Friday, July 30, 2021

Weight Loss vs. Fat Loss – Yes There Is a Difference!

 


In order to lose weight, your body must burn more calories than it takes in, but keep in mind that your body needs calories for energy and when you exercise; your body needs even more calories. Before I talk about energy, the first thing you must understand is that losing weight and losing fat is not the same thing. Just because you lose weight, does not mean you lose fat, and just because you lose fat, does not mean you lose weight. When people talk about losing weight, what they really want to do is lose the excess fat on their body and obtain an attractive figure.

When you eat, the body uses most of the calories for energy. If you eat more calories than the body uses, it will get stored as fat. If you do not consume enough calories per day you will lose weight, but you will also lose energy. When you do not consume enough energy (calories) for your body, it will start using up your energy stores to make up for the energy deficiency. Unfortunately, the energy stores used is not your stored fat, but instead it’s protein and carbohydrates (carbs) that will supply most of the energy (stored fat makes up a very small percentage). Your body will take the protein and carbohydrates from your muscle cells; causing your muscle mass to reduce (say goodby to that toned attractive look) which forces your metabolism to decrease (a low metabolism = slow or no fat burning). When this happens your body requires less energy to maintain its new lower body weight (remember the body weight is lower because you lose muscle), which is why your body conserves energy by slowing down the metabolism. In other words, the body has adapted to the new lower energy (calorie) intake which means that you will no longer continue to lose weight.


Keep in mind that the weight you had lost in the first place was mostly water weight and you will eventually gain it back in the form of fat, not muscle (in order to get your muscle mass back to the way it was before, you have to work on rebuilding it). When carbohydrates and protein that are already in your body are used as the energy source, your body will lose water weight because both carbohydrates and protein hold water in the cells. In essence, you are dehydrating yourself to lose weight. So yes the scale will go down, but approximately 75% (if not more) of it is water instead of fat. And just so you know, exercising while consuming a small calorie intake just makes the situation worse. This is because when you exercise, you start burning off more energy and the more you workout, the more energy your body needs. I already told you above where the energy comes from, and if you do not give your body the energy it needs, it will just feed on your muscles even quicker now that you are exercising. So eat more food! In addition to this, when you cut down too much on your calorie intake, your body will start storing calories because it doesn’t know when you will eat again. The calories that are stored will be stored as fat. So in other words, when your body is storing energy, it’s basically storing more fat.


To summarize my point: Not eating enough calories results in muscle loss, dehydration, slower fat burning, and your body will always adapt to a lower calorie intake.


Bottom Line: if you can’t maintain that lower calorie intake for the rest of your life, you will gain your weight back when you get tired of starving yourself!


To lose weight properly (burning fat) you must increase your metabolism (weight training) and your need for oxygen (aerobics) while eating enough calories each day (nutritious diet) to give you energy and maintain the protein in your muscles because protein helps build muscles, which indirectly burns fat. This brings up another good point: When you build muscle your weight will increase because your muscles are made up of mostly water, but your body fat percentage will decrease because building muscles increase your metabolism (in other words, muscles way more than fat, but take up less space than fat). So keep in mind that losing body fat can’t be measured by a scale; use a measuring tape and also look at yourself in the mirror, and then you will see the true results. One of the best ways to know if you are losing more body fat than water is by using a body fat analyzer.


Wednesday, July 28, 2021

Can Acupuncture Help You Lose Weight?


 In recent years, more and more people are trying out acupuncture to lose weight. Just what is acupuncture? How can acupuncture treatment help you lose weight?

Acupuncture is a branch of traditional Chinese medicine (TCM) and has been around for about 5,000 years. It is the practice of inserting very thin needles to stimulate pathways or meridians in the body to treat many illnesses and diseases especially to relieve pain from chronic disorders. 


Traditional Chinese Medicine practitioners or TCM physicians claim that acupuncture can help you to lose body fat by making you feel full and so will eat less. This curbs excess caloric consumption in the patient treated with acupuncture and is a great help in the patient’s weight loss program.


Acupuncture treatment can also be used to raise your metabolic rate and help you to burn more calories to speed up weight loss. Some Chinese medicine practitioners say that acupuncture stimulates the production of a hormone called endorphins and this hormone helps to lower body fat, insulin and lipid levels in the bloodstream thus less insulin is converted into body fat.


Acupuncture is not a miracle cure for obesity. TCM physicians often stress that to achieve good weight loss results from your program and maintaining your weight, acupuncture treatment alone is not enough. To lose weight effectively and keep the fats off permanently, acupuncture treatment must be combined with healthy eating habits and regular exercises. 


Before you begin your acupuncture treatment, your physician will conduct a medical examination on you by checking your pulse and examination of your tongue to ensure that you are suitable for acupuncture weight loss treatment. This is because TCM is a holistic branch of health care and does not just specifically target ailment or medical complaint. So an investigation into other reasons why a patient is obese is necessary to solve the problem holistically.


If you want to lose weight naturally and without drugs, why not try and add TCM acupuncture as part of your weight loss program?


Monday, July 26, 2021

Setting Reasonable Long Term Goals


We see a lot of people struggling with weight issues and their body image. With the available resources and materials for weight loss spilled all over the place, those, who are overweight, are a bit confused about which method to follow to shed those extra lbs. Although the basics of weight loss do not change, they depend on setting realistic goals, cutting the calorie intake and exercising a little bit. Many presume that a weight loss program is all about a restricted diet, or fad diets, or diet pills and involving strenuous physical exercises. But, actually the basics of weight loss programs are rational, flexible and healthy to which any one can adhere to while they work well on the person aiming to lose weight.

The first basic step towards weight loss is to set a reachable goal. When setting a goal to reduce weight, it is good to know the reason for doing so, benefits you may get at the end of the weight reduction program and the changes you are willing to make in your diet. This kind of analysis of the self helps understand the problem the better way and helps in setting realistic goals for weight loss. The weight loss efforts should be a reasonable one and should be gradual.


Once the goal is set to reduce say two pounds a week, then comes the step of creating a food journal to analyze and monitor what you eat for the particular week. This food journal helps keep track of what you eat, or drink. Sometimes the feeling towards the food you eat is also jotted down. This is very important as it throws light on the food pattern and habits of the person. The weight loss is also recorded. By reviewing the food pattern, the foods that needed to be avoided can be seen clearly and can be substituted with healthy foods. The secret is to be very consistent with this and surely you will see positive results. Water is a very good natural hunger suppressant and can be taken in good quantities, if you note that you are drinking less amounts of water. It too can contribute to weight loss efforts.


When the diet is combined with good exercise say walking or swimming or aerobics, it too aids in burning calories. The exercise should be in such a way that when it is done, it should be enjoyable, choose the kind of activity which interests you a lot than slogging. Exercise too needs to be tracked in the journal to see its effects with your own eyes.


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


Friday, July 23, 2021

Weight Loss: Tweaking Your Lifestyle


Despite our national propensity to overeat, under-exercise, and grow steadily heavier and more out of shape, we all yearn to be slender, fit, and attractive. Our culture rewards the thin and the beautiful; look at how we devour celebrity gossip, mesmerized by the looks and energy of our current favorites.


Why the discrepancy between our aspirations and our reality? There are a plethora of reasons, most of which can be traced to the simple fact that life gets in the way.


“I’d love to cut back on my food intake,” we think, “But I have to attend all these work functions and have little control over the meals that are served.” “I would really like to get in shape,” we complain, “But there’s no free time and I can’t afford a personal trainer like the movie stars I see.” “I really want to take care of my skin and my body,” we wail, “But I’m so busy that a quick shower and a slap of moisturizer is all I can fit into my schedule.”


It would be so wonderful to have loads of free time: to plan our days; to cook low calorie, healthy meals; to exercise without time constraints; to be able to pamper ourselves without the pressure of deadlines. Unfortunately, our lives are too hectic for that to happen in the foreseeable future. We can throw up our hands in frustration and join the legions of the overweight and the unfit, or we can work out a personal plan that fits within our lifestyle, taking us where we want to go, albeit not quite as quickly or completely as we would prefer.


Your life, your time, the demands and responsibilities you face, vary on an individual basis. You will need to calculate what works for you, and what cannot be realistically accommodated. Here are some ideas to consider:


1. Diet


Eating on the run, at your desk, or on the rubber chicken circuit, wreaks havoc with even the best-laid diet plans. If you weigh even a pound more than you’d like, try to identify where you are going astray.


If fast food on your way to an appointment is your downfall, look at what you order. Almost all drive-thrus these days offer salads. The problems with those salads can be minimized by throwing away the little bag of croutons (fried) and omitting the packaged dressings (loaded with fat). Carry your own individual container of low calorie dressing, opt for (unsweetened) ice tea, black coffee, or a diet soda, and avoid those sugar-laden colas like the plagues they are.


If you lunch at your desk, ask yourself what are you eating? If it’s takeout, by all means have a cheeseburger or a sandwich. Just discard the bread or bun and eat with a plastic knife and fork, cut into raisin-sized pieces that will fill you up fast. French fries and onion rings? You just don’t want to go there.


Is your office always filled with snacks and treats (as most of them seem to be these days)? When the snacks come by, go to the bathroom or, better yet, take a brisk walk around the building to beef up your “won’t” power and clear the vision of goodies from your head.


If business lunches, dinners, or those awful meeting banquets are your obstacles, plan ahead. Lunch is relatively easy: salad (with your own dressing, of course) or fish and cottage cheese are available almost anywhere. For dinner, try two low calorie appetizers instead of an entrĂ©e. Best of all is something that you have to work at – crab legs, unpeeled shrimp, an artichoke (hold the hollandaise) – it will take a lot of time and no one will notice how little you are actually eating.


Banquets are particularly difficult because a plate is plunked in front of you, filled with food you would never order by choice. Cut whatever protein and vegetables there are into little pieces and chew slowly. Spread the rest out over your plate and play with it to delay the onset of a syrupy dessert. Get a cup of black coffee and place it squarely in front of you to thwart that eager-beaver waiter who keeps trying to slide a plate of pie onto your table.


Entertaining in the home creates a different set of problems because usually you know the hostess and want to avoid creating any bad feelings. Fall back on allergies as no one wants to see you break out in hives in the middle of their party. Carry a club soda or mineral water with you and no one will notice that you’re not drinking.


Over a period of time, these little changes can have a significant impact on your weight. If you’re hungry when you get home, make sure that you have some liquid protein or a health shake available to complete your daily nutritional needs.


2. Exercise.


With the best of intentions, millions of us purchase gym memberships. If we all actually used them on a regular basis, as we promise ourselves we will, there would be waiting lines spilling into the streets. Health clubs can keep signing up more and more members because they know that the number of regulars will stay about the same as the new enrollees will show up in a burst of initial enthusiasm but within a few short weeks will gradually fade away.


Unless you have a job with very regular hours, something few of us enjoy these days, it’s difficult to commit to going somewhere on a regular basis. We mean to go but then an important meeting comes up, our significant other asks us to do something, or the kids pester us to drive them somewhere.


Our high demand lives almost force us to obtain our exercise at home. Television is replete with home equipment that promises to flatten out abs, define our pects, and re-sculpt our entire bodies. Despite their assurances that the equipment easily folds away, we know our apartments can never accommodate a Bowflex or a Nordic Track. Where do those buyers live? In the suburbs, we suspect, where the expensive equipment is soon relegated to the basement or the garage to gather dust until some future yard sale comes along. Equipment, except for minimal contraptions such as elastic bands and hand weights, are just too much trouble, and setting them up takes too much time.


Slipping exercise into your schedule is most easily handled (and therefore more likely to be regularly repeated) by pursuing activities that can be initiated without any preparation time, special clothes, or long periods free of interruption. The old standbys of pushups, situps, stretches with weights, yoga, and calisthenics have stood the test of time for a reason. They can be inserted into your crowded schedule at odd moments of the day and require no preparation except a short warm-up. Some of the newer programs: callanetics, pilates (some), killer exercises, and video workouts also fit these requirements.


When you unexpectedly find a secret half hour free, take a walk and, if you can, magnify its benefits with an occasional bout of sprinting.


Such a plan may not make you into a Mr. or Ms. Universe but it will keep you limber and semi-fit while avoiding that energy-devouring guilt you develop when you set your sights too high and then fail to follow through.


3. Taking care of yourself.


We have all read the accounts of Cleopatra bathing in asses’ milk to bleach and smooth her skin. But she was a Queen, for heaven’s sake! She didn’t have to get up at the crack of dawn to fight the traffic into the office. She didn’t have to take care of a husband, a house, or a child. You’d have the time to leisurely bathe if it weren’t for cleaning the house, washing the clothes, finishing that report for the office, helping the kids with their homework, cooking dinner, and picking up Aunt Mildred at the airport.


We know we need to take care of ourselves. We want to perform the routines that will stave off the signs of age that wait just around the corner. We would love to take a long daily bath or shower, polish our skin to perfection with a loofah and scrubbing powders, envelop ourselves in skin softeners and lotions, and pamper our face and hair with special cleansers, masques, and skin brighteners.


Again, our lives get in the way. We work out a minimal routine of makeup remover, toner, and moisturizer. We shampoo our hair when we can and occasionally find the time for a special oil treatment or facial. It is hard to be fully motivated when the signs of age are brief and fleeting. When I have more time, we tell ourselves, I’ll work on it. Twenty years later, the wrinkles have set in, the jowls have puffed out, and our skin carries the scars of sun, wind, and gravity. Then we bemoan our lack of care through the years and try to minimize the ravages of time already indelibly imprinted on our looks.


By all means, stick to your rapid daily routine. Sure, you could get up earlier in the morning and have time for more self-care but you’re already, like most working-age Americans, sleep-deprived.


One solution is to identify one period a week when you can steal a couple of hours for yourself. Women, especially, shortchange themselves, too busy taking care of everyone else and ignoring themselves. Stake out your claim to that two hour window as if your life depended on it. Use it only for you. Use it to take deep treatments for your face or your hair. Use it to practice relaxation, listen to music, or walk in the rain. Use it to pamper every part of your body and spirit. Use it to think about yourself, and your goals, and your dreams. Use it to appreciate yourself and the good things life has brought you. Use it to lay plans for future self-development and use it to become your own best friend and confidant.


Our lives are so filled up with what we have to do that our wants and internal needs are often unmet. In even the busiest and most demanding schedule, there are moments we can carve out for ourselves, but only if we absolutely insist on it. Right now is the time to become assertive about your own self. You too deserve a brief moment in the sun.


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

Thursday, July 22, 2021

What Are You Willing To Do To Achieve Your Weight Loss Goals

 

I’m approached quite regularly about which diet is best, which book would I recommend and what exercise program should a people follow.  People think they can just purchase a book to
read and then some sort of magic occurs whereby reading it will cause their fat to magically disappear.  Well, I’m here to break the news to you, the $40 investment in your weight
loss book is just the start, there’s a lot of hard work and other expenses involved. 

Time Investment

There’s time invested in your education (reading, watching videos etc), time you’ll spend exercising doing both cardio and weight training.  There’s time spent creating your new
meal plans as well as preparation of those meals the day before or days in advance.  There’s time involved in doing extra laundry because you’re suddenly doing more exercising
now on your weight loss journey.

Let me ask you this:  What’s your favorite television show?  How much television are you watching in a given week? 1 Hour? Six?  Are you willing to eliminate television to allow
yourself time to go to the gym and prepare foods for the next day?  If not, then don’t bother buying books that recommend food and exercise programs?  It takes time to prepare food for
5 or 6 meals in a day and to go to the gym once or twice a day. Weight loss requires a time investment.

Food Investment

The quality of the food you put in your body is directly proportional to the quality of your cells.  It’s your cells that create energy and make your various bodily systems run, and if they’re given the best quality food, then they’re able to regenerate and be healthy.

Conversely, low quality food creates a low quality cell.  A low quality cell is not up to the demand of generating energy nor the proper removal of wastes which then results in
sickness and disease.

In conversation with a fellow regarding his food program and how he could make corrections to his diet to improve his health, burn fat, improve his workouts and achieve his weight
loss goal, I suggested a few “new” products.  Oatmeal, some whole grain wraps, spring mix salad, and Essential Fatty Acid, Almond butter and whole grain basmati rice were a few places
to begin. 

“You didn’t tell me how expensive it was going to be!” was his response.

Well, I don’t consider it expensive, so I would not have said that it was.  

Our cells are our power plants in our body.  Our body is constantly rebuilding itself daily and hourly.  Our skeleton replaces itself once every 10 years or so and the muscular lining of our
stomach and our intestines is replaced every 3 to 4 days so it only makes sense to give it the highest quality food.  Doesn’t it?

You’re probably going to come to the same conclusion that most other people do.  The food I put in my body creates a healthy body and I must take care in my food choices.

Whole grain oatmeal costs more money than cocoa puffs.  Raw almonds cost more than hickory smoked almonds and you probably never knew what Essential Fats or Probiotics were. Weight loss requires an investment in food.

Cutting Expenses To Reach Your Goal

If you’re not able to increase the amount of food you eat financially or the quality of the food you eat (organic), then what are you willing to do to get it.  Are you willing to cut
some other costs?  Are you willing to increase your sales at your job or home business to be able to afford this new change?  The first reasonable step is to make some switches or
replacements.  Take note of non nutritional foods in your day - consider snacks, junk foods, coffee, pop, cigarettes (I hope you’re not still smoking), milk or dairy products, alcohol,
vitamins, tums, Rolaids, pepto bismol etc and see how much you’re spending on a daily or monthly basis.  Are you willing to replace these for higher quality nutritional foods that
will support you in your weight loss goals?  It can be a scary thought for some people. Others accept the challenge readily because they’ve truly committed to their weight loss goals and
are willing to do Whatever It Takes!  Switching and replacing is the easiest thing to do. Weight Loss requires sacrifice.

Invest in Yourself

Your body, your mind, your soul and becoming the best you can be is the single best investment you can make.  Make the decision to eat the cleanest food you can, make the healthiest choices you can, begin to switch from non nutritional foods to nutritional foods and let go of negativity in your life.  Weight loss is easy, but requires some investment.

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


Wednesday, July 21, 2021

Different Types of Diets Part 3 - The South Beach Diet

 



What Is The South Beach Diet?


The South Beach Diet was developed by cardiologist Arthur Agatston to help his patients lose weight and maintain a healthy diet for a lifetime. It is designed in phases, like the Atkins Diet, with different eating recommendations in each phase. All phases have the same underlying philosophy, though. Weight loss and maintenance depends on establishing a balanced diet that avoids 'bad' fats and carbohydrates. 

  

The proponents of the South Beach diet claim that you can lose weight and maintain the weight loss without counting calories, weighing portions or depriving yourself of good-tasting, satisfying foods. This is accomplished by cutting out empty, high-carbohydrate foods like sugars, potatoes, rice and white bread. Each phase is specially designed to accomplish a particular goal. 

  

Phase I: Adjusting your Metabolism 


In Phase I, you eat three meals and two snacks daily, eating until you are no longer hungry. The phase lasts two weeks, during which time your body will shed 8-13 pounds. 

  

These items are not allowed during Phase I: bread, rice, potatoes, pasta, baked goods, fruit, candy, cake, cookies, ice cream, sugar or alcohol 

  

Phase II: Weight Loss 


The aim during Phase II is to lose weight, with loss averaging 1-2 pounds per week. During this phase, you will gradually add the restricted foods from Phase I back into your diet, but you will eat less of them. The daily diet on Phase II should consist of: 

  

All the protein you want 

Minimum of 4 1/2 cups of vegetables 

Up to 3 servings of fruit 

Up to 3 portions of starch 

1 1/2 cups of milk/dairy (including yogurt) 

3 tbs. fat 

  

In real terms, a typical menu for a meal on the South Beach Diet might include something like this: 

  

½ grapefruit 

2 scrambled eggs mixed with Monterey Jack cheese and salsa 

1 slice of whole grain toast 

Decaffeinated coffee or tea, fat-free milk and sugar substitute if desired 

  

The eating plan recommended by the South Beach Diet emphasizes low carbohydrate foods, restriction of sweets, processed starches, white sugar and 'unhealthy fats', and all the protein you want. It specifies minimum amounts of low carb vegetables to be eaten daily that are remarkably close to the recommendations made by the USDA and the American Diabetes Association. 

  

A key concept in the South Beach diet is the Glycemic Index. Foods are ranked on a scale of 1-100 according to their Glycemic index - the amount by which they raise blood sugar levels after meals. The focus of your diet should be on foods low on the GI level, such as yogurt, cucumbers and broccoli and whole grain cereal, while avoiding those high on the GI scale such as white bread, potatoes and pretzels. 

  

In addition to the above, the South Beach Diet offers the following guidelines: 


* Drink a minimum of 8 glasses of water and other decaffeinated beverages per day (excluding fruit juices) 

* Limit your intake of caffeine-containing beverages to 1 cup each day 

  * Take one multivitamin and mineral supplement daily 

  * Take between 500 and 1,000 mg of calcium daily 

  

Phase III: 


The lifetime maintenance plan is nearly identical to the weight loss phase, with more portions of foods allowed. 

  

Dr. Agatston cautions that patients being treated for diabetes, impaired kidney function, pregnancy or other chronic illness should consult their physician before embarking on any weight loss regimen.


Tuesday, July 20, 2021

Different Types of Diets Part 2 - The Mediterranean Diet

 



What Is The Mediterranean Diet?


In 1993, the Harvard Medical School released the results of research that studied the diets of those countries bordering on the Mediterranean. Their findings suggested that fat and carbohydrates were NOT the main culprit in obesity and heart disease, but rather that the RIGHT fats and carbohydrates should be the base for a healthy diet. The study pointed to low rates of obesity, diabetes and heart disease throughout the region as proof of their contention. 

  

Exactly what is the Mediterranean diet and can it help you lose weight? There actually is no 'Mediterranean' diet - it's a compilation of the way that people in the countries surrounding the Mediterranean Sea eat. Despite the differences in actual specifics, all of those studied based their diets on the same proportions of food groups and calories, and all included olive oil as their main source of fat. In fact, their diets contained far more than the recommendations made by the USDA - 40% rather than the 30% recommended for most healthy Americans. Still, the evidence was irrefutable. Therefore, it must have been the KIND of carbohydrates and fats that made the difference. 

  

The Mediterranean diet consists of the following guidelines: 

  

60% Of Total Carbohydrates From Grains, Fruits And Vegetables 


Those include whole rice, fresh vegetables and fruits, whole grain breads and cereals, polenta, pasta (made with whole grain, not refined white flour) 

  

Sparing Use of Red Meat, Fish And Poultry 


The typical adult Mediterranean consumes about 15 ounces of red meat and poultry per week. Another 5-15 ounces of fish per week account for the bulk of their meat protein intake. Compare that to the typical American diet which might include a 1 pound steak for dinner one night, a 1/2 pound chicken breast the next, and on and on. 

  

Olive Oil 


Olive oil is not a miracle oil. It is, however, mono-unsaturated - a good fat. Mono-unsaturated fats help lower cholesterol rather than raising it, and are healthy ways to add fats to your diet (and yes, even though we think of fat as a dirty word, your body does need some, or it can't use many of the vitamins you feed it!) 

  

The other important component of the Mediterranean lifestyle was activity. The typical Mediterranean day includes walking rather than driving, physical activity in the fields or the home and recreation. Physical activity is vital in helping the body to lose weight, and to maintain your new weight once you reach it. 

  

The secret to losing weight with the Mediterranean diet is to base your meals on healthy carbohydrates - leafy green vegetables, brightly colored vegetables, whole grains and meals. Use meat sparingly - no more than 3-6 ounces per day. Derive dietary fat from vegetable sources - or from fish oil. Exercise regularly to rev up your metabolism. The Mediterranean diet isn't a weight loss regimen. It's a new way of eating that will help you reach your goal weight and stay there when you get there.


Monday, July 19, 2021

Different Types of Diets Part 1 - Atkins Diet

 



What Is The Atkins Diet?


The Atkins weight loss diet is based on one simple principle: Your body burns both carbohydrates and fat for calories. If you reduce the amounts of carbohydrates available, it will burn more fat and you will lose weight. 

  

According to Atkins, calories are unimportant. The key to losing weight is to restrict the carbohydrates that you eat and force the body to turn to its stored fat as an energy source. As proof of this, proponents of the Atkins Diet point to the following facts derived from research: 

  

* When the body doesn't have enough carbohydrate, it will use ketenes derived from fat as energy. 

* You can eat more food and lose more weight on a low carbohydrate diet than you can on a low fat diet. 

* You crave less food when you eat fewer carbohydrates. 

* By eating fewer carbohydrates, people tend to eat fewer calories without counting them. 

* The greater the difference between fat and carbohydrate, the greater the weight loss. 

  

In short, if you restrict your intake of carbohydrates, you will most likely also restrict your intake of calories. By lowering your carbohydrate intake, you will encourage your body to turn to fat for energy. 

  

The Atkins diet has provoked storms of controversy since it was first published. The recommendation to eat a high-protein, low-carbohydrate diet flew in the face of all the dietary recommendations by established medical institutions. The diet was denounced as unsafe, particularly if used as a life-long weight maintenance plan. Over the past five to ten years, there have been numerous studies that come down on both sides of the equation, and Atkins last version of the diet included the admission that calories do matter, and the advice to 'eat only enough to satisfy hunger'. 

  

A typical menu for a meal on the Atkins Diet might include: 

  

Portobello and Ricotta Crostini 

Chicken Milanese over Spring Salad 

Lemon Vinaigrette dressing 

Warm Lentils and Celery 

Raspberry Cheesecake in a Cup 

  

The eating plan recommended by the Atkins diet contains very low portions of carbohydrates, deriving the majority of carbohydrates from vegetables high in fiber and low in carbs, and unrestricted portions of proteins, including high fat proteins like beef, pork and cheese. 

  

Follow up research on people who have used the Atkins Diet to lose weight show a fast initial weight loss that eventually levels off. The Atkins Diet has four phases to account for it: 


1. The Induction Phase, which restricts carbohydrates severely. 


2. The OWL (Ongoing Weight Loss) Phase, in which you add in limited carbs and tailor the eating plan to your tastes 

  

3. Pre-maintenance, with ten pounds or less to the target goal, deliberately slows weight loss to begin adjusting the body to after-weight-loss diet. 

  

4. Lifetime Maintenance, a long-term eating plan that emphasizes low carbohydrates and healthy, long-term eating 

  

Who should use the Atkins Diet?


While the Atkins Diet seems on the surface to be directly counter to what is recommended by most medical institutions, many of the principles are actually the same. Unless you are under the care of a physician for a chronic medical condition like diabetes, high blood pressure or coronary problems, you can use the Atkins Diet. Do pay attention to the portions recommended in the menus and plans at http://www.atkins.com, despite the reassurances that you can 'eat all you want and still lose weight.'



Friday, July 16, 2021

What Is Your Weight Loss Motivation Level?

 



Have you ever wondered why there are so many diets out there on the marketplace these days? With new diets popping up on the Internet and in health and wellness journals all of the time, the phrase ‘yo-yo dieting’ says it all. If the South Beach Diet doesn’t work, there is always the Beverly Hills Diet, or the Cabbage Soup Diet…or…the list seems endless! If you are a serial dieter then you literally have no end to the options you can pick and choose from.


What you really need to know though, is that it is not the diet that controls the weight loss, it is the person behind the diet. If you have not yet come to understand what, if any, importance food weighs in your life, and you are bouncing from one diet plan to the next diet pill, to the next gym membership then you need to realize that it isn’t the diet that is failing you, but rather it is you failing the diet.


So what are some of the key things you can do to stay on track for a healthy lifestyle that involves a long term weight loss plan? Try these options:


1. Don’t follow a diet plan, but instead count your calories - You can buy a calorie chart at any bookstore and keep track for yourself how many calories you are consuming daily.


2. Stay away from fatty fast foods - Fast food restaurants may be fast and easy, but they serve up high calorie food that isn’t nutritious in the long run.


3. Make water your best friend - Water is an essential part of life. Everyone needs water because it helps to lubricate our joints. There are minerals in water that our body needs and our metabolism needs water in order to help us break down the protein in our body to supply energy. A person needs to drink at least 2 liters of water daily!


4. Stay away from alcohol - Alcohol dehydrates you. If you want some proof, remember your last hangover? After you came away with the sluggish, headachy feeling, were you craving a big glass of water?


5. Don’t skip meals - People mistakenly believe that if they skip meals they will lose weight? Skipping meals will just make your hungrier in the long-run and you will eat MORE food.


6. Stay active - Discipline yourself to be physically active. Don’t overdo it (and check with your doctor first). Create a program that you can work with. Set realistic goals and look around your environment for ways that will increase your physical activity without interrupting your day. Take advantage of any stairs you might have at home or in the office. Don’t take the elevator or escalator, take the stairs!


7. Gather support - Talk to your family members and loved ones. Involve them in your new healthy lifestyle. Plan family outings where there is a good amount of walking. Plan vacations with activities in mind that will involve the entire family. The commitment to lose weight is within yourself.


Strengthen your resolve and keep your goals small and attainable.


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

Thursday, July 15, 2021

Why Most of Your Diets Always Fail

 Over the years, there has been millions and millions of people who have tried countless numbers of different diets to try and lose weight. Equally, there have been millions and millions of people who failed at these diets. If all of these diets are supposed to be designed to make you lose weight, then why do most of them fail to do that? Why is it that no matter what diet you try, it never seems to work? Perhaps the diet itself was no good. Maybe it was too expensive to stick with. It could be that there was no support. Possibly, it just seemed to take too long to lose weight.

The fact is, not one of those reasons is why most diets don’t work. Surprised? Don’t be. In reality, it all boils down to one simple yet complex reason. Yes, there is really only one thing that stands between you and your weight loss and that one thing is; your desire to eat was stronger than your desire to lose weight. 


It may sound too simple and may be a little hard to swallow, the truth often is, but that, my friend, is the plain and simple truth.

The only real reason diets fail is because people decide to let themselves go back to their former eating habits rather than making the changes necessary to lose the weight and keep it off and maintaining those changes. 


Dieting is a long and oftentimes difficult journey that must be done step by step, little by little. There can be and often are all kinds of setbacks and pitfalls that can trap you, particularly during an endeavor that takes so much time and effort. Just one slip, one temptation given in to, and your whole struggle for weight loss can be sabotaged. 


In order for any diet to be successful, it must have a strong foundation. With a strong foundation, it will be a bit easier to hold your ground when those little pitfalls come along to tempt you. There also must be a solid plan. Without a good, solid plan, you will just be grasping at straws and going in all different directions. You need a plan to help guide you in the right direction at all times. 

One thing that has helped many people who were successful with their diets was having the support of family members and friends. This can be a major asset that can help you stay with it. 


Probably the most important thing to remember is, never starve yourself, make sure you make room to eat the foods you like from time to time and make a little time for some moderate exercise. Your diet does not have to fail, and with a little help from you, it can succeed and that means, you can succeed.


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

Wednesday, July 14, 2021

Be Healthier With Veggies

 


The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day. When you first hear that number, it may seem like a lot, but it is actually much easier than you think to fit that many servings of fruits and vegetables into your daily diet. For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables. In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.

When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.


One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.


When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.


Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.


New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.


Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.


In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.


So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.



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

Monday, July 12, 2021

Tribute to Chef Anthony Bourdain - Les Halles NYC


 

After the third year anniversary of the death of Chef Anthony Bourdain, known to most as the author and world traveler on the food network, travel channel and lastly CNN.  He was much more than that.  I never got the chance to sit and speak with the man, the myth, the legend that is Anthony Bourdain, however I did get to meet his successor at Les Halles, Chef Carlos Llaguno Garcia.  Another great chef that we shall miss as Chef Carlos has passed away in 2015 from cancer at the age of 38. I met Chef Carlos while working in NYC for Philippe Lajaunie the owner of Les Halles for a separate business venture.  He was amazing to talk to, funny and a great chef.  Lunch was good a few times. 

Brassiere Les Halles reopened its doors this past weekend serving dinner Friday, Saturday, and Sunday evening.  Spots were by reservation only and from what I was told, there was a 3000 person waiting list.  Yes you read that correctly, 3000.  Three Thousand.  Many many many people were hoping for many cancellations.  Proceeds of the event went to pay for the actual space as the restaurant has been closed for four (4) years as well as a donation to organizations for suicide prevention.  The documentary about Anthony Bourdain comes out in theaters on July 16, 2021.  

It has been a few years since I worked in that part of NYC as well as eating at the famed establishment.  Never the less the ambience was the same, the food was reminiscent of years past and the joy was ever lifting.  The best part was I had my two sons with me to enjoy the experience.  It was a once in a lifetime experience for them to eat at the infamous Les Halles, but is the ultimate memory for me to share that with them.  

Chef Anthony Bourdain wasn't just a good cook.  He was a story teller.  A life liver.  An educator.  And a world traveler.  

I learned to enjoy foods by watching his shows.  I learned to stay out of the food business by reading his books.  I thank him for that.  My family thanks him.  I was able to share an amazing experience with my children simply because of the man we know as Chef Anthony Bourdain.  Thank you Chef. 

It is all worth it! 

 


Steak Frites with side of pepper sauce

Classic French Onion Soup