What is The Mediterranean Diet?

The Mediterranean diet is based on the traditional foods eaten by people living in the Mediterranean region, especially Greece. It's loaded with healthy foods and research findings suggest following this diet may help reduce some of the risk factors for heart disease. 

According to the Oldways Preservation & Exchange Trust, the Mediterranean diet was introduced in 1993 by Oldways, Harvard School of Public Health and the World Health Organization.

 The diet includes:

• Olives and olive oil
• Whole grains, mostly in bread and cereal rather than pasta
• Very little red meat
• Fish and seafood
• Some cheese, but less milk
• Lots of vegetables and fruit
• Plenty of legumes and nuts
• A little red wine

The Mediterranean diet is high in fiber and antioxidants from vegetables, legumes and nuts, far greater than the typical Western diet, and low in saturated fat. Very little red meat is eaten in this region, and milk consumption is limited as well, except for some cheese and yogurt.

Oldways designed a Mediterranean Diet Food Pyramid to help you see which foods are best.

The base of the pyramid is made up of foods like whole grain bread, cereals, pasta, potatoes and rice. Fruits, legumes, nuts, and vegetables make up another large share of your daily diet, along with smaller amounts of cheese, yogurt, and olive oil. Poultry, fish, and eggs are eaten weekly, and red meats are eaten about once per month.

Oldways also suggests you drink six glasses of water every day, along with moderate consumption of red wine for some people. The Mediterranean Pyramid even allows for one sweet treat every week.

How to Follow the Mediterranean Diet

Replace the fat you use now with olive oil. You probably don't want to add more calories to you diet so use olive oil in place of butter, margarine and other salad dressing oils.

Olive oil is good for cooking too.

Eat lots of vegetables. This idea just can't be stressed enough. Every healthy diet includes lots of vegetables. Many people in the Mediterranean eat a pound of vegetables every day. Green and colorful vegetables are low in calories and high in antioxidants. Prepare Greek vegetarian dishes several times each week.

Enjoy a little starch. Choose whole grains more often because they're higher in fiber. Potatoes and polenta, which is made from cornmeal, are also commonly used as starches in the Mediterranean.

Eat poultry and fish. Fish contains omega-3 fatty acids that are good for your heart and your brain. Plus, fish is low in total fat and calories. Poultry and eggs are also acceptable protein sources. Bake or broil your fish or chicken, don't deep fry it. Breaded and deep fried foods don't fit this diet at all.

Limit red meat consumption. Red meat has a lot of saturated fat that's not good for your heart, so there isn't much room for steaks and hamburgers in this diet (only about one meal per month).

Instead of a greasy burger from a burger joint, make a ground turkey burger on a whole grain bun instead. Add lettuce, a slice of avocado and tomato, and you won't miss the red meat.

Discover legumes and nuts. Legumes have lots of fiber, protein, and nutrients and can be used in the main dish. Choose fava beans and other dry beans. Nuts such as almonds, walnuts, and cashews make a delicious and healthy snack.

Enjoy fresh fruits as dessert. Avoid sugary pastries, cakes, and cookies. Fruit is lower in calories and high in fiber and nutrients.

Yogurt and cheese are sources of calcium. Choose some low-fat yogurt and cheese every day. You could make a yogurt dressing or try a healthy salad with tomatoes and feta cheese. Keep it light. 

Drink water and wine. The Mediterranean Pyramid includes six glasses of water every day and a glass or two of red wine. Water is good for everybody, but don't drink red wine if you're pregnant, underage or if drinking alcohol puts you or others at risk.

Switching from a typical western diet to a Mediterranean diet seems difficult if you're not used to olive oil, fish and some of the vegetables and seasonings often associated with this region. But it's quite delicious. After a couple months on this diet you will feel healthier and have more energy. You may over-eat at first but after the first week, you'll notice that you won't be eating as much. Stick to this diet and don't cheat, you'll become a healthier person with more energy and considerable happier. 

You'll have to follow the same simple rules to lose weight. Eat several small meals, one about every three hours. Don't drink calories, except for that glass of red wine. And don't eat anything the last 4 hours before bed.

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. 

Bad Diets Are Tied To 400,000 Deaths In The U.S. Last Year

Reblogged from MedicineNet.com. I wrote about this same subject in my last post and then I found this article that confirms my findings.

Unhealthy diets may have contributed to as many as 400,000 premature deaths from heart disease and strokes in 2015.

And, it's not just the things you should be avoiding -- such as salt and trans fats -- that are contributing to these deaths. The excess deaths may also be caused by what's missing in your diet -- namely, nuts and seeds, vegetables and whole grains, the researchers said. I'll also add that carrying the extra body fat is wearing out your body parts and also straining your organs.

"Cardiovascular disease is the number one cause of death in the United States, killing more people in 2015 than any other cause," said lead researcher Dr. Ashkan Afshin of the University of Washington in Seattle. He's an acting assistant professor of global health at the university's Institute for Health Metrics and Evaluation.

The study results suggest that nearly half of heart disease and stroke (cardiovascular disease) deaths in the United States might be prevented with improved diets, he explained.

Debates on dietary policies in the United States tend to focus on cutting out unhealthy foods and nutrients, such as trans fats, salt, and sugar-sweetened beverages. But this study shows that a large number of heart-related deaths may be due to a lack of healthy foods, Afshin reported.

Looking at deaths in the United States from heart and blood vessel diseases for 2015, the investigators found unhealthy diet choices and lack of eating healthier foods had a part in the deaths of more than 222,000 men and over 193,000 women. The study could not, however, prove a direct cause-and-effect relationship.

Low intake of nuts and seeds likely accounted for nearly 12 percent of deaths. Too few vegetables probably contributed to as many as 12 % of the heart disease and stroke deaths. And, low intake of whole grains may have been responsible for more than 10 percent of those deaths. Too much salt likely accounted for 9 percent of deaths, Afshin said.

Samantha Heller, a registered dietitian, said, "If someone's diet is low in nuts, seeds, fruit, fiber, whole grains and vegetables, then they are likely replacing those foods with less healthy options, such as deli meats, cheeseburgers, fried chicken, sodas, boxes of mac-and-cheese, sugar-sweetened beverages and other highly processed, junk, fast and prepared foods." Heller is a senior clinical nutritionist at NYU Langone Medical Center in New York City.

"A crummy diet means the body has to work at Mach-10 speed to battle the onslaught of biochemical, physiological and inflammatory consequences. No wonder so many of us complain about being exhausted all the time and suffer from very serious and oftentimes preventable cardiovascular diseases," she said.

A more plant-based, whole food approach to eating reduces internal inflammation, which in turn helps protect and heal "gunked up" arteries and an overworked heart. It also enhances the immune system, improves gastrointestinal and brain health, and boosts energy, Heller explained.

Heller recommends simple swaps, such as sliced avocado, tomato, and hummus on whole grain bread instead of a ham and cheese sandwich; a veggie burger topped with salsa instead of a cheeseburger; brown rice, vegetable-edamame paella instead of mac and cheese; a salad pizza instead of a pepperoni pizza. Grocery stores today have a big selection of healthy foods and even healthy, fresh meals in the deli section. There's really no need to cook anymore. In fact, there's little need to shop for groceries when you can buy fresh food ready to eat in the deli section. Buy some bottled water, red wine, some nuts or seeds for a snack and your set.

I buy the basics: oatmeal with fruit in the morning, salads every day, prepared fresh meals with seafood or chicken, no fried food and no red meat, fruit, plant-based Protein Powder in the two-pound containers and plain Greek yogurt to make protein shakes for between meals and nuts, seeds and red wine for snacks and that's it.

"The good news is it is never too late or too early to ditch unhealthy foods, dig into a plate of vegetables, legumes, fruits, nuts, seeds and whole grains, and watch how our bodies respond by getting healthier and happier," Heller said.

MedicalNews

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 Reasons You May be Addicted To Food

It looks healthy, right? Processed meats and cheeses are never a good choice. Question: If junk food is so bad for the body and bad quality overall, why is it so popular? You'd think no one would touch it." Answer: That's an excellent question, and I certainly can't say that I have the answer. I do have some thoughts on the subject -- and maybe one or more are correct, so here goes: First, let me back up and define 'junk foods.' It's the stuff you eat that has little to no nutritional value, usually combined with ingredients that are bad for you, or is high in calories when consumed in excess. So that means candy, chips, cookies, cake, sugary soft drinks, greasy burgers, hot dogs, French fries, ice cream, and most things that served at fast food restaurants qualify as junk foods. So why do so many people eat junk foods? Here are three possible reasons: #1 It's Cheap I think one big reason junk food is popular is because a lot of it is cheap to buy. I mean you can go to most any fast food restaurant and order something off a 'dollar' menu of some sort. If you have a couple of bucks in your wallet, you can buy a full meal. Same story at the grocery store. Cheap snacks, inexpensive high-sodium and high-fat meals can be found on the shelves. Healthier foods -- like fresh fruits and vegetables -- tend to be more expensive. Those bags or cups of instant ramen noodles cost less than 50 cents, whereas an orange costs a dollar. Although a lot of junk food is cheap to buy up front, I think the argument can be made that cheap junk foods end up being more expensive in the long run due to their negative impact on health. #2 It's Easy This reason goes along with the being cheap part. Junk food is lurking in vending machines, convenience stores, and even stores that don't typically sell food items might have snacks and sodas near the cashiers. And those instant meals I already mentioned? They're easy to prepare, and you can store a bunch of them in your kitchen cabinets for a long time. Of course, fast foods live up to the name. You can order a fast food meal and then eat it a minute or two later. Or you can order your meal from your car to can save time by wolfing it down while you drive away. That drive-thru thing isn't good, though. Not only is the food bad for your health, but dropped fries can accumulate in your car, under the seat. And that gets kind of gross. #3 It's Sweet, Fatty or Salty (Or All Three) Rarely do junk foods tempt you with delicate or complicated flavors. They pretty much hit you hard with sweet, fatty and salty flavors. I think those simple flavors might be preferred by people who are picky eaters -- it could be the slightly bitter flavor of many vegetables turns some people off, especially kids. But it's more than flavor. Various combinations of sugar and fat make for textures people like. Fat makes foods feel smooth and creamy, like ice cream. Starchy potato and corn chips cooked in hot oil have a satisfying crunch. That's not to say that healthy foods don't have a nice texture, but sometimes the textures of fresh fruits and vegetables take a little getting used to. #4 Then It Becomes a Habit Since junk foods are easy to find, easy to make, and a lot of them just flat out taste good, consuming them becomes a habit. That's the real problem. I mean eating a candy bar now and then or snarfing down a bag of fries once in awhile isn't all that big a deal. But when junk foods make up a big part of your daily diet, then you run the risk of becoming overweight and obese, plus you're not going to get enough of the nutrients and fiber your body needs for good health. So, next time you find yourself standing in line at a burger joint or staring at a vending machine, think about how your choice could affect your health. Then walk away and find something better. #5 Just bring your food with you, that way you know what you're eating. If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet. “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 and search the title to find my Ebook. 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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Some Popular Diets Can Cause Health Problems

I have written about this in post articles, but everyone can not lose weight on the same diet. Everyone different and we all have medical condition that prevent you from losing weight normally. In other words, your body will control your weight if you eat properly and have a normal amount of physical activity. So when your increasing body fat or gaining weight as an adult, your body is trying to tell you that you have a problem. It's up to you to fix the problem. Your body is merely giving you the warning signs. The following post is from http://WebMD.com and will explain how some well-known diets can cause you more problems than just your weight.

Your friend lost weight on the Paleo diet. Your mom slimmed down on the Military Diet. Your sister is reaching her weight loss goals with the Wheat Belly and 13-day diet. Now it's your turn to get trim. Should you follow in the footsteps of your friends and family? No, not necessarily. Those popular programs could be turn out to be a diet disaster for you.

Why Some Popular Diets Fail

Just because a weight loss plan is popular doesn't mean that it will work for every dieter all the time.

In fact, most diets fail eventually. Up to 80 percent of dieters regain the weight that they lose. Many dieters return to their previous eating habits and the pounds come back. In some cases, they put on more than they lost.

Given this fact, it is essential that you choose an eating plan that fits your personal needs and lifestyle over the long haul. You need to be realistic about your eating habits and about what you can and cannot give up before you invest any time or money into a weight loss program. For example, here are some popular diets and the reasons why they may not work for you.

Popular Diets That May Not Work

The Wheat Belly Diet. Millions of copies of this book have been sold. Dieters swear by the recommendations of author William Davis, M.D. He encourages his followers to eliminate wheat in order to improve overall health and slim down. But is it right for you? If your favorite food is bread, then the answer is no.
If you love the foods that Wheat Belly plan eliminates from your diet, you're better off limiting the intake of those foods rather than removing them from your diet altogether. A more reasonable approach is often safer than a risky "all or nothing" tactic. You could easily gain weight if you fall off the wagon and overindulge.

The Paleo Diet. This diet also called the caveman diet, is popular among heavy exercisers, especially those who participate in popular CrossFit programs. According to the website, dieters on the Paleo plan eat grass-fed meats, certain cuts of fish that contain healthy fats, fresh produce, eggs, nuts, and seeds. Dieters avoid a wide range of foods including anything processed, dairy products, cereal grains, potatoes, and salt. While the foods allowed on the diet are decent healthy foods, some dieters who are constantly on the go may struggle to maintain this fairly restrictive plan.
The Military Diet. Dieters who want to lose weight fast often go on The Military Diet. This popular 3-day program (that has no connection to the military) advertises that you can lose 10 pounds in the first week and 30 pounds in the first month as long as you follow the program exactly. But you'll be eating primarily saltines, tuna, hot dogs, and grapefruit. On your four "off" days you need to restrict your intake to 1,200-1,500 calories of lean protein, fruits, and veggies. The plan is simply not reasonable for most people for the long term.
Gluten-Free Diet. People with gluten sensitivity or celiac disease follow a gluten-free diet for better health. But many others are choosing a gluten-free diet for weight loss. Can it work for you if you're trying to lose weight? Probably not, especially if you love the many foods that contain gluten.
Going cold turkey on cereal, bread products, crackers, and other gluten-containing products may not be realistic for people who have made those foods a regular part of their everyday diets. In addition, whole grains, like wheat can be an important part of a healthy diet. Of course, many companies are now making gluten-free varieties of popular snacks and treats. But many of them are full of sugar, starch and calories – not necessarily healthy replacements for gluten.

Juicing/Smoothies/Liquid Diets. Eliminating whole food altogether sounds like such a simple idea, which is why juicing, smoothies, and other liquid meal replacements are appealing to many dieters. But even though these weight loss plans are simple, there are significant downsides to juicing and so-called "healthy" smoothies aren't good for your diet in some situations. If you are a person who really enjoys food – cooking it, tasting it and eating it, then liquid diets may not be the best solution for you.
Packaged Food Diets. Programs that offer packaged foods like Jenny Craig and Nutrisystem are popular among people who need a convenient eating program. But some of the meals on these programs are high in sodium, making them poor choices for dieters with high blood pressure. Portion sizes also tend to be very small. If you like to eat a lot of food or if you have special health concerns you might want to chat with a registered dietitian before investing in one of these plans.

Why Some Popular Diets Work

So why do these diets work for some people? In some cases, the programs align with the dieter's health needs and lifestyle. But in many cases, the plans are just creative ways to restrict calories. Weight loss can only occur if you change your energy balance. For example, a new gluten free dieter might lose 5 pounds because she ate less food overall, not necessarily because she ate less gluten.

In addition, when someone chooses to go on a diet, the simple act of focusing on their daily food intake often causes them to eat less. The success of the program has less to do with the specific program and more to do with a choice to make healthy eating a priority.

If you have made the decision to lose weight, invest some time into researching the best diet for you. That way, you'll only diet once and then enjoy a lifetime with a slimmer, trimmer body. Get it right the first time and save yourself a lifetime of aggravation.

You can tweet me at #ray0369

I write several blogs and e-books, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Health Risks From Sitting Still

Physical Inactivity from Sitting Increases Health Risks

By Wendy Bumgardner - Reblogged from VeryWell.com plus a few comments

You need to read this. Millions of us have this same problem and this is a major cause of our health problem or future health problems. 

Sitting might be killing you, even if you get in a daily dose of moderate or intense exercise. Research is mounting, hours of sitting is its own health-risk factor.

• Sitting Raises Risk of Type II Diabetes, Cardiovascular Disease, and Early Death: A compendium of studies published in 2012 found that sitting for long periods raised the relative risk of type II diabetes and cardiovascular disease over 100%; the association was strongest for diabetes. The studies found this effect regardless of whether the sitter got the recommended amount of moderate and vigorous intensity exercise the rest of the day. Even one hour of heart pounding exercise can't make-up for 8 hours of sitting. That fact added to a bad diet and you have a recipe for an early death. 
   

• Sitting Slows Metabolism: Dr. Marc T. Hamilton says research shows that fat-burning is slowed by prolonged sitting, so you burn less fat when you finally get up and exercise. "Sitting time and non-exercise activity have been linked in epidemiological studies to rates of metabolic syndrome, type 2 diabetes, obesity and cardiovascular disease," Dr. Hamilton concludes.
• Sitting Increases Diabetes Risk in Women: A study found that the more sitting hours per day reported by women over age 40, the more their markers of insulin resistance and inflammation were increased. This points to an increased risk of developing type 2 diabetes. This was true whether or not they got moderate exercise each day.
   
• Two-Minute Walk Breaks Improve Glucose Control and Insulin Response: Breaking up sitting time with two-minute walk breaks every 20 minutes improved the body's response to a meal by 30% in a 2012 study. The study simulated an office environment with middle-aged, overweight people. Walking at light or moderate intensity for two minutes after each 20 minutes of sitting helped maintain glucose control and insulin response. There may be good benefits in developing habits of getting up more frequently during the workday and at home while video gaming, watching television or using the computer.

• Screen Time Is a Health Risk: Two hours a day of sitting in front of the TV or computer may double your risk of a heart attack or other cardiac event. Four hours a day of screen time increases your risk of death by any cause by 50%, according to findings of a study of more than 4,500 middle-aged men in Scotland.

• Sit More-Die Younger: The American Cancer Society's Cancer II study of more than 100,000 healthy people tracked since 1992 found that women who sit for more than six hours during their leisure time each day had a 37% greater chance of death than women who sat for three hours or less. Men had an 18% greater chance of death. This finding was independent of whether the people got in a good dose of exercise each day. However, the good news is that those who also got exercise had a lower risk of death than those who didn't—just not enough to overcome the presumed effects of the sitting hours.
• Sounding the Alarm About Sitting: An editorial in the British Journal of Sports Medicine concluded that "recent observational studies have suggested that prolonged bouts of sitting time and lack of whole-body muscular movement are strongly associated with obesity, abnormal glucose metabolism, diabetes, metabolic syndrome, cardiovascular disease risk and cancer, as well as total mortality independent of moderate to vigorous-intensity physical activity," say the authors.

Six Ways You Can Decrease Sitting Time

Decrease the amount of time you sit still throughout the day by using these tactics:

• Wear a pedometer: Aim not only to increase your total daily steps gradually to 10,000 steps per day, but also to log 500 steps per hour to ensure you are not sitting still for long periods of time. If you carry your phone with you all day, you may only need a pedometer app.
• Activity monitors and apps with sitting time alerts: Some activity monitors and apps can be set to alert you when you've been inactive too long.
• Screen Alerts: Those with computer-based jobs may want to install a program, such as RSIGuard, that pops up to alert them to move around each hour. For those tied to the cubicle, this can mean standing and walking in place, desk stretches, pacing while on the phone, etc.
• Treadmill Desk: Build or buy a treadmill desk so you can walk slowly while working on the computer, reading, gaming or watching videos.
• Switch to Active Video Games: Rather than play sitting-based computer games, switch to a Wii or other gaming device that includes active games that have you standing and moving.

You can tweet me with questions at #ray0369

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Take A Look At Future You

I REBLOGGED THIS POST FROM A WEBSITE I READ CALLED NO-BRAINERFITNESS.COM. THE AUTHOR NAILED THIS. WHY CAN'T MORE PEOPLE SEE WHAT THEY DO TO THEMSELVES?

TAKE A GOOD LOOK AT FUTURE YOU

Why don’t we exercise enough?

Is it because we are too lazy? Not disciplined enough? Unable to stay motivated?

If you’ve read my most recent post, you know those are essentially the questions we were left with at the end. Because we have all the evidence we need about why we should exercise.

If you’ve read anything else on this blog in the past, you know the answer is not in motivation or discipline, two strategies that will fail you eventually, or drive you (and many around you) nuts.

It is pretty clear that only the strongest Purpose can keep us going in the long term. Yet for most this sense of Purpose remains elusive.

So while it seems we have tendency to be lazy, the truth is slightly different. You could say we are “wired” to be lazy, to economize our efforts, and only the strongest of wills can hold firm on their self-commitments.

By the way, this is not a figment of my imagination, or some wild theory I just came up with. It comes from research in behavioural economics, which others could probably explain better than I can.

But I’m going to explain it to you in my own words. With the help of visuals from a really good talk I recently watched on YouTube. (Even if you think you don’t have time, if you are serious about understanding fitness and long-term health, you should be watching that talk. After reading this post.)

The Truth

Most of us have a strong discounting rate when it comes to our “Future Selves”. (That’s a term borrowed from economics, and it is highly accurate in meaning. However, most of us are not bankers and economists, thankfully. So…) To put it more simply, I hope, the problem is as follows: when you think about the way Future You will be, the possibility of a healthy and active Future You is not seen as important enough because it is too far into the future.

Even though you want to be healthy and fit (who doesn’t?), the Future You is too remote, too distant, too hard to see clearly. The present, and very near future, occupy all that your mind can really consider and act upon. No, I’m not saying we live only for the present, but we have a strong bias in favour of the short-term instead of the long-term.

Those of us who have a much stronger Purpose typically enjoy a stronger sense of that Future Self. In essence, to them it is easier to keep their eyes on the prize. (Back to our economics/finance terminology, a stronger sense of the Future You comes from having a much smaller discounting rate). In other words, a strong Purpose can be understood as considering the distant future as equally important, or even more important, than the present or near-future.

Let’s see how this works

Look again at the image at the top of this post.

You have two pictures of Future You: one that is healthy and fit, and one that is frail and, probably, suffering from some illness(es). The road to each Future You is a series of short-term actions, choices that happen everyday, with their specific consequences:

Two images of Future You…

Although there is no absolute certainly about the outcome, we know for sure what the odds are:

Take a good, hard look at those two Future You. Can you see them well? Which do you want to really be Future You? I bet I know.

So what happens? Why is it still not a complete no-brainer to exercise regularly?

Well, each of us considers those futures against the present. It is a decision process in which you pit Present You against Future You. At least in terms of enjoyment:

If the future appears not important enough, you are likely to pick doing nothing.

Conversely, if the Future You is clear enough, and important enough, your choice would be otherwise:

If Future You is “important” enough in your mind, you will act accordingly. Most of the time. Well, often enough.

That’s basically it. How well you can see Future You, and how you manage to keep Future You in mind on a daily basis, influences how you behave. How much you are eager to exercise regularly.

This works whether Future You is simply a healthy and active Old You, or an incredibly fit and muscular Two Years From Now You, or Winning A Race in 6 Months You. Future You is what you envision yourself to be like at some point in the future. Personally, the only Future You I think is truly worth having in mind, having as a Purpose, is Healthy And Active Old You. Which should make You exercise regularly, and in a reasonable way…

Future You, which becomes the source of your Purpose, is not the only contributing factor to exercising regularly, as we’ll see next time. But it is a necessary beginning. Without it, you must fall back on motivation, or worse, on discipline.

The good news is that you can improve how Future You influences Present You. You need to look at Future You regularly.

So keep a picture of Future You where you can take a good look at it everyday, just as you head out to exercise…

I write several blogs and e-books, check out some of my other sites.

idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

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.

What To Eat To Lose Weight

We all know what to eat and what not to eat, but Weight loss friendly foods will help you in your quest to lose some pounds.

So what should we include in your diet if you want to lose weight?

Here are some excellent weight loss friendly foods. I want to mention, you don't see any red meat or even poultry. Why? Animal fat will add fat to your body and where I don't agree totally because white meat poultry may have a little fat but the fat is yellow fat and lies outside the meat and can easily be removed.

• Whole eggs– Eggs are incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

• Leafy greens-Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals, and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.

• Salmon-Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.  HEALTH BENEFITS OF OMEGA 3 FATTY ACIDS

• Cruciferous Vegetables-A combination of protein, fiber, and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

• Boiled Potatoes-If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss . Sweet potatoes, turnips, and other root vegetables are also excellent.

• Beans and Legumes-Some beans and legumes can be beneficial for weight loss.This includes lentils, black beans, kidney beans and some others.

• Soups-Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories

• Cottage Cheese-Dairy products tend to be high in protein. Dairy products are also high in calcium, which has been shown to aid in the fat burning process .

• Avocados-Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats.They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. They also contain many important nutrients, including fiber and potassium.

• Apple Cider Vinegar–Apple cider vinegar is incredibly popular in the natural health community. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day. Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term.

• Nuts-Despite being high in fat, nuts are not inherently fattening.They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

• Some Whole Grains-This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.Notable examples include oats, brown rice, and quinoa.

• Chili Pepper-Eating chili peppers may be useful on a weight loss diet.They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

• Fruit-Most health experts agree that fruit is healthy.Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t.

• Grapefruit-One fruit that deserves to be highlighted is grapefruit because its effects on weight control have been studied directly.

• Coconut Oil-Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs). These fatty acids have been shown to boost satiety compared to other fats, as well as increase a number of calories burned.

• Yogurt-Another excellent dairy food is yogurt.Yogurt contains Probiotic bacteria that can improve the function of your gut.Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

I like this list and would only add white meat poultry. This list is an excellent choice of foods for any diet. Remember to drink about 1/2 gallon of water a day and don't drink anything with calories. 

Anytime anyone decides to change their eating plan they need to see their doctor first. Not all diets work for all people. If you're on any medications talk to your doctor, he might want to change your meds.

You can tweet me at #ray0369

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

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. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon