Dieting is Not a Quick Fix to Losing Weight

A healthy lifestyle is no longer a one-sided point of view, but rather a conscious decision.

I don't want to keep sounding like a broken record but I cannot emphasize enough the importance of healthy eating more as a lifestyle rather than a quick fix. That is the only way to see long lasting results.

There is no quick fix!

Most diets that are advertised are based on calories in versus calories out, some in a more healthy way than others.

Of the different diets that are being publicized right now, the low glycemic diet is one of the better ones. It focuses on eating the types of foods that help keep you full longer, which will obviously reduce what you are going to eat. This would work well with diabetics too since the same foods will help control blood sugar.

The article I read the other day in the Star Phoenix is a perfect summary of all my blogs. To read it follow this link

Pump That Iron!

Pumped any iron lately? If not, you may want to consider it. Resistance exercise is a great way to round out your aerobic workout, help you stay strong and lose weight. Women, this is especially important in our pre/post menopausal years, when we start experiencing loss of bone strength and find it harder to lose abdominal fat.

What is resistance exercise?
It is any exercise where muscles contract against an external resistance with the objective of increasing strength, tone mass and/or muscular endurance. The resistance can come from dumb-bells, weight machines, elastic tubing or bands, cinder blocks, cans of soup, your own body weight (push ups), or any other object that forces the muscles to contract. You will see the results over time.

I usually like to support my blog with related articles that I have read recently. Here is one that may be of interest to you.

Warm and Fuzzy Is the Way To Go

How about a little diversion from healthy eating. Today, I was reading an article that shows a co-relation between personality, and food and sex drives. In other words, the part of the brain that makes us crave food and sex may also help determine if the person is warm and sentimental.

Bet this tweaked some curiosity.........read more on this here


So the moral of the story is..........when you date warm and fuzzy people, you are bound to be satisfied!

Simple Diet rules

My last couple of blogs have been quite verbose, so for those of you who don't have the time or patience, here are some tips in a nutshell:

• pay attention to colour, caloric content and portion sizes
• every meal should have a balance of vegetables, (whole) grain and protein
• avoid creamy sauces/gravies
• the more vibrant the colour of food, the more antioxidants they contain

Eating healthier also improves skin, boosts energy and balances the mind!

If you want to read more, follow link here

SUPER HEROES

Yesterday I wrote about the pitfalls of additives in our food and how we can educate ourselves while shopping for processed items.

Today, I will focus on foods or Super Heroes that have endured the test of time, is full of nutrients and is unrefined, unprocessed and preservative free. These Super Heroes or Superfoods can actually prevent disease and, at high doses, may even fight disease.

Below are some of my top picks:
1. Raw Nuts - are a good source of calcium, protein, zinc, vitamin E and the Bs, magnesium and healthy fats. Two unshelled Brazil nuts contain the recommended daily dose of selenium and a daily intake of 1/4 cup of other raw nuts are good for overall health and weight control.

2. Seeds - such as hemp, ground chia (salba) and ground flax, are a good vegetarian alternative to fish oil, as it is packed with omega-3s, as well as phytochemicals, antioxidants and fibre. They bolster heart, brain, skin and intestinal health. Also helps to balance hormones, fight constipation and reduce cholesterol.

3. Raw Garlic - rich in vitamins B and C, magnesium, selenium, and chromium. Garlic is good for the heart, helps to thin the blood, balance blood sugar, lower cholesterol as well as blood pressure.

4. Beans or Legumes - such as chick peas, black beans, lentils and bean flours. These are a good meat alternative, high in protein, the B vitamins and fibre.

5. Dark Leafy Greens - such as spinach, kale, swiss chard, broccoli etc. These are sources of vitamins K, C, A, E and the Bs, potassium, iron, fibre, calcium, beta carotene, chromium and lutein. Good for eyes, bones and joints, nervous system, memory and heart.

6. Brown Rice - full of Bs, magnesium, iron, chromium (a blood sugar regulator) and phosphorus (moves energy around the body to the muscles). Brown rice is slower to digest, which makes us feel fuller and it will not cause a spike in blood sugar.

7. Cold-Water Fish - rich in omega-3 fatty acids and calcium. Healthy fats are good for almost every system: brain, eyes, heart and skin. They also have anti-inflammatory properties, which is good for intestinal health and auto-immune disorders. The calcium found in the soft bones go straight to the bones and teeth.

8. Quinoa - a whole grain with a delicate nutty flavor, originates in the Andean region of South America. It's a super grain because it is a complete protein, containing all eight essential amino acids necessary for human growth and development.

9. Edamame - are fresh green baby soybeans, which are typically prepared by boiling in salted water and served whole. Edamame contains protein, which helps stabilize blood sugar, and omega-3 fatty acids, which can help combat depression. According to a study from the University of Alabama, soy protein may also help prevent the accumulation of belly fat in postmenopausal women.

10. Coconut Water - is the clear liquid found in young, green coconuts. A popular drink in tropical countries, fresh coconut water contains iron, calcium, magnesium, more potassium than a banana, and some amounts of sodium and glucose. It is a natural isotonic beverage, which means, its salt concentration matches that of the human body. Being so chemically similar to the electrolytic balance found in our blood makes it an ideal beverage for rehydrating after exercise, which in turn can enhance concentration and prevent headaches and aching muscles.

You Are What You Eat!

"Of all the self-fulfilling prophecies in our culture, the assumption that aging means decline and poor health is probably the deadliest" - Marilyn Ferguson

Shopping for food used to be as simple as ABCs: apples, bread and cheese or a combination of fruit, vegetables, dairy, meats and grains.  Nowadays there is a lot more to choose from and not only that, one must have a science degree to decipher the labels of many of the processed foods. Unfortunately, with processed foods, some valuable nutrients may be lost.  As well, additives may have basic functions such as enhancing flavors and colors, be preservatives, emulsifiers and thickeners.  But additives have their drawbacks.

SUPER BAD

Here are the top five to keep an eye on:

1. Added Sugars - these are flavor enhancers (make food products taste sweet) and the various sugars used all end in "_ose", such as , dextrose, fructose and glucose.

While these items may be at the end of the ingredient list, when they are added up, it can amount to a sizable amount of sugar.

2. Artificial Food Colors - food dyes are produced from different sources such as plants, bugs and synthetic sources such as petroleum.  These are used in assorted food products to make them visually appealing, such as in candies, flavored yogurts and drinks.  There has been a connection suggested between certain food dyes and hyperactivity in children, as well as some allergic reactions to red dyes that come from the cochineal beetle.

3. Sweetening Agents - these compounds are known as sugar alcohols.  We use them because they provide sweetness with fewer calories than regular sugar and are found in a variety of products such as chewing gum, candies, pop etc.

Sorbitol, mannitol and xylitol (all ending in "_itol"), are examples of these compounds.

In small quantities they are usually well tolerated but can cause abdominal cramping, bloating and diarrhea in larger quantities, especially in individuals who are more sensitive.

4. Trans Fats - preservatives, produced when liquid oils are hardened through the process of hydrogenation. These are mainly used to extend the shelf life of foods.

Beware of these fats - they not only lower levels of the beneficial HDL-cholesterol, but also boost artery-clogging LDL-cholesterol.  Avoid anything that says hydrogenated or partially hydrogenated, since it means its high in saturated fats, which in turn means, its high in cholesterol-boosting fat!

5. Sodium Nitrate - these are preservatives used in processed meats such as bacon, ham, hot dogs and luncheon meats as well as cured products. 

While shopping for processed meats, look for those that do not contain nitrates or nitrites.  These compounds are currently being investigated as possible culprits in the development for colon cancer.

In tomorrow's blog, I will focus on the SUPER HEROES!

Forget the Fad Diets!

Ever since I have won the weight war personally (big thanks to my trainer Dr. Todd Starr), I have been on a crusade to help people eat well and lead a healthy lifestyle.

Anyone can go on a diet, but the biggest challenge is maintaining the weight loss - this can be achieved when eating healthy becomes a lifestyle, not a fad! You must learn to enjoy the healthy foods.......don't look at it as a punishment.

I remember Dr Arya Sharma saying, "do not leave long gaps between meals" and "never stuff yourself at mealtime" - needless to say these tips bore well with me.

Enjoy the article from today's National Post here.