Health Wellness

Health & Nutrition

Weight Loss & Healthy Diet

So many people today are over weight, fatigued, and unhealthy in spite of numerous attempts to loose weight using weight loss programs. Although we know that eating too much (disorder eating) food or too much of any one food group can contribute to weight and health problems, our busy life’s has it way of pushing us towards eating what we like most. We eat our favorite fast foods, junk foods, and sugar drinks in spit of efforts to stay away making it almost impossible to remain healthy and fit. Every year we may add 1/2 - 1 unnoticed pounds a week that may result in a slight loose of flexibility, or maybe a little fatigue, or a bit difficult to get out of the bed, or very minor aches and pains all of which goes un noticed. At the end of the year you’ve gained anywhere between 26 to 52 pound all unnoticed and purchased new close along the way because the close seem to shrink in the laundry. You visit your doctor 2 or 3 years later to get a check up only to find out you have developed diabetes or maybe high blood pressure or some other diseases”. Now you’re on medication for the rest of your life that often comes with many side affects. Perhaps your lucky and only have to loose 30 - 50 pounds that you could not manage to control over the years.

You think to yourself, I should have eaten a balanced meal more often and controlled my weight to help prevent weight and health issues. Only if I made an attempt to eat something beneficial once or twice a week, I’d be in better shape. The fact is, you can't eat pizza, cheese burgers, processed foods and snack on junk most days during the week and expect weight loss or weight maintenance to occur.

When weight loss becomes the focal point of your life, you are missing out on so much of life. It best to know how foods you eat daily affects your weight and health and why more natural or organic foods will provide the fuel your body needs to maintain a natural body weight without many health issues.

Health is Variety, Balance, and Moderation

A healthy diet includes mostly all natural, fresh locally grown or organic foods. Variety is important because no one food can provide all the nutrients the body needs for optimal health. Try new foods to tantalize your taste buds and vary your nutrient intake. We can make many possible choices within each food group. Choices may be made to accentuate specific needs like fiber. For example, in the protein-rich 'meat' group, beans are a low fat, high fiber option compared to ground beef. In the fruit group, whole locally grown or organic fruit is usually a higher fiber choice than fruit juice. Foods containing important nutrients can help us prevent obesity, disease, and even restore our health. Striking a balance between foods that promote health and those that may be risky is important for long term well being. Choose foods that are better for your health more often. Making healthy food choices can be the difference between obesity, health, and disease.

Health Hazards are Growth Hormones, Preservatives, additives, and Allergic Reactions

We eat foods more often than not that contain growth hormones, preservatives, synthetics and many other toxins as well. Many food additives may lead to internal inflammation which is the link to most health issues according to recent studies. We may have allergic reactions without our knowledge which may cause a number of problems like weight gain, which can lead to many types of diseases. Such fast and processed foods are our daily breakfast, lunch and weekend routine as we stop by our favorite restaurants to pick up our favorite foods like burgers, fries, pizza, hot dogs, etc. We shop for the most convenient process foods on the self. It is not often that we pick up fresh locally grown or organic fruits, veggies, or all natural products. This is where the imbalance often occur in our daily lives without mentioning the junk foods.

Our body needs a balance of nutrition to help us maintain our health, maintain a natural weight, and perform our daily task without being sluggish.

Health & Eating, loose or sustain your weight (Suggestions)

  1. Only eat when you’re hungry
  2. Don't over eat
  3. Aid the digestive process by chewing your food longer than usual (break it down to almost a liquid).
  4. Add/Increase
    1. Add organic and all natural choices to your diet ( They should not contain growth hormones, preservative, additives, etc.)
    2. Fiber - moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes
    3. Tea: green/ginger (Organic is the best – Why? It lack pesticides & growth hormones)
    4. Water
    5. Fruits ( Locally grown or organic are usually best) Vegetables, feed your body natural sources to help increase energy levels and help to make the body more resilient. (Locally grown or organic are usually best).
    6. Eat more cold water fish like salmon, herring, mackerel anchovies and tuna. In addition, take fish oil supplements daily. (farm fished may be raised to hormones)
    7. Take vitamins
  5. Remove/reduce
    1. Sugar- slow your metabolism and bring your energy level down. Too much sugar could cause weight gain and many other problems as well.
    2. Sugar substitutes ( May contain aspartame)
    3. High fructose corn syrup (soft drinks are LOADED with it)
    4. Gluten products – (Wheat, barley, pastas)
    5. Dairy – ( Milk, cheese, ice cream, If you use these products it best to go with organic.)
    6. Processed foods, fast foods ( contains growth hormones preservatives, MSG, gluten, additives, etc.)
    7. MSG ( may contribute to weight gain, diabetes and many other health issues)
    8. Trans fats and cholesterol are nutrients to limit in your diet if you want to reduce your risk of weight gain, chronic disease. Heart disease and cancer, two of this nation's leading killers, are linked to diets high in fat.
    9. Other chronic health and weight problems may be exacerbated by high fat diets. Saturated fat, that is, fat that is solid at room temperature, appears to carry the greatest amount of risk.
  6. Exercise Add/Increase - Exercise can come in many form, you should do it any chance you get even if time is a factor.
    1. After a meal get on your feet and wash your dishes instead of using the dish washer.
    2. Walk – Walk any chance you get, leave early for school, work, shopping or other destinations and take the stairs, park in a faraway from work and walk to your building, always walk from the longest distance possible to any destination you are trying to get to.
    3. jog, swim, ride your bike
    4. Go out dancing- Get with friends and dance the night away understanding that you’re there for enjoyment and most importantly, to get exercise.
    5. Play sports join a community team, or school team. Most areas provide leagues to accommodate most age groups. From 4 to 60 years of age
    6. Work out with light weights repeating many repetitions.
    7. Do what you enjoy a lot and incorporate exercise.
Study Finds Chromium Supports Weight Management

In a study conducted at the Health and Medical Research Foundation in San Antonio, Texas, researchers examined the effect of chromium picolinate on body composition in 154 subjects*. The randomized, double-masked, placebo-controlled study administered 200 and 400mcg of chromium daily for a total of 72 days. Body composition was measured before and after the test period by using underwater displacement testing. Patients however were allowed to follow any diet they chose, and did not receive any weight loss, dietary or exercise guidance from the researchers. On completion of the post trial exam, body composition improvement (BCI) was calculated for each subject by adding the amount of body fat lost and nonfat mass gained, while then subtracting fat gained and lean mass lost. The researchers found that both the 200mcg and 400mcg groups had significantly higher positive changes in BCIs compared to placebo.

*Source: Kaats, GR., Blum, K., Fisher, JA., Adelman, JA. “Effects of chromium picolinate supplementation on body composition: a randomized, double-masked, placebo-controlled study.” Current therapeutic Research 1996 Oct; 57(10): 747.

 

Related articles:

  1. Why Not Sugar? Here's 76 Reasons Why
  2. 6 Simple things You Can Do To Loose Weight




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