- Taking a one to three-minute break every half-hour during the day to stand (which burns twice as many calories as sitting) or walk around,
- Standing or exercising while watching TV,
- Gradually reducing daily sitting time by 15 to 20 minutes per day, aiming for two to three fewer sedentary hours over a 12-hour day.
A blog about my life battling weight lose and how you can lose weight and keep it off. It might be easier than you think.
Sunday, December 23, 2018
Can Too Much Sitting Really Shorten Your Life?
Thursday, December 20, 2018
The "Don't Get Fat Plan"
Tuesday, December 18, 2018
How Bad Do You Want To Lose Weight?
Sunday, December 16, 2018
Looking For The Fountain Of Youth?
The stiffening of the blood vessels and the decline of brain function associated with getting older are affected by what we eat and how much we exercise. If we follow the lifestyle habits associated with slower cardiovascular and brain aging, can we extend lifespan and healthspan? Advances in nutritional science have taught us that eating the right foods enables weight loss and helps to prevent heart disease, cancer, and diabetes.
When he was 60 years old, he could not walk a city block without feeling pressure in his chest. Yet, as a gift to himself for his 68thbirthday, he celebrated with a brisk run-up and down the rolling hills of Central Park in New York City.
Though eating nutrient-rich food is critically important, it is not the only factor that determines good health. For example, Vitamin D, vitamin B12, and proper omega-3 intake are important for optimal health, as well as limiting sodium and high glycemic carbohydrates.
You may also be amazed that your taste improves as you start to eat healthier, that you actually get more pleasure from eating and you can eat generous portions of great tasting healthy dishes. Some people would say that they could never give up the processed food they crave. But you need to know that rejecting these foods is a mere temporary loss. What you gain is the highest level of energy and good health you ever had. If you were searching for the Fountain of Youth, you certainly found it. As he told people who asked him how he felt on his 68th birthday, “I honestly feel – no joking, no exaggeration – that I am only at the halfway point of my life.” The facts are the same dietary portfolio that protects your heart also protects your brain from aging and prevents cancer.
Friday, December 14, 2018
Banish Bloating, Acid Reflux, and Puffiness
It's important to know that some over the counter pain relievers, iron supplements, and prescription pain medications can cause constipation and bloating.
Check for food allergies or intolerances (lactose intolerance, gluten intolerance, fructose malabsorption) as they can contribute to bloating. Make sure you are getting enough calcium and magnesium.
Don't use a straw – sip straight from a cup
Cook vegetables instead of eating them raw
Cut back on evening carbohydrates
Drink a 16-ounce glass of water 30 minutes prior to each meal, and make sure you are getting 6 to 8 ounces of water daily.
Martha, a thyroid patient, shared this advice that worked for her:
Eat Foods That Help Reduce Bloat
Vegetables: Lettuce, cucumber, spinach
Fruits: Papaya, apples (with the skin), avocados, watermelon, pineapple, mangoes, bananas, cantaloupes, tomatoes
Yogurt
Grains: whole grains, quinoa, brown rice, oatmeal
Spices: Ginger, peppermint, black pepper
Coffee
Salmon
Foods to Avoid or Cut Back on to Minimize Bloat
Alcohol
Artificially sweetened foods, drinks, and seltzer
Fried foods
Frozen meals
Salty foods and sodium
Processed meats and hot dogs
Beans
Stretching and Massage
From my experience, excess consumption of simple carbohydrates -- for example pasta, bread, sugar, and alcohol) can increase inflammation, as well as increase fluid retention. For every gram of carbohydrate you consume, your body retains approximately 3 grams of fluid. Protein and increasing lymphatic circulation can help your body eliminate that excess fluid.
Tuesday, December 11, 2018
The Truth About Gluten-Free Foods
So those of us watching our weight and those trying to lose weight need to avoid any enriched or processed foods and wheat in particular. Fortunately gluten-free products are very popular today and it's pretty easy to find a big section of gluten-free products in the major grocery stores. You can find bread, bagels, crackers even pizza crusts, cereals you name it, if it's made of flour there's probably a similar Gluten-Free product.
Science says the reason enriched wheat is bad for your diet is because it raises your blood sugar and not just a little but spikes it up and let you crash just as fast. That crash you get after the spike will cause 'food cravings' and in a short time you'll want more food. I know what your going to say "I don't eat that much at the table". And the reason for that is that it takes about one hour for blood sugar to crash. And by that time we don't go back to the table for more dinner but we do reach for snack food. Enriched or processed wheat is in all the snack food, chips pretzels, crackers, Chex, and dozens of other snacks.
Whether it's drinks or food the reason it seems like your constantly eating is because your blood sugar jumping from super-high to super-low causes cravings so you think your still hungry and you want to eat more, but in reality your not hungry it's only a craving, your body is telling you that your blood sugar levels are low. It's not a trick, they are low and you did it to yourself by eating foods you shouldn't eat.
Avoid processed foods and any foods with enriched wheat flour. So gluten -free will help you lose weight by avoiding food cravings caused be wheat and you can further help yourself by avoiding added sugar. Don't eat or drink anything with added sugar or sugar substitutes like fructose or corn syrup.
Sunday, December 9, 2018
Banish Bloat, Acid Reflux, and Puffiness
It's important to know that some over-the-counter pain relievers, iron supplements, and prescription pain medications can cause constipation and bloat.
Check for food allergies or intolerances (lactose intolerance, gluten intolerance, fructose malabsorption) as they can contribute to bloating. Make sure you are getting enough calcium and magnesium.
Don't use a straw – sip straight from a cup
Cook vegetables instead of eating them raw
Cut back on evening carbohydrates
Drink a 16-ounce glass of water 30 minutes prior to each meal, and make sure you are getting 6 to 8 ounces of water daily.
Martha, a thyroid patient, shared this advice that worked for her:
Eat Foods That Help Reduce Bloat
Vegetables: Lettuce, cucumber, spinach
Fruits: Papaya, apples (with the skin), avocados, watermelon, pineapple, mangoes, bananas, cantaloupes, tomatoes
Yogurt
Grains: Whole grains, quinoa, brown rice, oatmeal
Spices: Ginger, peppermint, black pepper
Coffee
Salmon
Foods to Avoid or Cut Back on to Minimize Bloat
Alcohol
Artificially sweetened foods, drinks, and seltzer
Fried foods
Frozen meals
Salty foods and sodium
Processed meats and hot dogs
Beans
Stretching and Massage
From my experience, excess consumption of simple carbohydrates -- for example pasta, bread, sugar, and alcohol) can increase inflammation, as well as increase fluid retention. For every gram of carbohydrate you consume, your body retains approximately 3 grams of fluid. Protein and increasing lymphatic circulation can help your body eliminate that excess fluid.
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.