A closer look at processed foods

This post will give you insight into how processed foods took over the American food scene.  I have personally traveled to over 30 different countries and nowhere have I ever seen a food culture like we have in the U.S. We Americans have by far the worse diet of any country I've ever been to. It's not that other countries don't have junk food, because they do, but I think as Americans we eat more food with low nutritional value than any other country I've been to.

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 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.

Can Your Diet Affect the Way You Think?

This post appeared in WebMD and I though it was worth repeating. Science now is starting to believe that what we eat can be affecting the way we think.  This all gets back to the old  adage you are what you eat. 

What's for dinner? The question is popping up in an unexpected place -- the psychiatrist's office.

More research is finding that a nutritious diet isn't just good for the body; it's great for the brain, too. The knowledge is giving rise to a concept called "nutritional (or food) psychiatry."

"Traditionally, we haven't been trained to ask about food and nutrition," says psychiatrist Drew Ramsey, MD, an assistant clinical professor at Columbia University. "But diet is potentially the most powerful intervention we have. By helping people shape their diets, we can improve their mental health and decrease their risk of psychiatric disorders."

Nearly 1 in 4 Americans have some type of mental illness each year. The CDC says that by 2020, depression will rank as the second leading cause of disability, after heart disease.

It's not just a problem for adults. Half of all long-term mental disorders start by age 14. Today, childhood mental illness affects more than 17 million kids in the U.S.

Recent studies have shown "the risk of depression increases about 80% when you compare teens with the lowest-quality diet, or what we call the Western diet, to those who eat a higher-quality, whole-foods diet. The risk of attention-deficit disorder (ADD) doubles," Ramsey says.

This makes sense to me. The idea of eating foods with nutrients is to give your body the vitamins and minerals it needs to stay healthy and do it's job. I think we forget that the blood carries these nutrients through the body for keep all the organs working properly and the brain is one of these organs and it needs nutrition too. Some if we're eating a high-fat, high-sugar diet like most kids today the brain will be effected. We already know that Trans Fats in your diet will cloud your thinking. So if your not getting the right amount of vitamins and minerals it follows that you might have a hard time thinking clearly.

The affects of your diet happen so gradual that we don't realize what's happening to us.

Just 5 years ago, the idea of nutritional psychiatry barely registered a blip on the health care radar. There had been a few studies examining how certain supplements (like omega-3 fatty acids) might balance mood. Solid, consistent data appeared to be lacking, though. 

But experts say many well-conducted studies have since been published worldwide regarding a link between diet quality and common mental disorders -- depression and anxiety -- in both kids and adults.

"A very large body of evidence now exists that suggests diet is as important to mental health as it is to physical health," says Felice Jacka, president of the International Society for Nutritional Psychiatry Research. "A healthy diet is protective and an unhealthy diet is a risk factor for depression and anxiety.”

3 Ways Diet Impacts Your Mental Health

Here are some more details on how good nutrition impacts brain health:

1. It's crucial for brain development.

"We are, quite literally, what we eat," says Roxanne Sukol, MD, preventive medicine specialist at Cleveland Clinic's Wellness Institute. "When we eat real food that nourishes us, it becomes the protein-building blocks, enzymes, brain tissue, and neurotransmitters that transfer information and signals between various parts of the brain and body."

2. Itputs the brain into grow mode.

Certain nutrients and dietary patterns are linked to changes in a brain protein that helps increase connections between brain cells. A diet rich in nutrients like omega-3s and zinc boosts levels of this substance.

On the other hand, "a diet high in saturated fats and refined sugars has a very potent negative impact on brain proteins," Jacka says.

3. It fills the gut with healthy bacteria.

And that's good for the brain. Trillions of good bacteria live in the gut. They fend off bad germs and keep your immune system in check, which means they help tame inflammation in the body. Some gut germs even help make brain-powering B vitamins.

Foods with beneficial bacteria (probiotics) help maintain a healthy gut environment, or "biome." "A healthier microbiome is going to decrease inflammation, which affects mood and cognition," Ramsey says.

A high-fat or high-sugar diet is bad for gut health and, therefore, your brain. Some research hints that a high-sugar diet worsens schizophrenia symptoms, too.

Certain foods may play a role in the cause of mental disorders, or they may make symptoms worse. A nutritious brain diet follows the same logic as a heart healthy regimen or weight control plan. You want to limit sugary and high-fat processed foods, and opt for plant foods like fresh fruits, veggies, and whole grains. Swap butter for healthy fats like olive oil, too. In other words, try a Mediterranean diet.

It's "an ideal diet for physical and mental health," Jacka says. Recent results from a large trial in Europe show that such an eating plan may also help prevent, and not just treat, depression.

The key is to choose foods that pack as many nutrients in as few calories as possible. Nutrients might be particularly helpful for treating or preventing mental illness are:

• B vitamins. People with low B12 levels have more brain inflammation and higher rates of depression and dementia. Falling short on folate has long been linked to low moods.
• Iron. Too little iron in the blood (iron-deficiency anemia) has been linked to depression.
• Omega-3s. These healthy fatty acids improve thinking and memory and, possibly, mood.
• Zinc. This nutrient helps control the body's response to stress. Low levels can cause depression. A great source is oysters, which pack 500% of your daily need of zinc but have just 10 calories apiece, Ramsey says. Mussels, which are rich in brain-healthy selenium, are also a good choice.

Also, fermented foods such as kefir, sauerkraut, kimchi, and yogurt with live active cultures, which provide good gut bacteria, may help reduce anxiety, stress, and depression. Fatty fish like salmon and mackerel provide omega-3 fatty acids, vitamin B12, zinc, selenium and other brain boosters. And dark chocolate has antioxidants, which increase blood flow to the brain, aiding mood and memory.

Unfortunately, the Western diet is "extremely low" in these nutrients, Ramsey says. He's working on a new tool called the Brain Food Scale, to be published later this year. It will provide a quick look at the nutrient-to-calorie relationship. 

Clean Eating

Some of us don't even know what that means, to sum it up: Clean eating means choosing real food. We know what healthy food looks like (or at least have some idea), so why is it challenging to eat healthy on a regular basis? Between a busy career, school, a significant other and kids—life happens, and suddenly our good intention to be healthier falls to the wayside. 

Deep down we still want to develop sustainable, clean eating habits because we know our diet, or the culmination of foods we consistently choose over time, impacts the duration and quality of our life. The leading causes of death—heart disease, cancer and stroke—in the U.S. are nutritionally related, and the rest of the developed world is not lagging far behind. Our health, weight, energy level, mood and even sleep are influenced by diet. 

When it comes to food, nutrition and which diet really works best, there’s not much that all of us agree on. And with good reason! Nutrition is not one-size-fits-all, largely because our bodies all function a little bit differently. While a lower-carbohydrate diet may work exceptionally well for one individual trying to lose weight, it may not work for the next. On the other end of the spectrum, carb-loading may help one athlete more than others.

But when it comes to achieving good health, and yes, even weight loss, there’s one common ingredient among all diets that have stood the test of time (such as lower-carbohydrate, vegetarian, vegan, Mediterranean and the newer Paleo diets). They all borrow on some or all of these clean eating strategies:

• Eat minimally processed foods, or foods made from minimally processed ingredients.
• Eat mostly plants and plant-based foods.
• Eat animals and animal products that eat mostly plants.

No standard definition for “healthy” food actually exists, just like there’s no cookie-cutter definition for what it means to be healthy, but it shouldn’t stop us from defining what that means to us. “Real food” has no official definition but embodies what a general healthy eating pattern could look like without using airy terms like “balanced,” “honest” and “genuine” to describe it (because who really knows what they mean?). 

Real food is simple.

It hasn’t gone through a ton of processing to get from the ground to your plate. Here’s what that looks like: fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains and beans are all real food. Natural sweeteners, coffee, chocolate and wine count, too—just enjoy them in moderation!

Real food is not processed food.

Another way to think of it is this: Real food is not processed food. According to Dr. Robert Lustig, MD, founder of the Institute for Responsible Nutrition, processed food meets these seven criteria:

Remember some of the simplest foods are processed like Peanut Butter.

1. mass-produced
2. consistent batch to batch
3. consistent country to country
4. specialized ingredients from specialized companies
5. nearly all macronutrients are pre frozen (which means that the fiber is usually removed)
6. emulsified (fat and water don’t separate)
7. long shelf or freezer life

At this point, you’re probably thinking, “Wait a minute, processed foods don’t sound so bad!” True; processed foods can be one of the safest foods on the planet in terms of germs, and that’s great for the short-term. Eating processed foods now and then won’t kill you, but you should really focus on eating mostly real foods if you’re concerned about your long-term health.

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.

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.

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. 

Home-cooking is at the heart of healthy eating, especially if it involves real food. Here are a few tips to get you started:

Save and organize your favorite recipes. Gather recipes from your favorite cookbooks, food bloggers or the internet at large. Rotate through the recipes as you plan your weekly or monthly meal calendar. If you’re not the planning type, having these recipes on hand will help inspire your cooking adventures.

Choose recipes that use healthy cooking techniques. Delicious food doesn’t have to be complicated; if you’re a beginner cook, choose recipes with 10 ingredients or less. To make your home-cooking even healthier, be mindful about how much sugar, sodium and cooking oil you’re adding to your foods. Here’s a list of common additions you should use mindfully to keep your home-cooked meal healthy:

ADDED SUGAR	ADDED SODIUM	ADDED FAT
- Granulated sugar - Brown sugar -Honey - Maple syrup - Agave syrup	- Salt - Baking powder - Baking soda - Condiments (hot sauce, mustard, barbecue sauce)	- Canola oil - Olive oil - Vegetable oil - Peanut oil

Keep honing your cooking skills! No one is born an amazing cook, so if you fail at your cooking ploys, remember to learn from them. If you’re a beginner, do a web search to learn more on how to plan and prep your meals: meal planning, meal prep

Stocking up on real foods is a good first step, especially if you plan to eat more of it. Check out these pointers to help you shop real at the grocery store:

Skim the perimeter of the grocery store. It’s where real food lives. We suggest you prioritize the following aisles: fresh produce, whole grains and breads, milk and dairy, meat and seafood. After you’ve loaded your cart, you can proceed to the center aisle for other necessities, just be sure to keep your eye on ingredient lists. Less is more! 

Go to the store with a grocery list. Grocery-shopping with a list is your plan for success, because you’ll know exactly what to grab and be less inclined to buy processed convenience food. Ideally, your list should reflect the recipes you intend to prep for the week. 

Pick up some handy, real food snacks that require minimal prepping and no recipes. Here are some ideas for you:

NO PREP SNACKS	MINIMAL PREP SNACKS
- Fresh fruit - Unsweetened dried fruit - Roasted nuts - Dark chocolate - Trail mix - Popcorn - Mozzarella sticks - Baby carrots - Cherry tomatoes - Whole-grain crackers - Yogurt	- Celery sticks - Bell pepper sticks - Hard-boiled eggs

Think outside the grocery store! If you live near a local farmer’s market, go check it out! Farmer’s markets are a good place for you to buy and support local produce, sometimes at a fraction of what you’d pay in a brand-name grocery store.

The super foods and why we need them

I write about losing weight, how to lose weight, what foods to eat when your trying to lose weight and exercise that will help you lose weight. Today I'm writing about food. 

We all know by this time that when you cut calories in your diet, you have to pack all the nutrition you can in everything you eat. You can’t waste calories on food that isn’t giving you something in return. So, in order to give me energy I try and eat all I can of the super-foods.  You get more nutrition per serving without getting the extra calories.

One of the new ones is Quinoa.

What is quinoa?

Some consider it a grain and some don't.  Either way, it's definitely in the grain/rice/cereal family, and that's a family I enjoy eating.

Even better news is that quinoa (pronounced Keen-Wah) is actually a pretty good source of protein when compared to most grains, packing in 8 grams per cup.

Even better news is that quinoa is the only grain that contains complete protein, each gram containing all 26 amino acids.

Even BETTER news is that quinoa is extremely low glycemic coming in at an extraordinarily low 35 on the scale while offering a generous 5 grams of fiber per cup.

Do you now how AMAZING quinoa is?

It's the grain of all grains.  You can mix it with beans, you can eat it by itself, you can mix it in to "salads", serve it alongside steak, chicken, or fish...you can pretty much do whatever you want with it anytime you need a quality, low glycemic, high fiber, protein-packed carb source. It a good substitute for rice and gives you much more nutrition.

In case your not familiar with the “super foods” just do a search on the internet and there’s plenty of websites like “Health.com” that will give you a full list. Just to name a few: Blueberries, tomatoes, oats, avocados, salmon, broccoli, green tea, eggs and almonds. There’s actually about two dozen more which gives you a big variety of choices. Try to eat some everyday. 

My Belly Fat Won't Budge

This is a common problem. I found this post on Healthnet.com and it explains what's going on.

Whether you’re bothered by a little too much padding on your hips, thighs, belly or any other place else on your body, you probably know that spot-reducing isn’t possible. “When you gain weight it’s circular, meaning that you store fat all over your body,” says Obi Obadike, fitness expert and celebrity trainer whose washboard abs have graced many a fitness magazine cover.

“But certain parts of your body are prone to store more fat than others.” For some it’s the hips or butt. For others, it’s right smack in the middle of the body.

What’s the secret to losing the tubby tummy? Obadike says there are three things you must do:

1. Eat a Clean/Lean Healthy Diet: “Abs are not made in the gym, they are made in the kitchen.” Obadike says this is something he and many fitness experts tell their clients. “Flat abs are not indicative of 1,000 sit ups a day, they’re indicative of how low your body fat is. And reducing your body fat comes from a clean, healthy diet.” 

That includes at least two protein servings a day, at least two servings of veggies/fruits, good fats and at least two servings of good carbs. “Diet is 80% of your success in losing belly fat,” says Obadike. “But by combining that with a rigorous cardio and weight-training plan, you increase your chances of losing belly fat by 15% to 20%.” That gives you a 95% to 100% chance of success. Not bad odds! 

Clean/Lean foods to add to your diet include oatmeal, brown rice, sweet potatoes, baked or broiled chicken breast, baked or broiled turkey breast, fish and, of course, fruits and veggies. “I teach my clients the 90/10 rule,” says Obadike. “That is eat clean 90% of the time and cheat 10% of the time.” Of course, a cheat isn’t a plate of chicken parm followed by a slice of tiramisu. Examples of a “cheat” would be one slice of pizza, a small hamburger or small slice of chocolate cake. The serving size should fit roughly in the palm of your hand. 

How many calories should you limit yourself to each day to shed pounds? “A weight loss caloric diet that I use is 10 to 12 calories per pound,” says Obadike. For example, if you weigh 180 pounds, your daily caloric intake would be between 1,800 to 2,160 calories (180 x 10 = 1,800; 180 x 12 = 2,160). “I’ve had great success with my clients using this formula,” he says. “They never feel hungry even though it is a low-calorie diet.

2. Follow a Weekly Cardio Program: “To see results you’ll need to do 30 to 45 minutes of cardio at least four times a week,” Obadike says. His favorite fat-blasting equipment? The elliptical, stairmaster and treadmill. “They help you burn calories fairly fast,” he says. But walking on the treadmill while reading a magazine won’t cut it. “I always tell my clients, if you aren’t sweating then you aren’t working.

3. Work Those Abs: “Abs exercises are important for strengthening your stomach muscles,” says Obadike. But they must go along with the fat-melting cardio. Otherwise, he says, the abs are “hibernating” under the belly fat.

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. 

Weight Loss Shams

I read through dozens of newsletters and posts from weight loss websites and many of them are selling something. Every site or every company has something their pushing and they're taking advantage of people who have been trying to lose weight for years without success. I want to try to change your mind about losing weight. It's really easier than you might think.

Your need to forget about anything you think you know about weight loss, and get back to the basics. Losing weight is all about your diet and your activity level or how active you are. We'll start from scratch, the biggest mistake people make is that they don't want to give up the food they love, the food they grew up with. That's the mistake. You have to give up all the food you love, and that's the truth. You have to start your life over, there's no easy way, no short cuts. You can be a much healthier person with more energy and less body fat. You'll look better in clothes and you'll look better when you look in the mirror. You'll be a happier person.

It doesn't cost money to lose weight, it just takes a willingness to do it. I started by reading about weight lose. I read everything I saw and everything I could find on the internet. Now I'm a busy guy who doesn't have a lot of free time but there's nothing on TV anymore and I'm not into social media person so after dinner I browse the internet for good websites.

Back when I first started to investigate weight loss there wasn't as much information available, but today health food, celebrity diets and new diet pills are all the rage. Be careful about the information you believe. Losing weight is simply eat food that your body can use as fuel to create energy. That's called burning calories. The trick is to burn more than you eat.

So how many calories do I burn? That a guessing game. Everyone's different and everyone will burn a different amount of calories. The body works in "real-time", Your body will burn food for energy as it uses it. Medical science can only give us averages. They take a large group of people and give them the same amount of food and keep checking their weight and decide if they are losing weight or gaining weight and just their food until there is no weight changes and then they can assume that's the proper amount of calories. So it's not an exact science but they have no other way. What makes this hard to guess is that you might be the same size as someone else in your group but if you have more body fat you will burn fewer calories and if you move less than the next person you'll burn fewer calories.  The more you sit, the fewer calories you burn and there can be only small differences in behavior but it will make a difference in the number of calories we burn.

So how do you lose weight? Start over with your food. Buy only fresh fruits and vegetables. Shop twice a week for the fresh stuff. When you have a list you can get in and out quick. The other stuff is a little more difficult. Some Diet Gurus will tell you to avoid dairy except for Greek Yogurt and get protein from some meat but mostly fish and protein powder like the kind you use in protein shakes. It's plant-based protein which is said to be healthier than animal protein. And I can understand that Animal protein has some animal fat mixed with it and animal fat is what you're trying to avoid.

I like the Mediterranean plan or sometimes called the food pyramid. You can find examples on my Home Page or on the internet. I made my food choices for the pyramid. There's no calories to count and you eat all you want, just stick to the pyramid and get in all the walking you can. I recommend 10,000 steps a day. This exercise plan has been around for a while and it works. It's great for beginners and because most people only take about 5000 steps a day you'll double your active level and lose weight. The diet will give you all the energy you need and in a few weeks you'll be losing weight and you'll start to feel good again.

How Much Protein Should I Eat To Lose Weight

Eating foods with protein may improve both short and long-term weight loss success. According to new research, dieters who eat more protein are able to increase lean muscle mass, improve metabolism and decrease body fat. But that leaves many dieters asking, how much protein do I need to lose weight?

How Much Protein is Best for Dieters?

Before you stock up on protein supplements and high protein snack bars, make sure you know your recommended daily allowance for protein. Eating too much of any nutrient isn't a good thing and you want to make sure you use protein properly for weight loss.

Some researchers believe that when dieters consume more foods with protein, they see greater weight loss results. How much protein is best? Three recent studies have found that dieters who consumed 25-30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.

In one study of overweight and obese women, researchers evaluated dieters who consumed a high protein (30%), high dairy diet to a lower protein (15%), lower dairy diet. The high protein group lost more body fat and gained more lean muscle mass than the women who consumed the low protein diet. The low protein group lost weight, but they also lost more lean muscle mass.

Study authors suggest that this loss of lean muscle may contribute to the long-term weight gain and frustrating weight loss plateaus that plague so  many dieters.   Lean muscle mass burns more calories than fat, even when the body is at rest.

When the low protein group lost lean muscle mass, they may have lost the ability to burn more calories throughout the day. On the other hand, the improved body composition of the high protein group may help them burn more calories in the short and long term.

So does that mean more protein is better? Not necessarily. If you eat too many calories, no matter what kind of calories they are, you will gain weight. Even though some studies suggest that weight gain from lean protein is better than weight gain from fat and carbohydrates, if weight loss is your goal, eating the right number of calories is still the key to success.

Should I Take a Protein Supplement?

The short answer is probably not. Most people consume too much protein already, so adding more in the form of a supplement is not necessary. There are still some people, though, who don't get enough. Should they invest in powders or pills? The answer is still probably not.

Foods with protein are also high in other vitamins and minerals that are essential to your diet. Lean meats, dairy and seafood contain iron, calcium, niacin and thiamin. Protein-rich lentils are a good source of fiber.

Many supplements are expensive and some may contain sugars and other ingredients that you don't need. Why waste the money and consume the extra calories? Try to include at least one lean meat or dairy product in each meal throughout the day and chances are good that you will reach the recommended intake of protein to keep your body lean and healthy.

Use Lean Protein Recipes to Lose Weight

Try to eat some protein at every meal. Stock up on lean dairy products, chicken, fish, lean ground turkey, lentils and green leafy vegetables. Use healthy cooking techniques that cut fat and calories. Before you know it, you'll be creating delicious meals that are low in fat but high in the nutrients that you really need.That said, I do use protein powder on days when I do a heavy workout. A long run or a workout with weighs that strain the muscles. You want to strain the muscle when you workout. That helps them to grow, but after the workout you want to eat some protein to help those muscles recover.