3 Elements of Good Nutrition

With the amount of information that exists about good nutrition, you wouldn’t think it was that big of a mystery. The truth of the matter is, there is no mystery involved in getting the proper nutrients that your body needs. Why should you care about getting the proper nutrients? Many people are under the misconception that eating healthy is for the young because they are growing. Tissue and cells are constantly being renewed in both children and adults. The failure for these elements to repair themselves can result in diseases of lifelong misery or worse, death. To lower your risk of developing a disease, you simply need to follow three simple steps of good nutrition.  

Proper Hydration

Plain and simple, your body needs water. Being properly hydrated will benefit you from head to toe. Water keeps your cells hydrated and flowing throughout your body. It doesn't take long to witness the benefits of drinking sufficient water. Just a week of being hydrated and your skin will have a new glow. If you need to lose weight, water can help you achieve your goal. In many instances, people misinterpret thirst for hunger. Unless it's been a few hours since you have eaten, have a glass of water the next time you think you’re hungry.

There are numerous guidelines for how much water to drink. Consuming eight glasses of water each day is the most popular guideline. People have different needs. A better indication of how hydrated you are is your urine. When you are properly hydrated your urine is almost clear. There is the possibility of water intoxication so you don't want your urine to be completely colorless.

Eating Healthy

In addition to being hydrated, you need to eat a variety of foods. Forget fad diets that restrict certain foods. The key to healthy eating is to eat in moderation and variety. Your food choices should include a large percentage from complex carbohydrates, which is sufficient for energy. You should also consume several servings of fruits, vegetables, grains, and dairy every day. You should limit your servings of protein and fats to two or three servings each day. By including all of these food groups in your diet, you are less likely to be hungry or have cravings for sweets and other junk food.

Vitamin Supplementation

As long as you live in a country where food is plentiful and produced safely, you should have no problem obtaining the amount of vitamins and minerals your body needs. However, food allergies, dislikes, and illness may prevent you from eating certain foods. Some people, for example, are lactose intolerant and cannot consume dairy products. In these instances, supplementation should become a part of a plan for healthy nutrition. You don't need a prescription to purchase vitamins, but it is a good idea to discuss your particular needs with your medical doctor. Consuming excessive amounts of some vitamins can cause toxicity and unpleasant side effects.

7 Steps to Losing Weight While Keeping Your Skin Firm

Assuming you don't have an excessive amount of loose skin already it is possible to lose weight and keep your skin firm in the process. The idea is to keep your body well hydrated day in and day out. NEVER EVER let yourself become dehydrated. Drink plenty of water throughout the day and NEVER EVER totally eliminate your carbohydrate intake. From my experience, most people who have lost weight too fast by eliminating their carbohydrates ended up with a lot of excess skin afterwards. The whole idea is to lose weight to get healthier and of course to look better with your clothes ON and with your clothes OFF.

Here are some tips:

1. Follow a well-rounded balanced diet.

 

2. Follow a full body exercise routine alternating with a split routine every 4 weeks. For example, full body routine 4 weeks, split routine 4 weeks, full body routine 4 weeks, and so on. 

3. Assuming you don't have stomach ulcers and you are not on blood thinners you should also take ONE TEASPOON of cold arctic cod liver oil ONCE PER DAY with your evening meal. 

4. Take 1000-1500mg of lecithin per day. Lecithin has been known to increase the elasticity of the skin. 

5. Anything you can do to increase circulation will also help. Skin brushing techniques are very good. Do a search on the internet for skin brushing to get all the info you need. Deep massages are also good. 

6. Most importantly if you are more than 75 pounds overweight DO NOT try to lose weight too fast. The more you weigh the easier it will be to lose weight so ease into it slowly so you only lose about 3 pounds per week. Doing this will prevent the sagging skin. If you lose weight too fast you will end up with loose skin 90% of the time. 

7. Some people have done weekly body wraps with great success, but it can get messy. You can do this as an option but it's really not necessary. As an option, you can also take a supplement called collagen. 

As I stated above, one key to increasing the elasticity of your skin is to keep your body well hydrated. Yes, drinking water will do this. The average person needs at least ½ an ounce of water per pound of body weight. Possibly more depending on the type of exercise you do on a daily basis. The reason why so many people end up with loose skin after losing weight is because they go on low carbohydrate diets that will in turn dehydrate the body. If you lose weight and are dehydrated in the process you will see the weight go down but unfortunately most of the weight being lost is nothing more than water weight. If you are losing 2-3 pounds per week you are doing great. If you are losing 4-6 pounds you are pushing the limit. Any more than 6 pounds per week and you are sure to end up with loose skin after losing the weight because chances are you are restricting too many carbohydrates from your diet. Cutting out refined flours/breads and sugars will yield the best results. 

Also, instead of getting on the scale every week to measure your progress, go more by how your clothes are fitting. I always tell my clients to try on the tightest pair of pants they have and then follow my program for 4 weeks and then try them on again. After 4 weeks those tight-fitting pants will be a thing of the past.

Follow all the above and you will see amazing results.

8 tips for losing weight the healthy way

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and has reached epidemic levels in 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese. 

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds: 

1. heart disease

2. stroke 

3. diabetes

4. cancer

5. arthritis

6. hypertension

A healthy weight helps to prevent and control these diseases. 

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements (except for those that don't naturally occur in food but are necessary for your body's optimal function) or pills do not work. If they do, the results are just temporary. 

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.  

Here are some tips on how you can lose those unwanted pounds the healthy way:

1.   Do not starve yourself. 

The key to a healthier way of losing weight is: Do not diet. 

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up every day. 

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So, if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips). 

2.  Start your day right. 

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. 

Your food intake after you wake up will be used to burn fat all day long.

3.  Eat small, healthy meals frequently. 

Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent overeating. This will also increase your metabolism and make calories burn faster. 

4.  Decide on how much weight you want to lose. 

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. 

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.  

5.  Drink lots of water. 

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. 

6.  Avoid too much sugar. 

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7.  Watch your fat intake. 

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. 

There is such a thing as healthy fats. Olive, avocado, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.  

8.  Exercise. 

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. 

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. 

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds. 

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you.

Post-holiday bloat? 7 tips to reset and nourish your body

After an amazing Thanksgiving Day celebration, it's time to refocus on our nutrition and get back on track! 🎉🌱

 

Here are some tips to help you reset and nourish your body after enjoying those delicious holiday treats:

Hydrate, Hydrate, Hydrate

Start by hydrating your body with plenty of water. Proper hydration supports digestion, helps flush out toxins, and replenishes your system. Aim to drink enough water throughout the day to keep yourself refreshed and revitalized.

Fill Up on Fresh Fruits and Veggies

Load up your plate with an abundance of colorful fruits and vegetables. These nutrient-rich powerhouses will provide you with essential vitamins, minerals, and antioxidants, while keeping your meals light and refreshing.

Prioritize Lean Proteins

Enjoy some of that leftover turkey with some spring greens. Protein is essential for muscle repair and satiety, helping you feel satisfied and preventing overeating.

Embrace Whole Grains

Opt for whole grains like quinoa, brown rice, or whole wheat bread instead of refined carbohydrates. Whole grains are packed with fiber, providing sustained energy and promoting better digestion.

Mindful Portion Control

Pay attention to portion sizes and listen to your body's hunger and fullness cues. Enjoy your meals slowly, savoring each bite, and stop eating when you feel comfortably satisfied.

Plan and Prep

Set yourself up for success by planning and prepping your meals ahead of time. Having nutritious options readily available makes it easier to make healthy choices and avoids relying on unhealthy convenience foods.

Get Moving

Engage in physical activity that you enjoy, whether it's a brisk walk, a workout session, or a dance class. Exercise boosts your metabolism, improves mood, and helps you feel energized.

 

Remember, it's all about balance and consistency. Don't be too hard on yourself for indulging during the festivities. By adopting these healthy habits, you'll get back on track and continue your journey towards optimal health.

 

For a nutritional reset any time of year, try a 3-day reset or a 21-day reset, guaranteed to nourish your body for optimal function.

 

Cheers to a refreshing post-holiday reset! Let's nourish our bodies, embrace wellness, and keep striving for our health goals. 💪🥗🌟