How To Deal With Pandemic Weight Gain

  

  At the doctor’s office recently, the nurse weighed me and said, “That’s 5 pounds heavier than last time you were here.”

I was taken back -- not by the news, but that she’d actually made the comment.

“Well, the pandemic happened,” I said. “I baked a lot this past year. And I guess I ate a lot too.”

We both ended up chuckling about it. (Mine was nervous chuckling.) But I couldn’t help but wonder how many other patients were on the receiving end of that kind of comment -- and how many didn’t feel like laughing about it. Yes, the Pandemic gave everyone a chance to stay home, work from home, and it gave us time to work around the house more and spend more time with our families. But we all found out the hard way that too much time around the house means your too close to the kitchen and spending too much time in the kitchen is never a good thing when your watching your weight.

Last year, I urged you to not stress about lockdown weight gain. At the time, many of us thought we were in a short-term crisis, something that would alter our routines temporarily.

But as we head into another fall and winter that are feeling a lot like last year, you may feel like your body, habits, and physical and mental health have never fully returned to what they were before COVID. And that might feel frustrating. Here’s some advice:

Make small adjustments. Some people have used this time to start new exercise regimens or overhaul their eating.

 If that’s you, great. But for most of us, extreme changes will only add more stress in an already stressful time. Instead, make tinier, less painful changes that will still make a difference. For me, I scaled back my near-daily baking habit to weekends only and incorporated a couple lighter dinners each week to replace some of the heavier comfort food we were leaning on.

Find movement you enjoy. Movement is more important now than ever. I traded in boot camp workouts for Jazzercise and discovered that incorporating dance into my workouts made all the difference. Going to classes in person and virtually all through last year was vital for my physical and mental health. 

Walks with friends -- either in person or on video messaging apps -- were also a lifeline for me.

Plan ahead. As we’re moving into fall and winter, think back at where you struggled the most last year.

 Do you need to make some healthy meals for the freezer, stock up on hand weights in case your gym closes, or book a future appointment with a dietitian or therapist?

Give yourself some grace. Even though we’ve had to adjust to these circumstances as a bizarre “new normal,” there’s nothing normal about it. We’re all still living through a crisis, with stressful news that changes rapidly.

 Recognize this, give yourself credit for surviving this, and practice self-compassion. And if asking not to be weighed at the doctor’s office would help, you have the right to do that too!

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. 

The Truth About Post-Pregnancy Weight Loss

This post first appeared on WebMD, I hope you learn a little about weight loss. Personally, I learned the hard way that the battle with your weight is really about losing body fat. Don’t obsess about the numbers on the scale. The real battle is about the inches around your waist.

By Alia Hoyt

I admit it: I was once one of “those women” for whom post-pregnancy weight loss was relatively quick and painless. I’ve never been model-skinny, but after the birth of my first two children my previous waistline was recovered with little to no effort. Yeah, I know what you want to call me, and I don’t blame you. So kick back and laugh when I tell you that the pounds decided they wanted to take up permanent residence after my third son was born. No amount of calorie counting or exercise did the trick, which threw me for a tailspin worse than those teacups at Disney World.

One morning, by way of The Dr. Oz Show, I discovered Shaun T, fitness trainer and creator of INSANITY workout (of infomercial fame). His program intrigued me, but what really kept my attention was the way he harped on nutrition. Most exercise programs promise extreme results just by going through the motions. But he was adamant that great results can only be achieved by also overhauling your eating habits. Since exercising like a maniac had scarcely made a dent in my dimples, I decided to give his way a shot. Sayonara, fried and processed food. I was in for a nutritional overhaul.

Rumor: Nutrition and exercise are equally important when trying to lose weight

Diet and exercise. Depending who you talk to, these words are either dirty or sacred. There’s no doubt that they’re both vitally important to good health, but do they carry equal weight when it comes to losing weight?

The Verdict: All the exercise in the world won’t help you lose weight if your nutrition is out of whack

You know when you’re out spending money and a few dollars here or there seems like no big deal? Then you get your credit card statement and the sum total of your big-spender ways is painfully apparent? That’s how it is with calories, fat, sodium and other nutritional information, but this stuff is far more difficult to itemize and track than dollars and cents. The end result is that we eat way more than we need to… even when dieting.

I picked this post to reblog because diet is something I harp on almost every post I write. Two-thirds of American are overweight and it’s because we eat twice as many calories everyday than what our body needs. Losing body fat is about eating food that helps you burn fat.

I know the author said that losing weight is half diet and half exercise, but for me it was more like 70% diet and 30% exercise. I wasn't able to just cut back on some of my favorite foods, I had to totally start over. I had to start eating foods I had never eaten before. I learned the hard way that the only foods you should be eating are the ones that burn fat. Exercise won't turn fat into muscle. Your body has to burn that body fat. Your body wants to burn fat, it burns fat everyday. The problem we have and why we are overweight is that the body only burns a few grams of fat a day and we eat several ounces of fat in our diet everyday. So the body will store all the fat you eat that it can't burn up.

Because ounces can't be measured on your scale, you don't know you're adding body fat. Sometimes it might take a week before the scale will increase one pound and sometimes it doesn't show up at all. Your digestive track holds several pounds of food and the amount of food will vary from day to day so it makes no sense to use a scale to tell whether you are adding body fat.

If you real want to succeed in weight loss you want to be a student of weight loss. Learn all you can about nutrition and the right amount of calories to consume everyday and "How many calories does your body really burn?"

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

If you really want to lose your body fat then 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, 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.

Should Humans Really Be Eating Red Meat

Someone is always bringing up this question, and now the WHO (world health organization) has said that processed meats are causing cancer. So, what’s new, didn’t we know that several years ago. I’ll go one step farther and say that all processed foods are harmful to the human body. This article is interesting because it tells both sides of this story. The important point the author brings out is that no one is going to change anyone’s mind about meat. Humans have been eating meat for millions of years, but if you look at this realistically, it’s only been 100 years or so that humans have lived long enough to actually see diseases like cancer in large numbers and realize that cancer is caused by the foods we eat. Finish reading this post and judge for yourself if meat is good or bad for your health. But first, realize that the meat we buy in the stores is not the same as wild game. Wild game is very lean meat because wild game roar all their waking hours looking for food. If you ever ate a wild turkey you would never buy another turkey in the supermarket.

Perhaps no question about diet and health has become more talked about than: “Should we eat meat?” Prosecution and defense were both greatly agitated by the recent WHO (World Health Organization) declaration that processed meats are a carcinogen (cause cancer) and red meat in general.

If meat “caused” cancer, but produced some good, such as enhancing brain or muscle development: well, then, should we, or shouldn’t we eat meat? I prefer fish and white meat chicken or turkey.

This only invites a series of secondary questions. How is the meat of today like, or unlike, Stone Age meat or even 19th-century meat? What do we know about net effects on human longevity and vitality with a shifting emphasis between plant and animal calories, given an abundance of both?

We know, in fact, that the meat that prevails today is far removed from the meat our ancestors ate. We know that life expectancy today is generally twice that, or more, of the Paleolithic, mean. We know that humans and many other mammals can and do thrive on diets that are mostly or even exclusively plant-based and that adaptations to the consumption of both plants and animals mean we have choices. Evolutionary biology clearly allows for meat in the human diet but does not necessarily require it. So what better, meat or no meat?

Animals eat animals in nature, and it does not imperil the planet. But no other animal has so completely disrupted the natural balance among species. But here we are, a global horde of more than 7 billion. Having decided not to control our numbers, we now have little choice but to control our appetites. The environmental implications of Homo sapiens meat consumption are even clearer and more urgent than those directed at our personal health.

For our species to declare meat-eating, per se, unethical is rather absurd. But I think it’s more about the type of meat that we buy in stores.

That, however, is not a real-world issue. To feed the carnivorous inclinations of a massive, global population invites dubious methods that serve economies, and defile ethical standards. We cannot be 7 billion hunter-gatherers, and thus producing meat for our masses means methods of mass production.

Should human beings eat meat? If we humans were many, many fewer; if our lives were much shorter; if the meat in question were much purer; if our activity levels were much higher; if our methods of the acquisition were quick and clean and compassionate; and/or if the resources of the planet were infinite, the answer might well be: sure. But none of those conditions is met in the reality that prevails. In the reality that prevails, the health of both people and the planet, the interests of ethics, epidemiology, and the environment alike, are advanced by humans eating less meat. There is even a case to be made that we “should” eat less meat, in the conventional (and often distasteful) sense of moral obligation. While we are not morally obligated to safeguard our own health, we are, I think we can safely say, morally obligated not to eat our children’s food, or consume our children’s water. We live in a prevailing reality where water is disappearing where it is needed most, and draining glaciers into the sea where we wish it were not. Meat consumption figures in all such mayhem, and thus constitutes a cultural imperative far beyond the limits of our own skin.

There is even a case to be made that we “should” eat less meat. While we are not morally obligated to safeguard our own health, we are, I think we can safely say, morally obligated not to eat our children’s food, or consume our children’s water.

To sum this up, for our own health we should cut back on animal meat, the dietary recommendations are for us to only eat 3 oz. of meat a day, not 3oz. per meal. Most of the western world has been overindulging in animal meat for decades. I believe there lies the problem we have with animal products. Any sensible diet recommends 4 times the amount of grain and vegetables compared to meat. In other words, if you’re eating a 400 calorie meal, only 80 calories should be meat.

Another problem with meat today, most of us don’t buy fresh meat. Some stores don’t even have fresh meat. Supermarkets today, receive their meat cut, packaged, and labeled before it’s shipped. Some supermarkets have no butcher, only people to unpack the meat and place the packages in a display case. Today’s meat isn’t the same as it was for your grandparents. They could buy fresh meat and seafood every day. The butcher would cut their meat while they waited. The meat we buy pre-packaged in the stores today was probably frozen before being shipped to the stores. So, what does the date on the package really mean? Maybe it’s the day the package arrived in the store, so who knows when that meat was cut. So, besides all the hormones in meat today, we have to worry about the preservatives in the meat because the factory where they cut the meat doesn’t want it to spoil before you buy it.

The meat we buy pre-packaged in the stores today was probably frozen before being shipped to the stores. So, what does the date on the package really mean? Maybe it’s the day the package arrived in the store, so who knows when that meat was cut. So, besides all the hormones in meat today, we have to worry about the preservatives in the meat because the factory where they cut the meat doesn’t want it to spoil before you buy it. This alone is enough to change the minds of anyone about red meat.

It’s the excessive hormones and preservatives in our food that cause diseases like cancer. Most of this post are the words of a doctor who turned vegetarian for his own health and I can certainly understand. I also know that most of us will never be vegetarian but we can cut back on meat consumption for the sake of our health.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

If you really want to lose your body fat then 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, 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 Need To Eat Better food

Reasons Why You Need to Eat a Better Diet

I reblogged this article from VeryWell.com.

By Shereen Lehman, MS A Healthy Balanced Diet

A Healthy Balanced Diet

Eating right is good for your health. This is so critical that you can just about blame all your health problems including a weight problem all on your diet.  Yes, if you’re more active it’s better for your heart and your joints, and even your brain because your circulation will improve the active you are.

Eating a healthy balanced diet isn’t all that complicated. Just choose a variety of foods from all the major food groups including fruits and vegetables, meats or protein sources, dairy or calcium, grains and cereals, and healthy oils and fats. It also helps if you also want to consume the right amount of calories to maintain a healthy weight and cut back on all the unhealthy junk foods.

Sometimes the question isn’t about what makes up a healthy diet; it’s about why should a person eat a healthy diet. So, in case you’re wondering, here are my top ten reasons why you should eat a healthy diet.

Makes Losing Weight Easier

Oh sure, you can lose weight by eating low-calorie junk food or by following the latest ridiculously restrictive fad diet, but it’s just not the best way to lose weight and be healthy.

Eating a healthy diet that includes lots of fresh low-calorie nutrient-dense fruits and veggies, high-fiber whole grains, and legumes will help you lose the excess adipose and supply you with all the nutrients you need.

Makes Gaining Weight Easier

While there’s much more interest in losing weight, there are a number of people who need to gain weight due to illness or other reasons. Choosing healthful energy-dense foods like nuts, seeds, and dried fruit can help you gain weight without resorting to junk foods that aren’t nutritious.

Reduces Your Risk of Type 2 Diabetes

Having a history of poor eating habits and being obese are two major risk factors for type 2 diabetes. Increasing your intake of healthful foods and losing weight if you’re obese or overweight may help reduce the risk.

It’s Good for Your Heart

A diet rich in fish, nuts, fruits, veggies, and other healthy foods (like a Mediterranean-type diet) provides you with omega-3 fatty acids and monounsaturated fats that are good for your heart. It also makes it easier to avoid most trans-fats that are associated with cardiovascular disease.

And Reduces Your Risk of Some Types of Cancer

Eating a poor diet, drinking too much alcohol, gaining too much weight, and heavy consumption of red and processed meats are associated with a higher risk of some forms of cancer. And although it’s difficult to say that any particular foods prevent cancer, eating a healthy diet overall may decrease your cancer risk.

Sets a Good Example for Your Kids

If you’re a parent or grandparent struggling with a picky eater, you might find the situation easier to handle if you set a good example for your child. How can you expect your kids to eat broccoli while you’re sitting there eating potato chips? Also, getting kids and picky eaters into the kitchen is one great way to get them motivated to try new foods.

No Need to Waste Money on Supplements

Eating a healthful, balanced diet will provide you will all the essential vitamins and minerals you need every day. I mean, I know there’s nothing wrong with taking a multi-vitamin to ensure an adequate intake, but research indicates there are more health benefits associated with eating a variety of healthful foods, and in some cases, taking supplements can be risky.

Please note, however, if your health care provider has you taking supplements for some reason, you shouldn’t stop taking them without speaking to him or her first.

Helps You Feel More Energetic

Eating a healthy diet provides you with the carbohydrates you need for energy, along with enough B-complex vitamins to help the process along. Don’t forget to start with a healthy breakfast because it helps keep you alert all morning and sets the stage for a day of healthy eating.

It’s Good for Your Skin and Hair

Eating a healthy diet helps you look your best by supplying the nutrients your skin needs to stay supple and smooth and maybe stave off those wrinkles. And your hair needs good nutrition, including plenty of protein, to be soft, shiny, and healthy.

Helps Keep Your Digestive System Healthy

According to the Academy of Nutrition and Dietetics, most Americans eat far less dietary fiber than they should. needs. Fiber is essential for a healthy digestive system and helps maintain normal cholesterol and blood sugar levels. Eat right and includes lots of fiber sources such as fruits, vegetables, whole grains, and legumes.

Eating healthy and avoiding processed foods will help you lose fat. Losing fat will fix all your health problems and give you the energy you had 20 years ago.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

If you really want to lose your body fat then 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, 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.

Get Rid Of Bloating

There are medical reasons that you can bloat on a regular basis. Because bloating doesn’t last very long 3 to 5 days usually, most people just ignore bloat. But that’s a mistake, it might be a sign that you have a medical problem or that you’re doing something wrong. It could be your diet? You might not be active enough or your body might be in a hoarding mode. You're probably eating the wrong foods. Before you spend money on some over-the-counter anti-acids or other medication look at the foods you’re eating. All our stomach problems start with the food we’re eating.

In some cases, we can diminish bloating by walking. Physical activity is important to banishing bloat. Walking after a big meal will help reduce the effects of that big meal.

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

Other Medical Issues
Avoiding constipation is an important part of dealing with bloating. Ensuring that you drink enough liquids, and incorporating fiber into your diet is essential.

It’s important to know that some over-the-counter pain relievers, iron supplements, and prescription pain medications can cause constipation and bloat.

Check for food allergies or intolerance (lactose intolerance, gluten intolerance, fructose malabsorption) as they can contribute to bloating.

Make sure you are getting enough calcium and magnesium

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

Don’t chew gum – especially sugar-free gum
Don’t use a straw – sip straight from a cup
Cook vegetables instead of eating them raw
Cut back on evening carbohydrates

Drink a 16-ounce glass of water 30 minutes prior to each meal, and make sure you are getting 6 – 8 ounces glasses of water daily.

Martha, a thyroid patient, shared this advice that worked for her:

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

Eat Foods That Help Reduce Bloat
A number of foods are known to help reduce bloat. Make sure you incorporate them into your diet. These foods include:

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

Foods to Avoid or Cut Back on to Minimize Bloat
A number of foods and drinks are associated with increasing bloat. Try to cut back on consumption of these foods:

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

Stretching and Massage
It may be helpful to massage your abdomen, by pressing your fingers by the hip, sliding across the ribs, and then down in a circular motion. When your body isn’t getting the liquids of foods that it requires it will go into a hoarding mode, which can cause bloating. When the body retains water,  for example, generally it’s not getting enough water every day so it starts to hoard water, and the same thing will happen with food if the body isn’t getting enough nutrition.

When your body isn’t getting the liquids that it requires it will go into a hoarding mode, which can cause bloating. When the body retains water,  for example, generally it’s not getting enough water every day so it starts to hoard water, and that causes you to bloat.  The same thing will happen with food if the body isn’t getting enough nutrition it will start to hoard fats in your fat cells. Also, you can become constipated and you don’t have to have any medical problems. Most bloating isn’t medical, it’s caused by a bad diet and you aren’t drinking enough water. Learn about what your body requires to stay healthy and follow those rules. You’ll be a happier person and your body will function properly.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

If you really want to lose your body fat then 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, 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.

Food Addiction Is Real And It Can Effect Anyone

Food Addiction Is Real And It Can Affect Anyone

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 are served at fast-food restaurants qualify as junk foods.

So why do so many people eat junk foods? Here are three possible reasons and you should remember that processed foods are what most of us grew up with.

#1 It’s Cheap

I think one big reason junk food is popular is that a lot of it is cheap to buy. I mean you can go to almost 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 upfront, 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. When we were growing up no one realized that the chemicals in food can cause cancer. The high content of animal fats in food can cause cancer, but because you won’t drop dead when your eating processed foods the government allows manufacturers to continue using chemical substitutes.

#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 and 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.

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 a while 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.

Personally, I believe “convenience” is the reason we don’t just quit junk food.

Just bring your food with you, that way you know what you’re eating.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search "howbaddoyouwanttoloseweight"

If you really want to lose your body fat then 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, 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.

A Great Snack Food, Nuts

 I found a great article about my favorite snack food.

Reviewed by Brunilda Nazario, MD
Once viewed by some as a food too high in calories to enjoy on a regular basis, nuts are getting new respect.

Two recent studies have touted the benefits of nuts for blood sugar control. One, published in Diabetes Care, found that eating pistachio nuts daily may help people at risk of getting diabetes control their blood sugar. A second, published in PLOS One, found that tree nuts — including almonds, Brazil nuts, cashews, and pecans, among others — may improve blood sugar control in people with type 2diabetes.

These are only a couple of many recent studies that point to the health benefits of eating nuts in moderation.

What are some of the top health benefits of nuts, as found in recent research?

Aside from helping with blood sugar, nuts have been linked with improving heart health and helping with weight control. A study from last year even suggested that eating nuts of any type may help you live longer.

This type of snack is all natural and more all natural foods in are diet will help us to live a healthier life. Resent science studies show that humans had a longer life span 3000, 4000 years ago and even 10,000 years ago. Science believes the average life span was about 150 years and some people lives over two hundred years.

Doctors have known about the heart-health benefits of nuts for a while, says Christine Rosenbloom, PhD, RDN. She’s a professor emerita of nutrition at Georgia State University and a nutrition consultant. The value of nuts to lower cholesterol has also been acknowledged, says Jessica Crandall, RDN. She’s the director for outpatient nutritional counseling at Sodexo Denver Wellness and Nutrition.

What’s more, researchers from Purdue University found that nuts are not linked with weight gain, despite their relatively high calorie count. An ounce of nuts has 160-200 calories, depending on the type.

What are the “good things” in nuts, and how do these substances work in our bodies?

The protein in nuts can help keep blood sugar stable, Crandall says. The fiber helps with weight control, partly by helping us feel full. Some say the ”crunch” value also adds to a feeling of fullness.

Nuts are about 80% fat, but mostly ”good” unsaturated fats. Other good stuff in nuts includes magnesium (which helps maintain the calcium-potassium balance in your body), folate (critical for a healthy brain), and vitamin E (to maintain a healthy circulatory system). They also have arginine, an amino acid that’s needed to make nitric oxide, which relaxes the blood vessels.

Plus, nuts can improve insulin sensitivity, which lowers diabetes risk, research has shown.

Are some nuts better or healthier than others?

“I think they are all healthy,” Rosenbloom says. “All are similar in protein, fiber, and fat [content].”

Still, she says, some nuts are higher in certain nutrients than others. For instance, almonds are the best source of vitamin E, she says. Cashews are a good source of magnesium, and pistachios are rich in the phytonutrients important to eye health, she says. “Eating a variety of the different kinds will give you all those [benefits].”

While peanuts are considered a legume by the peanut industry, since they’re grown in the ground, nutritionists consider them as healthy as other nuts because of their similar nutritional properties, Crandall says.

Nuts can be high in calories. Should you avoid them if you’re trying to lose weight?

Decades ago, Rosenbloom used to tell her clients trying to lose weight to avoid nuts. She doesn’t these days, though. Many people are surprised when she tells them to have nuts in moderation.

“What the research shows is, when you are consuming nuts — 1 or 2 ounces a day — your total calorie count does not go up,” Crandall says. It makes sense, she says, because nuts might often take the place of other snacks, like potato chips, that are less filling. Nuts’ protein and fiber, on the other hand, helps you feel full.

Pay attention to how many you eat, though, Rosenbloom says.
What is a serving of nuts?

In the studies, researchers often use 1 to 2 ounces as a serving, Rosenbloom says. She generally recommends an ounce as a serving size, with maybe 2 ounces for a very active man.

How many nuts do you get for an ounce? It depends on the nut, Crandall says. You can have roughly 25 almonds for an ounce-worth, but only 17 macadamia nuts.

An ounce of pistachios is about 49 nuts.

“I usually recommend people get unsalted,” Rosenbloom says. If those unsalted nuts are too bland, Crandall tells her patients to sprinkle on cinnamon and broil them, or add rosemary and garlic.

Rosenbloom warns clients to keep nuts in their proper place in the diet. “If you are taking a half-cup of walnuts and putting it over a hot fudge sundae, that’s not the healthy way to eat nuts.” I other words, she’s tell you that there’s no way to add anything to a hot fudge sundae and make it healthy to eat.

Rather, she says, add nuts to a tossed salad or a stir-fry dish.

People who like to buy the large, economy-size bags of nuts should portion them out at home, using small bags or containers for a 1-ounce serving, Rosenbloom says.

Fruits and nuts are all natural, grown but man and if you believe that organic is better than buy organic, but eaten in moderation any of these are healthy, they’ll help you with your diet and give you vitamins and minerals you might otherwise be missing.

Salads in restaurants use to be uninteresting and needed creamy salad dressings to interest customers, but today fruits and nuts are being introduced into salads with a spicy oil and vinegar dressing for a healthier choice. Watch the new menus, there are some healthy choices in restaurants.

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