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.

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.

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.

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. 

Getting Weight Loss Advice From TV

This post was on the AboutHealth website and where I think the shows have some good information, I also realize that it's a TV show that's trying to be informative but also entertaining. You can't bore people to death with all the science involved in medicine, they'd turn the channel, but you are trying to be informative and so you try and create a message that will hold the attention of the viewer. 

How many times have you saw a movie and said to yourself, "That wasn't like the book." And that happens. The story becomes condensed and changed a little to fit into the allotted time. That means things get left out, things that sometimes change the message. The doctors doing the show don't write the lines or decide on what is said. They have to follow the script.

If you are a fan of The Dr. Oz Show or The Doctors you don’t necessarily have to stop watching the shows if you are looking for weight loss advice.

Their diet tips can be fun and are often helpful. But if you use their recommendations to slim down, there are three critical tips you should keep in mind to make sure your weight loss program is successful. TV diet tips may be unbalanced:  The British Medical Journal research points out that the medical and diet advice provided on these popular shows is often presented without the balance needed to help viewers make fully informed decisions. The researchers also point out that conflicts of interests are often ignored. What the medical journal means by balance is that your only hearing one side of the story, which often happens on TV shows because they don’t have the time to do the pros and cons on everything. As a viewer, that means that you need to take weight loss tips with a grain of salt.  Understand that you may not be getting all the facts about an exciting new treatment, diet pill or weight loss supplement and that a featured expert who is recommending the pill may also benefit financially from selling it. If you are interested in a particular weight loss product mentioned on the show, discuss it with your own doctor or registered dietitian to get a more balanced perspective. TV weight loss advice is not personalized. Many of the diet tips or lifestyle recommendations provided by Dr. Oz and The Doctors may work for some television viewers, but may not be the healthiest suggestion for you.  Remember that every dieter’s health history, goals and lifestyle is different.  A great diet tip for your friend might be the worst diet tip for you. And if your under a Doctor’s care, consult the Doctor before you eat or drink anything. Even certain kinds of food can react with your medication. If the weight loss advice you see on television contradicts the personalized advice you’ve received from your own health care team – and especially if your weight loss program is already working – be very cautious before you change your program based on the TV show advice.  The BMJ researchers suggest that you get detailed information from your personal physician about the specific benefit, potential harms and real cost or inconvenience of any treatment before you incorporate it into your program. Medical shows provide entertainment.  Ultimately, daytime television shows provide entertainment to their viewing audience.  Diet tips are presented in a way that makes the viewing experience fun and interesting.  Unfortunately that may lead to confusion or misinterpretation. For example, on a recent episode of his show, Dr Oz recommended eating pine nuts before bed at night to curb nighttime snacking.  He said that dieters should eat two tablespoons of the fatty nut to help manage cravings. But as Dr. Oz explained his diet tip, he stood in front of a large bowl of pine nuts.  It would have been reasonable for a viewer who was not paying close attention to believe that eating a larger portion of pine nuts could help them lose weight.  But since pine nuts are high in fat, eating too many of them could cause that viewer to gain weight instead.

Diet tips from Dr Oz may help you slim down, but any weight loss advice whether it comes from television, magazines or online should be evaluated with a critical eye.  If it seems too easy or too good to be true, it probably is.  Use Dr Oz’s diet tips to get ideas, then discuss the specifics with your own health care provider or registered dietitian in order to stay safe and reach your goals. Everyone will not lose weight the same way. We can take suggestions or advice from others who have been successful, but that doesn't mean you can lose weight the same way. If your under a doctors care and taking medication always see you doctor before to discuss any new weight loss plan you want to try. 

If your someone with a serious amount of fat and are not use to working out see a doctor before you start any diet or exercise program. Exercise can put strain on your heart.

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. 

Sitting Too Much Is As Bad As Smoking

Now studies show that 8 hours of sitting, which applies mainly to office workers, is just as bad as smoking and to go a step farther, if you're not exercising that also is just as bad for your health as smoking is. And if you're a smoker that doesn't exercise you need to get real friendly with your doctor. He's going to become your new best friend.

When you see someone smoking, you might question “Why would you do that to yourself when you know it could kill you?” Do you react the same way when you know someone doesn’t exercise? You should. Not exercising is a problem that affect everyone in America because we have lost the need to walk. Walking is the exercise that will help all that ails you. It gets your blood pumping and good circulation is key to good health.  Especially in North America people drive everywhere. I'm guilty of driving to the mailbox on occasion. We only walk 4000 or so steps a day. Back in the day when we all lived without a car or only had one car per family we were much healthier just because we walked more and we ate more fresh foods.

Today smoking is not as common place as 50 years ago, but  we had fewer cases of cancer as a percentage of population than we have today. Why, because we were more active and we ate more fresh foods. You wouldn’t dream of smoking (and if you do smoke, you’re likely trying to quit), so why poison yourself with inactivity? But many of us do. Nearly 80% of us don’t get the recommended amount of exercise. Many experts agree the inactivity epidemic is more concerning than the obesity epidemic. Far more people are inactive then obese, but because inactivity doesn't cause cancer then it isn't as important. 

The benefits of exercise are numerous and irrefutable. It helps prevent heart disease, diabetes, breast and colon cancer, dementia, depression, and more. If you exercise, chances are you’ll live a longer, healthier life. Period.

What’s so powerful about exercise? Take heart disease, for example. Heart disease is associated with inflammation in the body. Exercise is a natural inflammation fighter. When you move, your muscles send out anti-inflammatory chemicals.

Also, every time you get up and move, your blood sugar, cholesterol, and triglycerides improve. When you sit down, they get worse. It’s just about moving more. Most of us remember our grandparents and maybe they lived into their 90's, but in their generation, they walked a lot more and did more physical work and probably had a lot less stress. More physical activity and less stress, maybe that's the secret to a long, happy life.

If you’re not active now, I’m sure it sounds overwhelming to start an exercise program. The good news is you can see health benefits with even a small amount of activity. Even taking a daily 5-minute walk around the office will improve your health. Slowly build up from there.

Ultimately, you want your goal to be 30 minutes at least 5 days a week of moderate exercise. We’re talking about a brisk walk– hard enough that you can talk comfortably but not able to sing. But take your time getting there. Throw in resistance exercises a couple of days a week, and you’re on track.

If you’ve tried exercise before and didn’t lose weight, don’t be discouraged. You are still getting health benefits even if you’re not shedding weight. If you’re overweight but active and fit, you can expect to live as long and healthy as someone who is normal weight and fit. Even if you’re obese, being active helps you live a longer, healthier life than a normal weight person who isn’t active. Losing weight is more about diet, so even if your active and fit, you're not going to lose weight until you change your diet. Increasing your physical activity will make you a healthier person and losing weight will even make you healthier. I'm 70 years old and I don't take medications. My Doctor said I'm very healthy for my age, keep it up.

Think you’re too old for it to matter? Hardly. Regardless of your age, getting active has enormous benefits even in your 80s and beyond. We’re not just talking about living longer, but living better with a higher quality of life.

As British-American anthropologist, Ashley Montagu once said, “The idea is to die young as late as possible.”

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 You Eat Can Actually Age Your Body

This is a great post that we could all take advice from.

Simple strategies to keep you young, inside and out.

WebMD Feature

What you put on your plate might affect what you see in the mirror. But a few tweaks to your dining habits can go a long way to keeping your skin youthful and your body healthy.

The key approach? Eat better.

"Poor-quality foods, like trans fats, cause inflammation -- and aging is basically a chronic inflammatory state," says Timothy Harlan, MD. He's assistant professor of medicine at Tulane University School of Medicine. "Can you look older because you're eating crap? Absolutely."

For example, eating too much sugar and processed carbohydrates (like pasta, bread, and baked goods) can lead to damage in your skin's collagen, which keeps your skin springy and resists wrinkles, says Andrea Giancoli, MPH, RD. She's a policy analyst for Beach Cities Health District.

What's more, these foods put your overall health on the line. They are tied to diseases like heart disease and diabetes, she says.

Other foods, like fruits and vegetables, are good for your skin. Look at the picture above a before and after of a guy who started eating junk and starting eating healthy. Changes like this don't happen over night. This guy lost 100 and he didn't starve himself. 

Foods to cut-out

Potato chips and french fries. Anything that's deep-fried in oil can add to inflammation throughout your body. Especially avoid trans fats. It can raise your LDL "bad" cholesterol and lower HDL "good" cholesterol, which increases your risk for heart disease.

Check food labels on baked goods and crackers, and avoid "partially hydrogenated oils" and "vegetable shortening."

Donuts and sugary pastries. They're packed with sugar, which Giancoli says may be linked to the development of wrinkles.

Hot dogs, bacon, and pepperoni. Processed meats are usually high in saturated fats and have nitrates in them. Both of those can lead to inflammation.

Fatty meats. These are also high in saturated fats. The key with meat is to keep it lean. Tenderloin cuts tend to be leaner. Look for ground beef that is at least 95% lean. Ground turkey breast and chicken breast are other lean options.

Alcohol. Moderate drinking may be good for your heart, but heavy drinking can rev up the aging process. "Moderate" is one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two drinks for men.

Foods to Favor

Go for a Mediterranean-style diet, Harlan says. Vegetables, fruits, whole grains, low-fat dairy, and lean protein can help fight inflammation and keep you looking your best, he says.

Eat whole foods that are closest to their natural state as possible, says Giancoli. For example, instead of apple sauce, try a fresh whole apple.

Try eating more of these foods:

Romaine lettuce. It's high in vitamins A and C, which curb inflammation. Also try broccoli, spinach, arugula, watercress, escarole, kale and endive.

Tomatoes. They're rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus, and red cabbage.

Salmon. It's high in omega-3 fats, which fight inflammation. Tuna is another good choice.

Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. Try black beans, split peas, limas, pintos, chickpeas, and cannellini beans.

"Your skin is essentially made of protein, so if you don't get enough healthy protein in your diet, your skin will reflect that," Giancoli says. "Along with fish, beans are a great way to get it."

Oatmeal. Whole grains such as oatmeal, whole wheat breads and pastas, brown rice, and quinoa help curb inflammation.

"These also have B vitamins in them, like thiamine and riboflavin, which are important for your skin as well," Giancoli says. If you don't get enough. Go for a variety and make this way of eating a habit. Look at your food when you're buying and think about what you'll get out of it. Your paying for the food, you want to get something back.

"If you're not getting enough of the good stuff on a regular basis, you won't be able to produce healthy new skin cells in the way that you should," Giancoli says. Eating the good stuff will give you the nutrition to stay healthy. If you're not feeling healthy or you're tired all the time, we often blame a cold or virus but the first thing we need to look at is our diet. 

I know this post talks a lot about your skin, and what most people don't realize is that your skin and your eyes will tell the story of your bodies health. Skin problems like acne or any sores or rashes can all be caused by your diet. Your eyes should be clear and white around the pupil. And if you're using an eye wash every day, maybe you should see a doctor, you might have a bigger problem.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose excess fat. The internet is full of free information. But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

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

Achieving Fitness

Being in good physical conditions the most important thing you can do for yourself. It will keep you healthier, more alert, it will keep your mind quicker and you’ll be more productive no matter what your age.

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

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

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

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

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

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

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

-Edmund Burke

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

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

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

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

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

Back From Vacation

I hesitated to write this post because I broke one of my rules, I gained weight on vacation. I went from 155 to 160. Okay, I know that some of you are laughing, thinking to yourself that "is that all". Want bothers me is that isn't fat that I put on around my waist. That the worst place to add fat and I know it.

It came from eating in restaurants for two weeks straight. Eating street food, eating in airports between flights, and snacking because I didn't have time to eat a proper meal. So, I fell into the "fat trap" I often write about. I hate myself for being so stupid. But on the bright side I did learn some new Yoga poses and I will start running again so that fat will come off.

I know most of you that have a weight problem are wishing your problem was as small as mine, and I do realize that your problems are a lot more serious. But there are the lucky few that only need a small fix like mine to make a big change in their body. The people who have gained their excess weight recently will find it easier to lose it. Those who have suffered with their weight problem for years will need extra time to lose their fat. The mistake most of us make is under estimating what they need to do to reach their goal.

Your diet is the important thing. I learned that on vacation. I was walking endless miles a day, plus doing 30 minutes of exercise in the morning but a poor diet will add fat to your body no matter how active you are. Don't fool yourself into thinking you can work off the fat. It's not going to happen. If you eat to lose fat your body will burn that stored fat. If you eat a poor diet your body will simply use the fat from the food you consume to fuel the body's need. Most people have trained their body to burn the fat their eating instead of body fat. The problem with that is the body can't burn all the fat you eat so it stores the excess in fat cells and forgets about it.

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

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