting calories too much makes your body think starvation is near. Feed your body a generous amount of nutrient dense foods and your body will be happy to spend extra calories in the form of stored fat.
Drink plenty of water, fat metabolism is dependent on hydrolysis, which is the breaking down of fatty acids for use in the body.
Exercise often, if you are just starting, begin with walking. Start slow then when you are able include resistance training to build muscle and interval training to build a stronger lungs and heart. This increases fitness.
Make sure you are getting at least 30 or more grams of fiber per day. Fiber is very filling, keeps our intestines clean and absorbs some fat. Refer to this list for high fiber foods.
Limit the intake of processed and refined foods, not only are they poor sources of nutrients they actually rob our bodies of nutrients
The information contained in this blog is not medical advice. Never stop taking prescriptions or stop following the advice and directions of your doctor. Always seek the advice of your doctor when making diet or health related changes to your lifestyle particularly if you have health challenges.When beginning a diet or exercise routine always consult with your doctor first. The information contained in this document is not intended to be and should not be considered medical advice.
Would you like to have a supercharged metabolism that melted fat like ice in a sauna? Follow the tips below to supercharge your metabolism and accelerate your fat loss.
The term “metabolism” refers to the sum total of all activities that keep our bodies functioning. Definition: the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available, compare anabolism, catabolism.
Your metabolic system is highly complex and actually has many sub-systems operating within it. To keep it simple, let’s discuss your metabolic system relative to energy expenditure, or more simply “calories burned”. After all, for weight loss, the amount of energy you use, dictates the number of calories you burn. The type of activity will determine the fuel source for your energy; if you are going to burning a higher percentage of fat or sugar.
If you want to maximize your weight loss safely, make a few of these suggestions a part of your daily routine.
Eat Thermogenic Foods
The foods you eat can have a major impact on raising or lowering your metabolism. Some foods have a thermogenic effect. This means it takes more energy for your body to digest and metabolism the food than the amount of energy the food actually provides in the way of caloric energy. For example there are approximately 30 calories in 1 cup of raw broccoli. It takes more than 30 calories for your body to digest and metabolize the 1 cup of broccoli. Many vegetables are thermogenic.
You cannot turn fat into energy without adequate water intake. Aim for a minimum of ½ your weight in ounces of water. If you are exercising or sweat a lot you will need more. It is important to make sure you keep your electrolytes balanced if you are sweating or consuming a lot of water.
Eat Monounsaturated Fats
Studies show that people that eat nuts and seeds 5 days per week lost weight and keep it off. Monounsaturated fats speed up the metabolism, are satiating and are very heart healthy. Most nuts and seeds contain about 60% monounsaturated fat. Researchers at Brigham and Women’s Hospital and the Harvard School of Public Health found three times as many people trying to lose weight were able to stick to a Mediterranean-style moderate-fat weight loss diet that included nuts, peanuts and peanut butter versus the traditionally recommended low-fat diet. (International Journal of Obesity, Oct. 5, 2001). Avocados are also an excellent source of monounsaturated fats. Just remember to stay within your calorie budget. Nuts, seeds and avocados contain a lot of calories. 1 to 2 ounces of nut and seeds per day is a fine. having more may add to your waist line.
Have a Little Protein With each Meal or Snack
Protein provides a satisfying feeling and helps fuel the metabolic burn. It does not take much protein and the source of protein in not important. Organic eggs on a piece of whole grain toast is a good selection. Try peanut butter or almond butter on triscuits, apple slices or celery stalks. Add nuts to your oatmeal or cereal. For your salad add beans, nuts and seeds.
Your protein needs should be reflected as 10 to 15% of your total daily calories. If you have a 2000 calorie budget your protein intake should be between 50 grams and 75 grams of protein. 10% of 2000 calories is 200 calories, there are 4 calories per gram of protein. Divide the 200 calories by 4 and you have the grams of protein you need per day. This is of course an approximation. If you exercise really hard or are sick you may need more protein.
The Multiple Exercise Principle
I lost a lot of my weight following the multiple exercise principle. When I began my journey, I walked multiple times per day. It started as twice per day and worked up to 3 to 4 times per day. I did it initially in 10 minute blocks. As my fitness improved I extended it to 15 minute walks. Now, 4 years later, I exercise hard twice per day 6 days per week. 30 minutes per session. It involves cardio, interval training and strength training. Do not over exercise. Over exercising can lower your immune system and cause other adverse health problems. I highly suggest you consult with a certified personal trainer and nutritionist to maximize your weight loss safely.
The reason for multiple exercise sessions is that it will keep your metabolism revved up for a much greater period of time. Muscles require a lot of calories to create energy. Additionally the body burns more calories replenishing glycogen (stored sugar), creating more enzymes, building and repairing muscles and creating other necessary compounds. Exercise also creates metabolic heat and the body spends calories working to keep your core cooler. When you get too warm the body dilates blood vessels pushing blood flow to your skin releasing fluid through the sweat glands to cool your body. A higher metabolism burns more calories and more fat. For example, 1- 40 minute walk or exercise session will keep your metabolism boosted for approximately 7 hours, whereas 4- 10 minute walks will keep your metabolism boosted for 11 hours. Exercise does not have to be hard to facilitate fat loss. As you build your level of fitness you should increase your level of intensity and duration. This will further increase fitness and fat loss.
Staying Cool ( bet you didn’t think of this one!)
Keeping your body cooler requires your body to burn more energy to stay warm, thus increasing your metabolism. When your body experiences temperatures so cold your that your metabolism can’t keep your core warm enough, it induces involuntary muscle tremors or “shivering. The shivering burns more energy producing metabolic heat to warm the body’s core. I am not suggesting you expose yourself to extreme cold. I am suggesting you keep your environment a little cooler. We keep our thermostat set at 65 in the winter. If you are elderly or ill stay warm.
Get Adequate Sleep
You need 7 to 8 hours of good sleep per night. A lack of sleep will cause your body to produce more of the stress hormones that build fat around the abdomen.
Practice Stress Relief Strategies
Stress is not only a major cause of many adverse health conditions but also excessive weight gain. It will cause you to build fat around your waist and hips. It will also make weight loss next to impossible.
Eat Enough Calories for Your Body’s Metabolic Needs
If you drop below 1200 calories per day your body is thinking it is starving and will want to turn everything you eat into fat. In addition it is going to drastically lower your metabolism making fat burning next to impossible. Use this calorie calculator to determine how many calories per day you should consume to maintain your current weight. Eat 500 calories less per day and you will loss 1 pound per week. You can eat less and exercise more to achieve the 500 calorie per day deficit.
Eat Breakfast
If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time without food.
Eat 6 Times per Day
Eating smaller meals and snacks more often keep the metabolic furnace stoked. It also helps to keep your blood sugar balanced eliminating cravings and fatigue. Your body needs fuel and nutrients every 2 to 3 hours in small amounts.
Supplement Your Diet with High Quality Nutrition
Certainly as a nutritionist I eat very healthy. I still need additional nutrition. Everyone does. I do not care how healthy you eat; you need to fortify your diet with extra nutrition. A one a day pill is not going to cut it, they are a waist of your money. They consist primarily of synthetic or isolated nutrients and are not absorbed very well in our bodies.
I want you to have the success I have had! These suggestions work and should become the norm and not the exception if you really want to lose weight. I did it and you can too!!
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
Do you dread getting on the scale? It will become the enemy when you visit it too often. Your weight is not the problem. Your problem is a diet and lifestyle that promotes weight gain. Change the behavior and the weight will change. Quit weighing every day and only weigh once every two weeks. What you eat or do for one day reflects little on any part of your health. What you do consistently for weeks and months is what effects your health and weight loss Your weight can shift multiple pounds from one day to the next, weighing everyday is not a good way to measure your weight loss success. Eventually it is going to show no loss or weight gain and you will be disappointed, frustrated and question your ability to lose the weight.
At some point in your weight loss journey you will hit a wall and the weight loss you have been enjoying stops. This happens to anyone that diets. So why does this happen you ask? There are several reasons, lets explore them. Dieting; diets do not work. If you want permanent weight loss, change your life style and dietary habits forever. If you don’t, you will go back to the old behavior that made you fat.
Skipping meals. When you skip meals it leads to overeating later due to increased hunger. In addition it can cause craving due to a drop in blood sugar levels. Aim for 3 snacks and 3 meals per day. DO NOT SKIP BREAKFAST!
Lack of enough sound sleep. Most people never realize how important to your overall health including weight loss. With out adequate sleep your hormonal system is out of balance, you are under stress and releasing fat building hormones. Your need 7 to 8 hours of sound sleep every night.
Lack of water. Without enough water (body fluids) your metabolism is lowered and you do not burn as many calories. You just can’t make as much energy without the water.
Doing the same exercise routine. You body will figure out how to do your routine very efficiently and you will burn fewer calories. Change your routine and include strength training and interval training. Keep your body guessing.
Eating the same foods every day. This is very common. Many of us like certain foods and we like the same ones for breakfast, lunch or dinner. The problem is again our body gets to comfortable because it now has learned how many calories and what nutrients to expect. Vary your calories from day to day. If your calorie budget is 2000 calories shoot for 1800 one day, 2200 one day, 2000 one day and even 1600 one day. The important part is averaging 2000 calories over several days. One day at 2400 calories is not going to effect your weight however a week of 2400 calorie days will.
Under consuming calories. Everyone thinks that if you eat less you will lose more weight. Wrong! For most people if you consume less than 1200 calories per day your body is going to think it is starving. As a result it will lower your metabolism drastically and will even want to turn what you eat into fat for later energy when there is no food available. You must eat enough to cover your Basil Metabolic Rate (BMR).
Nutrient deficiency. You should complement your diet with super nutrition. Even eating health is not enough with today’s foods. Your body can’t make energy, build muscle, make enzymes, red blood cells, hemoglobin etc… without an abundance of nutrients. Your mitochondria ( cellular power plants) are highly dependent on nutrients to burn carbohydrates and stored fats.
Consuming too many calories. Everyone has a calorie budget. If you exceed it consistently you will gain weight. It is important to know yours. Eat 500 calories less per day that your burn and you will lose 1 pound per week of hydrolyzed fat. Never attempt to lose more than 2 pounds per week. Eat less calories ( however not to few) and exercise more to increase your weight loss rate.
Forgetting to adjust calorie intake when weight is being lost. As the pounds come off you have to adjust your calorie intake. If you continue eating the same calories that you did 20 pounds ago the weight loss is going to stop.
Stress! Stress releases hormones that build abdominal fat. Find ways to add relaxation into your life. Make life fun!
Lack of exercise. Everyone needs to exercise. Exercise not only burns fat, it also detoxes the body, forces the body to repair itself and make more energy producing compounds and tissues. If you are morbidly obese you may lose weight for a while without exercising. However at some point the weight loss will stop if you do not include some form of exercise.
Lack of real commitment. Are you so tired of being over weight that absolutely nothing is going to stop you. If you aren’t willing to tell your friends or even ask them to support you in your efforts then I question if you are really committed to your weight loss. It is important to let friends and family know so they can help reinforce good behavior and not tempt you will fattening foods. Your friends will want to help and not sabotage your efforts.
Hopefully these suggestions will help you get over the hump when you hit the weight loss wall. Change your foods regularly, change your calories daily and vary your exercise routine. In some cases, if you have exercised regularly, you may need a week off. If you have given your body a break you may want to increase your intensity to jump-start the metabolic engine again.
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
I would like to invite you to join me on my weight loss journey! I would like to lose an extra 20 pounds, I’m not sure if my body will let me, as it seems pretty happy at my current weight. Remember, I have lost over 200 pounds and have maintained my current weight for the past 2 years. If you need to lose 20 pounds or 2oo pounds this formula works. Success requires a desire for change, a little planning and persistence.
If you are starting a diet or making changes to your lifestyle, always consult with your doctor before beginning the new routine.
I will share with you my daily food dairy and exercise log over the next week, so that you can see my diet and my exercise routine. In addition, you will find posted below my diet recommendations for losing weight and keeping it off.
Rules of safe weight loss and weight management.
1.) Never eat less than 1200 calories per day unless you are under the supervision of a qualified health professional.
2.) Never aim to lose more than 2 pounds per week.
3.) Eat 6 times per day, 3 snacks and 3 meals.
4.) Crowd out the unhealthy foods in your life by eating the healthy nutritious ones first. If you add 2 servings of fruits and 3 or more servings of veggies to your daily diet routine, you are not going to have room for the unhealthy foods. In addition, it will gradually get rid of your cravings. Do not start out trying to eat like me. Start by adding more vegetables and healthy foods to you daily routine. Eventually the bad foods will disappear if you make the choice to follow this guide.
5.) Know your energy requirements. This is critical! You can’t manage something, if you do not know what is required.
6.) Exercise at least 6 days per week. Do different types of exercise: interval, aerobic and strength training. If you are just beginning an exercise program, consult with an exercise professional to insure your safety. Do not think that you can lose weight and then keep it off with out exercising. It will not happen. Plus the whole idea of losing weight is to improve your health. Exercise partnered with a nutritious dietary routine builds health
7.) Drink at least 1/2 your weight in ounces of water per day. If you weight 200 lbs, you need at least 100 ounces of water per day. Water is required in the metabolic pathway to burn fat and to create energy. A 2% drop in body hydration can cause up to a 30% drop in available energy.
8.) Get plenty of rest and relaxation. A lack of sleep and mismanaged stress will stop weight loss and even cause weight gain. Aim for 7 to 8 hours of sound sleep per night. Practice stress reducing methods, get into a great book, get a massage, listen to soft music etc…. Turn your problems over to God.
9.) Make vegetative foods the majority of your food choices. They are low in calories, they alkaline the body, they cleanse the body, they help control blood sugar levels and cholesterol levels and they offer a wide array of nutrients that promote health.
10.) Limit your intake of simple carbohydrates. Simple carbohydrates promote cravings by causing blood sugar spikes. Eat lower glycemic foods. This does not mean you should eat a high protein diet. Select complex carbohydrates. Your brain and central nervous system (CNS) only burn glucose (sugar) for fuel. The average person need 100 to 125 grams of carbohydrates to fuel the brain and CNS. Sugar, glucose and glycogen (stored glucose) are made from dietary carbohydrates.
11.) Quit smoking, limit the intake of caffeine and alcohol and watch your salt intake.
12.) Do not weigh yourself more than once every 2 weeks. The best time to weigh is first thing in the morning upon waking and after you go to the bathroom. Weigh the same time each day. Your weight is just a by-product of your particular lifestyle. Change your lifestyle and your weight will change.
13) Never deprive yourself of any food. If you want it, eat it. Just don’t go crazy and eat the whole container of Oreo’s. When this happens, give your self credit for having the will power to control the amount you ate. At the next snack or meal time exercise control and make healthy selections.
I am a flexitarian. That means I eat a vegetarian diet. However, I occasionally feel a need for animal protein. I typically go 1 to 2 weeks before I have that craving for salmon or chicken. I do not eat red meat, pork or dairy. Studies show a primarily vegetarian diet promotes better health by reducing the risk of major diseases and health conditions.
At least 75% of my diet is raw vegetables. Raw vegetables provide a wide array of vitamins, minerals, enzymes, antioxidants and phytonutrients. When vegetables are cooked some of the vitamins are destroyed and all the enzymes are killed. However you do need some cooked vegetables. Leafy green vegetables contain a compound called oxalic acid. Oxalic acid binds with some minerals and interferes with their absorption. Cooking neutralizes most of the oxalic acid allowing more mineral absorption. Carrots provide more bio-available beta carotene when cooked. Tomatoes give more lycopene when cooked. A good ratio is 75% raw and 25% cooked.
If I eat out, I make wise selections and ask for variations on the menu. Most restaurants will be happy to make changes for you. For example; when ordering a salad, ask them to leave off the honey or sugar glazed pecans and dried fruit, save a couple of hundred calories, order the dressing on the side and dip your fork in the dressing before picking up the bite, you will use less dressing this way.
Avoid or limit refined and processed foods as much as possible and don’t eat fried foods.
Calories
Understanding your calorie requirements is critical to weight loss and weight management. Read this blog to better understand your energy budget. As you lose weight you will need to adjust your calorie intake.
Understanding How Much of What to Eat
Vegetables; you can eat these in unlimited amounts, aim for at least 5 servings daily. Eat raw, steamed, grilled, sautéed or broiled. Do not fry
Serving sizes; Cooked vegetables 1/2 cup, Chopped, raw vegetables 1/2 cup, Raw, leafy vegetables 1 cup, Vegetable juice 3/4 cup
Fruits 2 servings per day is the limit, a serving is 1 medium fruit, ½ cup juice or ¼ cup dried. Dried fruit is coated with sugar so avoid it. Avoid fruit juices, they are also very high in sugar content.
Low Fat Dairy I do not recommend dairy products. If you must have them, goat or sheep is a better choice. I use almond breeze sugar free almond milk and rice cheeses.
Eggs, hen If you have high cholesterol limit to 1 per week otherwise 1 per day is ok. Eggs should be poached, scrambled or boiled, not fried. Select free range, organic eggs.
Beans & Legumes; eat what you want, just do not go over your daily calorie limit
Poultry & Lean Meats – limit to 4 ounces per serving, 3 times per week. 4 ounces is about the size of a deck of cards. I do not recommend eating red meats or pork, however, if you do, limit your intake to 1 serving per week. Prepare by grilling, baking or broiling. Do not fry.
Chicken; grill, bake or broil the breast without the skin
Turkey, roast; grill, bake or broil the breast without the skin
Nuts & Seeds Limit to 1 to 2 ounces per day due to high calorie content. Studies show people who consume 1 oz. of nuts daily lose weight and keep it off. In addition, they may cut their risk of heart disease by up to 45%.
Grains Limit to 4 to 6 servings per day, depending on calorie requirements.Whole grains provide complex carbohydrates that are important for energy needs. Your cells prefer glucose for fuel. Glucose is provided by carbohydrates. To keep your blood sugar balanced, avoid simple carbohydrates and go for whole grains.
Serving sizes;
Bread 1 slice
Tortilla, roll, or muffin 1
Bagel, English muffin or hamburger bun ½
Brown rice, pasta, oatmeal, cooked cereal, 1/2 cup
I use olive oil and balsamic vinegar; Good Seasons Balsamic with olive oil or Good Seasons Greek Vinaigrette; Serving Size 2 Tablespoons, serve on side of plate, dip fork into dressing, then into bite of salad. Or you can make your own.
Butter
I use and recommend Smart Balance Heart Healthy lite. It’s 45 calories per serving, 1.5 grams of saturated fat and zero cholesterol and taste like butter.
Spices & Herbs; herbs are naturally very high in antioxidant power
Dark Chocolate; I eat dark chocolate every day. Only 100% dark raw chocolate is recommended. Limit to 1.5 ounces per day. Dark Chocolate has the highest antioxidant value of any food.
Natural Sweeteners; Serving Size 1 Tablespoon
Use sparingly if diabetic
Blackstrap molasses a good source of B6, iron, calcium, potassium and magnesium
Stevia; this is my choice of sweetener. Truvia is the best commercial choice. Stevia in the Raw has sugar in it.
Xylitol is another of my favorites. I usually use ½ stevia and ½ xylitol due to the after taste of the stevia.
Moderation is the key in your diet. If you want something, eat it but try to limit the amount. Consistency is the other very important factor. If you eat healthy 80% of the time, you will give your body the opportunity to build health. We are what we eat. Eat junk and have a junk body, eat healthy and have a healthy body!
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
The Holiday Season between Thanksgiving and January 1st is a dietary challenge for most of us. How did you do? Were you able to keep the pounds off or did you gain a few? Now is the time to get in the right frame of mind to tackle your weight and health issues. This New Year, can be the year you really improve your health and develop a lifestyle that will promote vibrant health forever!
If you are serious about taking the pounds off and keeping them off read on! Having lost over 200 pounds and kept it off, I guess you could say I know what I am talking about when it comes to weight loss.
Most people start with a great attitude and lots of enthusiasm. This last for about 3 months and before you realize it you are slowly sliding back to your old habits. I am sure that’s not what was intended however over 90% of those making dietary resolutions do not keep them through the year. They did not have a plan to carry them through. They lasted 3 months on desire alone and it takes much more than desire to have successful long-term weight loss. If desire is all that is required to lose weight, we would all be at a great weight and healthy.
If you really want to reach your goals you must be determined that nothing will get in your way. Success in business or weight loss requires a plan or formula. So what is required?
Resolution Tools
clear picture of the goal
path to reach the goal, a plan (diet, exercise, detoxification, relaxation, education etc…)
strong determination ( you can’t let family, friends or circumstances sabotage you and rob you of your goal)
knowledge ( do you know how many calories you should consume, the right ration of carbohydrates, fat and protein in your daily diet, which foods increase metabolism, which foods promote health and which ones don’t etc…) This is one of the areas most people get trapped by. There is an incredible amount of information in the internet. Much of it is wrong and even harmful in some cases. Trust a dietary health professional to give you safe and effective advice.
Weight Loss Forever
The fact is, losing weight requires a change in the way we think, eat and the amount of activity we engage in. If you keep doing what you doing, you’ll keep getting what you’ve got. So change is necessary. There is no magic bullet or pill. Diets do not work. What we eat is vitally important to proper weight balance. If you want permanent change, a change in your lifestyle is what works.
Why Diets Do Not Work
In America when someone uses the term “diet” in the context of losing weight it usually means they are going to change what they are eating and maybe exercise a little for a temporary period until they have achieved their desired goal. Then what do they do? They will return to their original eating and lifestyle habits. They have not established healthy lifestyle habits or fixed the problem that caused the weight gain to begin with. Yes they are going right back to the very same behavior that got them to that point of needing to lose weight to begin with. Hopefully you are getting the message. If you only want to lose a small amount of weight for a few months, OK diet. If you really want to lose weight and keep it off you must quit thinking a diet will do it. You will set yourself up for failure.
A Healthy Food Relationship
Our relationship with food can be out of balance or skewed. Most people look at foods as an enjoyable hobby, event or even a means of comfort when sad, frustrated or angry. Without understanding the mechanics that drive us to eat we fall into the traps of over consumption.
Hunger vs. Appetite
You must also learn to identify the difference between hunger ( a real physiological need) and appetite ( a false sense of hunger). Appetite is usually caused by eating at the same time everyday, during events such as when watching football, by social influence going out for beer and pizza with friends or a holiday party or event. Dietary consumption driven by appetite will almost always cause weight gain. Overeating when hungry will cause weight gain.
Calories In vs. Calories Out
You must understand your energy balance. This means you must know how many calories you need based on your activity and exercise levels. If you consume more calories than you burn per day you will gain weight. Every day you have a limit, think of it as a calorie budget. As long as you do not exceed the budget you will not gain weight. To lose weight you must consume fewer calories than you burn so your body must use stored energy in the form of fat to function. To lose one pound per week you must burn 500 more calories per day than you eat. Never eat less than 1200 calories per day. This will slow down your metabolism drastically to the point that you will not lose weight. You may even gain weight. Your body thinks it is starving. Never lose more than 2 lbs. per week on a continuous basis.
Does Weight Loss Equate to Health
Weight Loss does not mean you are healthy. I had a client state, “When I get my excess weight of I will be healthy.” I had to explain that just losing weight does not mean you are healthy. The qualities of the foods you consume are much more important for your health than the weight loss. Losing weight without a proper diet will lead to future regain of the weight and other possible health conditions. There are plenty of people at the right weight for their height that are not healthy. For example, some people manage weight through the unhealthy practice or purging or bulimia where they purge the foods they eat and they over exercise. This can lead to a potential for very serious health consequences. There are many people who may look healthy because they are at a normal weight however they could be eating a very poor diet of fast foods that are making their body’s nutrient bankrupt. Eventually nutrient bankruptcy of the body will lead to illness and possible disease. Weight lost achieved in a healthy way can give an excellent foundation for vibrant health providing a long quality life.
Nutrition
Our health is really dependent of the consumption of the building blocks of our bodies. Refined and processed foods are devoid of the nutrients required to keep us healthy. We need vitamins, minerals, essential fatty acids, enzymes, proteins, complex carbohydrates and fiber for vibrant health. Eating foods devoid of them will cause blood sugar imbalances which will cause cravings for carbohydrate rich foods. In addition the lack of nutrients means you can’t turn the foods you eat into energy. To make energy from foods requires many nutrients and just taking a supplement or eating foods enriched or fortified with the nutrients they are missing is no replacement for nutrients from real foods.
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Always seek medical clearance before starting a new exercise routine. Never quit taking prescription medications unless advised to do so by your doctor.
Diabetes mellitus (diabetes) is a feared and dreaded disease. It will rob you of your quality of life and can cut your life short by more than a decade. It is the leading cause of new cases of blindness, kidney failure and non-accident caused amputations among adults. In 2006, diabetes was the 6th leading cause of recorded deaths in America. If the rate of increase in diabetes continues, it is estimated that 1 in 3 Americans will have diabetes in their life time. In 2007 there were about 24 million people with diabetes and 57 million people with pre-diabetes. If there is one disease or health condition where diet and lifestyle changes can be effective at reducing the risk or even reversing it’s symptoms, it is diabetes ( type I excluded).
The rate of diabetes in children and adolescents is growing at an unprecedented rate. In children it isn’t only type II diabetes that is increasing, an increase in type I diabetes is being seen as well. The war against diabetes has been active for over a decade however the numbers continue to increase. This parallels a similar situation in adverse health conditions in adults and the resistance to eat more servings of fruits and vegetables. In 2008, surveys showed only 11% of adults ate the minimum of 5 servings of fruits and vegetables per day and the percentage of disease and adverse health conditions caused by diet and lifestyle was more than 70%. Children and adolescents learn from their adult family members so these figures for children should not shock us.
There are different types of diabetes. The three metabolic and genetic types are, type I, type II and gestational diabetes. Diabetes can also be caused by medical complications or pharmacological interactions.
Prediabetes is defined as elevated blood glucose levels, however, not at a level high enough to be classified as diabetes. A normal fasting blood glucose reading is below 100 mg/dl. A person with prediabetes has a fasting blood glucose level between 100 and 125 mg/dl. If the blood glucose level rises to 126 mg/dl or above, a person is classified as diabetic. Prediabetes can raise your risk of heart disease and stroke by 50%.
If you are overweight, your risk of developing diabetes or metabolic syndrome is increased greatly. Excess weight is a contributing factor, the extra abdominal fat increases insulin resistance. If you don’t get some of the excess weight off, it is just a matter of time before you develop diabetes and potentially metabolic syndrome.
We know that diabetes causes great harm to the body if not controlled. What do you think is better for your health, controlling your diabetes with medication or by diet and lifestyle? Medications have adverse side effects, some of them quiet serious. I think this is a simple answer. Pharmacological drugs are foreign and treated as such by the body. Vegetables, fruits, beans, whole grains, nuts and seeds are natural and are the giver of life’s energy to the body. They bring about balance and harmony to the body’s organs and systems.
Diabetes Prevention and Even Reversal
These are my recommendations for preventing diabetes and even reversing diabetes. My opinions are based on science and practical clinical experience. I was once diabetic and I have helped many diabetics become symptom free. This is really very simple. For most people these suggestions will offer amazing results.
Eat more plant based foods; all vegetables, low sugar fruits, whole grains, beans and nuts and seeds. Fill half your plate with vegetables such as broccoli, cabbage, peppers, avocados, asparagus, spinach, carrots, sweet potato, winter squash, onions, garlic, beets and leafy green vegetables etc… at every meal.
Eat more high fiber foods, their fiber slows the absorption of their natural sugars.
Eliminate soft drinks, caffeine drinks and fruits juices from your diet.
Be aware that milk and yogurt contain lactose, a type of sugar in milk. 8 ounces of milk has about 11 grams of sugar.
Eliminate fried foods, the extra weight they pack on adds to insulin resistance and in addition they can cause heart disease.
Avoid simple carbohydrates. Complex carbohydrates are great fuel for the body. Aim to get 50% to 60% of your daily calories from complex carbohydrates, 25% to 35% from heart healthy fats and the balance from protein.
Avoid foods with more than 7 grams of sugar per serving.
Exercise for at least 30 minutes or more, five days per week.
Eliminate as much refined flour and processed foods from your diet as possible.
Reduce your intake of animal proteins to no more than 3 times per week and red meats to no more than once per week. However, eliminating most animal foods from your diet will show the quickest results.
Lose weight. Just a 5% drop in weight can make a big difference in your blood glucose readings.
Chromium; picolinate, asperate or polynicotinate 200 to 2000 mcg per day. Higher doses seem to have greater effect. ( great sources, dark chocolate, onions, romaine lettuce and tomatoes)
Zinc; 25 to 50 mg per day, take with copper 2 to 3 mg per day and manganese 5 to 15 mg per day. ( make sure you get adequate cooper when taking zinc, excess zinc will deplete copper stores in your body).
How do you think a vegetarian diet fared when studied for its benefits? According to a report submitted by Clinical Nutrition & Risk Factor Modification Center, St Michael’s Hospital, Toronto, Ontario, Canada and published in PubMed states; “The vegetarian diet, therefore, contains a portfolio of natural products and food forms of benefit for both the carbohydrate and lipid (fat) abnormalities in diabetes. It is anticipated that their combined use in vegetarian diets will produce very significant metabolic advantages for the prevention and treatment of diabetes and its complications.
How about a vegan diet compared to the American Diabetic Association’s recommended diet? I have inserted below, excerpts from another trial study report by the Physicians Council for Responsible Medicine on this very question.
Working with Georgetown University, we compared two different diets: a high-fiber, low-fat, vegan diet and the more commonly used American Diabetes Association (ADA) diet.
Both groups did an overall great job in adhering to their prescribed diets. However, the vegan group clearly had the edge in many of the results. Fasting blood sugars decreased 59 percent more in the vegan group than in the ADA group. And, while the vegans needed less medication to control their blood sugars, the ADA group needed just as much medicine as before. The vegans were taking less medicine, but were in better control.
While the ADA group lost an impressive 8 pounds, on average, the vegans lost nearly 16 pounds. Cholesterol levels also dropped more substantially in the vegan group compared to the ADA group.
Diabetes can cause serious damage to the kidneys, resulting in protein loss in the urine. Several of our subjects already had significant protein loss at the beginning of the study, and the ADA group did not improve in this respect. In fact, their protein losses actually worsened somewhat over the 12 weeks of the study. The vegan group, on the other hand, had a large reduction in protein losses.
If you really want to be blown away by the power of the vegetative food world watch this video, it is amazing what they accomplished in 30 days. This is a long video. If you are overweight, are pre-diabetic or diabetic I highly urge you to take the time to watch this film. I am not saying you must do this for diabetes, just that it will offer amazing information on the healing power of food.
These suggestions also help with type I, insulin dependent diabetes, gestational diabetes or other medically caused diabetes. For type I and insulin dependent diabetics these suggestion can lower the number of units of insulin you may need daily.
With even small changes you can drastically reduce your risk of developing diabetes. Give your life extra years of enjoyment and a better quality of life by avoiding this dreaded disease. If you have loved ones, encourage them to make appropriate changes for a better and longer life.
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
Are you planning to have a family with children? Are you currently raising one child or even more? As parents we encounter family problems on a weekly and even daily basis. Now parents face a more serious problem (a must read) American children are facing unprecedented health challenges due to the consumption of refined and processed foods. In fact you may be the first generation of parents that will raise children that will be less healthy and have a shorter life expectancy than their parents.
Children while young may not look like they have health challenges. Not all children that eat refined or processed foods are overweight. However, you may see other health problems develop. Your child may be suffering from frequent ear infections, a cold or sore throat that seems to never quit go away or they may have persistent sinus or upper respiratory allergies and infections or digestive issues such as stomach cramping, constipation or diarrhea. This can happen when the body is nutrient deficient and can’t build a strong body or build a strong immune system. One fact you can bank on, a diet consistent in refined and processed foods will put your children at a very high risk for a future filled with adverse health problems and diseases.
The Influence of a Mothers Health
The health of a child actually begins before conception!. If the mother has been getting good nutrition and was taking care of herself, her baby has the best chance of being born healthy and has less risk of birth defects and future childhood and adult illness. If you are in child-bearing years your health is very important for both you and your baby. Research has actually shown us that the health of the mother influences her child all through their life even through their adult years. If you are in child bearing years your health is very important for both you and your baby. Make sure you are getting great nutrition and exercising to build a healthy body for you and your child.
The Nutritional Do’s and Don’t
The nutritional needs for children are different from those for adults. As they mature and pass into adolescence there nutritional needs change again. It’s important to make sure children are getting great nutrition to build a healthy brain, strong muscles and bones. In addition, exercise and physical activity are very important for the health of your children. They need to be involved in physical activities like soccer, baseball, gymnastics, volleyball, after school programs at your local health club or YMCA.
Make family activities a priority each week. Take walks, go on picnics, explore trails with them, and go to your nearest play ground and play,
The best way to make sure they are getting adequate nutrition is to feed them wholesome foods that build health. Vegetables, fruits, whole grains, beans, nuts and seeds are loaded with health building carbohydrates, fats, protein and powerful antioxidants and other phytonutrients.. If selecting meats use free range turkey and chicken and wild caught cold water fish like salmon, halibut, cod, Alaskan whiting, and tuna.
Brain, skeletal and muscle-building nutrients are vital for a young body. Healthy fats including some saturated fats are critical for brain development. The Omega family of fats are considered essential fatty acids because they are important for health and we only get them from our diet.
Most Americans are deficient in Omega 3 fatty acids. Salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.
Omega 6 Fatty Acids
Omega 6 fatty acids are very common in our diet and is not an issue for the average person.
What foods should be avoided or limited?
Refined and processed foods are high in calories, unhealthy fats, salt, preservatives and sugars. These foods rob your body of nutrients and over time cause adverse health conditions.
Cola’s of all types should be avoided. They contain very harmful ingredients.
Fruit juices are high in sugar and can cause obesity and cavities. Eat the fruit instead!
“Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity, we may see the first generation that will be less healthy and have a shorter life expectancy than their parents. “American Heart Association”
Childhood obesity will lead to early heart disease, cardiovascular disease, high blood pressure, high cholesterol, diabetes and cancers.
Two years ago the American Pediatric Association recommended that children between the ages of 2 and 10 get screened for heart and cholesterol problems if they are overweight or their parents are overweight, have high cholesterol or smoke.
We are now seeing children under the age of 12 developing heart disease, high cholesterol and adult onset diabetes (type II )
Scientific Proof, we and our children are getting fatter!
· Childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008. The prevalence of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%.1,2
· Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.5
· Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.3,6
· Obese youth are more likely than youth of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.6
Convenience has robbed us of our health. McDonald’s or Burger King on the way home is the norm. Quick foods at home are poisoning our bodies. For example, pizza, pop tarts, sugar-coated cereals, instant flavored oatmeal, instant grits, doughnuts, pastries, white bread, chicken nuggets, French fries, tater tots, hash browns, macaroni and cheese, meals in a bag, biscuits and jelly, drive through meals, candies, etc…. are full of fat, sugar, calories and very little nutrition to build a healthy brain or body.
Lack of physical activity. Our body adapts to the demands put on it, if we do not move it has no reason to give us more energy to move more or to build stronger bones and muscles. Exercise is required for a healthy body.
The Nutritional Basics for a Healthy Child A healthy diet helps children grow and learn. It also helps prevent obesity and weight-related diseases, such as diabetes. The following guidelines will help you give your child a nutritious diet:
Offer a minimum of 2 servings of fruits and 3 servings of vegetables a day
Everyone should start the day with a nutritious breakfast.
Choose healthy sources of protein, such as lean meat, nut, beans, lintels and eggs
Serve whole-grain breads and cereals because they are high in fiber
Broil, grill or steam foods instead of frying them
Avoid fast food and junk food
Offer water and milk or mild substitutes (almond milk) instead of sugary fruit drinks and sodas
Do not give in to your child demands for unhealthy foods, eventually their whining will stop and they will eat when they get hungry, as long as YOU DO NOT GIVE INTO THEIR DEMANDS. You are the parent and must take control.
Learn about your child’s nutrient requirements. Some of them, such as the requirements for iron and calcium, change as your child ages.
Remember you are the parent. Do not let convenience rob your children of their health. If you put healthy food in front of them eventually when they get hungry enough they will eat. They need to know you are serious and will not give in to their demands. Be STRONG! All it takes is planning and organizing. Talk to other parents and start a local support group to share ideas on planning and organizing to make it easier to eat healthy.
I know you love your children, now you know how serious this health issue is and you can take proper action. Most parents just don’t know what to do. Use these resources to help make your children as healthy as possible so they can look forward to a healthy and happy future. I know you can do it.
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
I must ask you this question. Have you thought about what limitations your current state of health has placed on you? Does your current state of health allow you the luxury of a walk around the lake or park without thinking “are my knees going to hurt or I am not sure I can make it, I’ll be to tired.” What about taking a 3, 4 or even 6 mile hike in the mountains? The real question is, when it comes down to living life the way you would like to, can you? If you can’t are you willing to do something about it?
As I look back on my life 5 years ago it was very limited. My joints ached and walking more than a few hundred feet without looking for a resting spot was impossible. I had to sit on the sidelines and watch my grandchildren play without me. This was torture. My wife loved to hike and camp, sadly she had to give it up because I couldn’t. She didn’t want to go without me. I love college football, however going to the games was pure misery. This is no longer the case. My body allows me the luxury to do almost anything I would like to do at my age of 54. If you really want more from your body continue reading. If not, hopefully you are in great health and do not need this information.
If you want your body to be a magnificent vessel allowing you to have an active and fun life, it’s never to late. Our bodies are amazingly and wondrously made. God provided our bodies with an innate drive for health. Regardless how badly we poison our bodies they continue to fight to live. If we give our bodies some help they can recover and give us the freedom to really experience life physically the way we desire.
OK, so let’s get right to the point of this blog. How to go from a state of poor health, illness or even disease to better health, very little illness or even reverse disease. We are each metabolically and genetically unique. In addition, the exposure to external influences such as stress, nutritional deficiencies, environmental toxins, injuries, smoking, alcohol and drug intake have a total combined effect that can limit each persons health potential. For example, If someone suffered an injury in a car accident and had broken their ankle, their ability to do an extreme hike may be limited however they may be able to comfortably do a moderate hike. Regardless of your current health condition it can always improve.
In addition to the rules below, learn to live within your energy/calorie budget. If you do not eat enough calories your body will be lacking very important nutrients needed to produce energy and build and repair your body. If you eat too much you will gain weight and open the door for other weight related health issues.
16 Rules of Healthy Living
Following these tips will help in your achievement of optimal health and wellness
Remove all unnatural sources of sugar from your life. (Table sugar, brown sugar, HFCS, corn syrup, confectioners’ sugar, syrup, etc…) Sugar acts as a poison that causes inflammation to our arteries and veins leading to heart disease, atherosclerosis and of course diabetes. Added sugars upset our normal hormonal balance and lower our immune system. Sugars in natural live foods does not have this effect. Look for products made with stevia or xylitol. You can also use these as sweeteners at home.
Make changes slowly to your lifestyle. You are more likely to be successful at making the positive changes stick by make change slowly.
Remove or limit all refined and processed foods from your life. (most boxed or canned flour based products) Breads, pastas and cereals should be organic whole grain selections. Refined flours (those that say enriched, bleached, flour, wheat flour, bromate, multigrain and unbleached are refined) have the same effect on the body that added sugars do because they are simple carbohydrates and are absorbed into the body as blood sugar very quickly leading to the same disease potential and weight gain. These types of grains can get you into a vicious cycle of wanting to eat more and more of them. It becomes a carbohydrate addiction that can be hard to break! Learn the foods with the lowest blood sugar impact at this site. It will teach you everything you need to know about the blood sugar impact of particular foods.
Replace frying with sauteing, baking, grilling or broiling. Use olive oil, canola oil, peanut oil or coconut oil.
Replace flour based foods with “Whole Grain” choices. (first ingredient in the list should say whole grain)
Eat foods as close to nature in their raw state as possible (fresh or frozen). If you must eat canned vegetables please rinse well. Strive for 70% raw foods and 30% cooked.
Eat a diet rich in variety. Include as many colors of vegetables (70% of your diet should be vegetables and fruits) fruits and grains, nuts and seeds every day. Limit nuts and seeds to 1 to 2 oz. per day due to calories. The daily consumption of nuts drastically reduces the risk of heart disease. Add ground flax-seed to your diet, 2 tbsp. daily to make sure you get plenty of Omega 3 fatty acids. These are essential for heart health, pain reduction, hormone regulation and nerve health.
Limit saturated fats and totally eliminate trans fats from your diet. Include polyunsaturated and monounsaturated fats which are very healthy for you in moderation. Olive oil is a monounsaturated oil and most nuts contain a good source of monounsaturated oils. The Omega 3 Polyunsaturated oils come from walnuts, flax-seed and cold water fish such as salmon, sardines, trout, halibut and cod. While sardines and salmon are the best animal sources of Omega 3 fatty acids, ground flax-seed is the best sources of vegetative Omega 3 Fatty Acids and in my opinion the best source for it daily. Flax seed also provides lignans which may help prevent certain types of cancers. Omega 6 Polyunsaturated fatty acids are very prevalent in our vegetables and are seldom deficient in our diet. You need extra Omega 3 to balance the ration to a 2 to 1 Omega 6 to Omega 3. Your SATURATED FAT intake should not exceed 10% of your calories. Example a 2,000 calorie intake should have no more than 200 calories from saturated fat. At 9 calories per gram of fat that would mean you should limit your intake of saturated fat to less than 22 grams per day. 3.5 ounces of cheddar cheese has 21 grams of saturated fat, 3.5 ounces of cream cheese has 28 grams.
Eliminate or reduce the intake of animal proteins. According to the China Study (the longest running nutritional health study every conducted) the intake of animal protein that exceeds more than 10% of our daily protein intake leads to the potential activation of cancer causing genes. Interestingly the consumption of plant proteins had no negative effect on genetic expression. Study after study showed that by increasing the intake of casein (milk protein) in the diet to more than 10% of the protein daily intake over longer periods of time the casein activated cancerous genes allowing them the potential to express as disease. When the casein was reduced to less than 10% of dietary intake the cancer promoting gene was turned off and would not express itself. Personally I do not recommend animal proteins. If meat must be consumed then cold water fish such as salmon, halibut, cod, steelhead trout and sardines are the preferred choice. However understand that you raise your risk of higher mercury levels along with other excito-toxins in older and larger fish such as swordfish, shark and tuna.
Eliminate dairy products (cheese, milk and creams) from your daily diet. Replace with Almond milk or Rice milk. The casein protein in dairy milk is very hard to digest and stays active in the body causing the body’s PH to become to acidic. This causes the body to leach calcium from bones and teeth to lower the PH to a health promoting level. The leaching of the calcium from bone is a leading cause of osteoporosis. I do not consume dairy products and do not recommend them. There are healthy dairy alternatives to choose from.
Get plenty of water every day, 80 ounces over 24 hours. Hydration is very important to health and aids in the removal of toxins and from the body. Water is required in every metabolic activity. If you are ill, exercise intensely or sweat profusely you will need more water. A good rule of thumb is 1/2 ounce of water per pound of body weight.
Supplement your diet with a good whole food supplement that addresses the seven key areas of nutrition required for vibrant health. (ask for our suggestions)
Move more every day. Exercise is very important in delivering the nutrients we consume to every cell in our body and primes the lymph system pumping toxins out of our bodies. In addition exercise increases our metabolic rate helping to burn more calories (weight-loss) and will increase our bodies’ efficiency in using utilizing oxygen, increasing our overall fitness level. To lose weight and build health we need to have a minimum of 60 minutes of moderate exercise 5 days per week.
Get a minimum of 20 minutes of fresh air and sunshine daily.
If you smoke, quit.
Avoid or cut caffeinated and alcoholic beverages from your diet. If you must drink limit them to no more than one alcoholic beverage per day for females and 2 for males. Other than red wine there is not enough nutritional value in alcoholic beverages to include them in your diet. They actually rob your body of nutrients. I do not recommend alcoholic beverages.
