Nutrition-Main Factor To Weight Loss

The argument over whether nutrition or exercise is the main factor to losing weight has been debated for decades. The best conclusion I've heard about the topic is here. Through exercise alone it would take us hours of hard exercises to burn off our caloric intake.


Both, nutrition and exercise, are important to losing and maintaining weight, but nutrition is the key. If one is obese, it may be hard or dangerous to get up and start exercising. Exercise tones your outside while keeping things moving on the inside such as circulation and digestion, to name a couple.


The key factor that worked for me was to adjust my eating habits and eating healthier more satisfying foods. I needed to reprogram my body when it came to nutrition. Although I eat healthy, I reserve a couple of days when I'm allowed to have what I call "junk" foods. The key to doing the latter and making it work is to make sure you return to healthy regiment the next day.


A key to nutrition and weight loss is to begin the day with protein as the main source of your food. Yogurt with hemp seeds give you a quick 25 grams of protein. Protein is energy and takes longer to digest and keeps you fuller longer.


I pace my meals between 2 or 3 hours apart, they are smaller more filling meals. On days I workout, I usually have an egg after my workout. Mid morning is usually fruit of some kind and maybe some sort of vegetable. For lunch, I usually have an animal or vegetable or both protein source. My mid afternoon food is a source of whole wheat  such as pasta, quinoa, etc.


My final meal of the day is usually a salad or vegetable, and sometimes some cheese and whole wheat crackers. Of course there are exceptions to this schedule as things may change to add variety or because I occasionally indulge!


One little known secret to weight loss is that you have to let your food digest before you go to sleep. So I eat nothing at least 3 hours before going to sleep.


If you eat the right foods you will find that your energy level will increase and exercising will enter the weight loss equation naturally. Eat slowly and don't eat until your full, because once you feel full, you have actually over eaten.


Another thing I learned to do is cook my own meals and make even food that I find not very tasty, into a mouth watering meal. Avocados, Brussels sprouts, asparagus, etc., which I once couldn't stomach, I now eat in abundance. You have to experiment and find a way to make food tasty and healthy for yourself without using store bought dressings, syrups and other things that turn healthy into a dietary nightmare.

For The Health Of Money

I was torn by whether to write this post here or in my financial blog. This is about how staying healthy can help out your wallet's health, too. Here are ways to get healthy on the cheap. According to the article, the one thing exercise can't fix is weight loss. I have been saying that for years, because your caloric intake on food is what will help you lose weight. Exercise will help you tone up. I started seeing weight loss when I finally started eating healthier.


To those who don't understand the implication of that statement, it means that your eating habits determine your weight. I always worked out throughout my life. Weight loss wasn't easily achieved no matter what I did. Once I started eating healthier, over time I lost 85 pounds!


Although I believe that paying for a gym membership keeps me motivated, I hope to save the $150 a year membership. That is relatively cheap as far as memberships go, and I do get my moneys worth. I'm hoping to start using Isometric training into my routine and eventually wean myself off the gym. More information here.


Of course there are other ways to get your exercise without a gym. More ideas for no gym workouts just keep on coming. The bottom line is that whether or not you belong to a gym, as long as you are exercising, you are doing your overall health a lot of good. With good health comes less illnesses, less doctor's visits, longevity, well being, etc., all that help out your finances.

Health Notes

Regardless what the findings have yet to determine, I believe e-cigs will eventually be proven to be unhealthy. For now, the best argument against them is that they influence young people to smoke. Well if you use e-cigarettes because they are healthier than cigarettes, strike one comes if you use the Nicotine E-Liquids with your smokes.



To live long and prosper it may depend on your personality. Do you have what it takes? Then it is never too late to start and at least add years to your life.




Spice Power is a potent way lose weight, fight dementia, become smarter and happier without drugs. Spices have been underestimated in their potential benefits to our overall health.




There are too many fitness myths floating around out there. I have been a fanatic that at one time was going to the gym 5 days a week. Your body needs rest and recovery time to recuperate and rebuild itself.


Speaking of gyms, I have a personal observation that I see at the gym. As I get on my soapbox to ramble about fitness priorities with the use of common sense, I hope I will inspire people to get their fitness priorities straight!


The problem involves men more than women. But, ladies, lets not look away if it applies. I see too many people that should be working on their weight, but instead lift weights to build muscle around the fat that is crushing their organs. Get it?


One's overall health relies on their waste sizes. From Dr. Oz: A waist size over 35 inches in women and over 40 inches in men greatly increases the risk of chronic diseases like diabetes, heart disease and more.  If this applies to you FORGET THE MUSCLES and work on YOUR BELLY! So start with slimming exercises, fat burning exercises, toning exercises, and finally see if you can pass these three fitness tests.


I have found that most of my health problems could have been cured by the foods I eat! Imagine if you can get natural energy.

That's Life!

When we are young we see ourselves as indestructible. We know it all by the age of 18. We really have no perception of what the future holds and come to the conclusion that we will not see old age. I'm talking about my generation which still holds true in today's world.




Nowadays you hear how people are healthier at 30 than they were at 20, and healthier at 40 than they were at 30, and healthier at 50 than at 40, and you get the picture. My question would be when did you find your "real" fountain of youth? When did you wake up to the fact that you can live a better life with a healthier lifestyle if you just change your ways?




That time is when your body started healing itself!




The real thing you can't change about your life is heredity. What you inherited from your parents, grandparents and so on, that you have no control over. Diseases, longevity, addictions, are a few that come to mind. I, for example, being from the Mediterranean region, have inherited thalassemia. The sad part is that my doctor didn't find this until my late 40s and I had it all my life. This may be a future topic!




So yes, I am healthier today than I was 10 years ago and I have overcome some major obstacles that have set the path for my overall health. I quit smoking, started eating better and getting into shape, and I've also maintained my body.


 


There are ways to live healthy and add years to your life. Since you can't really change the heredity part, there are other ways to live long and have good health!



A factor that might not be considered when it comes to all aspects of our lives are our hormones. Some may need a  hormonal reset to start seeing benefits in the whole body.

Sodium Watchers Beware

One of my health issues is high blood pressure. In my case it is both hereditary and due to lifestyle issues that have dealt me this unfortunate battle. If I have an issue because I once chose to smoke, I must assume responsibility for my acquired health issues due to that fact. On the other hand, the pharmaceutical industry isn't helping if it doesn't raise obvious red-flags to health issues overlooked by the consumer. Then again, we do have the "Let the buyer beware" clause in everything that runs our lives today. So the child's rants of "Not It!" and "I called it!" are legal and binding laws?


Perhaps I need to point out something I wasn't aware of, and although it is my responsibility to watch it, there is a high sodium content in over the counter medication, or OTCs, that we may buy and think nothing of it. High sodium content in medicine is especially true in the effervescent variety that is used from headaches to flus and beyond.


The real problem comes if you can't swallow pills and need effervescent medicine because you have high blood pressure.  You might need to consult with your physician to help in this matter. It is yet another factor we must consider if we are monitoring our sodium intake and wonder why we aren't successful;

New Years Resolution Gamble

It's that time again. Out with the old and in with the new. Time to start anew. What is it this year? Join a gym? Eat healthier? Quit smoking? Live a healthier lifestyle? No matter what you are planning to resolve, the key is to do it when you are ready, not when you are expected.

To be successful at anything it is best not to announce the what and the when with others. If you tell acquaintances your intentions it may backfire because they will gloat not if, but when you fail.

To be successful with your resolutions you must understand that dates are just dates. Resolve your resolutions when you are ready not when you set a date. Dates are meaningless when it comes to success. I quit smoking in February. Started going religiously to the gym in June. So when it comes to setting a date to accomplish your goals, keep it to yourself and don't quit if at first you don't succeed.

Starting and sticking to those resolutions involves commitment.

Happy New Year

Physical Activity and Health

Time to get the message that leading a sedentary life will destroy your overall health. As with nutrition, you must experiment and find the workout that works for you. You must also force yourself to move everyday. From cleaning your house or apartment to getting a gym workout, moving is what maintains your body and keeps it fit.

The magic number when it comes to walking is 10000 as in steps. A pedometer is required. Then again, you can start running. It's never too late to begin an exercise routine. WebMD has great resources and information on fitness.

You can't deny the importance of physical fitness. If it becomes overwhelming you can start at fitness basics.

If you look at fitness and exercise you only have a part of the factors that set the importance for your overall health. People have different goals when it comes to exercise. Some want to lose weight, some are into bodybuilding or power lifting. So the goal may vary from the means used to get their. At some point, most should realize, more than achieving a goal, it has come time to maintain only.

The biggest mistake that the novice falls into is pushing too hard early on. In the 70s when I lived in Europe, we referred to it as SUPER TRAINING. Start slow and proceed with caution, because Rome wasn't built in a day, either! This also applies to those who haven't exercised in awhile. Overtraining Syndrome is real. It can make you stop training or exercising altogether. Wait until I get into my New Years Resolution diatribe that will come around, well, New Years!

How do you motivate people to start Exercising? You have to hit them where they live. Boost mood and improve sex aren't good enough???

Reduce stress with exercise and working late is no longer an excuse.

Always take your doctor's advice when it comes to any health issue.

Nutrition and Health

One of the pillars that sustains a healthy lifestyle is your nutrition. You should get to know what types of foods to avoid as well as those that are deceiving.  I have noticed some healthier frozen foods on the market. There are even healthy choices when it comes to packaged foods as a whole!

An important aspect of nutrition is to keep track of your calories. Most people take in more than they think. If you're burning them, you may benefit from extra calories.  It seems that there are ways to burn calories in your sleep.

The egg still makes for a great breakfast. Because of my cholesterol, I limit it to 4 eggs a week. Here is more about the egg.

There are ways to eat healthy. There is connection between nutrition and healthy lifestyle.

With all the yogurt hoopla these days, people seek Greek yogurt, which may be a wise choice. Dairy is getting controversial. This argument will go on. I only consume yogurt on a daily basis, and occasionally I indulge in cheese. I have considered cutting back on the yogurt, too, but it hasn't happened yet.

When it comes to fruits and vegetables, the power punch lies in the bright colors. Learn what the benefits of specifics are. Get to know the nutrition facts of vegetables.  I love my salads, and I may have already mentioned the best salad greens. The important thing about the salad is to be careful on the dressings you use. I always use extra virgin olive oil and vinegar. I can go on about salads forever!

Get the most from your workout nutrition with these pre- and post workout snacks. When it comes to any nutrition, remember to always keep a journal to achieve your goals.

I've discussed and will continue to talk about the various food pyramids, such as the US's MyPlate.gov, along with the Mediterranean, Longevity, etc., and every pyramid I can find. How to determine which is right for you? You experiment and determine which, if any, is right for you. I, for example, have days that I consume NO MEAT of any kind. The meats I do consume are chicken, turkey, fish, and occasional bison. My main plate is vegetables. The least for me is dairy.

Self-Heimlich Maneuver

Would you know what to do if you were choking on food and nobody was around? First, dial 911, because the call can be traced. Second, know how to give yourself  the Self-Heimlich Maneuver as seen on Dr. Oz.

It's good to know because you never know.

The Unhealthy Lifestyle

Some people have suicidal tendencies and don't realize it because it takes a lifetime, rather than an instant planning, to get there. If you aren't maintaining your health or doing everything you can to optimize your health, then you are slowly committing suicide. I can't count how many times people I've known are diagnosed with cancer and continue to smoke until they die. Sad, but true.

My argument is to do everything you can to change your lifestyle NOW while you are still breathing. When I was told that I had cancer, I quit smoking, cold turkey! I was up to 3 PACKS A DAY. I had wanted to quit, but couldn't. I was sick of the morning coughing outbursts and the fact that my tongue felt like it was a rug. The life and death situation was a game changer. I quit and never went back.

As far as my nutrition, I ate junk with the occasional healthy salad. I lived on cold cuts and put 4 teaspoons of sugar in each of my cups of coffee. I'd eat at least a loaf of Italian bread a day, you know, the one from the Italian bakery that isn't found on the Mediterranean Diet.

In a Seinfeld episode, George ponders the question that if everything he did so far is wrong, then the opposite must be right or true. Perhaps I'm not quoting it, but you get the jest of it. That is where you might see what occurred in my life.

The season of State Fairs are in full swing, and you have been literally WARNED! When it comes to the foods, make no mistake, health is far and in between. I've seen or heard of everything from deep-fried pickles to deep-fried ice cream, but face the facts, the foods at State Fairs are suicidal in nature. Eat at your own risk.

The best way to live an unhealthy lifestyle is to sit and do nothing. Unhealthy lifestyles are on the rise. It is almost as if people take good health for granted. So now it is time to turn an unhealthy lifestyle to a healthy one!

Achieving your health goals is only as hard as you make it. Sure you require a bit of commitment and will power, but it is as easy as you want it to be. Change is in your hands.

The Forgotten Essential

Although it is the foundation to living a healthy lifestyle, exercise and fitness are often put on the sidelines. The truth is that at least an hour of movement a day is required. At least 20 minutes should be an exercise. We need more verbs to occupy our life or all our health will go downhill quickly.

In our exercise routines, we are not created equal. Women won't get the benefits from men's workouts. Cut it any way you want or can, but movement is essential, especially in exercise. I usually wait until after Christmas to give my opinion on those about to be broken New Year's Resolution. As far as gyms, most are crowded until February!

Would you workout if you got paid? I believe people would dig a tunnel to China if you paid them. Well here's a chance to put your money where your mouth is. Don't workout you pay. Workout and get paid!

Need fitness programs? I have you covered, even without a gym. I also give you foods for your workouts.

The Bottom Line is that exercise is a requirement and procrastination is not an option. I move as much as I can. I try to go to the gym for weight training at least 3 times a week. I take the stairs most of the time. I try to walk at least 10000 steps a day.

Since exercise is a necessity, it will come up from time to time. I may blog about nutrition and even foods that burn calories, but we require exercise. We need muscle to keep us strong and prevent falls and broken bones as we age.

The Longevity Of Your Long Life

Is it possible to live to be 100? Your odds are better today than they ever were. The stopper is your diet and lifestyle for the most part. If you smoke, drink heavily, use recreational drugs, have unsafe sex, eat unhealthy, and well you get the message that there are lifestyles that shorten your life.

To look for longevity, one must go where people live long and how they get there. Lets go to Okinawa. We may as well give the statistics to Japan to which Okinawa is a part. Still there is proof that the diet and lifestyle really work. The key is the weight and BMI that comes from healthy eating.

I'm not crazy about tofu or soy so it is out. Although I will not drink cow milk, I have 4 oz. of yogurt daily and cheese occasionally. I also from time to time drink goat's milk.

We really can't change our genes and if our parents didn't give us longevity, we must live as healthy as we can until our death. And there are more than one way to beat the odds. Even Dr. Oz gives a prescription to longevity.

Don't confuse the Okinawa diet with a Calorie Restriction Diet which is more harmful than helpful. You want calories coming from the right foods. Case in point. Just be aware that a real longevity diet may not exist.

Keep in mind that genes and environment may play a role. If people live longest in Japan, it is possibly due to parents passing on their genes to their progeny. What they consume is possibly abundant and fresh in their country. What works for them, may or may not work for you, but that doesn't mean that there won't be benefits and it couldn't hurt. It is yet a step up in your healthy lifestyle goals.

The Omnivore Diet

Through my research and observations, I have developed a lifestyle based on our basic animal instincts. We are mammals and we are, believe it or not, scavengers. Keep this in mind to understand my argument.

To those who believe in being a vegetarian or vegan and to those who believe meats are required for humans and meats and potatoes are the only food groups, well I have a theory for all. We are animals and we are mammals. Our instincts are those of scavengers. Our survival and the survival of our instincts and progeny are what determines our survival skills.

We are not carnivores and we are not herbivores. We are an omnivore and our diet varies. The foods we are capable of eating, aren't always good for you.

My Omnivore Diet has at least one day a week that is meatless. I have sometimes gone as much as four days without meat. My breakdown is as follows:
                              Red meat...4 servings a month.
                              Poultry...up to 2 servings a week.
                              Fish...up to 3 servings a week.
I personally avoid pork as much as possible. All food is prepared by me, and if I eat at restaurant, I try to eat the healthiest foods on the menu.

Vegetables can be consumed in unlimited amounts, or at least 5 servings a day. Most fruits should be limited to 3 servings and not more than 5. Watermelon is the exception.

I consume from 4 to 6 servings of whole grains a day.

I try to eat at least a serving of seeds and nuts on a daily basis, but that doesn't always happen. A serving of beans daily would be ideal. Sweet potatoes or purple potatoes are consumed occasionally.

Dairy I limit it to just a yogurt a day and occasional cheese. I don't consume milk.

This is what works for me. I do on occasions indulge in typical junk food, or go off my daily ritual. Sometimes I do end up paying for it and have to turn up the exercises.