Healthy Fatty Foods

We all know that the body needs some fat in your diet, it’s the kind of fat that’s important. There’s bad fat and good fat. Good fat doesn’t raise LDL levels of your cholesterol, raising LDL is bad. It’s the LDL in your blood that clogs your arteries. That cause strokes and heart disease. Is that a big problem?, you might ask. Yes, in the past century, back when people used real butter the percentage of people with heart disease was about 33%, today it’s about 50%. Much of the increase is due to the artificial ingredients in foods. It’s hard to eat fresh today. In Europe people are accustom to grocery shop several times a week, but we never got in that habit. Eating fresh requirers several trips to the store every week and still your hoping the produce and breads are fresh. I try to fine a store that’s always busy. One store near my house, sells so much produce they are filling the displays contently.

Fish is something else you have to buy fresh. This is a good example of a good fat. Many fish contain the fats you need. Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. These are “good” fats that help keep your heart healthy. They may also help keep your brain sharp, especially as you get older. The American Heart Association suggests eating two servings of fatty fish a week. A serving is 3 ounces — about the size of a deck of cards. Try it baked, grilled, or poached.

Avocados are another good source of fats. Others are seeds and nuts, olive oil,eggs but only one a day, beans but not baked beans and some vegetables like spinach, kale and brussels sprouts. You can also look for foods fortified with Omega 3 fatty acid, like bread, eggs and milk.

If you want to eat healthy you need to read about it. You can find many good website about healthy eating. Stay away from the sites that want to sell you something. All sites have advertising, that’s not what I mean, some sites just want to sell diet programs or diet supplements or DVD’s on exercise and they don’t give any real information. You don’t have to spend money to get information. You don’t have to buy anything to fine a good diet program like the Mediterranian Diet. I have a copy of the Mediterranean Diet on my other website: “blogonlosingweight.com” and look through the achieves and you’ll find a post about the diet.

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I like this one because it’s a complete change in your eating habits and you stick with it and you’ll lose the body fat

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

 

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Can Salt Hurt Your Diet?

Today I want to write about salt. Salt is a seasoning that everyone uses whether you cook or just use a shaker at the table. In moderation, salt is an “o.k.” seasoning, but today we have salt added to almost everything we buy in the grocery. Even my breakfast cereal has salt listed in the ingredients.  Salt is a preservative that’s been used for centuries, long before refrigeration, to keep food from spoiling.  You would think that after a couple thousand years science could come up with something better.

The health effects of salt are the conditions associated with the consumption of excessive or insufficient quantities of salt, a mineral composed primarily of sodium chloride (NaCl) which is used to add flavour to food. Chloride and sodium ions, the two major components of salt, are needed by all known living creatures in small quantities. Salt is involved in regulating the water content (fluid balance) of the body. The sodium ion itself is used for electrical signaling in the nervous system.

Salt consumption has increased during modern times and scientists have become aware of the health risks associated with high salt intake, including high blood pressure in sensitive individuals. Therefore, some health authorities have recommended limitations of dietary sodium, although others state the risk is minimal for typical western diets.[2][3][4][5][6] The United States Department of Health and Human Services recommends that individuals consume no more than 1500–2300 mg of sodium (3750–5750 mg of salt) per day depending on age.

I know that sounds like a lot of salt, but we eat salt almost on everything. And it will cause “high blood pressure” especially in older adults. The number of adults over 40 taking a prescription drug for high blood pressure is shockingly high. You can “Google” it. High Blood Pressure is a leading cause of Heart Disease.

I’ve wrote several posts about losing weight and the health problems that you can have when your overweight. Several of the comments I get ask “How can I lose weight, I tried everything.”

A good place to start is your diet. Too many of us think of exercise as the answer. ” I should get a gym membership or a trainer.” Usually that doesn’t work. Oh, it’s great for small amounts of temporary weight lose, but the weight comes back.

You have to tackle the diet first. And salt is a good place to start. Too much salt will cause you to retain fluids and that adds to your weight. So while you might be counting calories you might also keep track of your salt consumption. You might ask, “how do I do that?” Well the sodium content is listed on all packaged foods. Fresh foods have no sodium content unless you add it. Now if you read the paragraphs above there is recommended sodium per day and recommended salt per day. Use the recommended sodium per day, that’s what is used on labeling. For instance, one can of soup will contain 480 mg of sodium, other canned foods are about the same like beans. But a can of Chili has more than 1000 mg of sodium. a half of teaspoon of salt has 1200 mg of sodium, so one teaspoon of salt a day is the total amount you should be consuming a day. When you put it in that content, it’s a very small quantity. And with all the processed foods and restaurant food we eat in a day, I’m should we’re consuming 10 times the maximum amount.

I think no matter how much time you spend at the gym your going to have trouble losing weight.

Now if you read my last post you’ll remember that processed sugar is our enemy. We get all the sugar we need from natural sources like fruits and vegetables. So if your starting from scratch on a diet program or your already dieting and not having much luck, the first think you should think about is your salt intake and sugar consumption and how to reduce them to a much lower level. Low-fat foods are usually high in sugars to give them more flavor. Low-fat does not mean low-calorie. And while your counting mg of salt and sugar, don’t forget to count calories. You have to burn the calories you eat everyday or your body will turn the extra ones into fat

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

 

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The Mediterranean Diet is Still The Best

I’ve wrote about The Mediterranean Diet several times and I still think it’s the best way to eat. Yesterday I wrote about saturated fats and that minds are changing and that in moderation saturated fats aren’t harmful. Of course, everyone doesn’t go along with that, but almost all research shows that the diet or the way people eat in the Mediterranean region of the world could be the healthiest diet. In spite of body fat, these people have managed to avoid heart disease and any other types of coronary diseases.

When your eating a Mediterranean style diet you won’t be counting calories. You’ll be swapping bad fats for good ones like olive oil instead of butter. Fish and poultry instead of red meat. Fresh fruit instead sweet desserts. You’ll be filling up on veggies and beans. You can snack on nuts instead of candy or chips.

The idea is to eat thinks that are nutritious, thinks that add value to your diet. Stay away from processed foods. Eat real food and not manufactured food. It’s easy to follow the chart. If you stick to the foods on this pyramid and avoid everything else, you’ll get the energy back that you thought was gone forever. After a few months you’ll notice the fat will start to disappear.

As you can see, there’s broad choices in each category. The largest number of choices are in the “Daily” category. You want to eat as many of these everyday. You notice that fish, poultry, eggs and sweets only one time a week and red meat or pork only once a month.

If you remember your ancient history, this is the way Greeks and Romans ate. One more thing that might surprise you, They didn’t use sugar and little salt, they seasoned food with spices. Today their diet has changed a little because of the Northern European influence, but the variety of foods to choice from is mind-boggling. Italy and Greece are only two of the Mediterranean countries. Turkey, France, Spain and Morocco just to name a few, make up a large diverse food culture with 1000’s of great recipes that all pretty much follow the same food guidelines.

The people of this region ate this type of diet for centuries. Meat was not always available, and farming became important to the whole region. So the foods you see in the Daily category are foods that came from their farms.

You have to change the way you think about shopping. For instance, salads aren’t made with lettuce in the Mediterranean region, you would use veggies and beans, like Spinach, bell peppers, tomatoes, cucumbers, olives and a crumbly cheese like Feta. Top with olive oil and lemon or wine vinegar.

Bread is important to the diet but only whole grain. Don’t mistake whole wheat for whole grain, there not the same, you want 100% whole grain. And the same with pasta, buy the 100% whole grain pasta. I know that some stores don’t have a big selection, but keep looking, with all the people looking for gluten-free everyone is starting to get more selective about the food their buying. Food is not getting cheaper and if you have to pay more at least get the kind of food you want.

Eating the diet of the Mediterranean people won’t shed pounds fast but you will become a healthier you and the extra body fat will gradually drop off. The amount of physical activity you do will make a difference in how quick the weight comes off. There’s no room for a cheat day with this diet. You don’t have to starve yourself, eat all you want, just stick to the chart and you’ll lose weight and get healthy.

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

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Is Exercise Important?

I found this post on the internet and wanted reblog it. This author knows and understands how important exercise is to the health of your body. I’ve been writing about the very same thing for more than 10 years now.

Exercise is a preventative and also helps to give you more strength, mobility, balance, and better circulation. Exercise also helps your lungs put more oxygen in your blood which increase the healing power that your blood gives to the parts of your body.

Is Exercise Medicine?

Author Christian Worsten

Does exercise work as well as prescription drugs to treat certain health conditions?

Prescription Medicine Bottle

Doctors have been telling patients for years exercise is important, however, the rates for obesity and obesity-related conditions continues to rise. What if preventing some of these diseases and conditions was as simple as getting regular exercise?

For some conditions, exercise works as well as — if not better than prescription drugs to reduce your risk.

What Exercise Can Prevent

Studies have shown regular physical activity (defined as the equivalent of walking at least 2-1/2 hours per week) can reduce your risk of heart disease, type 2 diabetes, dementia, osteoarthritis, obesity, and even cancer. Just 30 minutes of exercise a day, five times per week, can greatly improve your quality of life and help prevent premature death. While this is the bare minimum, it is a level most people can achieve no matter their condition.

One study found in a testing group of over one million people that regular physical activity helped reduce the risk of 13 different kinds of cancer, including breast, endometrial, colon, liver, and more.

Exercise As Medicine

Exercise was not a worry when people had to grow their own food and walk long distances, as we were made to move and our lives demanded it.

Nowadays, it is seen as something you do to lose weight or bulk up. With the sedentary jobs most people have these days, it is no wonder we as a group are continuing to gain weight and have weight-related issues.

We see exercise as just one more thing to add to our schedules, rather than a part of our lives. Exercise is medicine for your body. Exercise keeps your blood pressure down, your weight down, is a natural stress reducer, reduces inflammation, and can increase immunity. It helps keep your body working efficiently.

When you begin to think of exercise as something your body needs rather than just another thing you must do, you may have a bit of a mindset change. Only about 20% of Americans get regular aerobic and muscle-strengthening exercise regularly.

Without a change in our exercise mindset, we are only going to see health issues becoming more and more common at earlier ages of onset.

Where Do I Start?

Start Here

Now that you see the benefits, you may be wondering where to go from here? Should you join a gym? An exercise class? How about just taking a walk?

Walking is easy to work into your day and it is also among the easiest workouts on your body. Start with just 30 minutes a day at a comfortable pace and work up from there. Do some light stretching before and after to keep your body flexible.

Once you get into a routine, begin to add more time or even consider adding weights to your program.

Eat right. No matter your age, you need to eat healthy foods and drink more water. Medicare has even started coveringnutritional counseling for older adults, which is amazing for those who need it, as they are even more prone to medical issues.

A nutritionist can help you find the right eating plan for you and guide you in seeing exactly what a portion size looks like. Our portion sizes today are large, and most people do not even know what a healthy portion size looks like anymore.

Exercise is medicine. If you want your body to work efficiently from head to toe, a regular exercise routine is a way to do it

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

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Home Cooking Will Keep Your Calories Down

New research on healthy eating has found that home cooking is better than restaurant fare, and that  kids who are offered more nutritious food in school cafeterias rarely eat it. Parents will feed a child whatever it takes to get them to eat. In Fact kids will eat when they get hungry and if junk food is available that’s what they’ll eat.

In the study on meals, researchers found that people who eat the most home-cooked ones end up eating healthier and consuming about 130 fewer calories daily, on average, compared to other people.

When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less, or not at all — even if they are not trying to lose weight. Researchers found that those who cooked dinner six to seven times a week ate an average of 2,164 calories daily, while those who ate out the most, cooking dinner no more than once a week, consumed an average of 2,301 calories per day.

The study, based on an analysis of national survey data from 2007-2010, will be published online in the journal “Public Health Nutrition”.

Obesity is an escalating public health problem that contributes to other serious health issues, including diabetes, high blood pressure and heart disease. The evidence shows people who cook at home eat a more healthy diet. Moving forward, it’s important to educate the public about the benefits of cooking at home, identify strategies that encourage and enable more cooking at home, and help everyone, regardless of how much they cook, make healthier choices when eating out.

Remember when eating out, restaurants make food that taste good, which doesn’t mean it’s good for you. The best change for the consumer, that has recently happened, is the calories will now have to be listed on menus starting next year in all the restaurant chain of more than fifteen locations.

In the other study, the researchers, also from the Bloomberg School, reported that most kids put vegetables on their school lunch trays, but only one in four actually eats any.We have been thinking that if young children choose healthy food, they will eat it. But our research shows that is not necessarily so. I’m not surprised, I have 4 grandchildren and little kids don’t eat vegetables. When they’re in a high-chair they don’t know any better, but by the time they’re three my grandkids won’t eat anything green.

The findings are based on an analysis of 274 New York City kids in grades K-2 who were observed by researchers during a single lunch period.

Almost 60 percent chose vegetables, but only 24 percent actually ate them. Meanwhile, kids were more likely to finish their food if their teacher ate with them, and distractions appeared to make a difference in consumption of healthy food.

As much as we are focused on menus in the school lunch program, we need to look more at our cafeteria environments, especially with our youngest children. We can give kids the healthiest food possible, but if they don’t have time to eat it or they are distracted by how noisy the cafeteria is, they’re not going to eat.

Personally I believe it’s not only the food choices that need to change in the school cafeterias, it’s food preparation and the menu items. There’s a hundred ways to prepare corn. Just because the kids aren’t eating the corn doesn’t mean they don’t like corn. It just means they don’t like the way they made the dish with corn

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

 

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Why Should I Lose Weight?

I think it’s important to talk about the pluses of losing weight. When I was in my early 30’s I owned a restaurant, Italian food and I loved it. I worked all day everyday, and did most of the cooking. I loved to cook and because I worked all day everyday I ate all my meals at the restaurant. Once a week, on Sunday we took our kids out for Breakfast. I was gaining weight and didn’t really pay any attention. I was young and carrying the extra weight didn’t bother me. I was working so much I wasn’t taking time to care for myself. After 2 years I weighed about 220+ pounds. About 50 pounds over my normal weight. A year or two later I had a brain storm for another business. This one had nothing to do with food. Well I didn’t intend on selling the restaurant but it became a necessity. My wife and I couldn’t manage both and take care of our kids. So we found a buyer and sold the restaurant.

After a year or so I started to worry about my weight. I worked outside a lot in the new business and the heat in the summer was killing me. So the point I’m trying to make is that I gained that weight not knowing it would bother me, but as I got older, I finally accepted the fact I weighed too much and had to lose weight. But like most people I tried one diet after another for years until my wife finally convinced me to change the way I eat. And then after several years of yo-yoing I started to get it. Now if I gain 3 pounds I stop what I’m doing and lose the 3 pounds. I found a weight that’s good for me and makes me feel healthy and I don’t ever want to go through the dieting routine again. I’m 64 now and don’t take any prescription drugs. I eat what’s good for me and forget the ice cream and other snack food. The best source of vitamins is the food we eat.

If you want to feel healthy, have lots of energy and lose that stomach fat, then you have to start from scratch with your diet. Only eat good food. High quality food that’s high in nutrition. Stay away from processed foods, sugar, enriched wheat and dairy. It’s o.kay to eat low-fat yogurt, water, tea and black coffee. Walk and extra 30 minutes a day and you can lose weight

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

 

Posted in being healthy, diet, eating healthy, health and fitness, lose weight, losing weight, Uncategorized, weight loss | Tagged , , , | Leave a comment

What Causes Us To Gain Weight?

Most of us just think it’s one of the mysteries of life. Wrong, it’s all about your behavior. What you’re eating and drinking, and how active you are all day long. Weight gain is all about the way you live your life.

The reason it’s so hard to lose weight is because weight creeps up on us. For me it started in my 30’s. For some of us it starts in College. You might not realize it but most College students are not very active. In Fact, walking from class to class and walking to the cafeteria might be their only exercise.

Many of our population work in offices and office workers have about the same activity level as students. Many of us and I’m no exception, are literally tied to our computer a big part of the day. Actually the housewife and mother maybe more active than the office-worker, in fact I’m sure of that.

Here is some science for you. After sitting for 20 minutes, your body’s metabolism will shut-down and stop burning calories much like when you sleep. It will only burn a few calories to keep the heart pumping and other vital organs working.

I calculated how many hours a day I’m on my feet and I was amazed that many days I’m only on my feet less than 6 hours a day. About one hour walking around the house in the morning before I leave for work. Maybe a total of two hours a day until I get home. So thats three hours so far. When I get home I stay pretty active until I finish dinner and then I’m either in the office reading or on the computer until I change rooms and watch TV until I go to bed. So after work I might get 2 or 3 more hours on my feet for a total of 5 or 6 hours a day.

It wasn’t until I retired that I found I was more active than before. Actually, I’m so active now that when I think back, I wonder how I ever found time to work. So getting back to gaining weight. You can understand now how the average person gains weight just by lowering your activity level. Six hours a day on my feet was not enough activity to burn the calories I was eating.

That’s the same problem most of us have. Remember how I said before that weight creeps up on us. Okay, and it will work against you. When you gain weight as an adult, it takes the body more energy to function. The bigger you become the more energy your body needs to use just to accomplish the same work. Over time as you increase weight your increasing body fat. Once body fat becomes 30% of your body mass, Your muscle mass becomes a smaller part of total body mass. Your muscle mass burns body fat normally, but after you reach that 30% level of fat, you are slowing down your activity level because your fat is robbing your body of energy. You reach a level where you can no longer be active enough to burn body fat.

I get emails every week about a person who eats like a bird and can’t lose weight. Your in a tough place because the body needs energy to burn fat but the food you’re eating isn’t sufficient for the size of your body. Remember your body fat needs energy just like your muscle mass and now you are running out of the extra energy you need to be more active. You have to lose that body fat by changing your diet. Stop drinking calories and start eating clean. Do some homework and find out how to “eat clean”. Your doctor will love this diet; talk to your doctor about changing your diet, your doctor can help

If you really want to lose your body fat than look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

 

Posted in being healthy, diet, eating healthy, health and fitness, lose fat, lose weight, losing weight, Uncategorized, weight loss | Leave a comment