NUTRITION IS THE BEST WAY TO LOSE WEIGHT, FOLLOW THESE TIPS!

Eating properly is key to good nutrition. In this article, we explain the ins and outs of making correct food choices. Read on to learn some things regarding nutrition that you might have missed.

Make healthier decisions slowly and don’t try to rush things. Change does not happen in a single day. You don’t want to put yourself into shock transitioning into a nutritious lifestyle. Add in healthy food items a little at a time, and you will ease yourself into the differences.

Stop consuming food when your body gives you a sense of fullness. This will help prevent overeating. If you stop eating when full, you put yourself in control of your choices.

Vitamin B-12 is very important for red blood cell production. It is not unusual for vegetarians and elderly people to get insufficient amounts. Anemics also may be lacking this crucial vitamin. There are supplements; however, most cereals for breakfast will increase your supply of B-12.

Ground Beef

Rather than using ground beef for your meals, try ground turkey breast. This will reduce the amount of calories and saturated fat. Be sure you get the turkey breast that is ground because the dark turkey meat is almost identical to the ground beef nutritionally. Occasional ground turkey items for sale are mixtures of both dark meats and breast, so you still get some saturated fat.

Try to include variety in your diet with whole grains, low-fat dairy, lean meats, fish, nuts and various fruits and vegetables. Consume many different foods to make sure that you’re getting the nutrients your body needs.

Inulin is a very beneficial ingredient to add to your diet. Inulin is found in leeks, artichokes and garlic. It’s a powerful carb that can aid your digestion and help you lose weight. It can also help with the immune system. If you do not want your breath to smell like garlic, you can blanch it or take a supplement without an odor.

Be careful with food items that are categorized as fat-free or zero trans fat. Foods like this frequently have additives such as sugar. Check the food labels carefully on these items.

Avoid eating microwavable foods because those are not very healthy. Consume natural and organic foods often.

You don’t need to eliminate your favorite sweets and fried food if you want a healthy pregnancy, but you will have to limit how much of them you consume. Substitute healthy things for some of your favorites. We all deserve a special treat once in awhile. Just remember that choosing a healthy snack does not only help you but also your soon to be newborn.

Making a veggie-topped pizza is a great way to get others to eat well. Try adding some favorite toppings like pepperoni and cheese, and then you can layer on olives, onions, tomatoes, and other vegetables. Don’t let them pick it off either.

Pantothenic Acid

Pantothenic acid can be a wonderful addition to your diet. It’s important to the metabolic process. Finally, it is essential to enzymatic activities throughout the body. An ideal supplement of pantothenic acid comes from meats and whole grains.

Eating foods that are high in zinc, folic acids, and lean proteins can help your hair heal. Your hair is comprised of keratin, which is a protein compound. It also needs folic acid and zinc to look smooth and shiny. If you want to boost these nutrients within your regular diet, add in more legumes, seafood and avocados.

Try foods from all around the world. International foods are wonderful – curries from India or kangaroo recipes from Australia, the varieties available are endless. Try adding something new into your routine to break out of the boring rut you are currently in.

Prepare your body early in the day for the challenges ahead. When you want to set your level of energy, start with breakfast. Fuel your mind and body with plenty of carbs and protein. Eating breakfast will help to give you the energy you will need to get through the day.

You will notice that good nutrition involves more than some old cliches. There is plenty more to think about when it comes to eating a nutritional diet. You will have to earn it. Use what you learned here to make a healthy diet and live a healthy life.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Checkout my other blogs: 

blogonweight.blogspot.com

howbaddoyouwanttoloseweight.blogspot.com

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

The Advantages of Being Fit

Being in good physical condition is the most important thing you can do for yourself. It will keep you healthier, more alert, it will keep your mind quicker and you’ll be more productive.

What you eat is more important to your health than anything else. It has to be a combination of all types of food. You need fruits and vegetables, whole grains and some meat. The mistake we make today is believing all the advertising we see every day. Why do you think manufacturers spend millions on advertising cereals and snack food? The answer is money. They can't make any money sell whole foods like apples, beans or oats. They concoct something they call a snack or a cereal, they advertise it and you buy it because it sounds sexy. It may be a healthy snack or breakfast cereal but it's nothing but a manufactured wheat flour combination with lots of sugar.

Food: In a world with endless protein bars and gluten-free potato chips, I personally find that the best snacks are simple, whole foods. One favorite of mine is an apple. This snack doesn't have any protein, and that's ok. If you're staying properly hydrated, an apple is a snack that can easily take the edge off your hunger. In fact, apples are rich in antioxidants, and dietary fiber. I like green apples the most.
"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle food".

In fact, apples were ranked first in Medical News Today's featured article about the top 10 healthy foods.

Apples are extremely rich in important antioxidants, flavonoids, and dietary fiber.

The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Workout:  I decided 3-weeks ago to spend 10-20 minutes every morning stretching and doing light exercise. I've already experienced exceptional results. Consider adding a mobility routine at the beginning, or end of your day (or both)!. I assure you if you do it for one week, you will see benefits.

A quote that is always timely: "Our patience will achieve more than our force."

-Edmund Burke

A few years ago, I would have scoffed at this quote, but now I understand its wisdom. While persistence and perspiration are critical to achieving your potential, patience is a virtue that reigns supreme. Pushing harder may not help you reach your goals any faster. In fact, it may significantly lengthen the amount of time necessary to achieve the goal you desire. Patience helps shift your mindset away from focusing on brute force to planning.

To achieve fitness, you have to "live a healthy lifestyle". It won't be something you can do in a few weeks and then return to your old life. When you live a healthy lifestyle of eating only whole foods and doing regular exercise you will become fit over time. Depending on your condition you can see results in just a few weeks, but it might take much long to achieve your goals and once you make the commitment to  change your life and get healthy you can't go back. This is a permanent change and those that made the change will tell you that was the best decision they ever made.

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. 

The Easiest Diet To Follow

I reblogged parts from VeryWell.com. This is one reason most people quit their diet. "It's too hard to follow". I don't care which diet you think might work for you and I don't care who is on the diet and how much someone else lost on the diet, "if you can't stick to a diet, it won't help you". This is a classic mistake that people make, they take advice from someone who likes this new diet and has had luck on the diet, but you have to look close and read the fine print and if you can't stick to a cabbage soup diet, don't start it. I don't care how much your friend lost. The best diet ever created isn't going to work for you if you can't stick to it. 

When consumers look for a weight loss program, they usually look for the easiest diet to follow. After all, who wants to spend weeks learning a complicated system? But almost every program claims to be easy so it can be hard to choose the best plan.

3 Ways to Find the Easiest Diet

Everyone has a different lifestyle and different food preferences so the easiest diet for your co-worker or your neighbor might not be the easiest diet for you.

The key to getting sustainable weight loss results is to find the plan that works best with your specific skill set and your specific lifestyle.

Ask yourself a few important questions before you look for a diet:

How much time do I have to cook and prepare foods?
Do I like to cook and spend time in the kitchen?
Do I like to try new tastes and flavors?
Do I have time to grocery shop?
How much weight do I have to lose?
How much money can I spend on a diet and for how long will I be able to maintain this budget?
Do I enjoy eating foods that are considered to be healthy, like fruits, vegetables or lean meats?
Do I prefer comfort foods like pasta, bread, and baked goods?
If you find a diet that fits into your regular routine and satisfies your food preferences, you're more likely to stick to it long enough to see real weight loss results. In addition, if the plan is simple you're likely to maintain the good eating habits after you've reached your goal weight, so weight maintenance becomes easier as well.

The maintenance is important, if you're not going to work on maintaining the weight loss then why bother losing weight?

Tops Picks for the Easiest Diet to Follow

Easy diets fall into one of three categories. You'll notice that almost every easy diet has certain key characteristics in common. Portion control, for example, is essential for almost every diet to work. But there are some differences between top diets that may make one plan easier for you to follow.

Your answers to the questions above will help you find the best plan for you.

The Most Convenient Diet
Meal delivery plans are the easiest diets for people who have very little time to cook and prepare food. Often these plans provide small microwavable meals that you can heat up on the go, calorie-controlled shakes to drink, or small snack bars to nibble when you don't have time to sit and eat.

Top picks in this category include Nutrisystem, Jenny Craig, or Weight Watchers. My personal recommendation in this category is Weight Watchers simply because it provides the option of face-to-face support, which makes weight loss easier for many dieters, plus a new on-line program for those who can't do a face-to-face.

This is the best easy diet for people who can make a financial commitment to a diet program (depending on the amount of weight you have to lose, your total cost can run in the thousands) and people who don't like to or don't have time to prepare three meals each day. Keep in mind, however, that plans like Jenny Craig and Weight Watchers do encourage dieters to learn to cook for improved weight loss and weight maintenance.

This is not the easiest diet for people who enjoy large quantities of food (meals and snacks are usually quite small), people who enjoy cooking all of their meals, and people who don't want to invest too much money into their weight loss program.

The Quickest Diet to Learn
If you don't want to spend time and money learning a point system or setting up food delivery, then you need a diet that is quick and easy to learn. There are some diets like Atkins, Mediterranean diet, or The South Beach Diet that provide simple food lists. If you eat the foods on the approved list and avoid other foods, you'll lose weight. But to really take advantage of these programs long term, you should read the books associated with the diets.

My pick for the big winner in this category is calorie counting. Why? Because counting calories simply requires basic math skills that you already know and there are free apps that make the process super simple.

Calorie counting is like budgeting. You take five minutes to use a calorie calculator and determine your daily calorie budget, then each day deduct calories from your budget as you eat. It's simple, but it takes consistent input, which is easy for some but overwhelming for others.

This is the best easy diet for someone on a budget who is willing to use tech devices (like a smartphone) to put forth small consistent efforts on a daily basis to slim down.
This is not the easiest diet for someone who isn't likely to be consistent with food tracking. This might include someone without access to their smartphone at mealtime or someone who isn't likely to be honest about what they eat and how much they eat.
The Most Accessible Diet
Sometimes the easiest weight loss plan is the one that is easiest to find. There are certain diet products you can find at your regular grocery store that will help you to slim down. They allow you to eat (at least some of) the foods that you normally eat. In this category, the Lean Cuisine diet or the SlimFast Diet plan are top picks.

You'll find frozen meals by brands like Lean Cuisine or Smart Ones in nearly every market in the country. The meals are relatively inexpensive, portion-controlled, and microwavable. For around 300 calories you can eat foods that you are familiar with, like meatloaf, pasta or turkey, and stuffing.

If you choose the SlimFast Diet, you simply consume two easy-to-find SlimFast products as replacements for two meals during the day and eat three low-calorie snacks. Then enjoy one additional 500-calorie meal that you buy or prepare on your own.

This is the best easy diet for consumers who don't want to read books, compare online programs, or make a long-term investment in a food delivery service. These diets are also better suited for dieters who have less weight to lose.
This is not the easiest diet for those who have more pounds to lose or for those who have medical concerns that limit the amount of salt or added sugar in their diet. Some frozen meals and shakes are high in sodium and some have added sugars.

What's the Easiest Diet Ever?

One of the problems with many of the easy diets listed is that they include a lot of processed foods. Frozen products and microwavable meals are generally not as nutritious as a home cooked meal. Meals that come to you frozen contain lots of sodium and sometimes sugar. Be sure to read the labels. I prefer the fresh meals you can buy at the deli section of your supermarket. You can get low-calorie, low-sodium meals.So which plan would I recommend as the easiest diet to lose weight? Portion control. Simply eat the foods you currently enjoy at mealtime, but eat less. Sounds easy, right? But it doesn't work. If you're adding fat to your body it's because of the foods you're eating, generally when you eat fresh foods and nothing processed you don't eat as much. Fresh foods will satisfy your appetite, processed foods don't, they only fill you up for a short time. You don't have to control portions if you eat fresh foods, mostly vegetables and fruits.

So which plan would I recommend as the easiest diet to lose weight? I found the best way is to completely change your diet and don't look back. Changing your diet I liken to stopping cigarettes. You might as well know now, weight maintenance means never going back, if you do the weight will return.

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.

Where Do I Start?

Losing weight isn't as hard as some might think. You want to start by changing the food your eating. This is a common mistake many people make. They think if they just cut back on calories by eating less they'll lose weight. Maybe if you just want to lose 2 or 3 pounds. It's your diet that put on your extra weight and by the way that's extra body fat, not just weight. You can gain healthy weight and that's okay. Pro-athletes will gain healthy weight by adding muscle, but if your gaining fat that's the stuff you want to lose.

Changing your diet and eating healthy will give you more energy to exercise and be more active. The extra activity will help your burn more calories and you'll lose fat. Now the hard part is to get your body to burn the stored fat.

Your body only processes or burn enough to give you the energy you need at that moment. The body works in real time. In other words when your resting your body burns very little calories. It will burn some because your heart is always working and your brain is always working and there is other body functions that have to work constantly. When I sit and type out the post, I'm burning some calories, more than just watching TV, but if I was standing I would burn twice the calories because of the work your muscles have to do just to hold you up. So watching TV burns more than sleeping, but write my post at my desk burns more than watching TV and walking burn even more and running burns even more.

So if a normal person doing normal activity might burn 2000 calories a day, some hours you might burn 50 calories and some hours you might burn 150 calories. For example, a person who works out 5 days a week for one hour a day does a walk and run routine can burn 300 to 350 calories during that workout. All these statistics are to give you an idea of how many calories you might burn.

If you go to the Mall or grocery store and watch people for a long period of time you'll notice people who have a hard time getting around and some moving at a very fast pace. The point I want to make is that someone who spends most of the day either sitting or laying may only be burning a minimal amount of calories like 1000. The person burning 1800 might be the average office worker who could be sitting or lying as much as 16 hours as day, and that's even if they workout. And some people who are very active, working all day on their feet and working out every day and then working around the house after they get home, may be burning 2500 calories a day.

You want to be one of those people who burn more than 2000 calories a day and you can do it. But first, you want to start by eating healthy and building your energy. Nex,t you want to start walking more. Try to walk in the morning, before work, and then again in the evening after dinner. A good way to begin exercising is to walk more. Now is not that easy to judge the amount you walk because of your speed. So I suggest getting a pedometer. There cheap, just go to a sporting goods store. The average person doing normal things all day walks about 5000 steps a day, but to lose body fat and build strength you want to walk 10,000 steps a day. The pedometer will count for you, just set it to zero in the morning and hook it on your belt. If your short steps after dinner you want to walk before bed and finish the 10,000.

I think changing your diet and sticking to it is the hardest part. You have to start eating 'clean', no processed foods. Which means eating 'fresh' foods. Fruits, vegetables, dairy and grains and some meat. I follow the 'food pyramid'.

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. 

A Tried And True Meal Plan For Weight Loss

I found a great article I want to share with you. I added a few comments along the way. These are the same beliefs I have and I write about in all my blogs. The chef who wrote this is a typical full-time worker who squeezes in family time and a busy work schedule. The whole idea of 5 or 6 small meals a day is not a new concept. In some parts of the world this is the way they eat everyday. But because this country began as a country of mostly Europeans, we adopted their ways and in part we still do.

The three heavy meals per day really became popular as the population became more industrialized. As more and more of the population worked in factories and other types of production jobs, people got use to eating before and at mid-day and in the evening, after work and around the work schedule.

In the day when man was a nomad and traveled with the herds or like some spent their day's fishing, man would eat while on the move, eating more fruits, berries, root type vegetables, nuts and things they could find along the way. Man didn’t farm in those nomad times, but people did fish and most of the population lived around the shore of the seas and oceans.

I believe man started to do damage to himself or damage to his or her health when we fled to the cities for work. The industrial revolution that started in the 1800's in England would change our lifestyle forever. Today, I believe we realize what our lifestyle is doing to our health and we are looking for a better way.

Published on Health and Fitness website:

I'm a chef (and a mom). You might think that eating frequent meals wouldn’t be an issue.

I understand the concept: Five or six small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: I don’t always eat this way.

Although my fitness trainer encourages me to eat healthy food every few hours, my meals usually look like this: coffee, a bit more coffee, lunch at 3 p.m., dinner at 9 p.m. I start over again the next morning.

When I decided to change this habit, I found that doing these five things helped:

Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.

Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.

Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying.

Whip up a smoothie. Blend fruit, milk, yogurt, and a little honey for a sweet, filling snack packed with vitamins, fiber, protein, and calcium. Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup (like my Tuscan chicken soup) to heat up for lunches or snacks.

Eat foods rich in antioxidants to help fight free radicals -- unstable oxygen molecules that contribute to the aging process. Antioxidants can be found in colorful vegetables and fruits like berries, beets, and tomatoes. For a balanced diet and to help you reduce your risk of developing cancer and heart disease, add at least five to nine servings of fruits and vegetables to your diet each day.

Olive oil is a tasty monounsaturated fat that may positively affect memory. A compound in extra-virgin olive oil called oleocanthol is a natural anti-inflammatory and produces effects similar to ibuprofen and other NSAIDs. One study of men showed that olive oil, especially extra-virgin, increased HDL, the good cholesterol that clears fat from blood vessel walls -- a condition known as atherosclerosis.

Berries are a great source of antioxidants. Strawberries, blueberries, and acai berries are just some examples of polyphenol-rich berries. These powerful compounds may help combat cancers and degenerative diseases of the brain. Frozen berries contain polyphenols, too. Check out the grocery store's freezer case and include berries in your diet year-round.

Top your salad with tuna or salmon instead of chicken. Fish has been called "brain food" because its fatty acids, DHA and EPA, are important to brain and nervous system development. Eating fish one to two times a week may also lower the risk of dementia. Omega-3 fats found in fatty fish can lower cholesterol and triglycerides. It can also help ease the inflammation that leads to atherosclerosis.

Add fiber-rich beans to your diet three to four times a week. Fiber may help lower blood pressure, improve cholesterol, prevent constipation, and help digestion. And because you feel full longer, eating a diet high in fiber can help you lose weight. Top a salad with chickpeas or use beans in place of meat in soups. Beans contain complex carbohydrates to help regulate glucose levels, which is important for people with diabetes.

Veggies contain fiber, phytonutrients, and loads of vitamins and minerals that may protect you from chronic diseases. Dark, leafy greens contain vitamin K for strong bones. Sweet potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection. Studies suggest having a serving of tomatoes or tomato products every day may prevent the DNA damage associated with the development of prostate cancer.

People living near the Mediterranean regularly incorporate olive oil, fish, vegetables, whole grains, and an occasional glass of red wine into their meals. Instead of salt, they rely on spices and herbs to flavor their foods. This "Mediterranean diet" can be beneficial to heart health, can reduce the risks of mild memory impairment, and may ward off certain cancers.

Whether eaten whole or ground into paste, nuts are packed with cholesterol-free protein and other nutrients. Almonds are rich in vitamin E, an antioxidant that protects the body from cell damage and helps boosts the immune system. Pecans contain antioxidants. The unsaturated fats in walnuts can help reduce LDL and raise HDL cholesterol. But nuts aren't fat-free. One ounce of almonds -- about 24 nuts -- contains 160 calories. So eat nuts in moderation.

Drinking vitamin D-fortified beverages like milk helps increase calcium absorption. That's especially important for bone health. Vitamin D may also help reduce the risk of colon, breast, and prostate cancers. Eat yogurt with live cultures to aid digestion.

Eating whole grains can reduce your risk of certain cancers, type 2 diabetes, and heart disease. Choose whole-grain breads and pastas and brown or wild rice instead of white. Drop barley into soups or add plain oatmeal to meatloaf. Whole grains are minimally processed, so they retain more nutritional value. The fiber in whole grains helps prevent digestive problems such as constipation and diverticular disease.

Keeping off extra weight puts less pressure on your joints, less strain on your heart, and can reduce your risk of certain cancers. It gets tougher to do as metabolism slows and as you lose muscle with age. Select proteins like lean meats, tuna, or beans. Include vegetables, whole grains, and fruits. It takes more energy for your body to break down complex carbs, and the added fiber will help you feel fuller.

Sometimes as people age, it's difficult for them to keep weight on. You may have a harder time recovering from illness or injury if you're underweight. Eat three meals a day, with healthy snacks in between. Try whole milk instead of skim but limit your overall saturated fat to avoid high cholesterol. Eat the most calorie-heavy item in your meal first. If needed, add a meal supplement until you reach your desired weight.

The concept of small meals throughout the day made my weight loss easy and with almost no exercise, now I wish I had done more but with a hectic work schedule exercise for me was off and on as time promoted.

I found the trick to several small meals is planning. You have to stay less than 300 calories per meal, so at first it took a lot of research and making notes until I found 6 small meals that gave me enough nutrition for the energy I need and still stay under 1800 calories a day. The first meal was at 7 a.m., then 10, then 1 p.m., then 4 and finally 7p.m. I try never to eat the last two hours before bed. Now that schedule worked good for me, but some people are active till late in the evening and they might get hungry again, so hours have to be adjusted to your schedule.

I still follow the small meal plan even today and I'm not trying to lose weight, I just want to maintain and after your body is use to a different schedule you'll like it. I never have any of those problems caused by over-eating. I do pack my own food more than before so I'm not eating from the snack machine. But I can go to lunch with friends and have something small, but still healthy and not feel left out. At first you will be eating the same things over and over, but you can vary your diet by doing more research and trying new foods for the first time.

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 $2.99. 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. 

The Global Overweight Problem, You Thought It Was Just You, HaHa

The overweight problem is almost world-way, at least in all the developing countries. North American and some of the European countries have the highest percentage of overweight people and we are the ones who are said to have the best educational programs. 

So what’s wrong? Why do we have more people in the worst physical condition. There’s a simple answer, public education doesn’t teach the “importance of fitness”. We don’t know how to care for our body and what happens if we don’t. 

Public schools have cut back on many programs that I remember were taught a few decades ago. Gym class was mandatory back in the day and you had to swim before you could graduate.

More about the importance of fitness. I know I belong to a different generation than most of my readers, and I realize that the world is more fast-paced than ever before, but there is a movement now in many age groups to lose weight and become healthier. 

Just like people realize that smoking will cause illness and diseases that will shorten your life, we also realize that body fat is just as bad as smoking for your health.

Being overweight effects your whole life. The kind of clothes you can wear, the kind of job you get. The cost of your health insurance. The number of time your in the doctors office and the “out of the pocket” money you have to spend on deductibles. 

We should be taught early on, maybe in grammar school, how to exercise and how to eat in order to stay healthy. 

Somehow we all get caught up in the rat-race of making money and we end up taking our health for granted. We think that doctors will fix all the health problems we have. 

After years of going to a doctor for my aches and pains, I now know that doctors can fix broken bones and they can replace parts that don’t work, but can they fix your liver or stomach, no, not really. They can prescribe drugs to help you deal with pain or indigestion. Doctors can’t fix the parts of your body that don’t work properly. 

That last sentence is the one part of this post you should remember. We can live so much better if we can stay health. Our bodies were designed to do physical work, from sunrise to sunset and not to sit half the day. Who ever invented the desk that is table height along with the stool or chair to set at that desk may have caused the whole obesity problem. 

Sitting for a long period of time actually is bad for your organs. By not being active and moving around you slow down blood flow and the body goes into a state of hibernation. It’s okay to do this before going to sleep, but not in the middle of the day. 

I changed my desk and now use a tall desk that I can stand and work or use a tall stool. I can stay on my feet more hours of the day. This isn’t a new idea. People would work at these tall desks during the Middle Ages. Many people still work at tall desks in factories, and in stores. The short desks are popular in offices where workers are required to be at their desks constantly for hours answering phones and staring at computer screens. 

For some jobs the employer doesn’t want the worker to be walking around and using short desks solves the problem. 

Today companies are faced with the high cost of health care and now realize that workers that sit all day are less productive. My are sick more often. My take more time off and spend more time at the doctors. Many companies try to solve the problem by having exercise classes, cut the work hours, and serve healthier food in the cafeteria. 

Other companies are going farther to help employees. The treadmill desk is becoming popular in California and more tall desks are being used all over. You can find them in furniture stores and at the office supply websites. 

Being on your feet more was proven in California by an insurance company more than ten years ago tom be beneficial in losing weight. This company tried the treadmill desk in a voluntary program to see if office workers could adapt and still be productive. 

The treadmill desk was a huge success. Those who tried the desk lost several inches in the first three months. Participants had to use the treadmill desk three hours a day at any speed they want. The idea is to get they to move more. Everyone in the trial lost weight and improved their health. 

The whole secret to better health is to move more. Keep busy during the day and only do your sitting before you sleep. Sitting for long periods of time like more than one hour will put your body in hibernation mode which you only want to do when you lay down.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

Is There A Best Time Of The Day To Exercise?

There might be some logic to this post, but I can't agree with the conclusion. I think the best time to exercise is the first hour after you wake up. But that might be because I'm 70 years old. Actually the experts have a different idea.

Two of the top reasons people give for not exercising regularly include lack of results and lack of time. So, for many people, the best time to exercise is the time that is most convenient and the time that fits into a busy schedule.

Research on exercise and time of day is growing, but still limited and not without controversy. In general, if you can find a time for exercise that you can stick with consistently, you will be much more likely to train regularly and get better results.

Human sleep and wake cycles follow a daily cycle called circadian rhythms. It's this cycle that regulates our body temperature, blood pressure, alertness, and metabolism, among other physiological functions. In general, these rhythms conform to our 24-hour day and may be reset based on environmental cues. The time of day that we typically exercise is one of these cues. Research by the University of North Texas in Denton found that although circadian rhythms are inborn we can reset them based upon our behaviors. For example, using an alarm clock, establishing meal times and even when we workout are all cues to help rest our rhythms. They found that people who consistently exercise in the morning "teach" their body to be most ready for exercise at that time of day. When they switched to evening exercise, they didn't feel as strong.

Also See: Does Jet Lag Decrease Athletic Performance?

The ability to adjust your rhythms is important for athletes training for a specific event. The message is to train at the same time of day that the event will occur. Research supports this advice. Studies show that your ability to maintain exercise intensity will adapt to your training time. Therefore, if you do your marathon training in the morning, you may perform better on race day (marathons typically start in the morning).

But if you train in the evening, a morning race day may leave you feeling weaker and slower.

Individual Differences and Exercise Timing

Some people are just naturally morning people. They have no trouble exercising first thing in the morning. Others don't get moving so quickly and are more likely to feel like exercising later in the day. If you have such an obvious preference it's pretty easy to decide what sort of exercise schedule you might stick with. The interesting thing is that research shows that no matter when you think you are better able to exercise, almost all of us are, in fact, physically stronger and have more endurance in the late afternoon.

Scheduling Exercise

Not everyone can choose to exercise when they feel like it. Work and family commitments often take priority and we end up squeezing in some exercise. If you find that the only time you have to exercise is when you least feel like it, don't despair. As we learned earlier, you can change your rhythms and your body can adapt to a new exercise time.

However, it may take about a month to reset your internal exercise clock. (get tips on adjusting your circadian rhythms during air travel).

Research and the Best Time to Exercise

While there is specific research being conducted on this topic, unfortunately, the answer to the question, "What is the best time for exercise?" varies based on the specific question you ask, your training goals, and your exercise adherence. Here are some of the latest specific research findings:

Late Afternoon is Best for Exercise
Research shows that the optimal time to exercise is when our body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. (body temperature is at its lowest just before waking).

Strength is Greater in the Afternoon
Dr. Hill reported that strength output is 5% higher at around mid-day; anaerobic performance, such as sprinting, improves by 5% in the late afternoon.

Endurance is Greater in the Afternoon
Aerobic capacity (endurance) is approximately 4percent higher in the afternoon.

Injuries Are Less Likely in the Afternoon
Afternoon exercise is the best if you want to avoid injuries for many reasons. We are most alert; our body temperature is the highest so our muscles are warm and flexible; our muscle strength is at its greatest. These three factors make it less likely that we will get injured.

Morning Exercisers Are More Consistent
Even though afternoon exercise might be optimal from a physiological standpoint, research also shows that morning exercisers are more likely to stick to it than late-day athletes.

Evening Exercise and Sleep
Most research supports the idea that exercise can improve sleep quality. But does exercising too late in the evening keep you up? Studies have shown improvements in sleep from both morning and afternoon exercise, so it's not yet clear if evening exercise keeps you up. One study even showed that vigorous exercise half an hour before bedtime did not affect sleep.
One thing that is agreed upon is that sleep deprivation can hinder sports performance.

The Bottom Line

The good news is that you get to decide the best time for you to exercise based upon your personal goals, schedule, and lifestyle. Ideally, you will pick a time that you are able to stick with consistently and make part of your daily or weekly schedule. If you are training for competition, it's wise to modify your training to accommodate the event start time, and it's always wise to warm up before any workout. Also See: Why Your Workouts Don't Work.

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. 

About Your BMI

I have heard more about BMI recently because of the virus. Some of my readers are a little confused about BMI so I want to go over the fine points.

One of the questions that does not have a straight answer is what is the right weight for an individual. The question itself is complex because individuals can be male or female; short or tall; young or old; fitness freaks or ordinary sedentary people.

In the 1970’s, BMI gained popularity as a way of judging body fat.  Under this method, A healthy BMI is between 18.5 and 24.9. Anything under 18.5 is considered underweight. BMIs between 25 and 29.9 fall into overweight territory, and above 30 is considered obese.

How is BMI calculated?

We can calculate a person’s BMI by dividing their weight in pounds by their height in inches squared. 

Why is it not a good measure? If you go for an annual exam, your doctor knows your number and they will share that info with you if you ask. A lot of calculating BMI by someone like your doctor who is impartial is looking at your body. I have read a lot about calculating BMI which is very important to your insurance company and things like age are not factored in. The calculations are based only on height and weight. Also if you imagine a Mr. Universe and a fat man and take their BMI, you would not be able to tell who is obese because obviously Mr. Universe has a higher mass for his weight due to muscles while the fat man has more weight due to fat but the resultant BMI does not make the distinction.

If BMI does not work, what else can we use?

When I did my personal trainers course, I learned that you could use a caliper and measure the thickness of a fold of fat at the love handles. When a person is fit and does not have fats around the waist it is not possible to take this measurement.

Another method is to check the proportion between the chest and waist. If you measure the waist along the belly button and compare it to the measurement of the chest along the nipples; you want to find the Chest to have a greater measurement than the waist for fit persons and the other way round for persons with fats. This isn't really accurate for measuring BMI. You can be proportionate and still have too much body fat. For that reason I like the caliper method best. Calipers for weight loss can be found online and are very reasonable.

To keep track of improvement, record these measurements and check again after a month of workout and diet control. Improved measurements show progress and confirm that you are on the right track. This method also allows you to get a more intimate understanding of the dynamics between your exercise intensity, diet and weight.

Is fat bad?

On the contrary, fat is not all bad. We need fats for oil soluble nutrients to be distributed in the body. Body builders and fitness models may prepare for events by shedding fats to as low as 7% but it is not healthy to stay at that level for prolonged periods of time.

The body metabolism has a pecking order. Carbs used first, fats next and proteins are the last recourse when looking for energy to fuel the body. The best strategy would be to identify your daily calorie needs and plan your meal so that you get those calories from complex carbs with fiber, good fats and protein. The carbs and fats will be used for energy to fuel the body while the proteins are needed to build and maintain muscles. The fiber is pass through and along with complex carbs it keeps you feeling satiated for a longer time thus preventing binge eating.

Hope this gives you some information. 

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Checkout my other blogs: 

blogonweight.blogspot.com

howbaddoyouwanttoloseweight.blospot.com

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

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. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.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. 

The Dangers Of Eating Processed Foods

This post is a great example of the dangers of processed foods that I preach about constantly.

A Closer Look at Processed Foods

Editor’s note: This post is part of our WebMD Special Report: What’s In Your Food?

By Brenda Goodman
WebMD Health News

Melanie Warner is the author of Pandora’s Lunchbox: How Processed Foods Took Over the American Diet. A former reporter for The New York Times, she spent a year and a half investigating the modern system of food manufacturing in the U.S. to conclude that “much of what we now eat is not so much as cooked as it is engineered into finely-tuned, nutrient-deficient creations of science.” Look for more articles by Brenda Goodman, she knows "Processed Foods".

She began to wonder what manufacturers were adding to foods after she started what she calls her “food museum”—a collection of products like cookies, crackers, and even guacamole from a grocery store deli that she discovered could sit on the shelf of her pantry or refrigerator for months or years past their expiration dates without spoiling.

Since her book came out in 2013, the FDA has told food manufacturers that trans fats are no longer safe to use in processed foods, and many major companies, including Kraft, General Mills, and Nestle have pledged to get artificial colors and flavors out of their products—a practice called “clean labeling.”

WebMD asked her what she thought of these developments, and whether companies have really committed to making healthier products.

Q: I’m sure you’ve noticed this recent spate of public announcements from Kraft and General Mills and Nestle that they’re going to get artificial ingredients out of their foods. Do you think companies are feeling more consumer pressure to talk more about how they make their food?

A: Companies, I think, are only going as far as people push them, and by people I mean consumers—the people that are eating their products. They’re doing it because they’re being pushed in that direction by consumers.

They get all this input coming from social media and focus groups and all this market data gathering that they usually do. What they’re hearing is that people are concerned about this, and they’re worried about sales. They feel like if they don’t do this there’s going to be an impact on sales, and they’re probably right.

But they aren’t doing it to be better companies. They’re not trying to truly open up the doors. They’re not truly trying to reform their foods to make them healthier. They’re simply reacting to what consumers are telling them. I know that sounds cynical. That’s just my observation of how food companies think and how they operate. Or any consumer-facing company, really.

Q: After telling us so many revealing details about how processed foods are made, you say in your book that food companies aren’t going to fix this. Since they’re making the food to begin with, why shouldn’t they be the ones to reform it?

A: I’ve had this debate and argument with some people in the food movement who think that we need to be putting pressure on companies. We need to look at regulation and force companies to do things. That’s great if it happens, but companies are so good at getting around regulations. They find every loophole they can. And it’s also really hard to get any regulation passed.

So I think it’s really about pushing forward with a new consciousness about food and educating people and opening people’s eyes up. I’ve been really amazed and heartened by how much has happened on that front within the last 10 years. There have been books written, articles, documentaries. People are looking at all this much more with a much greater awareness about what’s healthy for us to eat and caring about our health. Not everyone — there’s still a huge ways to go.

I think that’s where the momentum needs to continue. We need to keep focusing on opening up people’s eyes to what happens inside the food industry. And if they decide ‘Oh, it’s fine. No big deal,’ then let people decide for themselves. But most people when they see what happens inside the food industry, whether it’s on the farms or in factories decide, ‘Oh, that’s kind of gross. I think I’m going to find other options.’

Q: Where is the FDA in all this?

A: I think people have gotten so used to the FDA not doing anything that it’s hard to summon anyone’s outrage about it. They say, ‘Well, the agency doesn’t have a big enough budget to really police our food supply.’ But they’ll never get enough money if people don’t get angry about it and insist on greater regulation.

It is a Herculean job to try either initiate or try to stay on top of the scientific research on so many different food additives. Let me just say that. It is a really big deal. But there’s just clear examples of how the FDA is just not being rigorous at all in ways that it definitely could.

Trans fat is just the most recent and glaring example. We’ve known for at least 10 years, probably more, that trans fats are one of the most harmful things in the food supply and it’s just now that FDA has taken away the GRAS (generally recognized as safe) status of partially hydrogenated oils. So, just the fact that they sat on it for that long and didn’t want to press the food industry, and from what I can tell, the reason they didn’t take action was that the food industry said ‘No, wait, it’s not that bad. We’ll just reduce the amount, and we’ll still have half a gram, you need to give us time.’ So they kind of go in line with the schedule that the food industry requests.

There are other examples like BHT, which is the preservative that’s used so that oils don’t go rancid in foods, and you find it in a number of processed foods as well as in packaging. That’s a probable carcinogen, according to the Health and Human Services department, so clearly that could be something that’s banned and not allowed in food. So those are just small examples of where the FDA could take simple action without going through tons of scientific studies. The data is already there.

Six months ago, there was a study that popped up on a couple of emulsifiers that are pretty widely used. Polysorbate 80 was one of them. It’s a whole area where there has been hardly any research done because it’s relatively new, our knowledge of the gut microbiome. We have no idea what all these additives are doing to our gut bacteria. That’s just another example of how there is a need for more research.

I’m not going to be the one screaming, ‘Don’t eat any food additives, they’re all horrible.’ I think in a limited amount, your body can handle (them) and has a system for detoxifying. Because everyone eats some processed food. We’re all exposed to food additives. It’s just a question of quantity. If people are consuming a diet heavy in processed food, then they’re getting an abundance of all these different kinds of food addititves. And I think the FDA needs to be a lot more aware of that, the accumulation of many, many food additives coming into our bodies day after day for people who are eating these diets heavy in processed food.

Q: What do you think is the next trans fat?

A: Certainly the most dangerous things in our food now are sugar and refined grains. They’re in abundance in processed food and their effect on the body in excess is well documented.

Refined grains get turned into glucose in the body very quickly. If you’re eating a whole grain product, like oatmeal, there’s some fiber that helps to slow down the absorption in the body, but if you take out that fiber, there’s nothing to prevent it from being readily converted into glucose and functioning very similar to the way sugar does in terms of rapidly going into the bloodstream and causing these rapid spikes in blood sugar, and your pancreas produces a lot of insulin to compensate, and you have that whole cycle that can lead to metabolic syndrome and diabetes if left unchecked.

Q: Do you think when you take artificial colors and flavors out of a processed food, that makes it a better product? Is clean labeling really going to make our food healthier?

A: That’s a tough one, I think. Some days I think, ‘OK, that’s kinda good. It’s making something less bad.’ It’s good to have those options as a better alternative when you do want the chips, cookies, frozen stuff and cereals. But on the other hand, the concern is that it gives those foods a health halo and confuses people. And then people think, ‘Well I can eat more … or (it’s) a healthy product.’ … I think people have to be sophisticated about it and think ‘Well, there are none of these seemingly horrible additives, but what are the other ingredients in them?’ If there’s a lot of sugar and refined grains, then I think you have to look at those ingredients and make an assessment.

(Some companies) are taking out artificial colors and flavors without really addressing the other stuff. Like BHT and methylcellulose and all these other ingredients and preservatives.

Q: How natural are “natural flavors”?

A: All the natural flavors are still highly processed. Special strawberry flavor doesn’t come from a strawberry. They’re coming from a natural source. It could start with corn, or soybeans, or yeast. It starts with a natural source, but the way you get to it is highly processed, similar to the way you would for an artificial flavoring. The process is very similar. It’s just what you start with that’s different, that makes it natural. People can decide whether that’s better. I don’t necessarily think it’s better.

Q: We looked into problems of adulteration with processed foods like parmesan cheese.  When I asked a cheese expert if he wanted the FDA to do something about it, he said no. He said the agency has to stay focused on preventing foodborne illness caused by contamination with E. coli and Listeria and things like that.  He said these additives aren’t really a health issue. What do you say to that?

A: If you have to choose one or the other, you’re going to go with prevent E. coli and Listeria, obviously. But why do we have to choose?

It’s ironic that the FDA was inspired by Harvey Wiley, MD, who wanted an agency to oversee food, specifically because there was so much adulterated food and no one was overseeing this. That was the original inspiration for the FDA in the first place. So you didn’t have sawdust in your coffee and things like that. Now it’s cellulose in the parmesan cheese. Maybe that’s why all those shakers of parmesan cheese, when you buy them, have no taste. There’s no flavor. You have to put so much on to get a little bit of taste.

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.