Wednesday, June 30, 2021

Yoga for Weight Loss (part 1)




Using yoga for weight loss might not look effective to most people. I bet you they’ll go: “Naw, it’s just stretching…what can it possibly do to burn calories?”

Well, a lot my friend. Yoga can work for weight loss if you use it right and I’ll tell you what to do in due course.


“But how exactly can yoga work for weight loss Foras? (That’s my name by the way), y'all just stretch that’s it…!”


Boy, I can’t tell you how many times I’ve heard that comment.


Well for interested parties, yoga as an option for weight loss is wise, safe and effective.

Remember, it is the oldest physical culture known to man and not only does this exercise work the body, it works the mind and soul as well. Hey, have you seen Madonna, Sting or Russell Simmons lately? (I can just see you go: “Foras…they were never overweight so don’t go there! Well…they never gained weight either and they actually all still look good for their ages right? 


Okay, here are the poses I recommend you use when using Yoga for weight loss.

Now my friend, I will go over what I believe is the CORE of Yoga Poses. 

Trust me, there have been times when I did this alone and still got the benefits that yoga gives from daily practice. 


Let’s take notes:


The Sun Salutations When using Yoga for Weight Loss:


These exercises are a combination of Yoga Poses, Breathing Exercises, Sun Bathing and Prayer. They have been practiced for centuries by Yoga Practitioners in India, Martial Artists and African Wrestlers and as a system to rejuvenate the body and soul are beyond compare. It’s been said in the Drugless Healing circles that one round of the Sun Salutations is much better than a week of exercises at the gym!


They are very simple to learn and just about anyone, regardless of their fitness or flexibility levels can learn these simple exercises. In actuality, if you are familiar with “burpees” (the calisthenics exercise), they do derive their origin from the Sun Salutations. 


Here are some of their benefits: 

-They alleviate disorders of the skin and waist.

-Flexibility increases and breathing is corrected, moreover, they mildly exercise the legs and arms, thus increasing the circulation.

-They are the best way to burn calories and reduce weight and are often recommended for obesity and depression.

-They are an effective way of loosening up, stretching and massaging all joints and internal organs of the body. 

-They stimulate and balance all the systems of the body including the endocrine, circulatory, reproductive and digestive system.


Technique:


1. Stand straight with the palms together as in a prayer position.


2. Inhale and stretch the arms above the head.


3. Exhale and bend forward while touching the toes.


4. Inhale and stretch the right leg away from the body in a big backward step and keep the hands and left foot firmly on the ground. Bending the head backward the left knee should be between the hands.


5. Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees of the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.


6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in contact with the floor: the two feet, two knees, two hands, chest and forehead. 


7. Inhale and bend back as much as possible bending the spine to the maximum.


8. Exhale and lift the body of the floor. Keep the feet and heels on the floor.


9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4)


10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.


11. Raise the arms overhead and bend backward inhaling. As in Position 2.


12. Exhale and drop the arms and relax.


You have now completed one round.


Perform as many rounds as possible in multiples of 3. Ideally you want to aim for 6 rounds minimum and up to a maximum of 30. It only takes about 5-10 minutes, depending on your speed and intensity and is best practiced with as little clothing as possible before an open air window first thing in the morning.


Okay, we’ve gone over the core pose or combination thereof when using Yoga for weight loss in this part of the series of this article. I’ll go over SPECIFIC poses (asanas) that will target the trouble spots and some breathing exercises that would speed up burning up of calories. But my friends, note, when I say use yoga for weight loss; I mean ALL its limbs: the poses, the prescribed diet for practice and mind-set. If you were doing conventional exercise for weight loss, you’d know to eat a healthier diet right…?

Well the same applies to yoga for weight loss as well friends.


Tuesday, June 29, 2021

Nutritional Supplements: Adding To Your Health?

 



    Nutritional supplements refers to a wide range of products that are designed to enhance your health, improve athletic performance, or otherwise affect your physical or mental well being. These can include vitamins, sports supplements, weight loss products, teas, herbs, and antioxidants. Nutritional supplements can be found in almost all health food stores and many traditional stores as well. 


Throughout history, nutritional supplements have been used to treat a wide range of ailments and to improve health. Many traditional medicines come from what may be considered supplements. Perhaps one of the most common forms of nutritional supplement is the vitamin. Many people take multivitamins, and doctors often recommend such use. Some vitamins can be risky if taken in excess, however, so an awareness of the safety of such vitamins is essential. An excess of Vitamin A, for example, can lead to liver damage and other unpleasant side effects. Consult with a doctor before taking anything vitamin supplements.


Other popular supplements are used in sports, where they are used to enhance performance and speed recovery. Many supplements used for these purposes cause debate as to effectiveness, and some have been pulled from the shelves. Ephedrine is one recent example. Used in many weight loss products, ephedrine caused serious heart problems for some users and is now a regulated substance. Creatine is another supplement of possible unknown side effects. Some people claim that it causes liver damage, while others say that it is safe when used appropriately. 


One of the most important things to know about nutritional supplements is that they are not regulated by the Food and Drug Administration (FDA). This is why many product claims on packaging labels and advertising materials include the message, "These statements have not been evaluated by the Food and Drug Administration" or something similar. Because supplements are not regulated, the manufacturing, processing, and packaging methods can vary a great deal from one product to another. When using supplements, be sure to research the company and choose a reputable supplier. The safety of supplements may also be unknown due to the lack of regulation. Again, careful shopping is necessary. 


Many producers and users of supplements claim that they are safe because they are natural or made from "all natural" ingredients. While this may seem like a logical claim, consumers must use their best judgment when considering the use of supplements. Many substances found in nature are not safe, and are in fact toxic, poisonous, and even deadly. After all, poison ivy is "all natural," but you likely won't want to rub it all over your skin, even if a great sales pitch tried to convince you that it's the best moisturizer around. 


Some nutritional supplements can be useful and aid your health. Just as with any consumable, careful shopping and research is essential to your good health. If a claim seems too good to be true, it likely is. Be aware of product pitches and use good judgment before purchasing and using any nutritional supplements. Buy supplements from a reputable company and manufacturer, and when in doubt, consult a physician before beginning a supplement routine.


Monday, June 28, 2021

The Top 10 Healthy Eating Habits

 



We all know that eating healthy is sometimes difficult and downright boring.  So here is a simple list of the top ten healthy eating habits you can employ to live the best version of your life.  

In a nutshell, a healthy diet involves: 


(1) More home-cooked food, less eating out. 


(2) More fresh fruit as snacks. 


(3) More fresh vegetables as snacks and with meals. 


(4) More beans as sides or in stews. 


(5) More dense chewy bread, less refined white breads and bread snacks.


(6) More fish, skinless chicken/turkey, less red meat. 


(7) Smaller servings of red meat, larger servings of vegetables. 


(8) Eating low fat dairy foods. 


(9) Adding less fat in the form of butter, mayo, sour cream, to the food on your plate. This is a 

huge source of excessive calories. 


(10) Stocking up with healthy snack foods to keep hunger at bay. If you fill up with healthy nutritious calories, you won't want the junk foods that hunger makes you eat. As far as weight management goes, hunger remains Public Enemy Number One.


For more assistance with choosing foods or creating recipes and plans go here

Thursday, June 24, 2021

Whatever the sport, the nutrition must be on point!

 



    We all know that sports are tiring. They require increased amount of energy to complete (and compete in). It doesn’t matter if you are a swimmer, competitive lifter, football player, tennis player, martial artist or baseball player, your body needs specific amounts of nutrients to fuel your game. Depending on what you do, you may require more carbohydrates than another athlete. If you lift heavy, perhaps you are needing more protein to build muscles for a show. Every sport will have different nutritional needs based on the demands of that sport. On top of that, every athlete within the same sport will require different nutritional needs based on their own bodies. It keeps going. Different genders will have different needs as well as different ages. We can’t train an experienced athlete the same as a 13 year old beginner, obviously. However, the differences between 13 year olds and 15 year olds are important to take into consideration when programming.

Children, pre teens, and teenagers require different amounts of macronutrients to optimally function. On top of that, the pre teens and teens are already going through physiological changes so their bodies are working overdrive at baseline. We need to fuel that accordingly. Now lets look at sleep. We know that kids need more sleep. They just do. As stated before, their bodies are running wild all day everyday, lets add in school, school work and maybe work if they are old enough. The importance of rest and recovery is pushed on adult athletes and lifters, we have to focus on adapting programs for kids to accomodate that. We also need to let kids just be kids sometimes.

Take aways:
- Proper programming based on specific sport
- Proper Nutrition based on specific sport
- Proper programming based on individual in a particular sport.
- Proper Nutrition for kids
- Proper amounts of rest & recovery for everyone (increased amounts for kids)

Make sure to leave any questions or comments

Coaching/Training inquiries: Larry@LLioi.com

Monday, June 21, 2021

10 Possible Causes of the Obesity Epidemic

 



It's well accepted that reduced physical activity and fast food are linked to obesity. But the evidence that these are the main causes of obesity is largely circumstantial. To stimulate debate, experts suggest 10 other possible causes of obesity, outlined in the International Journal of Obesity.


1. Sleep debt. Getting too little sleep can increase body weight. Today, many get less shut-eye than ever.
2. Pollution. Hormones control body weight. And many of today's pollutants affect our hormones.
3. Air conditioning. You have to burn calories if your environment is too hot or too cold for comfort. But more people than ever live and work in temperature-controlled homes and offices.
4. Decreased smoking. Smoking reduces weight. People smoke much less than they used to.
5. Medicine. Many different drugs including contraceptives, steroid hormones, diabetes drugs, some antidepressants, and blood pressure drugs can cause weight gain. Use of these drugs is on the upswing.
6. Population age, ethnicity. Middle-aged people and Hispanic-Americans tend to be more obese than young European-Americans. Americans are getting older and more Hispanic.
7. Older moms. There's some evidence that the older a woman is when she gives birth, the higher her child's risk of obesity. Women are giving birth at older and older ages.
8. Ancestors' environment. Some influences may go back two generations. Environmental changes that made a grandparent obese may "through a fetally driven positive feedback loop" visit obesity on the grandchildren.
9. Obesity is linked to fertility. There's some evidence obese people are more fertile than lean ones. If obesity has a genetic component, the percentage of obese people in the population should increase.
10. Unions of obese spouses. Obese women tend to marry obese men, and if obesity has a genetic component, there will be still more obese people in the next generation.

These other contributing factors deserve more attention and study. Even more explanations include: a fat-inducing virus; increases in childhood depression; less consumption of dairy products; and hormones used in agriculture. What do you think can be attributed to the epidemic?

For assistance in choosing exercise programs and proper eating go here

Sunday, June 20, 2021

Frangelli’s of South Philadelphia

 


    When one thinks of artisanal doughnuts (donuts) one does not think of Philadelphia.   I had the pleasure of eating some delicious treats, 3 dozen to be precise, from Beiler's Bakery in Reading Terminal Market which provided some amazing circular concoctions that have not been present anywhere else I have traveled to.  With that said, I didn't think I would find a doughnut that could compare to Beiler's in the entire country.  Actually, I found one in South Philadelphia!

No more than a 20 minute drive from Center City, tucked away on a tiny cross street in the stuck in time section of Philadelphia lays a fantastic, little shop named Frangelli's.  Featured on the Food Network, although I didn't see the episode or was even aware they were on it.  They have the traditional bakery items like cannoli, assorted cookies, coffee, but what they are known for is their doughnut.  They baked only one type of doughnut it looked like.  It was all the same.  What was different, is what was inside.  If you want jelly, they fill it right then and there for you - FRESH! If you want cream, they fill it right there as well.  It isn't a loose, heavy cream like you would find at a Dunkin Donuts or crap like that, it is a light and airy cream homemade and tasty.  The jelly filling is also made in house and not from a jar.  The dough itself tastes homemade.  It doesn't have that mass produced feel to it like other franchise/chain dunking places.  It is a bit heavy, so be prepared for that.  You won't be eating many of these, at least without taking a nap right after.  They are significantly different than Beiler's Bakery in Reading Market.  Frangelli's isn't as sweet, but tops out on the weight.  They also don't make the fancy dancy flavors and mixes as Beiler's.  So if you want artisanal treats, go to Beiler's.  If you want a pseudo meal, then go to Frangelli's.  Either way you won't be disappointed.
Frangelli's has one thing that no one else has.  The one thing that got them on the Food Network in the first place, the Franolli.  They take the same doughnut, cut it in have and fill it with cannoli cream.  It is one massive, sweet cannoli - make that a Franolli!

For more assistance with choosing foods or creating recipes and plans go here


Weight Loss Motivation Guidelines




 Introduction

If there is one thing that all dietitians and obesity experts agree on, it is that personal motivation is the foundation of all weight loss success. No matter how healthy the diet-plan, or what combination of calories and nutrition it contains, it won't help anyone lose weight unless they follow it for long enough. Their willingness to do so depends entirely on how motivated they are to change their eating and exercise habits in order to achieve their weight loss goals.


Motivation Advice Hard To Find

The Internet offers a bewildering array of diets and weight loss eating plans, but advice on motivation when dieting is in extremely short supply. Given the strong link between diet-compliance and motivation, this lack of motivational help is surprising to say the least. It may stem from the fact that many diets are created by people who lack hands-on experience of helping people to manage their weight. Perhaps they see weight loss as a biological rather than a human process. If so, I think it's a mistake.


Motivating Yourself To Lose Weight

I tell all my clients that starting a weight loss diet is like starting a journey. And like any journey it requires preparation. We need to look ahead and plan how to overcome problems that occur along the way. By doing this we take control of the process and greatly increase our chances of success.


Unfortunately, many dieters don't plan ahead. Instead, they take things as they come, and rely upon two things: their initial enthusiasm, and (when this wears off) their willpower. But enthusiasm and willpower aren't enough to overcome the temptations and difficulties which we face when we try to change our eating habits and lifestyle.


Stop for a moment and imagine taking your family on a camping trip. Do you rely on your enthusiasm and willpower for food and shelter? Of course not. In all probability you spend hours beforehand carefully packing and preparing for every eventuality, and the whole trip is carefully planned out in advance.


Yet when you start a diet-journey, many of you set off without any kind of planning or preparation. It's as if you are convinced that everything will go smoothly. But let's face it, what diet ever runs smoothly? Answer: none! So what happens when we encounter a big problem? Answer: we wobble, and often quit


We Need To Plan New Thinking Habits

Planning a diet-journey doesn't involve packing equipment, it involves packing "new thoughts". We need to rehearse and adopt new ways of thinking in order to overcome problems during our journey. This isn't psycho-babble - this is plain common sense. After all, successful dieting is largely a matter of motivation and attitude. It's about what goes on between our ears!


The Most Common Dieting Problem

The most common problem we face when dieting is boredom. This typically occurs when our initial enthusiasm for losing weight wears off, and we become tired of watching what we eat. We become dispirited, and slightly depressed at the idea of having to maintain our "sensible eating habits" while everyone else seems to be having a good time.


Losing Direction Leads To Boredom

We get bored when we lose our sense of direction. So to overcome it, we need to reestablish exactly where we are going. Remember, dieting is not an aimless process, it's a journey from A to B. Here's how we think when we lose direction:


"I'm really bored with dieting, it's such a pain. I don't have any freedom any more. I can't eat this, I can't eat that... I'm fed up. I can't share food with the girls at work, I can't eat at my favorite restaurants,  I have to keep saying No to food when I visit friends, I have to watch my family eating in front of me, I don't have time to exercise properly, I'm never going to lose weight and I'm feeling really miserable. Heck! Life is too short for this..."


This kind of thinking is totally demotivating. It focuses exclusively on the negative aspects of dieting and signals complete aimlessness. No weight loss goal is achievable when we think like this.


A Better Way of Thinking

Now let me show you some better alternatives. Please compare them with the above example.


Example 1

"Hmm, my diet isn't going so good. But I'm not going to make excuses. I've wasted enough time making excuses to myself. From now on, no matter what happens, I'm going to be honest with myself. So what do I want? I want to lose weight and get myself into shape. Why? Because I really want that beach holiday (or other very selfish goal) which I promised myself. I want it so bad I can touch it! Okay, so I need to learn how to eat properly - big deal! I can easily do this if I put my mind to it. Heck! Eating good food isn't difficult. What's difficult is seeing myself being overweight for the rest of my life. I want something better. Something a lot better than a fistful of nachos or a dollop of fatty dessert."


Example 2

"Hmm, my diet isn't going so good. So let me remind myself why I'm dieting. All my life I've been eating to please other people. My mom said "eat this", so I ate it. My school friends said "have some of this", so I had lots. My work colleagues now say "have a slice of this", so I have two! And my kids say "you must try this", so I try it. And every time I make an effort to lose weight, everyone says "forget about your diet, eat some of this" so I do. Well that's enough! No more eating to please other people. Today I'm going to start eating to please me. And what pleases me is the idea of wearing a size (?) dress to my daughter's wedding (or other very selfish goal). I realise I need to eat properly, but this is a ridiculously tiny price to pay for achieving my goal. Heck! Eating good food isn't difficult. What's difficult is carrying my excess weight around all day. I want something better. Something a lot better than a 4-cheese pizza or a box of cookies."


Example 3

"Hmm, my diet isn't going as smoothly as I thought it would. Never mind, I'm sure this is quite normal. I can't expect to change my regular eating habits without a few hiccups along the way. Besides, I'm looking for more than the few minutes of pleasure I get from filling my stomach with junk. I want a lifetime of pleasure - real pleasure from looking good and being taken seriously and who knows, maybe finding a great partner. I know other people see me as a fat person - goodness, at times I do too! - but this is exactly WHY I want to change. I'm tired of being fat. Real tired. And if this means learning how to eat good food, then let's do it! And when it gets tough I'm going to login to Anne Collins forum and get help. All I know is, I want to make it happen!"


Example 4

"Hmm, my diet isn't going as smoothly as I thought it would. This morning I watched my colleagues eat a whole birthday cake - it looked delicious - and I sat there feeling miserable and deprived. Then I went for lunch with a friend and chose a tuna salad while she ate half a pizza followed by two slices of cheesecake. It was torture! But then I started thinking to myself "what's more important - a few slices of cheesecake, or a really lean shape?" And I decided that looking good was what I really wanted. I know that it's not going to happen overnight, but if I can persevere and learn good eating habits along the way, I know I'm gonna make it..."


Example 5

"Hmm, my diet isn't going as smoothly as I thought it would. But at least it's not a race. So who cares if I have a few wobbly moments, as long as I get where I want to go. At 26 I'm in the prime of my life, and I want to make the most of it. I'm tired of my slim friends getting all the best guys. I want to turn a few heads myself. I want the attention and I want to be taken seriously, and if I have to spend 12 months dieting - heck! I'm gonna do it. Last week I saw a friend of mine in hospital who lost a leg in a car crash. The doctors say it's going to take her 12 months to relearn how to walk. Now that is tough. By comparison, my journey is easy. And as long as I keep reminding myself of this, I'll be fine."


Points To Remember

1. A diet is a journey from A to B.

2. Feeling bored is a sign we are losing our direction.

3. When we lose direction we need to regain it, fast!

4. The way to regain direction is to remind yourself why you are dieting.

5. You are dieting because you want something better than a plate of fattening food.


Getting Help To Lose Weight

Changing our eating habits is much easier when we get support from other people. So make sure your online weight management plan includes membership of a forum. Because only people can offer you the sort of encouragement you need to achieve your personal weight loss goals.


For more assistance with choosing foods or creating recipes and plans go here

Calories: The Good and Bad

 

(Credit: photka/Shutterstock)


    Making a commitment to have healthier eating habits is a tough one. Knowing how to implement that commitment may be even harder. Where do you start? What foods should you eat, and which ones should you stay away from? These are all questions you should answer before going out to the grocery store. 

We need nutrients to survive. We need vitamins, minerals and calories everyday. There are two types of nutrients. Micronutrients are our vitamins and minerals and macronutrients are where our calories come from. The three types of macronutrients are fat, carbohydrates and proteins. 


Many people think that all fats are bad and recently started thinking all carbohydrates are bad too. That leaves us with just protein. If this were the case, our diets wouldn't be very enjoyable. Fortunately not all fats are bad and the same goes for carbohydrates. 


With all the negative publicity recently, you might be afraid to eat any carbohydrates. Carbohydrates are our main fuel source. Our brain can't use anything else to power itself with and our muscles will work the best on it. Don't deprive yourself of it. Carbohydrates that you should stay away from are simple sugars that are found in candy, sodas and many snacks. Good carbohydrates such as whole wheats and fruits will keep you energized throughout the day and avoid sugar highs and lows. 


Fats are also very important. Without fat, our body wouldn't be able to utilize some of the vitamins we consume. Fat is found in our cell walls and makes up a big part of hormones. Fats you should avoid are saturated fats that come in meat, milk and dairy products. Everyone should consume good (unsaturated fats) that come from plant sources such as nuts and olives.



For more assistance with choosing foods or creating recipes and plans go here

Broccoli A Disease Fighting Resource

 



    The name broccoli is derived from an Italian name 'Brocco'. It may not be a favorite vegetable for many, especially kids but it has a great number of properties to benefit your entire body. It can be stated as one of the finest vegetables which fight numerous diseases. With the high vitamin content it tops the list in the vegetables department. It is known that broccoli has more Vitamin C in comparison to orange. It also has a good amount of calcium which you find in abundance in our very own milk.

Just the presence of so many good qualities helps broccoli to combat many health problems. It contains components which fight deadly disease like cancer. Broccoli sprouts contain more cancer fighting elements in comparison to well-developed broccoli. Eating broccoli sprouts on a regular basis prevents stomach cancer. It also minimizes your chance of gastritis and peptic ulcer. Your sun-damaged skin gets a sigh of relief as it protects your skin. This saves you from diseases like skin cancer. Your heart problems are reduced and chances of heart diseases slope down to minimal.


If you want to improve cataract problems, have broccoli sprouts at least twice a week. Your chances of having cataract are reduced immensely. It builds your immune system if you have broccoli in small amounts. It spikes your system due to the presence of zinc and other required minerals. It should be considered as a boon for many pregnant women because it contains folic acid. This folic acid is quite rare due to which broccoli becomes very important. It helps in proper development of the fetus without any defects. It is very good to help you with rheumatoid arthritis. The richness of vitamin C in broccoli saves you from suffering pain by polyarthritis. It is great for asthma patients due to its anti-oxidant and anti-inflammatory factors. Many of your asthma problems are reversed by having broccoli. Deficiency of Vitamin C is the main cause of easy bruising. This deficiency is overcome by eating broccoli.


Home Remedies


Having par-boiled broccoli is very good to remove heartburn.


Eating broccoli can help you to reduce the high sugar level.


Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.


For more assistance with choosing foods or creating recipes and plans go here

Tuesday, June 15, 2021

Lose Weight Without Starving Yourself

 



Many people believe that weight loss is a painful thing. To shift those stubborn pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can’t stand the thought of going hungry and the frustrations that it brings.

For a lot of people it's just better to be overweight than to suffer hunger pangs. 

Well who can blame them? 

If the only way to lose weight or stay slim was to go hungry all the time very few people would be at their ideal weight and the vast majority of the planet would be extremely overweight! It isn’t necessary.
Our body is a marvelous device. It is truly amazing! Its natural rhythm and internal workings tell us when we are hungry. It has a self protection mechanism that lets you know when you need to stock up on fuel. A hunger signal is the body notifying you that you NEED to eat in order for you to sustain a healthy level of energy and have the reserves necessary for healing, repair and maintenance of your cells. Serious hungry pangs are a strong self-preservation signal from the body that it is in danger and needs food immediately to restore it’s balance. These signals should not be ignored!
Your body has no idea that food is in plentiful supply and that it is one of the cheapest commodities of the 21st Century. Your body is acting the same way your ancient ancestor’s bodies worked. The general design of the human body hasn’t changed one bit since then. When your ancient ancestors were living in caves they relied on their ability to hunt for food to feed themselves. Sometimes they would go days or weeks without a kill and the body would send them warning signals that they were in serious danger. When they did eat the body immediately, being still in self-preservation mode, stored as much of the energy as it could in reserve as FAT! Your body works in exactly the same way today.
Starving yourself just doesn’t work. It goes against nature to think that you can starve yourself and lose weight. Of course you can get the exception when people just don’t take in anywhere near enough food to sustain themselves but we all have the effects of this kind of dieting! 
So, we know that starvation diets don’t work and you don’t want to spend 2 hours a day in the gym. How do we lose weight then? Well the good news is you do not have to go hungry to lose weight. Nor do you need excessive amounts of exercise. The truth is, eating regular nutritional meals and allowing your body to fill itself to satisfaction is the key to reaching and maintaining a healthy, slim body. By not allowing yourself to go hungry you will in fact avoid overeating - which is the very thing that usually happens when you break a starvation diet.
One method is to eat five or six, fairly small, healthy meals divided up throughout your day. Instead of eating three large meals at breakfast, lunch and dinner, divide the same quantity of food into 6 meals instead and eat an extra small meal between a small breakfast and lunch, one between lunch and dinner and if you are hungry later have another one. Try to avoid having the last meal close to bedtime, anytime up to 2 hours before bed is all right. 
Don’t wait when you feel hungry. Eat as soon as you can. If you wait for a long period of time before you eat your body will go into panic mode, thinking that you don’t have enough resources to feed it and you will overeat! Therefore, eating frequent yet smaller meals will help to keep your body satisfied and you will be less likely to over-indulge.
Do not miss a meal in the hope that it will help burn some extra calories. You may believe that by skipping a meal you will save some calories or fat intake, but, as you have seen, the opposite tends to happen. In addition, if you go for a long period without a meal you are much more likely to over-indulge when you get fed-up and can‘t take the starvation any more. 
Did you also realise that by skipping meals you are actually slowing down your metabolism? Because your body thinks there is a food shortage it not only stores extra fat but it also slows down the amount of fat it burns. The body’s natural survival instinct is triggered, you put on extra weight and burn fewer calories and fat. As the body burns fat to convert into energy you will find that you become lethargic and tired. Starving yourself just doesn’t work!
In addition to eating smaller more frequent meals you should also teach yourself to eat slower. Place your knife and fork down between every bite and chew for a few seconds longer than normal. It can take us up to twenty 20 minutes to realize that the body is full and completely satisfied. When you eat at a fast pace “stuffing“ food into you before you have time to recognise the “full“ signal your body is sending your brain. When you eat at a slower pace you start to recognise these signals from your body and train yourself to identify them at an earlier stage.
Take an extra 15 minutes a day. To some of you this may sound like a lot. But all you have to do is split it up throughout the day. Leave for work with an extra 5 minutes to spare and walk to a bus stop further away from or park the car 5 minutes further away than you usually do. At lunch take a 5 minute stroll or take the stairs instead of the elevator. Walk to the local shop instead of driving. It is easy to complete 15, 30 or even an hours exercise everyday if you split it up like this. And remember don’t starve yourself, it just doesn’t work!

For more assistance with choosing foods or creating recipes and plans go here



Monday, June 14, 2021

Beginners Guide To Healthy Nutritional Eating

 



    If you’re currently not eating a healthy diet, it can be difficult to start such a plan. However, healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet. 


A great first step when you want to start eating your way to a healthy lifestyle is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a wise course to keep junk foods and beverages out of your house so as not be tempted to snack during the day. If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or barley sugar. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.


Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To start eating healthily we must begin by thinking healthily. Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!


Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you are probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast paced lifestyle, sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week, on your days off. Perhaps just before you do your weekly shopping. Another warning: when going to the shops, do not venture there hungry because if you're anything like me, one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating. 


Initially many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits. However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.


Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be


For more assistance with choosing foods or creating recipes and plans go here

Friday, June 11, 2021

What should TV cooking shows really be about...



 I don't know about you, but sitting in front of my television watching Rachel Ray cook something I'll never eat for 30 minutes isn't my idea of food information and inspiration.  Nothing against Rachel Ray or any "celebrity Chef" that graces the camera for scripts network, but I honestly don't give a crap what any of them are cooking or why they like it.  To be honest, I love the shows that get to showcase various eating establishments and WHY THEY DO WHAT THEY DO as opposed to one chef who is cooking for TV. Hell, I'll even settle for that loud spike haired guy on the Diners, and dives thing he has.  I don't care if you like a certain pepper over another and only use it in your food.  I want to emulate what a local latin cafe does because it speaks to my roots in Puerto Rico. Or how about an authentic Chinese restaurant, who mind you does not serve Sweet and Pungent Chicken or General Tso Chicken (neither are an authentic asian dish), who brings the homeland to a local small town in the midwest.

If your family is involved, you cannot be a run of the mill restaurant.  You have to stick to what family has given you.  That is why I prefer to watch shows like Anthony Bourdain's No Reservations (no longer on air), Parts Unknown or Andrew Zimmern's Bizarre Foods.  These guys not only attack the essence of food in the cities they are in, they go after why that food is so special.  Who brought it there? why is it important? and to be honest, Why are there people even migrating to the area? These types of shows not only give us culinary inspiration for our own kitchens, but for our own lifestyles.  It doesn't take the overpriced groceries at the local "High End" market to make a great dish.  People have been doing it with what is available for centuries and will continue to do so for centuries more.

The idea of great food is arbitrary.  Based on opinion to be honest.  I mean what is a food critic anyway? Someone who gives there opinion on food whether you agree or not.

All I have to say is if something speaks to you, try it.  You never can tell what lies in store for your next culinary adventure.

Until then, get in the kitchen!