5 Reasons To Eat Real Food

This is a great post that I'm re-blogging from the 'MyFitnessPal' website. The post is about the advantages of Clean Eating. This is only a portion of a larger post that I hope to reblog at a later date.  For people who want to have a better diet but don't know where to start, this article should help you. The diagram below gives you lots of choices, just follow the chart with the recommendations for what things to eat daily, weekly, and monthly.  

1. Eat “healthier” without thinking about it. It’s useful to think of food as nutrients (macro-and micronutrients) so we can better understand our body. When it comes to healthy eating, it’s more useful to think of food simply as food. Choosing “real” foods lets you eat healthier from a nutrient perspective without thinking too much about nutrients.

2. Redefine your relationship with food. Do you find yourself labeling food as “good” or “bad” based on a predefined notion of what healthy eating looks like? Nothing should always be that black and white, least of all a healthy relationship with food. Choosing real foods forces you to reevaluate the foods you think are healthy (aka processed foods labeled “low fat,” “sugar-free” and so forth). That being said, if you’re willing to buy real food ingredients to bake a cake, you should be able to enjoy a slice of dessert without a side of guilt.

3. Get the most nutrients out of the foods you’re eating. Processing foods usually removes or destroys valuable nutrients. The two exceptions are fortified foods (think: orange juice with added vitamin D) and preserved foods (think: canned and frozen). Choosing mostly real foods helps you maximize the nutrients you get from the foods you eat.

4. Cook, connect, and celebrate with friends and family. Real food means real cooking! Since real foods come in the most natural form, it pushes you to be creative in preparing and cooking your meals. Cooking is an essential skill when it comes to living a healthy life. Since good food is a cause for celebration, get your friends and family members involved if you can.

5. Live a longer, healthier life. “You are what you eat” is a simple mantra capturing the impact that diet quality has on your quality of life. Eating mostly real foods will decrease your chances of getting a debilitating chronic disease like heart disease, stroke, diabetes, or cancer. After all, the goal of being physically healthy is to live a long life whilst avoiding these pitfalls. 

I think people have forgotten that first line in #5, 'You are what you eat'.  This phase isn't new. I remember being in school some 50 years ago and reading the same thing. I think people use to pay more attention to what they ate. Today all we look for is convenience and price. Isn't that the real problem with our overweight population? We want to spend more time relaxing and less time worrying about our health or our appearance.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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

 

Banish Bloat, Acid Reflux, and Puffiness

I'm not one to write much about medical problems but most overweight problems today are due to medical problems that we either know we have or don't realize that we have. I write about diet and most medical problems can be traced back to a bad diet.

Feeling bloated is a common complaint in both men and women. One out of every 10 Americans says they experience regular bloating, even when they are not overeating. In some cases, if bloating is severe, your abdomen may become visibly swollen and distended.

Women tend to report bloating more than men -- especially during periods of hormonal change, such as premenstrually, when pregnant and during perimenopause and menopause.

Thyroid patients, in particular, complain regularly about bloating, because of a thyroid dysfunction -- hypothyroidism especially -- is associated with water retention and weight gain from excess water. According to the American Thyroid Association, hypothyroidism can cause as much as five to ten pounds of weight gain just from the excess water alone. Some of that water weight gain can be in the face, causing puffiness in the face and around the eyes, fluid retention and swelling in the hands and feet, and abdomen.

Optimal Thyroid Treatment

If you are hypothyroid, step one to banish bloat is to ensure that your treatment is optimal. It's not enough to be in the "reference range." It's key to have optimal levels of sufficient circulating thyroid hormone -- especially the active thyroid hormone T3.

Lifestyle Changes

Physical activity is important to banishing bloat.

Make an effort to get more physical activity, with a goal of 30 minutes, 5 days per week. Another recommended lifestyle change is to stop smoking. Smoking can contribute to bloating - so quitting can help -- not to mention the other health benefits associated with stopping smoking.

Other Medical Issues

Avoiding constipation is an important part of dealing with bloating. Ensuring that you drink enough liquids, and incorporate fiber into your diet is essential.
It's important to know that some over-the-counter pain relievers, iron supplements, and prescription pain medications can cause constipation and bloat.
Check for food allergies or intolerances (lactose intolerance, gluten intolerance, fructose malabsorption) as they can contribute to bloating. Make sure you are getting enough calcium and magnesium.

General Diet Tips

A key recommendation is to avoid overeating -- the most common cause of bloating. You may want to eat smaller meals and eat more frequently and stick to regular mealtimes. Stop eating before you're full, and leave some food on the plate. It's also important to slow down when you eat -- a good guideline is to give yourself around 30 minutes for a full meal. A few other general dietary tips:

Don't chew gum – especially sugar-free gum
Don't use a straw – sip straight from a cup
Cook vegetables instead of eating them raw
Cut back on evening carbohydrates
Drink a 16-ounce glass of water 30 minutes prior to each meal, and make sure you are getting 6 to 8 ounces of water daily.
Martha, a thyroid patient, shared this advice that worked for her:

One of my problems with hypothyroidism is water retention, despite the 80 ounces of water I drink daily. My doctor suggested I try 16 oz. unflavored Pedialyte mixed with 48 oz. water and drink this mixture two consecutive days weekly. After the first day, I noticed a significant difference! After the second day, I weighed 1.5 pounds less. Water retention isn't a problem for me anymore!!! Maybe this will help others.
Eat Foods That Help Reduce Bloat

A number of foods are known to help reduce bloat. Make sure you incorporate them into your diet. These foods include:

High-fiber foods - aim for 25 grams per day
Vegetables: Lettuce, cucumber, spinach
Fruits: Papaya, apples (with the skin), avocados, watermelon, pineapple, mangoes, bananas, cantaloupes, tomatoes
Yogurt
Grains: Whole grains, quinoa, brown rice, oatmeal
Spices: Ginger, peppermint, black pepper
Coffee
Salmon
Foods to Avoid or Cut Back on to Minimize Bloat

A number of foods and drinks are associated with increasing bloat. Try to cut back on consumption of these foods:

Carbonated drinks
Alcohol
Artificially sweetened foods, drinks, and seltzer
Fried foods
Frozen meals
Salty foods and sodium
Processed meats and hot dogs
Beans
Stretching and Massage

It may be helpful to massage your abdomen, by pressing your fingers by the hip, sliding across the ribs, and then down in a circular motion.

Advice From Fitness and Movement Expert and Exercise Physiologist Teresa Tapp

Fitness and movement expert Teresa Tapp, the founder of T-Tapp, has been helping women battle bloat for several decades. According to Tapp:

After working in the fashion industry for over 18 years, as well as with regular women from all over the world for decades, I know that "yes you can" help your body eliminate excess water retention regardless of age, shape or size. Although I have several tips, my primary two are (1) movement to maximize lymphatic flow and (2) intake of what I consider the perfect plant protein, alfalfa.

From my experience, excess consumption of simple carbohydrates -- for example pasta, bread, sugar, and alcohol) can increase inflammation, as well as increase fluid retention. For every gram of carbohydrate you consume, your body retains approximately 3 grams of fluid. Protein and increasing lymphatic circulation can help your body eliminate that excess fluid.

Although alfalfa looks like grass, it is actually a legume known for containing high concentrations of vitamins and minerals, as well as protein. Just make sure to check the quality of the product and only consume organic alfalfa leaf -- no sprouts, stems, or seeds.

In my opinion, regular intake of alfalfa, along with doing a couple minutes of lymphatic pumping movements -- like T-Tapp Hoe Downs or T-Tapp Butterflies can immediately impact your body's ability to eliminate excess fluid and inflammation. Just be prepared for extra trips to the bathroom!

Rebounding works well too, but once you know how to do Hoe Downs and Butterflies, you are free to pump away puffiness and bloat anytime and anywhere. It's my personal secret to enjoying dessert and wine without the worry of bloat.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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

 

Food That Really Burns Fat

No one wants to go to the gym looking like they need to go to the gym if you know what I mean. Yes, I can say it, I gained a couple pounds over the summer, but I know that I can lose that extra fat just by changing what I eat.

Most people don’t realize it but you don’t have to exercise to lose weight. If you limit your calorie intake and eat the right foods you will drop weight. Now I want to be honest, if you had the extra weight for a long time it will take longer to lose it, but if you just added on a few pounds this summer and want to lose it then just change your diet and the extra pounds will disappear.

I found an article about foods that can burn fat, read below and try it, but remember you have to cut out processed foods and stop drinking calories. Stopping eating out and start eating foods that burn calories besides just eating these vegetables. Eating fresh, lean meat, fish, fruits and vegetables, nuts and lots of water will melt that fat away.

Did you know that there is a particular family of vegetables that has more fat-fighting and health-boosting benefits than ANY other? It's true! We're talking about cruciferous vegetables, and there is a wide variety to choose from...just take a look at all these options!

Kale
Broccoli
Cauliflower
Brussels Sprouts
Rutabaga
Cabbage
Bok Choy
Swiss Chard
Turnips
Arugula
Collard Greens
Watercress
Radishes

And here are just some of their benefits:

#1 - Improved digestion, satiety, and weight loss! Cruciferous vegetables are high in fiber -- fiber that promotes a healthier digestive tract while keeping you feeling fuller, longer. In fact, many studies have shown that increased fiber intake leads to lower weight levels and even weight loss.

#2 - Lower levels of belly fat! One unique benefit of cruciferous vegetables is their ability to fight off dietary and environmental estrogens that we may be exposed to through soy, plastics, and pesticides through a special phytonutrient called indole-3-carbinol (I3C). Environmental estrogens have also been linked to high levels of belly fat, so by consuming more cruciferous vegetables you'll be fighting off belly fat stores at the same time!

#3 - Increased Gut & Immune Health! Even beyond the above two benefits, a recent study published in the renowned journal Nature Immunology discovered that specific proteins in cruciferous vegetables may play an essential role in gut health by boosting immune cell production and ultimately combating bacterial infections, chronic inflammation, and potentially even bowel cancer.

#4 - Anti-aging! Cruciferous vegetables have also been shown through research to boast antioxidant and anti-aging properties. In fact, one study showed that participants who consumed 1 - 2 cups of cruciferous vegetables a day reduced their oxidative stress by 22% in just 3 weeks!

The list actually goes on and on with regard to what cruciferous vegetables can do for your body, fat loss results, and your health, so be sure to eat more of these "miracle" vegetables starting today!

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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

 

A Closer Look At Processed Foods

A great post from WebMD explains the dangers of processed foods. The only thing in the diagram below that is not processed is the green leaves.

Some of this might look like a healthy choice, you should continue reading to know the truth.

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.”

Warner says 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 much greater awareness about what’s healthy for us to eat and caring about our health. Not everyone — there’s still a huge way 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 are 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 additives. 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 function 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 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. The 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.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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

You Can Start exercising At Any Age

This article "how simple it can be to get some extra exercise" is a post from WebMD and it primarily targets men but women will receive the same benefits. The statistics for women will be different.

HealthDay Report

Men who begin endurance exercise after age 40 may get similar long-term heart benefits as those who start training before age 30, new research finds.

The study included 40 healthy men, between the ages of 55 and 70, who had no heart disease risk factors. Ten of the men had never exercised for more than two hours a week. The remaining 30 had exercised for at least seven hours a week for more than five years, either beginning before age 30 or after age 40. Their regular exercise involved either cycling or running.

Men who began their "relatively intensive" endurance exercise before age 30 had been doing it for an average of 39 years (since the age of 22), while those who started after age 40 had been doing it for an average of 18 years (since age 48).

Resting heart rates were similar among men in both exercise groups (about 57 to 58 beats per minute), but were much higher among men who didn't exercise (nearly 70 beats per minute). The men in the two exercise groups also had much higher maximum oxygen uptake than those who didn't exercise.

Men in both exercise groups showed similar evidence of exercise-related improvements in heart structure and function, according to the study that was to be presented Friday at the EuroPRevent meeting, in Amsterdam, The Netherlands. Research presented at medical meetings should be considered preliminary until published in a peer-reviewed medical journal.

"Thus, despite biological changes with age, the heart still seems -- even at the age of 40 -- amenable to modification by endurance training. Starting at the age of 40 does not seem to impair the cardiac benefits," study author David Matelot, of the French Institute of Health and Medical Research, said in a European Society of Cardiology news release.

"However, endurance training is also beneficial for bone density, for muscle mass, for oxidative stress. And these benefits are known to be greater if the training was started early in life," he added.

While physical activity can't stop age-related declines in heart structure and function, it can slow them down, Matelot noted.

He said "it's never too late to change your way of life and get more physically active. This will always be beneficial for the heart and well-being. And there's no need for a high level of training for many hours a week. Using the stairs rather than the elevator, or gardening regularly can also be beneficial."

Just walking more, like 30 minutes a day more, can help anyone. Walking is hard on your joints? Use a stationary bike and watch TV or read at the same time.  There are two different types of bikes. The one I like allows you to sit normally like you sit in a chair. Use the stationary bike for long periods of time in the evening and it keeps you out of the kitchen. I have bad knees so I don't try to stress my legs. It's not necessary, I just pedal slow and steady. I take a break occasionally and then start again. 

WebMD News from HealthDay

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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

 

Can I Skip Breakfast And Lose Weight?

Is skipping breakfast really a big deal? What's the difference? 

The short answer is yes. I eat two meals a day about 6 hours apart and finish eating before 6 pm. Don't snack after 6 pm, and don't drink calories. You can move that 6 hour period earlier if you like but I like the lunch and dinner routine. 

If you're trying to lose weight, I think that breakfast is important. It all goes back to the basic reasons for eating. If you want to stay healthy, you eat for the sake of your body. In other words, I eat the first thing or the first hour I’m up to give my body the fuel I need to concentrate, to give me strength to work out or to get to work and to be productive.

When I was younger, I didn’t think about those things. When I was younger I still had the stored up nutrition that all of us are born with, but as you age you use up that nutrition and you start to lose your edge. You're not as sharp, you're not as quick. Some people think it's because they're getting older, but that's not it. It's because of the food you're eating. 

It happens over many years and most people don’t realize it until they’re in their 40’s. By that time, they caulk it up to aging or the fact that they're out of shape, but the truth is they have spent their adult life eating wrong and not replacing that nutrition (vitamins and minerals) that they use up every day. 

We get in the habit of eating when we’re hungry, instead of eating to avoid getting hungry. This is why I eat breakfast. Some people who aren't eating breakfast ate too much at night and the food is still sitting there like a lump in your stomach and you are full and can't think about eating. Don't eat the last 4 hours before bed. You want your food to digest before bed, give it some time. If you're hungry at night think about the food your eating for dinner and those snacks you ate in the afternoon. If you're filling up on carbs and not real food you'll get hungry quicker and want to eat more often. 

 I usually eat a large bowl of oatmeal with fruit or Greek Yogurt with berries if I’m in a rush. Greek Yogurt is my go-to snack when I need something small and filling. 

So after I changed the way I was eating, that’s when I started to make changes in my body. Now I eat to avoid hunger. Yes, you have to get custom to eating more often, but now when I eat a meal I fill up very quickly. I never eat those big meals anymore. And I don’t get hungry or have cravings. 

I got used to listening to my body. I only eat what my body needs. I don’t eat processed foods, I don’t eat food from a can, I don’t eat already prepared foods like carry-out. 

Of course, I eat in restaurants but during the months I was trying to lose body fat, I tried to avoid eating out and if I had to I only ate salads with olive oil and lemon juice that I added. 

You can bend the rules a little after you lose that fat, but you can never return to your old diet. The weight will come right back. 

When you eat several small meals a day, you want to space them about 3 hours apart. Remember to eat your first meal early, no matter how small, eat something nutritious. Something that will hold you for 3 hours. Your body needs some protein the first hour your up. 

Try never to eat empty calories. And at first, you’ll have to count your calories. When you're not used to eating like this it’s easy to overdo it. Even if you’re active, 1500 to 1800 calories a day is all you need. So be picky about the things you eat. 

When I first started to eat this way, I did some research, put on paper the things I wanted to eat and the number of calories, don’t forget to count the drinks, and I had all my choices of food and drink written down, in a small notebook that I kept with me. 

I basically ate the same things over and over until I had time to research more food choices. Over a period of weeks, my menu started to broaden.

The food pyramid will give you the choices you need. Stick to the pyramid; I did add black coffee and ice tea black in moderation. You can find examples of the "Food Pyramid" chart on the internet.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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

 

Partying And Drinking On A Diet

A great post, this is a popular question That comes to my inbox almost every week.   This post from "HealthNet" has good information and because we often part with friends, overeating is a problem and can ruin your diet. Hopefully, you can get some valuable tips.

I'm doing this one in a big rush before I hurry out the door; so excuse any mistakes I'm making. 

 How to Eat (and Drink) Smart

By Jay Williams, Ph.D.

The standard answer given to the age-old question of how to eat sensibly at parties is, “Eat before you go.” Really? Has that ever worked for anyone? Whenever I do it, I end up eating twice: once before I go and again after I get there. If we ate at parties only because we were hungry or the food was good, the tip might work -- but the majority of party calories are emotional or social (or both).

After years of trying, I've finally mastered the science of eating healthily at parties. Here are three levels of party-food mastery you can call upon at your next gathering. (Thanksgiving doesn’t count -- that’s your one Get Out of Jail Free card.)

Good: Scan The Buffet Before Getting In Line

Choose your top three picks and get through the buffet as quickly as possible. Pausing can easily add 500 to 1,000 calories to your plate. Line-cutting is allowed. Sit-down dinners are harder, especially with the hostess wondering why you didn't indulge in the deep-fried cheese balls. Solution: Leave the empty calories on your plate and claim lactose intolerance, or say you're highly allergic. Both of those white lies have worked for me in a pinch.

Better: Ask Before You Eat

If the server comes around with a tray of delicious-looking but unrecognizable appetizers, make sure to ask what they are before popping one into your mouth.

Best: Plan (Way) Ahead

The month before: If we're talking holiday party (Thanksgiving through New Year's), get down to your fighting weight so gaining one or two pounds won’t be a disaster and you'll still be able to zip up that sexy New Year's Eve dress. (By the way, this same tactic will work for a wedding, graduation, or family reunion during the year.) If it takes you four weeks to look your best, you probably won't want to undo all that work in a single weekend.

The week before: Announce that you're bringing your favorite dish. Don't ask, “What can I bring?” The answer to that question is always “Nothing” or “A bottle of wine.” Bring a healthy dish you love, and put that on your plate first.

The night before: Get enough sleep. This will help you make better food choices on the day of the party. Why? Because sleepiness affects our hormone levels -- including the hormones that control appetite. If you're tired, your body may start craving the sugary foods that will trigger an immediate release of serotonin and dopamine. And that will make the dessert table at the party very hard to ignore.

The day of the party: Decide in advance what you're going to drink. Consider not drinking alcohol at all -- it’s just empty calories, and you can have plenty of fun without it. (I do it all the time.) If you do want a cocktail, order a lower-calorie one. (Jack and Diet Coke, anyone?) After that switch to Club Soda with a twist (no calories).

The hour before the party: Make a pact with your partner or friend that neither of you will overindulge. That way, you can hold each other accountable and avoid making bad choices together. Knocking a chicken wing out of a friend’s hand is absolutely acceptable, and he or she will thank you for it later.

And here are a few final words of wisdom...

Do Not:

1. Skip breakfast thinking you will “save the calories.” Research has shown when you skip breakfast, you're likely to gorge at dinner.
2. Tell yourself (or the person standing next to you), “I only eat this way at parties.” Your body has no idea that this is a special food for a special occasion -- it only knows that it's fattening and will derail your diet.

Do:

1. Call your best friend for an immediate food intervention if you have to. Leave a message if you get a voicemail. Remember, it's your body -- not your host's -- and you’re not going to be smiling tomorrow if you overeat or drink tonight to make them happy.
2. Bring gum. It'll give you something to chew on instead of empty calories, and there will be nowhere to put the chewed gum when the appetizer tray comes around. (Your mouth will be in a bind!) Plus, you'll have minty-fresh breath for up-close conversations. The icing on the proverbial cake!

So enjoy! Socialize! After all, that’s what parties are really about. Focus on your friends, not the food. You'll be much happier tomorrow if you're not stuffed.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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

 

Only Doing Half A Diet Won't Work

Quit smoking. Lay off the junk food. Stop being a couch potato. Don’t stay up too late.

Sounds simple enough: If you have a bad habit, break it.

But “simple” doesn’t necessarily mean “easy.” You’ll need a good strategy.

I know with all the ads you hear it sounds easy to lose weight. "Just buy our food and you'll lose weight." It's maybe easy but not that easy. Gaining body fat starts with the bad habits you pick up over time.

You start a new job and meet new people and you want to be sociable, so you go out to lunch with the crowd, or have a drink after work or lattes at break time. After a few weeks, you're putting on weight. 

Swap Bad for Good

It’s important to add good habits to replace your bad ones. Otherwise, the stuff you want to stop doing will probably come back. For instance, you go to Starbucks in the morning to meet friends, that's not a bad habit, it's what you order that can make it a bad habit. You want to replace the Latte with something that doesn't have calories. Black coffee or tea with non-fat milk. You might not eat breakfast, but Latte's have lots of calories and they're empty calories.

If you smoked, people who quit smoking can replace it with eating too much. Packing healthy snacks can be a good replacement. Bring fruit or nuts with you to work, don't buy junk from the snack machine. 

It might be great that you turn off the computer in time to wind down and fall asleep, but if you replace that with looking at your phone or watching TV, that’s probably not going to help. Instead, try meditating, writing in a journal, or reading something on paper. (Light from a screen can keep you awake.) Use a book or something printed on paper to help you fall asleep.

Make sure you enjoy your new healthy habit. If you hate running on a treadmill, chances are you won’t stick with it. If you don’t like broccoli, there’s no point in loading your plate with it because you won’t enjoy it. When you're looking to replace a bad habit make sure this is something you like.

Change one habit at a time. Trying to do too much at once can be overwhelming. It can make you feel like you don’t know where to start, so you don’t start at all. As you meet each goal, try to add another one.

Don’t rush it. Chances are you didn’t develop the bad habit overnight, so give yourself the time to develop the new one. It can take 2 to 3 months for a habit to really take hold.

Track Your Progress

Keep a daily record of the changes you make. If you haven’t met your goals for the week, think about what went wrong, then adjust. If you’ve met your goals, give yourself a little reward. Seeing things add up -- like your workouts or the days since you’ve had a cigarette -- can motivate and encourage you.

Forgive Yourself

Setbacks are normal. Don’t beat yourself up. Think back to when you first started, look at your daily record, and remind yourself of how far you’ve come. One slip-up doesn’t wipe all of that out. Pick up where you left off.

Breaking a bad habit is about the journey, not the destination.

I wanted to change what I eat and I changed all at once to a fresh food diet. I wasn't going to buy anything anymore that had a label. Everything fresh. Meat, fruit, and vegetables, I even started to buy bread from a bakery fresh baked.

I found out that it takes a lot of willpower to change everything all at once. For most people, it might be too hard, but it worked for me. After you make the change, you can't look back. I know it might sound easy because there won't be any calories to count or special diets to follow. That's true, but that also means no canned or bottled drinks except for water. You can't drink anything with calories. 

Coffee and tea are fine but don't add calories. Don't make foods with gravies or sauces. Eat fresh means eating the food as close to its natural state as possible. Yes, you can season your food but use spices but no added sugar. 

The part that I found the hardest was "eating out". That can be challenging. For the longest time, I was eating dry salads with vinegar or lemon juice and a glass of water. You have to be careful ordering salads. Don't order a salad with cheese or meat. You can change a 300 calorie salad into an 800 calorie salad real quick. Chef salads and Taco salads are the worst. Some can be more than 1000 calories.

I know it sounds crazy to only eat salads when you're in a restaurant, but meats in restaurants are usually soared in marinates which is bad for your diet and sometimes bad for your health. Restaurant chains will use the marinade to tenderize the meat and add flavor and that's when it becomes a high-calorie dinner. Fish can be a better option if they will serve it without a sauce or any gravy.

I found that eating "fresh" meant a lot of home-cooked meals and that's the hardest part.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

f you really want to lose your 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. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. 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, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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