Category Archives: Diet

Weight Loss Tips

What Makes for a Healthy Diet?

I firmly believe that the primary keys for successful weight management and optimal health are:

  1. Severely restricting carbohydrates (refined sugars, fructose, and grains) in your diet
  2. Increasing healthy fat consumption
  3. Unlimited consumption of non starchy vegetables. Because they are so low calorie, the majority of the food on your plate will be vegetables
  4. Limit the use of protein to less than one half gram per pound of body weight

Healthful fat can be rich in calories, but these calories will not affect your body in the same way as calories from non-vegetable carbs. As explained by Dr. Robert Lustig, fructose in particular is “isocaloric but not isometabolic.” This means you can have the same amount of calories from fructose or glucose, fructose and protein, or fructose and fat, but the metabolic effect will be entirely different despite the identical calorie count. Eating dietary fat isn’t what’s making you pack on the pounds. It’s the sugar/fructose and grains that are adding the padding.

So please, don’t fall for the low-fat myth, as this too is a factor in the rise in chronic health problems such as heart disease and Alzheimer’s. Your brain, heart, and cardiovascular system need healthy fat for optimal functioning. In fact, emerging evidence suggests most people need at least half of their daily calories from healthy fat, and possibly as high as 85 percent. My personal diet is about 70-80 percent healthy fat. Add to that a small to medium amount of high-quality protein and plenty of vegetables. You actually need very few carbs besides vegetables. However, by volume the largest portion of my plate is clearly vegetables.

Take Control of Your Diet and Your Health

I don’t think fast food companies like McDonald’s are as clueless about the health impact of their food as they would like you to believe. And advising their employees to forgo fast food fare and soda for more wholesome food is indeed good advice. The thing is, it’s advice that applies to every single one of their customers as well… Healthy eating is actually far easier than most people think. Here’s a quick and dirty summary: if you’re new to healthful living, these four basic steps can put you on the right path toward vastly improved health, regardless of what your government’s dietary guidelines are:

  • Focus on raw, fresh foods, and avoid as many processed foods as possible (for those who still have trouble understanding what “processed food” is: if it comes in a can, bottle, or package, and has a list of ingredients, it’s processed)
  • Avoid foods that contain fructose (check the label for ingredients like corn syrup or high fructose corn syrup)
  • Limit or eliminate grain carbohydrates, and replace them with healthful fats, such as avocados, butter made from raw grass-fed organic milk, grass-fed meats, and organic pastured eggs, coconuts and coconut oil, and raw nuts such as macadamia
  • Replace sodas and other sweetened beverages with clean, pure water

Source By Dr. Joseph Mercola

 

 

 

 

 

 

The Trouble With Sugar

High levels of sugar intake can lead to health problems:

Suppresses  immune function.

Leads to deficiencies of chromium, copper, calcium and magnesium.

Increases adrenaline levels causing hyperactivity and anxiety.

Elevates cholesterol and triglyceride levels.

Suppresses enzyme function in the body.

Causes hormonal imbalances.

Increases free radical formation and oxidative damage.

High sugar levels can contribute to: vision problems, gastrointestinal issues, periodontal disease, obesity, osteoporosis, autoimmune diseases, arthritis, multiple sclerosis, headaches, depression, yeast infections, diabetes and Alzheimer’s disease.

Fantastic Weight Loss Tips That Really Work

Foods that burn fat: Apple cider vinegar, lemons, water, lean beef, cayenne, cinnamon, cloves, dried mustard, plain yogurt with live active cultures, GLA, L-methionine and almonds.

Drinking water with 1 tablespoon of lemon juice reduces cellulite.

Eating carrots and apples also reduces cellulite.

Cranberry juice with no sugar is good for weigh loss.

Do a gentle liver and colon cleanse once per year. Summer is a good time for cleanses, using juices and wheat grass.

Reduce toxins in your diet & environment.

Causes of Weight Gain:
Sugar
Toxins in the body
Poor functioning organs
Hormones out of balance
Deprived of nutrients
Over worked liver
Sluggish Thyroid
Overworked adrenals
Glandular issues
Insomnia

Good Detox Foods:
Water with Lemon
Apricots
Artichokes
Beets
Blueberries
Green Leafy Veggies

DIET:
80% of the foods you eat should be alkaline foods
Keep your sugar intake between 5-9 grams per day
Increase the amount of fruits and vegetables in your diet
Eat foods that are Low in fat/Low in Carbs/Low in Starch
Eat foods high in fiber
Eat breads, rice & pasta sparingly
Avoid juice & soda
Eat whole grains and legumes
Eat lean meats
Limit Alcohol intake

HORMONES THAT KEEP YOU THIN:
Testosterone
Progesterone: can burn 100 to 300 calories per day
HGH: Human Growth Hormone

KEYS TO WEIGHT LOSS:

Try going 5 days without sugar.

Cut back on Carbs at night, have nuts instead.

Avoid overly complex diets.

Deprivation doesn’t work.

Avoid all you can eat buffets.

Check your thyroid.

Balance your hormones.

Build Lean muscle.

Eat Protein, it burns fat and makes you feel full.

Drink at least 8 glasses of water per day.

Eat at least 25 Grams of fiber per day.

Eat a healthy breakfast.

Let lunch be your largest meal of the day.

Keep a food journal and write down everything you eat for 1 week.

When eating out choose healthy heart choices.

Get a to go box as soon as your meal comes and put half of  it in the box.

Split a meal with a friend.

Eat dinner before the sun goes down.

Daily exercise: At lease 30 minutes per day.

Consult your doctor on your weight loss plan.

Don’t grocery shop when you are hungry.

Plan ahead and make a list before grocery shopping.

The healthy foods are on the outer edges of the grocery store.

Avoid grocery store food isles of temptation.

Practice mindful eating.  Eat slower, chew and taste your food.   Don’t do anything else but eat at meal times.

Best fruits for weight loss: watermelon, peaches, mango, cherries, blackberries and strawberries.

Sort your food into 3 boxes:  Healthy foods, neutral foods, and fattening foods.

Choose healthy outlets for your emotions, instead of emotional eating.

The Mediterranean Diet is a healthy diet: lean meats, fruits & veggies, nuts & seeds and olive oil.

Being overweight has an emotional component.   Some people over eat for comfort or to soothe their emotions.

Write down the benefits of weight loss.

When traveling buy your own food so you can stay on track.

Set realistic weight loss goals.

Have a good support system

Commit to weight loss.

Boost your metabolism by eating fruits & veggies, lean meats and hot things like jalapenos, red-hot chilli peppers, hot sauce.

To keep the pounds off for good requires a complete lifestyle change.

Create healthy eating habits.

Instead of going out to dinner plan a work out date.

Louise Hay states that being over weight stems from: Fear, need for protection, running away from feelings, insecurity, self-rejection and seeking fulfillment.

Join a gym.

Avoid late night snacking

Change the channel when food commercials come on.

Map out meals ahead of time.

Avoid white foods like rice & pasta.

Don’t bring junk food into your house.

Practice portion control.

Walk everyday.

Find a hobby you enjoy.

Avoid eating anything that comes from a box.

Prepare fresh foods.

If you crave sweets eat berries or fruit instead.

Keep your workout interesting.

Eliminate junk food.

Hire a personal trainer for motivation.

Try lettuce wraps instead of bread with sandwiches.

Have a good support system.

Reward your self with something other than food.

Reduce the amount of grains you eat.

Work out while watching TV.

Get moving.

Read nutritional labels for sodium, fat and sugar content.

Double time when it comes to exercise.

Just say no to fried foods.

Deal with stress in healthy ways.

Set realistic weight goals.

Make some smoothies.

Take the stairs.

Park far away from your destination to get in more walking time.

 

 

 

Nutrients Found In Foods

Folic Acid: Oranges, black beans, asparagus, oatmeal, spinach, dark leafy green vegetables.

Calcium: Milk, hard cheeses, yogurt, dark leafy green vegetables, breads and cereals.

Iron: Lean red meats, poultry, dried peas/beans, green leafy vegetables.

Vitamin C: Oranges, grapefruits, citrus fruits, strawberries, broccoli.

Vitamin B6: Dried peas/beans, bananas, nuts, cooked eggs, whole grain breads and cereals, lean red meats.

Vitamin B12: Milk, hard cheeses, yogurt, cooked eggs and dairy products.

Riboflavin: Milk, hard cheeses, yogurt, dairy products, cooked, eggs, whole grain breads and cereals, asparagus and broccoli.

A Diet For Virbant Health

Drinks: Purified Water,  sesame or nut milks, juicing organic fruits and vegetables, green tea, herbal tea  & coconut milk and coconut water.

Beans: Black beans, Lentils, Pinto, Kidney

Whole Grains: Oatmeal, Wild Rice, Quinoa, Brown Rice, Millet, Buckwheat, Teff, Sorghum, Amaranth

Fruits: All Organic Fresh Fruit

Oils: Coconut Oil, Olive Oil, Organic butter

Nuts: Almonds, Walnuts, pecans. brazil, hazel, macadamia

Seeds: Chia, Sunflower, Pumpkin, Sesame, Hemp

Sprouts: All Types like alfalfa, Mung, Lentil, broccoli

Sweets: Use sparingly: Pure Maple Syrup, raw unfiltered honey, Manuka honey, un-sulphured black strap molasses, fresh fruits and stewed fruits.

Vegetables:  Dark Leafy greens, certified organic, raw or lightly steamed vegetables.

Mushrooms: All types

Meats: Eat clean meats that are grass fed, free range, Non-GMO, Certified Organic meats.

Dairy: Organic only, use sparingly.