- Diet & Weight Loss
Dieting, Exercising, Eating Right But Can't Lose Weight
Many people today appear to be doing everything right in order to get rid of unwanted fat but are not getting the results they expected. They are dieting, exercising, avoiding fattening foods and eating healthy but are still not able to reach their optimal weight or get anywhere near it. Why are so many people who are working so hard at weight loss unable to reach their weight loss goals?
Low Carbohydrate and Calorie Restricted Diets
You may be doing all the right things but if you are doing them in an unhealthy manner you will not get the results you expected. Many people have been convinced that calorie restricted diets are the key to effective, long-term weight loss. However, the low carbohydrate or no carbohydrate diet is not only ineffective but it is unhealthy. Studies show that between one third and two thirds of individuals who try to lose weight by restricting carbohydrate calorie intake gain most of it back within two years.
Many choose to over-restrict calories which is unhealthy and can work against you. Consuming fewer calories daily than are needed for natural body functions triggers a safety mechanism, which prevents the burning of excess fat. The body holds on to the fat as an alternate source of energy and burns muscle instead. As muscle is lost over time the metabolism begins to slow, which slows the fat burning process making it even more difficult to lose excess fat.
There are a couple of problems with restricting calories. 1) It is only done on a temporary basis for the purpose of weight loss. When the normal eating is resumed the weight excess weight returns and 2) excess fat accumulation is more complex than eating too many calories daily. In fact, many people today who are not overeating are storing unwanted fat as they age. Understanding all factors that contribute to unwanted fat gain is the key to effectively reaching and maintaining an ideal weight.
Other Factors Besides What We Eat That Prevents Effective Weight Loss
Adding chronic stress to the mix makes gaining weight easier than ever. In combination with high cortisol levels in the blood, the body automatically begins to store fat. Leptin is a hormone that tells the body when we are hungry and satisfied. Research shows that some individuals have developed a resistance to leptin and others have low levels of leptin due to zinc deficiency. This leads to food cravings and an insatiable appetite.
The rate of fat burning is dependent upon the thyroid. When hormone levels are low, fat burning decreases, causing low energy levels and fatigue. For this reason calorie starved diets are ineffective. Healthy hormones are dependent upon a healthy diet and adequate daily calorie intake. Serotonin is designed to signal satisfaction from food intake.
Effective serotonin function is dependent upon satisfactory protein intake in order to maintain adequate levels in the body. When serotonin levels become low, cravings for unhealthy simple carbohydrates begin to develop. Individuals who produce high levels of cortisol have been found to have low serotonin levels.
Today more than ever we are exposed to toxins known as xenoestrogens which mimic hormones in the body and cause weight gain. Sources of these toxins are food additives, water, plastics, solvents, pesticides, soaps and cosmetics, birth control pills; livestock fed hormone drugs and car exhaust.
All of these contributors to fat accumulation suggest that long-term weight loss has nothing to do with over-restriction of calories and everything to do with lifestyle. It is not so much how much we eat, but what we eat (what we eat plays a huge roll in how much we eat), and how we deal with stress, inactivity and exposure to toxins.
Healthy & Effective Weight Management
The healthy and effective approach to weight management is to supplement and support a healthy diet in order to reach and maintain a healthy weight.
A whole food diet is the key to efficient fat burning and optimal health. The healthy, whole food diet avoids artificial colors, flavors, sweeteners, animal products and by-products, cholesterol, saturated fats and trans fats. Avoiding animal products means to limit meat and dairy to five percent or less of daily caloric intake.
The ideal weight loss program emphasizes detoxification, nutritional support and avoidance of known food allergens such as gluten, wheat and dairy. Important components of the program are plant-based protein powder, plant-based fiber powder, all natural energy drink and detoxification tea.
A Gentle Body Cleanse
For most people a body cleanse is essential to overcoming weight loss plateaus, particularly if you are over forty. It is effective at unclogging the toxic drains (the liver, the kidneys and the colon) of the body and at helping to restore proper elimination.
Most adults believe they are experiencing regular, healthy bowel movements and are not. A botanically based body cleanse will help restore normal daily elimination, which will help improve all body functions. Coroners often find colons that are more than 75% clogged with waste matter. The walls of the colon are intended to absorb nutrients but low fiber, high fat, high sugar foods create a build up on the colon walls, which inhibit proper nutrient absorption. This causes the systems that clean our blood and intestinal tracts to back up. Symptoms of fatigue and irritability begin to develop. Health issues often follow. The inability to absorb nutrition from the diet is associated with low-level chronic inflammation, which leads to obesity1. A total body detox allows the body to efficiently burn fat once again. A diet high in simple sugars and carbohydrates found in processed and stripped foods such as white flour, white sugar and white pasta products is a main contributor to weight gain. After consumption, these foods convert to glucose much too rapidly causing a blood sugar spike, which leads to rapid fat accumulation.
The liver is the body’s number one fat burner. The main reason detoxification is an important part of burning away unwanted fat is because toxins impair liver function. If the liver is not functioning properly, reaching your ideal weight will not be possible. Nutritional support is often necessary because even on the healthiest of diets foods are not as nutritious as in the past, due largely to mineral depleted farm soils.
The obesity epidemic and the large increase in the occurrence of degenerative diseases in aging North American adults today is largely due a poorly functioning liver. Most people over the age of forty have impaired liver function and are completely unaware of it. The liver is the body’s number one fat burner. When unexplained weight gain occurs, the easiest solution is often sought without looking for an explanation as to the cause, which almost always leads to more health problems and does not result in long-term weight loss.
There has been a gradual change in the North American diet and lifestyle over the last one hundred years that has caused declining liver function. Easy weight gain in aging adults is evidence when the liver is not operating at peak efficiency. Past the age of forty overweight individuals (especially women) are experiencing a number of serious health conditions which further indicates a poorly functioning liver. Health conditions include recurring headaches, most allergies, unexplainable weight gain, loss of energy, premature aging, poor memory and concentration, fluid retention, high cholesterol, aches and pains in joints and other body parts and the onset of major diseases such as diabetes, cancer and heart disease.
Recent research at John Hopkins’s university sheds light on the cause of poor liver function in adults over the age of forty. The university coined the term " intrahepatic stones" which are stones in the liver characterized as toxic substances trapped within hardened bile. Over time these tiny stones multiply into the thousands, which leads to congestion of the bile ducts. Once the ducts become congested the body is unable to effectively detoxify and use food to maintain the health of the body. Nearly all health conditions are linked to impaired liver function. Unlike the stomach or the bowel, which will clearly tell you when something is wrong, the liver reveals no direct symptoms.
There a several contributing factors to the development of gallstones in the liver, which include toxins, absorbed from the air such as pollution, through the skin mostly from personal care products and from a highly processed diet. Prevention is an important component to long-term good health. Be conscious of environmental toxins and avoid them as much as possible. Make sure the personal care products you are using (hair and skin care products) do not contain unnatural ingredients, which will overburden the liver. Sixty percent of what goes on the skin is absorbed into the blood stream and ends up in the liver for filtering.
Approximately ninety percent of the diet consumed by most Americans is processed foods and fast foods, high in damaged fat, unbalanced salts, simple sugars and various toxic chemicals. Processed foods are dead foods. They are nutrient deficient and bring disease and slow death to the body. They are a major contributor to clogging the toxin drains of the body, including the bile ducts in the liver.
Most weight loss and health improvement diets do not emphasize the importance of unclogging the toxin drains of the body. A properly balanced diet which avoids toxic foods in combination with a healthy lifestyle is no longer enough to get the body back into peak fat burning and health promoting condition. When a body is overloaded with toxins, it will hold on to stored fat to help the body protect itself. Once these toxins have been removed from the body fat burning will continue.
Properly functioning kidneys are essential for effective weight loss. The kidneys have several functions, which include regulating acid content in the blood. It is has been well established that low-level chronic inflammation is linked to obesity and that acidosis and chronic inflammation are connected. The cause of low-level chronic inflammation is covered in chapter 5. Consuming a diet high in processed foods, fast foods, meat and dairy are among the leading causes of acidosis. In addition to eating a healthy diet consisting of eighty percent alkaline foods and twenty percent acidic foods, the 7-day cleanse and detox tea are capable of cleansing the kidneys. Once normal kidney function resumes, the acid/alkaline balance will be restored; chronic inflammation will diminish which, when combined with normal liver and colon function, will lead to the rapid burning of excess fat.
Herbs to look for in body cleanse formulation:
Senna — A powerful treatment for constipation.
Astragalus — Classic energy tonic.
Rhubarb — Cleanses the intestines by removing debris and then acts as an astringent and antiseptic to cleanse and sanitize.
Psyllium — A non-digestible fiber, helps scrub the intestinal tract, loosening and cleaning toxins.
Milk Thistle — Relieves constipation.
Aloe Vera — Traditionally used to treat constipation and to treat intestinal infections.
Nettle Leaf — Astringent, diuretic; strengthens and supports the entire body.
Cascara Sagrada — Encourages muscle contractions and tones relaxed muscles of the digestive system.
Buckthorn — An effective and safe laxative.
Slippery Elm — A fibrous bark, which acts as a gentle laxative to soothe the digestive tract.
Meadowsweet — Soothes the mucous membranes and inflammation of the digestive tract.
The idea weight loss program should include a daily diet plan with key supplements designed to provide needed detoxification support necessary to overcome the plateaus and maintain a healthy weight and good health. The program should also allow for maximum absorption and utilization of foods consumed. Detoxification is the first step to overcoming the weight loss and health improvement plateau. The second is found in the nutrition in the of a good weight loss supplement program.
Natural Nutritional Support
Exposure to environmental toxins is greater today than ever before. Environmental toxin increases oxidation in the body, which leads to weight gain and various degenerative diseases including cancer and heart disease. The amount of antioxidants required to combat oxidation leading to various health conditions can no longer be found in a healthy diet alone. The effective program will provide complete daily nutrition support, which only comes from whole food sources. This is the healthy and nutritional approach to weight loss and optimal health.
A healthy diet fat burn with a natural supplement program is an effective way to lose weight and stay slim because you're going to fine tune your whole body to more effectively burn calories. When the body is able to function the way it was designed to, getting rid of excess fat is easy. Overeating on a regular basis will naturally result in unwanted fat, but many people today are gaining weight that are not overeating. When the body isn't functioning properly, energy from food (calories) is stored as excess fat instead of burning fat for fuel. Healthy long-term weight loss not only requires a healthy liver, but healthy digestion and an efficient metabolism. Eating a healthy diet with Arbonne’s nutritional support will help restore proper digestion.
Healthy digestion is an important part of weight management. Many people with digestive problems do not realize they are lacking the enzymes and healthy intestinal bacteria to promote healthy digestion. A body rich in healthy intestinal bacteria is a major component to overall health. Digestion plus also contains a fiber-like substance called prebiotics, which attach to probiotics during digestion, increasing the survival rate and utilization of the bacteria in the intestine. The best type of bacteria to look for is called Bacillus Coagulan because it is more resistant to destruction in the stomach than other types of bacteria. Therefore, the body will utilize a high percentage of these bacteria. Most companies use lactobacillus or other bacteria, which have an inferior survival rate in the stomach.
Tap water has been found to contain several chemicals that originate in many of the personal care products we use. These products are called counterfeit estrogens, which are known to lead to rapid weight gain. Weight management is dependent upon a high fiber diet and proper intake of clean water throughout the day. Making modifications in the diet to eliminate these contributors to weight gain will make your journey to your ideal weight much easier. In the last fifty years there has been a gradual decrease in fiber rich foods from the American diet. Experts are warning that a critical fiber deficiency is eminent. The scarcity of fiber is now being studied very closely in its relationship to heart disease, diverticulitis and intestinal disease.
Fiber has become one of the most discussed nutrients for improving health and preventing disease. Presently, there are two health claims that appear on food labels promoting high fiber foods as a preventative for certain types of cancer as well as heart disease. Every meal of the day has seen a decrease in fiber rich foods due to the popularity of quick and easy, but fiber deficient pre-packaged foods, which crowd most supermarkets today. For decades the processing of fruits and grains had already been contributing to fiber deficiency. Today, the disappearance of fiber from the diet has been greatly increased as a result of the food industries efforts to replace a nutritional meal with pre-packaged foods and snacks.
Refining foods removes most of the fiber content. A prime example is white flour, which is used in so many of the foods today. It has approximately 75% less fiber than whole grain flour. Brown rice has four times the fiber of white rice and whole grain pasta has triple the fiber of white pasta. Studies show that Americans consume approximately one half the required daily intake per day. Experts say that eating fiber rich foods could have a huge impact on prevention and treatment of type 2 diabetes, cardiovascular disease, irritable bowel syndrome, breast cancer, gallstones and the treatment of obesity2.
Research clearly shows that a long term, low fiber diet of less than 20 grams of fiber per day is associated with colon cancer and obesity. Fiber is a carbohydrate that cannot be broken down by the body and contains almost no calories. Animal products do not contain fiber. The only sources of fiber are from plant foods such as whole grains, seeds, nuts, beans, vegetables and fruits. There are two types of fiber, soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel material in the stomach, which slows the rate at which food passes through the digestive tract. The slowing effect of fiber has been found beneficial in regulating blood sugar in diabetics.
Studies have also shown that soluble fiber is effective in lowering blood cholesterol. Another benefit of the slowing effect of soluble fiber is a sustained feeling of fullness, which helps prevent overeating. This type of fiber is referred to as a bulking agent. It promotes bowel elimination and regularity by absorbing water and softening the stool. It may help in the prevention of colon cancer, diverticulitis and hemorrhoids.
Fruits and vegetables are the best sources of fiber because they contain both soluble and insoluble fiber. Fruit and vegetable juices are not a substitute for eating raw fruit and vegetables since most of the fiber has been removed. It is best to eat the edible peels and seeds as well. (Organic fruits and vegetables to not contain unhealthy wax coating preservatives). It is important to note that fiber doesn't work without adequate amounts of liquid. Fiber supplements are fine as long as you drink plenty of water with them.
Without adequate amounts of liquid, fiber will have the opposite effect, which are constipation, gas and bloating. Many high fiber foods have some of the liquid needed for them to be effective, but it is still important to drink plenty of healthy liquids on any high fiber diet. Fiber intake should be increased gradually to give the body time to effectively make the adjustment. Adding fiber too rapidly to the diet may cause gas, bloating and diarrhea. Adding 5 grams per week until you reach the recommended daily intake is best. Many high fiber foods are low in calories. Fiber naturally binds to water creating calorie free volume in the stomach, which promotes a feeling of fullness and satisfaction after eating. High fiber foods tend to be difficult to swallow if they aren't chewed adequately. This slows down the eating process and gives the stomach more time to signal the brain that it is full. This usually is about a twenty-minute process.
Healthy diet weight loss is the best way to lose weight and keep it off. It is an easier and more effective method to lose weight than low calorie or no calorie diets, which are not only unhealthy, but are ineffective for long term weight loss. Eliminating foods that contribute to slow metabolism, an inefficient liver and a sluggish digestive system is essential. A healthy diet is not only the easy and effective way to burn fat, it can also be very enjoyable. Arbonne’s Daily Fiber Boost (part of the 30 days to fit kit) contains only plant-based fiber (apple pectin, inulin, pea fiber, citrus pectin, apple pectin, orange fiber, beet fiber) consisting of both soluble and insoluble fiber.
Protein Shake Mix
For years it was believed that animal protein was the only good source of protein because it is a complete protein source providing all 9 essential amino acids the body needs from food. Today research shows that eating a variety of plant-based foods supplies all the essential amino acids as well. A yellow pea, brown rice protein powder combination is gaining popularity due to the great taste and high bioavailability. The processing of both pea and rice protein is completely natural which prevents the denaturing of the protein.
The first step in extracting protein powder from brown rice is grinding the rice into flour. Next, enzymes are used to separate the protein from the carbohydrates and fiber. The end product is a naturally produced, hypoallergenic, easily digestible protein. Yellow pea protein uses a water-based process, which is also very natural, does not cause allergies and is easy to absorb.
The rice and pea protein are combined to create the complete amino acid profile needed by muscles, which dramatically increases bioavailability. Research has found that plant based protein lowers cholesterol levels and has a positive impact on the overall health of the body. The rice, pea protein combination also has a branch chain amino acid profile similar to whey (but without the harmful side effects) making it an excellent choice for building and maintaining muscle.When choosing a protein powder supplement it is important to look for a product that is balanced. When protein is consumed in the diet, it is accompanied by many other nutrients for maximum health benefits and effectiveness. The ideal protein powder is formulated to be a well-balanced protein supplement. It contains a blend of rice, yellow pea and cranberry protein for maximum plant protein bioavailability. It is loaded with vitamins and minerals, coenzyme Q10, alfalfa powder, kelp powder and ginseng powder. It is a nutritionally balanced, highly bioavailable product making it the ideal supplement for rapid, healthy muscle development when used in combination with an effective resistance-training program.
Natural Energy Drink
The use of high quality herbs in weight loss supplements can be very beneficial for any weight loss program. Key areas where nutritional support is needed are energy level, mood and appetite. The ideal energy drink is effective at boosting energy, alertness and cognitive response. It should also promote endurance and enhance motor response. The perfect key ingredients are Guarana, Green Tea, Taurine, Panax Ginseng and Rhodiola Rosea:
Guarana - Guarana was discovered in the 1700's by a German botanist named Theodore von Martius. Martius isolated a bitter, white crystalline substance, which he named guaranine in a chemical examination of guarana seeds. Guaranine is naturally occurring caffeine found in Guarana. What makes it different from the caffeine found in coffee is that it is bound to sugars, acidic compounds and soluble complexes which coffee caffeine loses in the roasting process.
Caffeine in coffee is a stimulant that can give you a false feeling of energy, causing your body to experience a spike and crash syndrome. For a while you feel recharged but before you know it you crash. Scientists have found that guarana releases its caffeine gradually causing sustained energy over a long period of time.
In a 1997 study, scientists found that guarana is effective as an energy tonic, for mental sharpness and as a long-term memory enhancer with both single and chronic doses. They discovered that the whole seed extract performed better than equal amounts of either caffeine or ginseng. A Brazilian research group, who has been studying guarana's effect of increasing memory, believes it to be linked to essential oils found in the seed.
There is a U.S. patent filed on several plants including guarana for promoting sustained energy and mental alertness without nervousness or tension. Guarana is often used in combination with other plants to promote weight loss by creating a sense of fullness.
Green Tea – A 1999 study featured in the American Journal of Clinical Nutrition found that green tea extract increases fat burning. The study found that Green Tea caused a 3.5 percent increase in expenditure of overall energy and that the amount of energy coming from fat increased from 31 to 41 percent.
Taurine – L-taurine is a non-essential amino acid. It is non-essential because the body produces it. However, deficiencies can occur due to improper diet. Lack of key nutrients including vitamin A, zinc and B6 will prevent the production of taurine. Taurine supplements have been effective at restoring “youthful” energy levels.
Panax Ginseng – Besides being well known for its ability to enhance energy, Panax Ginseng is found to be effective at improving memory and concentration.
Rhodiola rosea – Known for its effectiveness at improving mental function and overcoming fatigue.
Together these herbs are a powerful adaptogenic blend promoting balance and increasing resistance to stressors coming against the body. Combined with B vitamins and chromium they create synergistic properties that greatly enhance energy without the harmful side effects of caffeine and other toxins found in most energy drinks.
The ideal detoxification tea is a gentle cleansing formulation to help with daily liver cleansing and total body detoxification.
Designing an effective daily meal replacement
Protein Shakes Ingredients
One or two shakes can be consumed daily as meal replacements. Adding the following whole foods ingredients to all protein shake recipes will not only make them the ideal, healthy, weight loss meal replacement but they will be completely filling and satisfying (To make shakes more filling use either almonds or brown rice). For the best blending experience, a powerful blender such as a Blendtec or Vitamix is should be used.
North Americans typically consume a diet high in processed foods and low in whole foods. Almonds are an excellent example of a whole food. They contain manganese, vitamin E, fiber, magnesium, copper, tryptophan, phosphorus, riboflavin and protein.
Almonds are particularly beneficial to your health when eaten raw with the skin. Studies show that when the skin and the nut are eaten together, vitamin E and antioxidant flavonoids are significantly increased in the body. The skin contains twenty powerful antioxidants found to be effective in disease prevention.
Almonds have been found effective in promoting weight loss. Studies show that when consuming the appropriate number of calories needed daily from healthy sources, enriching the diet with almonds helps shed the pounds. Almonds are high in healthy monounsaturated fat, which increase fat burning3. Many people avoid almonds because of the fear of weight gain but studies show that those that consume almonds at least twice a week are less likely to gain weight than those who never eat almonds. In subjects tested it was discovered that almond consumption which resulted in an increase of several hundred calories per day only slightly increase total daily calorie intake because test subjects found the almonds so satisfying that they ate less of other foods than normal. Even the extra calorie intake was only partially absorbed because of the high fiber present.Research shows that regular consumption of almonds lowers consumption of animal protein, trans fatty acids, sugars, sodium and cholesterol. Highly nutritious foods are satisfying, which eliminates cravings for unhealthy and unsatisfying foods high in sugars and unhealthy fats.
Many people who are trying to lose weight will not eat avocados because they are high in fat. In fact, most people believe fat is fattening and won’t eat any food with high fat content. The truth is that all fats are not equal. Not all fats make you fat. Healthy fats can actually promote weight loss.
Avocados are rich in healthy monounsaturated fats. These fats work together with other key nutrients contained in the fruit to promote weight loss. Monounsaturated fat is a slow burning fuel, which allows the feeling of fullness to be sustained longer, which also helps to promote weight loss. One recent study found that people consuming a diet high in simple carbohydrates gained fat around the midsection, while those who ate a diet rich in monounsaturated fats lost fat around the midsection.
Why do some fats make you fat, while others promote weight loss? The typical North American diet of cooked and processed foods is high in saturated fats, trans-fats from hydrogenated oils which do not contain adequate amounts of natural enzymes necessary for proper fat function in the body. In addition, these fats are solid at room temperature, which puts a heavy toll on the body. Over time the body’s fat burning ability becomes severely impaired. The body then begins to exhibit health conditions such as heartburn, indigestion and irritable bowel syndrome.
These are signs of an over-stressed digestive system. If a nutrient deficient diet has been consumed for a long period of time, it will take some time for a healthy diet to restore the body to maximum fat burning capacity. Replacing an unhealthy diet with a healthy diet, which is high in monounsaturated fats such as avocados, is the key to reaching and maintaining a healthy weight.
Avocados are rich in enzymes, which are needed by the body to promote healthy and long-lasting weight loss. When enzymes are missing from the diet, the body does not utilize vitamins, minerals and fats. The body then becomes stressed, causing food cravings and weight gain. Enzymes work together with the high monounsaturated fat content in avocados to increase the body’s fat burning capacity. Locally grown, organic avocados are the best source of natural enzymes. Other good sources are papaya, grapes and pineapples.
Avocados are considered to be one of the most nutrient dense fruits. They contain vitamin A, B complex, C, K and a variety of minerals which include iron, copper, calcium, magnesium and potassium and omega 3 fatty acids. All of which are important for healthy metabolism and effective weight management. They are also rich in lutein and soluble fiber. One three ounce serving contains five grams of fiber. A diet rich in fiber is necessary for effective weight loss. Avocados are a better source of protein than milk. They contain all the essential amino acids, which makes them one of the most easily digestible foods. They are low in sugar and are effective at stabilizing blood sugar, which is important for weight control. If there were one thing you could do to help promote weight loss, it would be to eat an avocado every day.
Besides flaxseed, there are very few other food sources on earth that are rich in Omega 3. As a result of the industrial revolution and the processing of food to allow national and global transportation, packaging and stability, Omega-3 no longer exists in most foods today. This has not always been the case. Throughout human history mankind has eaten a closely proportioned ratio (1/1) of Omega-6 to Omega-3 fatty acids. There are 49 known essential nutrients. The omegas 6 and 3 are two of them. These nutrients cannot be synthesized by the body, but must be received from foods or dietary supplements.
The near even proportion between omega 6 and 3 are essential in order to regulate thousands of metabolic functions through the prostagladin pathways. This delicate balance between the two is interconnected with nearly every biological function of the body. Omega-3 is deeply involved in hormone modulation, immune response, behavior, IQ, inflammation, cardiovascular health and allergic reactivity. Over the last 50 to 100 years there has been a rapid change in the type of fats being eaten. This has knocked the near even omega 6 to 3 proportions way out of balance, which is having detrimental health effects.
Many people view Omega-6 as the bad oil because it promotes inflammation in the body. Omega 3 is seen as the good oil because it is an anti-inflammatory. The truth is we need both oils in balance for optimum health. Too much Omega-6 can create situations that promote chronic inflammation. The function of inflammation created by Omega-6 is to respond to injury and microbial attack. But this function is carefully monitored by Omega-3. When there is a reduction in Omega-3, inflammation gets out of control and the damage of tissue and organs occurs. Over time this creates chronic inflammation, which leads to weight gain and degenerative diseases.
Adding spinach to a fruit smoothie may seem unappealing to some. The truth is spinach does not take away from the flavor of a delicious fruit smoothie but adds to it. Spinach contains vitamins A, C, E and K, coenzyme Q-10, B vitamins, calcium, magnesium, zinc and iron. Spinach also contains omega-3 fatty acids.
Many of the most common foods in the American diet that are considered by many to be healthy, are not. One of those foods is white rice. When reading the nutrition label on the package white rice may appear to be healthy because it has been enriched with synthetic nutrients. Unfortunately, only some of the nutrients have been replaced. In addition, the food label doesn’t mention that processed white rice has a negative impact on blood sugar, which leads to weight gain and encourages overeating because it is not filling.
The nutritional value of white rice is so low that companies are required to fortify it with vitamins and minerals. White rice is actually brown rice that has had nutritional content stripped away. These nutrients include magnesium, fiber, thiamine, zinc, protein, calcium and potassium. Rice companies put brown rice through this refining process because white rice has a longer shelf life and cooks twice as fast as brown rice.
The nutritional value found in brown rice makes it one of the healthiest foods on earth. According to the American Journal of Clinical Nutrition brown rice is much healthier than white rice. Here are nutritional facts of brown rice:
Rich in Selenium - selenium is a trace mineral that is effective in protecting against heart disease, cancer arthritis and other inflammatory diseases.
Rich in Manganese - Only one cup of brown rice provides eighty percent of the body’s daily requirement for manganese. Manganese is necessary for maintaining a healthy reproductive and nervous system. It also is involved in manufacturing important fatty acids vital to the health of the body and reducing LDL cholesterol levels.
Brown rice burns unwanted fat - a couple of important keys to weight management are healthy digestion and elimination. The high fiber content in brown rice moves food through the stomach quickly, decreasing the amount of calories being absorbed. The bulky nature of fiber, which is not absorbed by the body, creates the feeling of fullness lowering the amount of calories consumed. Therefore, feelings of fullness and satisfaction are obtained by consuming smaller portions of brown rice than white rice. Brown rice can be combined with beans for a complete source of protein containing all the essential amino acids. This combination is a healthier choice than meat and will cut out the need for consuming fat promoting meats.
Brown rice is a whole grain food - whole grains have been found to inhibit the build up of plaque in the arteries, decreasing the risk of high cholesterol and heart disease. Whole grain consumption has also been associated with a lower risk of colon cancer. Studies show that the fiber content found in whole grains such as brown rice has the ability to bind to cancer causing toxins and eliminate them from the body. Brown rice converts slowly into usable energy by the body - slow energy release is necessary to maintain stable blood sugar, which is necessary for efficient fat burning.
Unsweetened, Organic, Coconut Milk
Coconut milk increases fat burning instead of storing excess calories from fat. It contains medium chain fatty acids, which have the ability to burn unwanted calories from fat in the form of energy. Coconut milk also helps stabilize blood sugar levels. It is high in manganese, which restored normal glucose tolerance to those who are manganese deficient.
Another benefit is that it contains copper, which keeps skin and blood vessels flexible and elastic.
If more sweetness is desired, frozen, pure, unsweetened, organic orange juice is a great choice. It is relatively low on the glycemic scale and is high in vitamin C. Pure Stevia is another healthy choice because it has zero calories and does not impact blood sugar. Xylitol can also be used as it is very low on the glycemic scale but takes some getting used too. It is a sugar alcohol and may cause excess gas.
Fresh or frozen fruit
Organic fresh or frozen fruit is always preferable, particularly when shedding unwanted pounds. All of the following fruits are excellent choices for smoothies. Fruits with high glycemic values (GI) are best used after a workout to prevent blood sugar spikes, which can interfere with the rate at which unwanted pounds are lost.
Low GI: Blackberries, blueberries, boysenberries, elderberries, raspberries, strawberries, sour green apple
Moderate GI: Pears, apricots, melons, cherries oranges, peaches, plums, grapefruit, pitted prunes, apples, passion fruit avocados, kiwi, limes, lemons, nectarines, tangerines, persimmons, and pomegranates
High GI: Pineapples, Bananas, grapes, watermelon, papaya and mango
Fat Burning Exercises
A proper exercise routine will allow for maximum weight loss and necessary muscle building and toning during the 30 days to fit program. Some people who are trying to lose weight assume that the harder they work during a workout designed for calorie burning the more calories from fat they will burn. The problem with strenuous, calorie burning workouts is that they are not good fat burners unless you are extremely fit. The reason for this is that exercise needs fuel to be sustained. The different types of fuel available are fat, glucose and carbohydrates. Fat, the kind of fuel we want to burn cannot be burned without oxygen.
In an intense workout the unfit body cannot receive enough oxygen to continue burning fat. So it begins to burn carbohydrates. If the intensity level increases the body will begin to burn glucose, which is readily available because it requires no oxygen. This is not the solution to successful and healthy weight loss. You may be burning calories and losing weight but instead of burning fat, you are losing muscle.
To successfully lose excess fat you need to burn fat calories. The way to do this effectively is through less intense exercise sustained over a longer period of time. Longer time is needed because lighter exercise burns fewer calories. It is important to engage in smooth, constant motion and breath deeply in order to effectively burn fat. Stopping and starting or suddenly going into strenuous mode for a minute or two may cause the body to begin burning carbohydrates.
The best exercises for permanent weight loss are walking, jogging and aerobic exercise. Weight training can indirectly effect fat burning because as muscle mass increases over time, a higher metabolic resting rate is achieved, resulting in more calories from fat being burned. It can take several weeks to several months of consistent activity before noticeable results are achieved. It's a good idea to start your workout with twenty minutes of weight training because it takes your body this long to switch to fat burning mode.
Many experts agree that walking is a great fat burning exercise. Fast paced walking will yield the best results. This will not only burn stored fat but a large amount of calories as well. Walking is a great starter exercise for people of any age who are just beginning an exercise program for weight loss.
Jogging or aerobic exercises are effective methods of healthy fat burning for individuals who are in shape. However, an overweight individual who is just beginning an exercise program will not be able to produce the oxygen needed to burn stored fat if they are trying to keep pace with others in the class. The best approach would be to begin with slow paced walks and after a couple of weeks begin to increase to fast paced walks. After several weeks of this activity, the next step could be an aerobic class or program.
Once you reach your ideal weight you will have more lean muscle mass resulting in a higher metabolic resting rate. This will allow the burning of more energy from fat per day. Staying at your ideal weight will be easy as you continue to eat healthy and engage in moderate exercise.
After a workout smoothie
Within 30 minutes after a workout is the time to take advantage of high glycemic fruit smoothies. This is when your body needs high glycemic foods to help to quickly rebuild lean muscle, which leads to a more efficient fat burning metabolism.
http://www.naturalnews.com/036701_inflammation_weight_loss_food.html, Aug 6/2012
Mark “fiber dietary,”
“Why Low Carb Diets Don’t Work?” http://www.livestrong.com/article/261285-why-low-carb-diets-dont-work/http://www.naturalnews.com/036872_belly_fat_nutrients_fat-burning_foods.html, Aug
http://www.naturalnews.com/026270_fat_health_healthy.html, May 15, 2009
Mark “Sleep Deprivation May Cause Weight Gain,”
Mark Khalid Mahmud, M.D. interviewed by Suzanne Summers, Chapter 22, Breakthrough.
http://www.naturalnews.com/025340_women_estrogen_testosterone.html#ixzz26N9vS7mA “Natural Ways to Increase Serotonin,” http://www.livestrong.com/article/26536-natural-increase-serotonin, Oct 6, 2009“Melt away health harming belly fat with a nutrient-rich diet,” http://www.naturalnews.com/036872_belly_fat_nutrients_fat-burning_foods.html, Aug 20/2012