Weight Loss

 

Diet for Weight Loss Weight Loss Weight Loss What you are putting into your body is exactly what you are getting out of your body. There is no one perfect diet for everyone. With that said there are certain lab tests along with a comprehensive nutritional history that would identify what type of diet might be right for you. It seems that there is a new Diet that sweeps the nation every other month. I will not go into what is good or bad about them. I will just say please use common sense. What we (science) do know is that diet without exercise will only give you about half the benefits of diet and exercise together. The Five Food Groups

Grains. Cereals, pasta, rice and bread. The best types are non-refined. Grains are a good source carbohydrate, fiber iron and the B vitamins. Vegetables. Fresh, canned frozen or blended. The top five vegetables are spinach, carrots, broccoli garlic and tomatoes. Good source of antioxidants (vitamins A and C) and fiber. Fruits. Fresh, canned, frozen or blended. The top five are oranges, grapes, strawberries, grapefruit and apricots. Good source in antioxidants (vitamins A and C) and fiber. Meat and Dairy. Fish (including shell), poultry, all meats, yogurt, eggs and milk. Best meats and dairies are cold water fish (oily), turkey, low fat or fat free dairy products and lean beef. Good source of protein. Sugar and Fats. Cream, margarine, butter and sugar. Best to use unrefined oils that are low in saturated fat. Good source of vitamin A, E and K.

The Basics If you are feeling unhealthy there are certain foods that you should avoid or keep to a minimum. Below you will find a list of the foods that you should avoid: Sugar Sugar has been linked to heart disease, candidacies and certain cancers and can cause anxiety. Sugar also weakens the immune system leaving you more susceptible to infection. Unhealthy Fats These fats also are linked to certain cancers and obesity. Be aware of how much you consume. Caffeine The jury is still out on caffeine. What we do know is that caffeine in amounts greater than 200 mg results in elevated blood pressure, osteoporosis, poor circulation, feeling dizzy and the shakes. Caffeine is also very hard on the stomach. Salt Most people consume way too much salt. We all know that salt can lead to high blood pressure. It also upsets the sodium potassium balance in our bodies. This in turn can interfere with the lymphatic system. Alcohol Alcohol is another substance that most people consume too much of. Besides running the risk of addiction, alcohol can contribute to obesity, high blood pressure, diabetes and certain cancers. Alcohol in moderation can be of some benefit, but should not be used for stress relief. Learn other positive ways to deal with stress. Refined Carbohydrates Refined Carbohydrates stimulate insulin production and can lead to obesity. They are also harder to digest. This is just some basic knowledge. Educate yourself on what type of diet maybe appropriate for you. Ask your doctor about vitamins and what roll they will play in your health and recovery. Learn to eat 5 smaller meals a day for easier digestion) and to maintain your energy. You may want to even consult with a nutritionist to help draw up some quick and easy meal plans. Learn to make the most of your food. Your body will thank you for it. The Importance of Diet I cannot say enough about getting into a practice of eating a good diet. What you eat and how you eat will determine the quality of your health in the future. Diet is the cornerstone of living holistically. Allow for food to become a vehicle for living responsibly. A lot of us have lost sight of this. Food is sacred as is your body. Choose wisely. Ten Tips for healthy weight loss: - Use both diet and exercise - Eat breakfast everyday - Drink a glass of water before every meal - Increase your fiber intake - Eat 5 small meals a day - Don't drink your calories - Fruits, vegetables and popcorn make excellent snacks - Take atleast a 10 minute walk everyday - Get 10 minutes of weight training in (at least 3 times) a week - Breathe deep from the abdomen