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Category Archives for "weight loss"

The love diet | Dr. Connie Gutterson

Dr. Connie Gutterson is a New York Times bestselling author, a registered dietician, and nutrition instructor. Her new book, The Love Diet, talks about the importance of self-love for health.

Dr. Gutterson explains that self-respect and self-love is key to freeing one’s self from a cycle of shame and weight gain. Many patients in these cycles put themselves second, while making someone or something else in their lives the priority. They may find themselves in a state of unhappiness and poor health. This lack of self-love can make it difficult for an individual to make changes in their life for the right reasons. Negative thoughts can lead to self-sabotoge.

The first step to making a change is realizing that no one is perfect. You first need to realize your worth and commit to breaking the shame cycle, which involves a feeling of shame after eating, followed by poor sleep and stress. This can lead to a craving for sugar, overeating, and becoming depressed. The body can produce cortisol, which can lead to weight gain and a change in blood sugar levels.

The Love Diet explains that there are two components to fitness—the emotional and nutritional pieces. The program goes through seven stages, with each stage having a focus for each component. Stage one includes a moderate elimination diet to regain control of blood sugar levels. Stage two is called Veggie Boost and focuses on non-starchy vegetables. Stage three incorporates different sources of protein, not just meat. It also discusses how sleep and stress can affect the appetite. Stage four discusses portion sizes and introduces fruits. Stage five brings in a more diversified, varied diet that includes dairy. Stage six introduces legumes and discusses mindful eating. The last stage increases whole grains.

Though this is a methodical process, it has great flexibility. If something doesn’t work, this program offers alternatives. The key is to find your self-love for health, in addition to fine-tuning your diet. To connect with Dr. Connie Gutterson or learn more about The Love Diet, visit www.conniegutterson.com.

A funeral for my fat | Sharee Samuels

The 80/20 rule

You may have heard of the 80/20 rule. But do you know what it is and if it would be a good fit for you? The 80/20 rule applies to the food you eat, and it basically states that you will eat well 80% of the time and have cheat meals for the remaining 20%. The rule recognizes that you can’t be on 100% of the time and so it allows a bit of opportunity for some balance.

Interestingly enough, the 80/20 rule concept originated with the Pareto principle. The Pareto principle is actually a business principle that explained that 80% of a company’s revenue is generated from 20% of its customers.

Many people seem to think the 80/20 rule is a good fit for their dieting strategy. However, quantification is an issue. There is no quantification to show that the approach is actually effective. There would be no way to know you are actually eating poorly only 20% of the time, unless you are physically tracking each and every calorie consumed. Self-estimation tends to be off. The only certainty is that you know you’re not at 100%.

However, this 80/20 approach can have its place in maintenance. If you’ve already reached a goal and are simply maintaining progress, this may be the right fit. On the other hand, if you’re starting a new healthy lifestyle, you need to be committed 100% of the time to ensure you stay on the right track.

If your program is very intense, the 100% concept may not work for you. Ultimately, you need to find the right kind of plan that you can sustain for an extended period of time to help get you to your goal. If it matters to you, you’ll give 100%. Start with your “why,” and then set SMART goals to get you to where you want to be.

Don’t think of the 80/20 rule as an excuse to fail. Leave it for the maintenance portion of your health journey. If you’re just starting out, give it 100% effort and set yourself up for success.

Have you mastered the art of intensity

Understanding macros

Understanding macros is an important component to determining how you should be fueling your body. There are three core macros: protein, carbohydrates, and fat.

One gram of protein has four calories. Think of protein as the building blocks for muscles. If you don’t eat enough protein, your body will take muscle it believes you don’t need and apply it to other areas. Consuming excess protein is also not a good approach, as the excess can be stored as fat.

One gram of carboyhydrate also has four calories. For each gram consumed, the body will try to use those carbohydrates for energy. Simple carbs will be turned into blood sugar and used to fuel movement. However, if the body gets too much, it has no option but to store the excess as fat.

One gram of fat has nine calories. Fat is the first macro that your body will use for energy. This process forms ketones, which are also used for energy. So one gram of fat provides a great deal of energy, more so than that of the carbohydrates or protein.

A high fat, low carbohydrate perspective is popular because fat cannot be stored as fat, while excess protein and carbohydrates can become fat. While your body needs certain levels of protein and fat, your body can function in a healthy manner without any carbohydrates. If you choose to eat carbohydrates, select fiber or nutrient dense foods like broccoli, kale, and asparagus.

In the end, there is no one size fits all solution for everyone. Each body is unique and its needs can even change daily. By understanding macros, you can focus on getting the proper nutrition that will allow your body to thrive, not just survive.

 

 

Should I take protein supplements post-workout?

Elimination diets

What exactly are elimination diets? Believe it or not, they can actually be used to rebuild your health. Elimination diets involve removing all of the foods that could be causing you problems. In fact, you may have a sensitivity or allergy to some foods, but you may not even realize it. Once the food is removed from your diet, you are able to clearly see which foods may be causing you issues. This will allow you to craft a healthier gut and diet moving forward.

An elimination diet usually takes about four weeks. During that time, you will eat only fruits, vegetables, and meat—basically real, whole foods. You can try different tastes and textures to give you some variety. Write down how you’re feeling. Keep track of your results and reactions. Though it will be difficult, your gut will reset. Once this has occurred, you can begin reintroducing certain foods back into your diet in a responsible way.

When you’re ready to reintroduce eliminated foods, start with items you feel would be least likely to cause an issue. Consume a very small sample the first day. If you don’t have any issues, continue to consume that food for the remainder of the week. Each week, add a new food back in, but only one type of food per week. Do not add processed food or sugar back into your diet.

Why would you want to do an elimination diet? The main reason is a desire to be healthy. After going through an elimination diet, you will feel lighter and cleaner. You’ll be in tune with your body, as you’ll be actively paying attention to how it’s acting and responding to certain foods. You’ll have a full understanding of how all different types of foods affect you.

Doing an elimination diet is a great way to get healthy and build a strong microbiome. By learning what you can and shouldn’t eat, you’ll have a good nutritional blueprint for the future.

Get a happy gut | Dr. Vincent Pedre

 

How to shop for good food

We know we need to eat good food, but how do we shop for good food? First, we must examine what exactly is good food, as there are many different definitions. Perhaps the most important criteria is the food’s nutrient density. This refers to how much minerals and vitamins are in that food. Find foods that have good nutrient density, or a good ratio of micronutrients relative to the amount of calories.

You should also consume a good mix of food. This includes different types of food having a varied mix of nutrients. This will include foods of different colors, shapes, and tastes. Be knowledgeable about the source of your food. Often times, the further the food has to travel to get to you, the more artificial protection it may need. It also may not be grown to maturity. The soil in which the food is grown is also important. A healthy soil with little to no fertilizer content will positively impact the nutrient density of its food. Similarly, animals that are cared for in a positive manner will yield a high quality of meat, milk, and eggs.

The appearance, smell, texture, and taste of the food are all important markers. You want to be sure the food is free of chemicals or any toxins. Read the labels and look at the ingredients. This will help you make an informed decision about which products to consume.

Now that we know what good food is, how do we shop for good food? Remember that very little food in a box is actual food. Recognize real food as something that was picked. Look for organic food, or having no hormones, fertilizers, or insecticides. Look for local sourcing. Farmer’s markets and farms are wonderful places to find locally grown food. Have a conversation with the farmer and find out how they’re managing their crops.   You can even try growing your own food. By having the knowledge of what foods to consume, you can take appropriate action in finding those foods, thereby setting yourself up for success with healthy eating.

The hidden toxins lurking in your food | Mike Adams

Should you do 30 day challenges?

Should you do 30-day challenges? If you have an interest, there are quite a few to choose from. Just hop on the internet briefly to see the wide range of options. Challenges for crunches, sit-ups, pushups, and lunges—the list goes on and on.

These challenges may sound intriguing. There’s no doubt that they have the potential to be beneficial. After all, anything that gets you moving, working, and focused on getting something done can do wonders for your health and mindset. There’s also an interesting accountability aspect to these challenges. You’ve committed to 30 days and theoretically, you’d like to complete this manageable goal. It’s especially beneficial if you can participate with a friend. This gives you a partner to hold you accountable. Your motivation to complete the challenge, coupled with consistent, daily activity, has the potential to build a positive habit.

However, you must be clear on your health and fitness goals to determine whether one of these challenges really makes sense. If you’re interested in improving your kayaking, participating in a push-up challenge may not correlate directly with your goals and may not be worth your time and effort. You must also consider your plans for the conclusion of the 30-day challenge. Are you looking to make it an ongoing habit? If not, then it may not be worth pursuing. What happens if you miss a day? Some people may just quit the challenge entirely. If you tend to give up easily after a slip, again, the challenge may not be worth your while.

So, should you do 30-day challenges? If you’re committed to health and fitness and have a challenge in mind that is aligned with your goals, then a 30-day challenge might be a good fit. It may help you build positive fitness habits and can put you in a better health position over time. However, if the challenge is not aligned with your goals, you may want to pass.

Self-made wellionaire | Jill Ginsberg

When what works for them doesn’t work for you

It’s inspiring to see people having success in their weight loss and fitness journeys. However, it can be deflating upon realizing that what works for them doesn’t always work for you. Why is this? Truthfully, you may never get the same exact results as someone else, even if you follow the same plan. However, that’s no reason to quit or stop before you’ve even started. You simply need to readjust.

Genetics can play a role in this scenario. However, it’s the way that the genes are expressed that causes the differences in results among different individuals. The way you react will be different from the way someone else reacts. Most of the diets out there don’t work for the majority. Have you ever seen the fine print that says, “Results are not typical”? This is their disclaimer.

Your gut biome also plays a role, and again, everyone has a different one. Realize that you are essentially a chemical reactor made up of hormones and chemicals. The food you eat is the fuel that ignites these reactions, and the quality of that food will make a difference. It most certainly can impact how you feel, as well as your overall health. One good idea is to get a blood test before starting a diet plan. This will give you a good baseline understanding as to how your body is currently functioning.

Trying an elimination diet is another good technique. This will allow you to eliminate all foods that are causing you problems. Start by removing sugar, then gluten, and so on, until you are only consuming the bare essentials—meat, fish, and vegetables. See how your body is feeling and then slowly begin to reintroduce the other foods into your diet, one food at a time.

While it’s true that what works for them may not work for you, you can find what does work for you. Try different options, focus on what you can control, and stop comparing yourself to others.

 

 

Be a lab rat to find health and fitness

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