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.

Health Tips and More to Help a Healthy Lifestyle

I'm sure that after the holidays people will start to become healthier again. If you are still living healthy regardless of temptations and less exercise, more power to you. You can never get enough health tips and tricks, especially when you learn something new.

Since we are in winter, it is time to bust those health myths that most of us have come to believe. I knew about cold weather not making you sick, but I was stumped by the lack of sunshine causing depression. Others came as a surprise, and some I knew for years.

Here are some simple health tips for what ails you or can make you healthier. Here are some strange but true health tips. Dr. Oz chimes in. Although it is a strange claim, here are the best health tips EVER!

Exercise and nutrition go hand-in-hand for health and well being. Nothing like knowing what to eat when you exercise. Protein should be taken within 30 minutes after exercising.

Health Journal 6

It's the Holiday Season and many of us are going to indulge and/or over-indulge in the splurge of the festivities. Stress is a given, and diets and exercise are put on hold. It is during this period that some reach the point of no return as they gain weight and become lethargic and unmotivated. Indulging in the festivities doesn't have to be a lost battle, if done right!

A big destroyer is alcohol consumption. We all know that alcohol will be consumed, but do yourself a favor and drink a glass of water in between alcoholic beverages and never consume alcohol on an empty stomach.

Stress can be overwhelming during this time, so here are ways to de-stress. You can also find tips here.

Make it a point to incorporate any activity that will help burn the most calories. Try to incorporate a fitness plan in between your daily routines. Yes, there are ways to stay fit during the holidays. An important part of staying fit during this period is to avoid excuses!

Nutrition is just as important as exercise and it pays to know how to time meals and exercise for the most benefits. Another way to benefit from exercises is to do them correctly.

Although it is impossible to avoid foods during this time, limiting or eliminating refined foods and processed meats. Get to also know the 49 worst foods for your diet. Then again it may be easier to learn the art of healthy holiday eating!

Troubleshooting For Your Health

When it comes to our overall health, if we are not reaching our goals, we are possibly doing something wrong. Sometimes we may think we are doing the right things, when in reality, we ourselves are sabotaging our efforts. If we think we are eating right, taking our medications, exercising, yet our cholesterol is still high, maybe we are doing something wrong. Get to know high cholesterol foods.

When it comes to losing weight, different things work for different people. The word "diet" should be used to mean our nutrition rather than being used to mean weight loss. Then there are things that work universally but you have to find your niche.

If you want to live long and healthy, there may be things beyond your control. There's a Longevity Checklist to see if there is anything you can change.

Trouble with your overall relationship with other folks? Maybe you should sharpen your people skills. If you're feeling down in the dumps, try these natural mood boosters.

Nothing can ruin a healthy lifestyle like losing sleep. If that sleeping pill isn't working, don't eat high fat foods before you take it. Ideally you should go to bed on an empty stomach.

Health Journal 2

Welcome to Health Journal 2.

If you want to live a healthy lifestyle and maintain a healthy weight, have I got a couple of sites with tools you need. Consider these your texts and workbooks of a healthy lifestyle. I hope you joined My Well-Being and are waiting for, or downloaded, the Well-Being for Dummies book. It is loaded with useful information on My Well-Being's 4 stages of a healthy lifestyle.

Here is a site loaded with information and tools to live healthy. It has a BMI Calculator, a Food Exchange List, a Food and Activity Journal and I haven't even touched the surface. You're probably going to need a BMR Calculator to go with your other toys!

When it comes to the impact of exercise, long, slow workouts are better than short, intense ones. It's better to move all day rather than a couple of times a day.

You should learn to eat seasonal to help your body adjust to the changes. Get to know the seasonal healthy foods. You should find a way to eat healthy.

You can't say enough about boosting your mood. Here are six ways to boost it quick. It's the little things that help you find happiness. Of course there are foods and food preparation that can make you happy.  And don't forget exercise or any activity as a mood booster.

Lets not forget the importance of our brains. Start by giving it the proper nutrition it needs to stay healthy. Saturated Fats, not only clog the arteries, but can also hurt the brain. Time to learn the good and bad when it comes to fats. Sounds repetitive but brain health is important. Your brain's best diet!

In health news, due to a computer glitch smokers will not be forced to pay higher insurance premiums. This means that we can expect insurance rates to skyrocket even higher for the rest, including the healthy.

People are living past 90 and their functions are improving. You can read more here.

The battle of the sexes has men as the winners when it comes to weight loss. Women don't despair and try these solutions.

Here are some strange but true health tips.

How far will you go to train? Are you so advance that you can go until you are exhausted?  If done right, Crossfit may have extreme results as gymnastics meets Olympic weightlifting. But beware of the downfalls!

Finally, Don't be a Biggest Loser. It seems the show is sending a wrong message and can be dangerous.

Health Week Tips-Day 4

Ever hear of G-BOMBS? Apparently it is great for weight loss and longevity. G-BOMBS stands for greens, beans, onions, mushrooms, berries and seeds. I sometimes combine them into one powerful meal. I sautee  onions and mushrooms and add various greens such as turnips, beet greens, kale, etc.

I add a bean(pinto, red, kidney, garbanzo, etc.). If they are from a can, I wash them to lower the sodium. The spices I use are turmeric, black pepper and garlic salt. On the side I'll have a variety of berries such as blueberries, blackberries, etc., and I'll either consume some sunflower and pumpkin seeds, or add chia seeds to the greens, beans, onions and mushrooms. I'll do this for a couple of meals a week. Total GBOMBS meal at once, while mixing them with other foods at other meals.

Your cheapest and most beneficial home exercise equipment is a jump rope. Works muscle, burns fat, and pumps the heart.

Exercise not only builds the body, it also helps the mind.

Cut onion tears by lighting a candle when you chop or cut onions. Wash your hands with mouthwash to rid them of the onion smells.

There is new evidence that artificial sweeteners may be getting a bad rap.

Health Week Tips-Day 2

You know that people are happier on Fridays than they are on Sunday. On Friday they anticipate their weekend, on Sunday they anticipate their workweek. Yes people have strange perceptions about what makes them happy.

Super Food of the day: Summer Squash. Find great recipe ideas here, here, here, and here. Lately, I've been on a sauteing  kick lately so this one is up my alley. I like sautéing most of my veggies.

How would you like to go on the dark chocolate diet? The chocolate must be cacao. Also it must be eaten sparingly for the most benefit.

Coffee, much like alcohol, keeps being on again/off again when it comes to health. Just like alcohol, moderation is the key. Here are some more benefits of one cup a day.

Exercise tips of the day: Easy exercise tips would be an interest to anybody. The information is priceless.

Must have home exercise equipment: Resistant Bands. These are affordable and you can build your resistance and muscle with easy moves.

I live on the 15th floor and many times I will take the stairs rather than going on the elevator. Until now I only went up. Well it's time to go down, too!

Want to boost your mood? Try these simple solutions.

Whatever you do, don't let them see you sweat tips.

When it comes to the sun, we might like the summer, but too much sun can cause problems from wrinkles to cancer. It takes only 20 minutes to have our fill of daily Vitamin D. Although people shy away from them, there are some excellent self-tanners on the market.

Healthy Facts About Healthy Nutrition

Over the years, I have made and seen many mistakes when it comes to nutrition. I remember the all-you-can-eat salad bars. Most of the healthy ingredients were offset by the unhealthy ingredients. If you used prepared salad dressings, your fat and caloric intake(not to mention sodium) killed the benefits of the healthy ingredients. Then you had the 'extras' that weren't at all healthy like pasta salads and chicken wings!

I usually make my own dressings, with extra virgin olive oil and vinegar. The vinegar is mostly balsamic, but I also use red wine, apple cider and even distilled. I like experimenting and alter the flavor by either increasing the oil or the vinegar. My spices are limited or no (sea or Kosher) salt, turmeric, black pepper, basil, oregano, and garlic salt to name a few. If I do buy the commercial dressings, I look for lowest fat, sodium and sugar contents. Stay clear from the bargains because they aren't the healthiest. I also try to only use the serving size, because you run into trouble when you over indulge, as most do.

If you want ingredients for a super salad start here. Although, I prefer my chard and kale cooked, and spinach can go either way, I am not one to use them in my salad. Now, note #9:

No. 9: Iceberg Lettuce

Portion: 1/6 of a medium head
Calories: 10
Carbs: 2 grams
Fiber: 1 gram

Iceberg lettuce may be the most popular of all the salad greens, but it's definitely not the healthiest diet choice. Although the calories may be comparable to other salad greens, the nutrients are not. Still, crispy and inexpensive iceberg doesn't completely deserve its bad reputation. "It has a high water count so it contributes to your daily fluid needs," says McVaugh, "and it is still a vegetable."

 

I always said that iceberg isn't really healthy per se, other than being a good water source that helps you fill up quicker. It shouldn't be eaten alone because it has very little nutrients.

 

Whatever nutrition you are on, you're asking for trouble if your idea of vegetable is the potato with your meat. Vegetables should be what people consume most during their meals. You will notice that most times there is a list of foods that can fight what ails you, vegetables are always on the list. So don't be surprised at the foods that boost your brain power. Speaking about brain-boosting foods, there are more here.

 

If you need to burn fat fast, try these foods. I talked about the importance of fiber, now meet some fiber bombs. If you need energy, try these foods. There are low carb fruits that can help if your diabetic.

 

So most of us have been told our fill on the healthy foods, but what about those to avoid? There are those that appear to be healthy, but aren't. It always pays to look at the flip-side of the coin. When it comes to frozen foods, I try to avoid them unless absolutely necessary, except for frozen veggies. I will admit that at one time they were a staple at work and they did help me stay healthy. I think they are OK if used occasionally because they are usually high in sodium. Here's the best ones for weight loss.

 

Here are facts and fiction about ways to boost your metabolism.

Eggs are a perfect nutritious food but should be limited to four a week.

 

You can bet there will be more to say about healthy nutrition, because it is a central issue for healthy lifestyles.

Workplace Wellness

In an email I received some shocking news that never dawned on me. Spending 40 hours, or more, at work may not be the healthiest of environment. The most germs are found in the break room. The email was from the Cleveland Clinic:

And the award for dirtiest spot in your workplace goes to cafeterias and break rooms. Wash your hands or use sanitizing gel before eating.

When you think about germ hot spots at your workplace, the last place you probably consider is the break room, where you prepare and eat all your food. Well, we hate to ruin your appetite, but office kitchens and break rooms have even dirtier surfaces than the restrooms. Some of the most germ-infested areas: microwave and refrigerator door handles, vending machine buttons, and the kitchen sink faucet. Wiping down surfaces with cleansing wipes and washing your hands before eating can help keep you safe from germs and minimize your risk of getting sick. ~~~~~~~~~~~~~~ You can bet that I am going to be more careful at work, and possibly eat outside. Your overall health at work tends to suffer, but there are ways to stay healthy at work. There are also ways to have a healthier work life.  Here are some literature and resources you might be able to use on the topic and beyond. Watch for burnout, which leads to emotional eating in women.   Staying healthy at work should be a priority. In winter it is 10 times more challenging to stay healthy. Don't stop washing your hands often, especially after using the washroom. Here are more tips.   To save money and preserve your health, bring your own food. Most restaurants don't rally offer healthy meals and aren't exactly germ free. Other workplace wellness tips are here.

The Enemy Within

Stress is a part of life in today's hectic world. We have too many responsibilities and demands placed on our shoulders and not enough time to do them. That is basically the stress factor that can skyrocket out of control unless you nip it in the bud. Stress comes hand-in-hand with anxiety at times and that can lead to depression. I do believe that stress is the cornerstone of most mental health issues.

So where can you start to eliminate and/or cope with stress? Start here. My mood boosting entry will give you a start. Here are some simple ways to reduce stress. The site is loaded with stress reducing ideas. Here are some common stress triggers and how to beat them.

Meditation seems to work along with the other relaxation techniques found at the bottom of the page. Stress relief can sometimes be surprising and simple. Need more?

When all is said and done, perhaps stress can be managed by managing time. My personal stress comes from being late. Giving myself some time, I may experience stress, but I end up conquering it.

For now try it once and if it works stick with it. There is also a product that seems to relieve stress and anxiety and it works.

4) The Deadliest Habit

Time to tackle the biggest risk to everyone's health that is addicted to the problem. So powerful is this Siren's Song that people will continue to do it until they die. A death sentence is inevitable with this highly addictive and most detrimental to one's health after merely a few uses. Yes, it's time to talk about smoking and nicotine.

Smoking is a tough subject to tackle. A highly addictive, over the counter drug, cigarettes prove that nicotine is a highly addictive drug. Cigarettes have gone up over 500% in price since I quit, and their sales are still going strong. I smoked 3 packs a day at $2.50 for a pack of Marlboro. Today, if I was still alive, I would be paying $30 a day!

Quitting is the biggest problem for those addicted to nicotine. Nicotine is so strong that the addicts sometimes employ underhanded means to get a puff. Especially where smoking is restricted and there is a long time span to smoke, such as airports.

Smoking is a touchy subject. People don't want to be deprived of what they perceive is their right, but is actually an addiction that will kill them and lead to a number of health problems. Smokers can't perceive the fact that their health problems are why healthcare fees are astronomical.

Quitting smoking is an individual commitment, because what works for one may definitely NOT work for the other. I was able to quit Cold Turkey. This may not work for the thousands who want to quit.

I can offer tips after tips, after tips on how to quit. The bottom line is that the smoker has to WANT to QUIT, or there is no quitting.

Although I know that this is a touchy subject and I know that smokers are going to smoke regardless what they say, this will be a recurring topic on this blog.