Why is it so hard to achieve a HEALTHY BALANCED DIET?
Sadly, companies have a lot to do with this… The labelling, the word choice, the false advertisement. We live in a world full of deceit and lies.
It is what is, almost everything nowadays is processed food and finding healthy whole organic food is close to none as even when some foods are claimed to be healthy, they are actually not.
Health Canada proposed new regulations that would require companies to add warning labels to all packaged foods that are high in saturated fat, sugar or sodium. According to Global News
Here are Some acclaimed myths to be wary of:
- Artificial Sweeteners have no Sugar and therefore good for weight loss: That is so deceitful it hurts. Artificial Sweetener should never be used as a “healthier” option. In fact sweetener is worse for your weight and it is in fact proven to be linked to weight gain, diabetes and high blood pressure. The Aspartame inside it, in the contrary, makes our bodies CRAVE more Sweets and diminish our body’s ability to LOSE the food that we ate.
- Milk is often considered the best source of Calcium: Growing up we have all been told that milk strengthens our bones and keeps us strong. That is not completely factual. The truth is, you get better calcium in eating dark leafy greens, almonds or salmon.
- Saturated Fat is BAD for you: I have personally questioned myself on this one few times, and unlike the common beliefs, however Saturated fats are found in almost everything, including good foods (avocado, coconut), and more processed foods. Saturated fats can be good, it is the TRANS FAT that you must avoid, as they increase bad cholesterol and reduce the good cholesterol. Saturated fat in fact is needed for brain health and building cell membrane.
- Eggs have been viewed to increase cardiovascular disease: That is absolutely untrue, as they are very healthy for you and provide you will a great amount of protein and vitamin D, including the yolk which offers healthy cholesterol.
- All fats lead to weight gain: while over consuming fat can definitely lead you to gain weight, not all fat is bad for you. In fact, a healthy diet includes healthy fats, such as olive oil, nut, avocado, and more as these actually help you lose weight through a balanced diet with fats that keep you full for a longer time while providing our body with good nutrients.
- Salt should completely be avoided: I am one to avoid Salt, but fact is, avoiding salt has been linked to health issues such as headaches, fatigue, nausea, and low blood sugar. In fact, Bednarski suggests that instead of avoiding salt, may be better eating less processed salt that has been bleached, and trying pink Himalayan salt instead. It provides 84 trace minerals to the body.
- Juice with NO ADDED SUGAR is healthy: Marketing and labelling is commonly false and this leads to confusion for people. Truth is, a cup of orange juice is practically the same as having a cup of Pepsi. Opt for eating the fruit instead.
When you turn fruit into juice, you are losing the insoluble fibre, which is an essential nutrient and helps delay absorption of the sugar. Take the fibre away and you’re just drinking sugar and calories. There’s some vitamin C, but you would be better off taking a vitamin pill for that. According to Robert Lustig (BBC News).
Consider a New You…. Research and Assess. EAT HEALTHY.
Waking up early to workout is NOT over-rated. Working out in the AM is the Ultimate workout. You want to loose the most Fast reserve in your body? Do it before breakfast.
When’s the best time to exercise to ensure you’re getting the most out of it?
It really does Pay Not to Snooze, and wake up for an early workout.
Why? Because working out before breakfast helps you speed up the weight loss and actually boost your energy throughout the day, in turn preparing your body to an all day fat burn, and pushing your body to tap into its fat reserves for fuel, as opposed to burning off your most recent meal.
A fasted workout is the best Workout. So next time you want to Snooze and sleep in, think about your progress and your hard work. It is much harder after breakfast than before breakfast. Why not speed up your progress and do it right?
THINK ABOUT IT & COMMIT!
For more, Lose Weight – Business Insider.
Losing weight is a constant struggle, I have tried various methods, diets, workouts. To be honest, lets make it simple.
EAT WELL, EXERCISE WELL, DONT KILL YOURSELF AND DONT STRIP YOURSELF FROM HAPPINESS.
Cutting FAT, cutting CARBS, cutting SUGAR, starving yourself. You are doing it all the wrong way. How about you focus on what really matters, because your body needs fat, carbs, sugar, and damn right can’t be starved, not if you want to also Work out and BE HEALTHY.
So here is the Trick, I will send you off to a nice ENTERTAINING ride that will shock you but you will realise that this way will be healthy and reachable for you.
Here are 23 Weight Loss Tips for you to best lose it. Don’t DIET, just Finally DO-IT.
I watched this TED Talk and it made me really think. It is kind of sad if you ask me, seeing someone disabled automatically causes this feeling of unease and appreciation for someone, but maybe that’s the last thing they need.
Watch Stella Young: “I’m not your inspiration, thank you very much” and don’t be shy to share your thoughts.
It is funny actually… I was chatting with some friends about the gym and we started discussing Workouts. Boy was I ever wrong about my habits. Did you know that Weight Training is best done in the beginning of your workout as opposed to Starting with Cardio? I guess it makes perfect sense. Cardio exhausts the body, and although a quick cardio warm up is good; a full on Cardio is not worth it before lifting; you’ll be more tired and won’t have as much energy to spend on resistance training, which spikes up your fat loss during a workout.
According to The Ripped Dude:
To achieve “shreddedness,” your body needs to use your stored fat as fuel for exercise. In order to do this, you must burn off your glycogen stores first. When you weight-train, you typically use glycogen as fuel. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat! Obi Obadike
After an intense weight-training workout , your body needs energy to repair the muscles, therefore, your body continues to burn calories (energy) for up to 48 hours. This is known as Excess Post-Exercise Oxygen Consumption (EPOC). This occurs at a much higher rate after intense weight-training rather then a low-intensity and steady cardio training; and that is why it’s important to save your energy for weight lifting and finishing off with cardio.
Weight training first is great because it allows you to get to the fat burning portion of the workout faster (reaching glycogen depletion). After all the glycogen is depleted, doing cardio after weights will result in a much higher percentage of fat being burned.
Metaphor by Huffington Post:
Think about burning fat like digging for gold. You have to get through layers of dirt and rock (muscle glycogen) before you can get to the gold.
Doing cardio first is like digging for gold with a shovel. Getting through a single layer requires 32 scoops to be removed. You’ll eventually see gold, but it will take a while.
Doing resistance training first is like showing up to the same dig site with a backhoe. Now only 3 scoops are required to get through one layer thanks to your diesel fueled machinery.
So, finally, take my word for it, Save your best energy for the Weights and expand it with cardio.
Best case scenario: Start with 45 minutes of Weight Training, and finish with a 20 to 30 minutes of cardio intervals. Do this 3 to 4 times a week, at least, and see results.
A study published in the journal Memory suggests that
Saying words out loud can help you to remember them.
Canadian researcher, Colin MacLeod, a psychology professor at the University of Waterloo discovered this study and coined it: “production effect”. Speaking something out loud results in variations of the production effect on memory. Typing something out, mouthing it, or writing it down also helps, but just not as much as speaking it loudly.
MacLeod first identified the production effect in 2010, His team tested four ways of remembering by asking students to read a list of words silently, read them out loud, listen to someone else read them and listen to a recording of their own voice repeating the words. Then the students were asked to look at a long list of words and remember which ones they’d already seen.
“Silent was the worst,” MacLeod says. “It’s a little better to hear someone else’s voice. It’s better still to hear your own voice, but it’s best to produce [the word] yourself and both hear your own voice and move your own mouth.”
Another way that vocalization improves memory is in short term memory in everyday life, such as “I turned off the stove”; saying it out loud will help you remember that and wont affect you as you leave the house wondering if your house will burn down or not.
So, lesson of the day today is repeat out loud to better your memory!
Infants that are held less by caregivers show lasting changes to genes involved in immune response and metabolism, according to a study of children from British Columbia. Ottawa Citizen
If you have had a baby or know someone that has a baby, you will know that there is this unknown in baby cuddling… Should you hold the baby when they cry, should you not… So many questions, some fear that not holding them will result in attachment issues and other from the other spectrum believe that over holding them will result in attachment issues. Tough one right?
It is, but recent BC studies have shown that fussy babies that are cuddled regularly are more likely to develop normally than those who are cuddled the least. I have friends with babies and this article struck me. To be honest, I am glad to read this because although I do not have children, this particular question has always caught my attention. You can potentially ruin your child’s personality if you make one wrong move. There are so many ifs and buts, there are so many whys and hows, so many what should I do and what consequences am I looking for.
I can rest at least reassured that you really should not ignore a crying baby … imagine how they must feel, they are crying for comfort, and no one is coming, as a new born. I can imagine myself as an adult, crying in my room and my family completely ignoring me. That would alter me, that would ruin me, it would affect my trust in my family, in anyone, it would nurture resentment, independence, lack of trust, and so much more. So as I stand today, I will never ignore my baby, I will never let my blood cry on their own while I purposely ignore them. It is so sad to think of what they may be thinking and not even able to express themselves verbally. Maybe they had a really bad dream and just need that reassurance, maybe they are babies that had something happen to them in the womb and need to be comforted until they can be more independent on their own. Never ignore your baby when they are crying, no matter how fussy they may be. Support your baby, support their healthy growth, love them unconditionally.
Put yourself in their shoes for a few minutes, imagine every scenario…. Do you have the heart? Your flesh, your blood, your baby. The thought makes me so sad.
Happiness is a drug, actually, it is. Hormones is what keeps you happy, it is what drives your happiness. I workout to be happy, I eat healthy to be happy, I live Love Laugh, to be happy. Some may ask why I work out so much, why I am shall we say ¨Addicted¨.
Simple. Happy Hormones:
Dopamine: Hormone that drives brain reward system which drives well being. Doing a good job and getting rewarded for it. Seeking pleasure seeking behaviour will satisfy this too. Music is a great way to heighten your dopamine levels.
Serotonin: Hormone for mood-boosting neurotransmitters. Most effective/natural method is Exercise. Carbs are another great way to boost serotonin, and it is in fact this reason that your body craves Carbs when you are depressed or low. It is the body’s natural way of seeking self help. Indulging in good carbs like quinoa and whole grain is one thing, but bad carbs, that can just ruin the happiness cycle, and lead the body into another struggle that may deteriorate your happiness.
Oxytocin: This is the Love hormone, where spending time with loved ones and being good and kind to others stimulated happiness.
Estrogen: This hormone helps form serotonin and protects you from anxiety and mood imbalance. For women, estrogen decreases this hormone. Moreover, smoking and over exercising can also decrease it.
Progesterone: Like Estrogen, this hormone helps prevent mood imbalance and anxiety. Lack of Progesterone can be instigated with high stress and unhealthy food.
Finally, to Stay Healthy and Happy, Increase your Oxytocin by doing things that bring you pleasure and cuddles. Increase your estrogen levels with things that bring your stress level down such as yoga, meditation, and more. Keep your progesterone levels up, always eat well and exercising.
Stay Healthy, Stay Active, Stay Lovable, Stay Happy!
Alex Cromartie, a certified personal trainer and health coach who founded Clermont-based Awakened Fitness in 2013 introduces a strong article on Tips to Prevent Fitness Injuries, and it is nothing but brilliant if you ask me. I would love to share his Tips with you as they are very essential to every body builder, fitness trainer and athlete.
Enjoy your read via Tips to Prevent Fitness Injuries