13 Quick & Easy tips about Understanding and Eating Healthy Fats

 For years you’ve heard what the so called weight-loss Guru’s, & self
proclaimed Diet experts have been telling us about eating less fat &
weight loss. Now, all of a sudden the focus has switched. Today we
know that, just like calories, not all fats are created equally. The
types of fat you eat are more important than the overall amount. But
in order to stay healthy and even lose weight,we need to educate
ourselves and eat more healthy fats.

 We need to become more conscious of what we’re actually putting in our bodies. Why? Because everything affects everything, and in order to 
maintain homeostasis/balance on an optimal level we need to give our bodies what it needs.
 
It’s like servicing your car, or taking care of your pets. Some people 
take better care of their possessions, than their bodies. We always put  the right gas in our automobiles.I mean we may not always make the
optimal choice, but we should never treat our bodies like a thing
that’s on lease or like we can trade it in at the end of the year.
What we put in as far as nutrients and fuel, is what we get out as far
as cell reproduction and energy. Also the amount of information out
there can leave us confused at times and therefore we just revert to
what’s the norm. But one thing I know is that there is No one more
qualified to tell you whats right for you to eat, than YOU. But we
must be receptive to what’s going on around and in us. 

Below are some tips to get you on the right track.
Understanding Healthy Fats
1. First step would be to distinguish between healthy and unhealthy
fats. There are four major types of fats. Eat more of the good
monounsaturated and polyunsaturated fats. The two bad ones to cut down
on are saturated fats and trans fats.
2. Recognize the benefits of good fats. Polyunsaturated &
Monounsaturated fats lower your cholesterol and reduce your risk of
heart disease. They're found in foods like plant based oils, nuts(like
almonds, pistachios & walnuts) and soy beans.
3. Appreciate the special powers of omega-3s & 6s. Omega-3 fatty acids
are a type of polyunsaturated fat that reduce your risk for cancer and
other serious conditions. They also play an important role in your
cognitive functions and emotional state. Good sources include fatty
fish such as salmon, and flaxseed or walnuts.
4. Guard against the impact of bad fats. A diet high in saturated fats
and trans fats makes you prone to heart disease and weight gain.
Saturated fat comes from animal products like red meat. Commercial
baked goods often contain loads of trans fats.
5. Get familiar with how fats affect cholesterol. Cholesterol levels

 

depend more on the types of fats you eat than on dietary cholesterol.
Enjoy an egg for breakfast while you're focusing on eating more good
fats.
6. Learn about refined carbohydrates. Products labeled fat-free & low-
fat are processed & often high in sugar & refined carbohydrates. They
actually raise the risk of heart disease and diabetes just as much as
the saturated fats they're replacing.
Eating More Healthy Fats
1. USDA recommendations. Suggest that you limit your total fat intake
to 20 to 35 percent of the calories in your diet. Try to keep
saturated fats under 10-15% percent of the calories in your diet, and
trans fats under one percent.  * (But if for some reason you’re not
feeling like your energy levels are appropriate up your fats a little
keeping a record of how you feel like an hour after eating to find the
optimal amount for you)*
2. Measure portion sizes. All fats contain about nine calories per
gram while proteins and carbohydrates are only about four calories.
Eat even good fats in moderation.
3. Check labels for trans fats. Many restaurants and food
manufacturers have stopped using trans fats but check for yourself.
Read all the ingredients on the label to see if they contain any
partially hydrogenated oils. This is a dead give-away for the presence
of trans fats.
4. Eat more whole foods. Fill up your plate with natural foods
including vegetables and whole grains. It's the simplest way to avoid
the unhealthy fats in fast food and processed snacks.
* A whole food is basically something your grandparents would
recognize as a single food item. For example, a potato is a whole
food. Potato chips, which have multiple ingredients and aren't
recognizable as potatoes, are not.
5. Opt for liquid oils. Healthy fats tend to be liquid at room
temperature, so reach for oils instead of butter or margarine. Dip
your bread in olive oil and cook with canola oil at home.
6. Find substitutes. Look for alternatives to red meat and dairy
products. Dine on three bean chili instead of hamburger. Drink almond
milk or coconut milk instead of the low-fat or fat-free products.
Pizza and cheese are the biggest sources of saturated fat in the
typical American diet, so satisfy your cravings for Italian food with
pasta in marinara sauce. Or make your own pizza from scratch and use a
healthy alternative to cheese, there are a bunch of choices depending
on what you can & can’t eat.
7. Eat seafood 2-3 times a week. Many experts recommend eating fish at
least twice a week as a way to cut back on saturated fat. Fatty fish
like salmon, albacore tuna, and mackerel will have the highest omega-3
content.
You can lose weight and live a better quality of life by cutting down
on saturated fats, eliminating trans fats, and eating more
monounsaturated and polyunsaturated fats. That translates into a
little less red meat and cheese and more beans, fish, flaxseed, plant
based oils and full fat dairy products. You'll love how you look and
feel!

Self Worth/ The Fastest Road to Health & Happiness

My Self Worth = My Love For Me!

Depositphotos_6374996_l-2015My Self Worth= How much I love my Family!

My Self Worth = How I take care of My Body!

My Happiness is contingent and proportionately dependent on my Self Worth!

Nothing says I love me more than, taking care of my body. Feeding my body the proper nutrients. By getting the proper rest and exercising on a regular basis. And by continuously stimulating my mind and learning new things regularly.

I have one chance at this, and history proves that at the end of the day. Without good health and a general fitness level, life is much harder. So I’m loving myself daily.

What we do today, will affect, What we can do tomorrow! (on the other hand)

What we can’t do today. Will effect and ultimately is a window to, a cascade of musculoskeletal problems and limitations. ( If left unattended to, in your future.)

“There is nothing more rewarding as to make people realize that they are worthwhile in this world.” Bob Anderson

Self Worth 101

I think Self Worth and Love, begins with knowing ourselves, and knowing our bodies.

I guess the biggest issue for me was, that I somehow loss focus on myself a long time ago. And thought that my life and time was better utilized on helping others. I dedicated my career to helping others, and I said I would do everything in my power to be a difference and help as many people as I can. But the thing that I realized after I spent a lot of money, learned a lot of cool things about our bodies, and burnt myself out. No one really cares. Most people are content where they are just as long as things don’t get worse. Others are either to busy, or just don’t want to deal with the discomfort of getting it done. Then there are the few, that are tired of being tired and do the work, and see results! And those who have just figured it out through experience. Nothing hurts anymore and we feel and see what a difference it makes. So to and for those few, I continue, also to do the work.

But what some of us fail to realize is, that as living organisms if we’re not getting better we’re getting worse, if we’re not doing things to live longer tomorrows, we’re just shortening our life span.
That’s just it!
But Wait,                                                                                                                                                 There’s More-
Each day we age, if ,somehow you forgot.                                                                                                                                                                        I think we only think about it most on birthdays and funerals.                                                 Plus                                                                                                                                                                                                                                 *If we don’t exercise to preserve what we have and build on the foundation. We age Faster!
*If we don’t get adequate rest to rebuild and rejuvenate. We age Faster!
*If we don’t fuel our bodies with proper wholesome foods to rebuild the trillions of cells in our bodies. We age Faster and weaker!

Now you really don’t have to tell me, We have so much responsibilities as adults. Everything takes precedence over ME. The kids , the job, the Grandparents, the relationship, etc., etc. There aren’t enough hours in the day to do everything I NEED to do and worry about eating good and working out. I’ll get to it, when I get a chance.

I mean some of us are even “working out a few times a week” but really if we look at our progress over the last few years we probably look the same, or even gained a few pounds and just blamed it on aging.

The gym experience, is more like therapy on a psychological level nowadays. As long as I have a nice experience, where I can exit the reality of the life that I live outside of the gym. Laugh and take selfies with my fly a** trainer, while he text and check likes. While I’m about to through my back out pushing this sled down the gym. Get a good sweat, a smoothie/ salad / or a green juice, and I look good in spandex. Life is Good. And that might just be the case for some of you. Who have two kids and the metabolism of a teenager , but for those of us who are trying to lose weight, or are in pain , or have some other goals. Just sweating and burning calories, while we jump around is fun, but if I’m not in at least, a general fitness level, and getting better (meaning seeing results, i.e. weight loss, decreased pain, increased strength, motor skill improvement) that’s not exercise, that’s ENTERTAINMENT!

Now entertainment is FUN! Especially if it involves exercise! I’m all for it! But I also want Results!
So I don’t mind doing a class two or three times a week for a few bucks, to sweat and burn some extra calories, and move my joints. As long as they include strength training WEIGHTS, to balance my lifestyle. Or some other type of benefit that’s actually making me better.
What do I mean?

The Dilemma

The gym experience, exercise experience, or whatever you may call it. Should be designed specifically for each individual. We all are unique, in how we look, move, think and process information. Our daily tasks and how we complete them are unique, our childhoods, injuries, where we grew up. The stress that we encounter at work, our commute. The ways our bodies process foods, all these things are unique to us as individuals.

Yet we spend more time learning about the world, then ourselves. Most people know more about there cellphones, than they know about fueling their body type. They can tell me about places they’ve been and explain another countries culture and all that they’ve learned. I have clients who can build a website from scratch, but can’t figure out macronutrients  after, searching the web and me explaining it to them every other session. Is it, that,  they just can’t understand it or they just don’t care. Who knows? But if animals can figure it out, with the limited resources that they have. Go figure.

Now You might not realize the importance in that, but if I’m eating optimally, then my work production and how I deal with stress will be less taxing on my system/body. If I’m eating good wholesome foods my energy production , should match, just as long as my body is processing foods efficiently. And yes you can go to a nutritionist and pay someone to tell you how you’re supposed to eat, (for whatever that’s worth). But I tell you No one can give you better feed back on a meal by meal basis of whats right and whats wrong for you better than YOU. How? I’ll let you know in a second.

Then you have trainers who don’t value their Self Worth. We have the greatest influence in the lives of the people  that we encounter. Some of us deal with clients at least once every week. Yet people will look to google for health or exercise information. Trainers are more concerned about wardrobes, and social media likes, then actually helping people. They too invest in their appearance rather then educate themselves. They go on the internet, and plagiarize workouts. Without even practicing them, and then will have all of their clients doing the same workout.

Next time you’re with your trainer ask them when was the last time they took a course, or learned something new. Ask them a couple origins and insertions of muscles, but (google the answer your self first). Ask them where does bicep femoris  insert and what’s the action. If they look towards their arm or elbow, note it, and try to get yourself out of that situation as soon as possible. If your trainer is a little over weight that’s a  problem. Don’t settle for less, you deserve the best. Now back to the nutrition.

Nutrition 101

Once you figure out which foods work best for you ( meaning around 2-3 hours of good energy after the meal, no cravings, crashes, etc.) you right them down. Do it for breakfast, lunch, dinner. After a few weeks , you can put together your diet, for as long as you continue to experience the desired results. Being mindful of changes in weather, times, rest, and anything else that would affect your energy levels. If you start experiencing different results at any point. You might have to begin the process again.

Just learn the basics , macronutrients- Proteins, Carbohydrates, Healthy Fats. You want some veggies, legumes, nuts try to get these things ESPECIALLY your macronutrients in every meal. Then just keep a log for a week , these are the first steps to creating an environment to love yourself and increase your self worth.. Then go over it, you might have to do this two or three times to dial it in , but it’s definitely worth it and can be fun. This is for everyone you can be under weight, happy with your weight , or not, if you are not experiencing good energy throughout the day. Or just feel like you want to change the way you’re eating. Or are tired of trying all these crazy diets. Try listening to your body, it may take a while, but choosing good healthy foods is not as hard as it use to be. The key is learning macronutrients and finding your right mix.

We have more degrees but less sense; more knowledge but less judgement; more experts, but more problems; more medicines but less healthiness……DALAI LAMA

The Decision

Taking care of ourselves is so easy nowadays, its hard. So many decisions, controversies, one year this is good next year its bad. Try this, buy that, everywhere you turn someone is trying to sell you something. But the reality is that in this day and age it is really possible and extremely tangible to live a longer healthier life if you start taking better care of yourself No Matter Where You Are. You just need to start. Not wait until You get better….. Start now. Ask yourself where do you want to be in the next few years. What type of physical life would you like to be living? What are your health and fitness goals(present/future)?
The hard part is breaking the old habits and letting go of the insecurities, that we held onto for so long, that we look at them as strengths. It’s about creating new habits, and dealing with your stuff. But it doesn’t have to be a big deal. We can break it down into bite size chunks. Habit formation works the same for good/bad. Practice small new habits.

We need to start liking ourselves more. Taking the time out to fill our cups first thing, before we attempt to take on the world. If You’re having problems getting started with exercising. I recommend start out with small goals. Set your alarm clock 30 minutes early for 1-2 mornings out of the week, for the first 2 weeks. ( If you can, make sure its on a day where you think you will be able to get a good nights sleep the night before). Put together your workout clothes and gear the night before, now the option here is yours. You can put together a little routine 15-20 min routine, depending on your fitness level, or find something online to stream, on you tube, or go to my website (link) and pick a workout. Wake up first thing in the morning do some gentle movements, to warm your joints up. The option here is yours, you can also utilize the first couple of minutes to meditate or drink a cup of coffee. Do whatever it is you need to do, but the one thing you know, is that getting it done now. There will be NO interruptions, and the first thing you did for the day was INVEST IN YOUR FUTURE. If exercise is not your thing find something you enjoy and do it. It might have been something you haven’t done since high school or college. Or try Zumba, rock climbing, the batting cages, hiking, or go to a day/night party.  But make that appointment with yourself and keep it. Once your comfortable, you can increase your amount of days, then look into increasing time and load. I would say after about 60 days, look into getting a professional program designed for you. So that you know you are getting the maximum benefits from your time invested. But also so that you can progress without any drawbacks. Because Everyone can benefit from regular exercise. Every one needs balance to their lives in some way.

In sociology and psychology, self-esteem reflects a person’s overall subjective emotional evaluation of his or her own worth. It is a judgement of oneself as well as an attitude toward the self. Self-esteem – Wikipedia Self Worth

Self Worth 102

We are the only creatures that continue to try to go against the laws of life. Take a look at society nowadays all the dis-EASE , the state of deterioration is increasing, look at people in there 30’s, and 40’s. Injuries , heart attacks,etc. But all the selfie sticks still go up!  We’re even getting our pets sick. Dogs and cats with cancer, getting chemotherapy. We have obese pets. The only fat dogs I’ve seen in the wild or streets was pregnant. Even on the National Geographical Channel, I can’t recall seeing obese tigers, lions, or bears.

We constantly defy nature. I mean we also break the laws of man as long as the repercussions aren’t sudden death. But for the most part, we’re a law-abiding society, but something as simple and IMPORTANT as what , when , and how to eat, we either treat it like it’s secondary, or not worth the time to educate our selves.
Yet we continuously attempt to reap more than we sow. (on one side of the spectrum). We’re going, going, going, resting less, eating less, but still trying to put out maximum output. The times that we do choose to eat are usually intermission based. The rest that we do receive is often sporadic. But we continue to tax the system ( OUR SYSTEMS), because we have to. NO One else would/could, ( work 10-14 hour shifts, work 8 hr shifts w/a 3-4 hr commute, while being a parent, and taking care of the kids, our parents, our spouses, etc., etc.).
Then there are the harvesters who just continue to harvest, rest more, move less, they eat, and barely move throughout the day, over three-quarters of their day is spent in a chair, Breakfast (if they even eat), the commute, work, the commute, you’re home the couch, the computer, the easy chair, wherever it is we’re SEATED. We’re not bringing any balance to the daily stress loads. Organs are hardly moving, lymph fluid is stagnant. The bodies systems are not being utilized properly, fuel/foods is usually cheap and processed, and most if not all sensory systems are usually overloaded at this point.

The analogy of a car to the human body is accurate enough to analyze for the purposes of showing self worth. If you had a brand new car, that you know you would have to use for the rest of your life, wouldn’t you take care of it. Remember the first car you ever  got. The fact of the matter is some of us take better care of our cars, clothes, families, and friends , then ourselves. We love our families, and hate our lives. We appear to be in excellent health on camera and to the public. We actually have been investing  more into our appearance, then our health our hold adult lives. Every time you make the decision to eat or not to eat it affects your health and ultimately your future. A future void of health and general fitness is becoming accepted, amongst the general population. Pain management is a household term, someone has a bad (fill in _______ ,knee, shoulder, etc.) something that they’ve either been medicating or dealing with for some time. Like the first dent or scratch on your car, (that’s your fault) you want to get it fixed, but if you go through insurance,(eeehhhhh) and if you pay it out-of-pocket, (eehhhhh)? So you just forget about it after a day or two. Or only when you see it you think about getting it fixed, then you accidentally bump into someone else’s car trying to park and now you have a minor dent in the same place, and your upset. But this time a little less, and the urgency to fix the first one subsides. Then the saga begins. Self worth diminishes. Before you know it, it’s what takes precedence that matter’s. The knee has its good day’s and bad day’s. But I need medication for my back pain. So the first scratch doesn’t even bother you as much, and you now look at optimal health, like getting your old car new again. If insurance doesn’t pay for it, you’re not coming out of pocket/ or spending the time to do whats required/fixing it.

Self Worth 103

There is No greater treasure than optimal health, Most of us are born with good health, but are not taught ways to  preserve it, fuel it , or mature it. Why not start NOW? Take the time to learn new things, develop new skills, it’s never too late to learn. Learn about your body, what foods make you feel better/worse. What exercises will help balance your lifestyle the best, so that you can live a longer healthy one.  If we’re not growing we’re dying. Play a positive part in your physical longevity. Keep a journal, a daily log for a week or two. You’re worth it. Self Worth starts with You.

If you’re currently working with a trainer and you’re not getting the results you desire, FIRE them. Or if you’ve been with them so long that’s not really what you want to do. I suggest you make a decision, either you work together to get your goals accomplished, (meaning if your trainer isn’t qualified to help you, the two of you work together, on finding out what educational requirements it’s going to take, or if that’s not an option, you continue working with your trainer for general fitness, and ask them to refer you to someone for whatever your issue is, e.g. weight loss, if you haven’t loss weight in a few weeks, ok months, you might have to see a specialist, if you’ve been in pain and you’re still working out in pain?????  You may have to see a specialist. Pain is our bodies telling us that something is wrong. If we ignore it, it will go away after the body warms up, because you are telling your body this is something that is more important, so your body responds accordingly, and shuts off the pain signal so that you can continue hurting yourself or running for your life. That’s why I really don’t understand pain management? Why would you want pain managed ? Get the issues in your body dealt with, I mean if you have congenital issues, that’s something different. But if it’s something you acquired along the way, find someone to help you. We have access to more info then we will ever need. Do some research, get a second opinion. There is nothing wrong with that. Surround yourself with people who stimulate growth, not those who continuously drain you every time you’re together.Remember if we’re not growing we’re dying, it’s Life.  Invest in your Future You! Love Yourself First! Pay Yourself First! Build your Self Worth! Do what makes You happy!
Stay Forever Healthy!
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Self Worth Starts with Self

“5 Quick & Easy Ways to Increase Your Metabolism”

With the warmer weather  approaching , everyone wants to make sure they have their ‘bodies’ ready for the season. So you might  be wondering “how can I raise my metabolism?” This article will underline some methods that won’t take much effort, or time, out of your day. They will bring you each one step closer to the weight loss you desire.

Drink More Water

   Yes, that’s right. Water can be incredibly crucial for proper weight loss and metabolism. First of all, drinking more water can help you drop water weight. Many people have no idea how much of the flab, they believe is fat, is actually water retention. Your body holds extra water under the skin when it is unsure it has consistently available hydration. If you are constantly drinking water your body tends to drop a lot of water weight. Also, as you lose fat your body ‘panics’ and retains water to replace the lost weight. It is why you may be dieting for 3 weeks and not losing weight but then, suddenly, the next week you’re 8lbs lighter. Your body realizes the weight isn’t coming back and adjusts accordingly.

Water is, additionally, a crucial regulator of hormones and metabolic rate. Water is an important part of the cell and, at any given moment, is assisting in energy distribution within your body. When your body is lacking water it focuses the existing water to more crucial bodily functions, sacrificing some efficiency in your metabolism and hormone release, and drawing away from the extremities, that’s why when your lips are chapped, chapstick doesn’t really seem to do the trick. Dry hands, feet, and lips are usually a sign of dehydration.

So, how much water do you need to drink to drop water weight and increase your metabolism? That is different for every person but a good start is, simply, carrying a full water bottle around with you every day. The saying “out of sight, out of mind” is very accurate, if the water is not readily available to you, you may not drink until you feel noticeably thirsty. If the water is in front of you, the more likely it is that you will readily reach for it. Do not get me wrong, I am not saying chug down gallons of water until your stomach hurts, just consume a larger quantity than you otherwise would on a daily basis. Spreading it out through the day is much better than just drinking a ton at one point and nothing for 2 hours.

Try High Intensity Interval Training (HIIT) 

  When people tell you to do cardio to lose weight you probably imagine jogging for an hour or hopping on the elliptical trainer or stationary bike, until you see you burned off that donut you had at lunch. Not only is this a waste of time, but it is also detrimental to your weight loss. While this type of training is beneficial for endurance, not many of you are training to run a marathon.

A better and faster cardio training method is called ‘high intensity interval training’ or ‘HIIT’ for short. ‘HIIT’ took the fitness community by storm a couple of years ago. Ever since, it is typically regarded as one of, if not, the best way to improve your cardio-respiratory health and is also an extremely efficient way to lose weight. Workouts never take more than 20 minutes and, as you get in better shape, take as little as 10 minutes. And, best of all, it is challenging. Who really feels accomplished after jogging for an hour? After a HIIT workout you will feel as if you just conquered your body and mind.

So you must be thinking “how do I do a HIIT workout?” There are endless ways to do your ‘HIIT’ workout, bicycle, running, trampoline, rowing, etc. I would suggest you start off using a way that you can monitor your heart rate, as knowing your heart rate is crucial to making sure you are doing it properly. The basic concept of ‘HIIT’ is a sprint interval, which significantly raises your heart rate, followed by a rest interval, which brings your heart rate down to normal.

Start by figuring out your maximum heart rate, this is done by taking 220 and subtracting your age. So, if you are 30, your maximum heart rate is 220-30=190BPM. When you do your sprint interval, you are going to go as hard as you can, trying to get your heart rate to 90% of its maximum. You are going to complete this interval for 30 seconds, when the 30 seconds are over your rest interval proceeds for 1 minute and 30 seconds, trying to get your heart rate back down to approximately 65% of its maximum. You complete this cycle of high intensity and rest intervals 10 times.

At the beginning this may be difficult, you can start by making your high intensity intervals 20 seconds and your rest intervals 2 minutes, slowly bringing them up to the standard. As you get more advanced, you can lower the rest time to a minute.

The beauty of ‘high intensity interval training’ is that it is quick and rewarding. The changes in physique and cardiorespiratory output you will notice will be profound after a short time. ‘HIIT’ puts your body in something called a ‘caloric deficit’. This results in your metabolism being in a heightened state for up to 40 hours after the workout. Your metabolism will be elevated, consumed food will be more efficiently used, and your body will be recovering to an improved state. It is the perfect preparation for the summer body you desire.

Although HIIT is one of the best forms of cardio, do not discount the efficacy of heavy weight training. Just two full-body workouts a week will, not only, profoundly modify your body composition but also increase your metabolism. When your body is recovering from a workout it uses nutrients more efficiently than normal and increases oxygen consumption, a base regulator of metabolism. With only 2 work outs a week necessary to induce profound change, there is no excuse that you do not have enough time.

 

Eat Enough Food

  It may sound counterproductive, but one of the worst things you can do to your metabolic rate is eating too little. Your body has a complex mechanism of hormones called ‘homeostasis.’ This is a hard mechanism to explain, but the most important thing is that your body is afraid of change. This change could be weight gain, weight loss, more food, less food, less water, etc. So whatever change you try to get your body to do it fights back. A good example of this is it retaining water to replace lost fat, as we mentioned earlier in the article.

If you drastically lower the amount of food you eat, your body fights back by lowering your metabolic rate. It will lower the amount of oxygen you use, your body temperature, hormone release, etc. If you lower the amount of food you eat by a smaller quantity, like 250-500 calories below your normal food consumption, your body does not fight back so dangerously; the slower change actually prompts your body to keep functioning normally.

Try consuming mostly plant food sources and you will find that, regardless of whether you try to lower food consumption or not, you will eat fewer calories per day. Plants are generally high in water and fibre content. This gives a greater feeling of being full. On top of that advantage, they are typically very vitamin and nutrient dense, helping fill in potential gaps in your nutrition that are slowing down your metabolism.

Another thing you can try is a greens juice. This is often in the form of a powder created by taking a large quantity of nutritious greens, and other vegetables, drying them out and removing the bulk of fibrous material. They are often then flavored so, when mixed with water, it is more appetizing. If you struggle to have enough plants in your diet, a greens drink can help. It is no replacement for the fresh, unadulterated minerals, vitamins, and fibers in fresh greens, but it will help you fill in some gaps in your nutrition.

Regardless of what you are eating, just try not to diet too strictly. The effects on your homeostasis may make dieting even harder for you, long-term. You could also make your body further deficient in vitamins or minerals, many of which help rev up your metabolism in the first place. Eating enough of the right foods will help you sustain your diet longer, and keep you in better health in the process, what’s to lose.

Sleep Enough 

Yes, I know you have so much to do and so little time, but what if I told you one of the single most effective methods to lose weight, improve body composition, and improve general health does not require you to even move a muscle. That method is sleep. Today, 20% of Americans report consistently getting less than 6 hours of sleep every night. The amount of sleep recommended for adult men and women is 8 hours every night. With 1 in 5 Americans getting less than 75% of the recommended sleep, and even more getting less than 90%, it is an interesting correlation with one of the highest overweight and obesity rates in the world.

When you sleep many hormones are released, not only those crucial for weight loss, but also important for general health. One of those hormones is growth hormone, some people spend thousands of dollars a month buying synthetic growth hormone to assist their weight loss, but neglect the quantity released by your body during proper periods of sleep. Just try getting that recommended 8 hours a night, not only should you experience improved weight loss, but you will feel more rested, energetic, and healthier. If you find it hard to wind down and get into a restful state after a long day, try meditating for 15-20 minutes, or soaking in a nice bath. Not only is meditation good for eliminating stress and I am sure you have heard that stress is bad, but did you know it is also lowering your metabolism? Too much stress increases a hormone in your body called ‘Cortisol’. This hormone is responsible for your ‘fight or flight’ response. Unfortunately in today’s society, people are constantly stressed and never catch a break. This results in many people having a sky-high cortisol level. The negative effects of cortisol include, but are not limited to, visceral fat gain, increased body mass, increased inflammation, decrease in thyroid and other metabolic hormones, etc.

One excellent and easy way to decrease your cortisol is meditation. Meditation has been practiced for thousands of years and has been shown in countless studies to have a great effect of lowered cortisol levels. Meditation is also very easy for you to do and does not take much time. Just find a period of the day when you don’t get constantly aroused by people, work, etc. Find a peaceful place to do your meditation and consider downloading a meditation app. These apps will guide you through the process and place soothing sounds/music to get you through the brief time. Only 10 minutes a day has been shown to have an effect.

The effect of meditation reducing visceral fat could not only have a strong effect on your metabolism, but also general health. Visceral fat is fat that surrounds the organs and tends to massively increase your risks for various diseases, over regular subcutaneous fat. You can expect better blood sugar levels, thyroid hormone release, and more testosterone as a result of reduced visceral fat. Meditation will take your mind and body to new peaks; you may even find it helps you motivate yourself to complete the other steps within this article. With the few minutes meditation takes out of your day, it is a worthy addition to your fat loss regimen.

 

Supplement Any Vitamin or Mineral Deficiencies

Your body needs all of the necessary vitamins and nutrients to function properly. Many of said nutrients are crucial parts of metabolism. Ideally, if you filled all these nutrients with proper diet you wouldn’t need to supplement, but the realities of day-to-day life and eating often get in the way. A good start is a broad spectrum multivitamin, ideally formulated for your gender. Proper quantities of Zinc, Magnesium, Vitamin D, B Vitamins, Iodine, and L-Thyronine are all a good start at having your metabolism running ideally.

The most neglected form of macronutrient that we mostly miss the mark on, are essential fatty acids , which are found in plant foods, and are used to build Omega-3 and 6 fatty acids. The reason stemming from studies done during the 80s, based on a couple of flawed facts, and  instantaneously fat became “the demon of the health food industry”. All of a sudden, fat-free and low-fat foods were the craze, but they were not lower in calories. The calories from fat were most often replaced with calories from carbohydrates and sugars. As a result, over the next 30 years, the fat intake of the average adult dropped, and their carbohydrate intakes surged. Do you know what else surged? Obesity and type 2 diabetes. What the industry did not take into account is that not only are fats crucial for your health, but some even compose crucial hormones involved in metabolism.

Saturated fats and cholesterol were demonized, now a commonality in diets is taking the yolks out of eggs and eating no red meat. What they didn’t tell you is that saturated fat and cholesterol are crucial for hormone production, especially testosterone, and cholesterol from food has absolutely no correlation to your blood cholesterol levels. Even in the studies that connect red meat consumption to cancer fail to mention that an equal quantity of green vegetables eaten alongside the red meat renders the carcinogenic effect non-existent. The key is moderation, too much fat or saturated fat can be harmful, especially from fast food sources, but in small quantities are beneficial for your diet.

Another great fat to include is coconut oil. Coconut oil is half composed of fats called Medium-Chain-Triglycerides (MCTs). MCTs actually block your body from storing fat consumed alongside them and force your body to use them for energy. That effect alone, forgetting about the other countless health benefits in coconut oil make it an invaluable addition to your diet.

Just, in general, try to focus on  your fat intake, making sure it’s from healthy sources. Avocados are excellent, nutritious, high in fibre, and rich in good fats. Nuts are excellent sources of fats and non-meat proteins. As previously mentioned, coconut oil and olive oil are excellent fat sources for cooking with (at low temperatures). Just remember, do not discount the meat and eggs (yolks and all). Not only are they profoundly nutritious but also source good fats, that help keep your metabolism revving.

Once you have filled in the gaps, in your diet, exercise, and nutrition, don’t be afraid to try using other supplements to further your goals. A good start is L-Carnitine, ideally in the form of Acetyl-L-Carnitine or L-Carnitine-L-Tartrate. These forms of L-Carnitine are more bioavailable and will result in full effect sooner. L-Carnitine helps your body use and transport fat within your body. As a result, not only during exercise but during sleep and day-to-day activity your body is better able to use and burn the fat within your body. Make sure you are consistent with your Carnitine supplementation as when you take it daily for enough time it will be at a saturation dose within your body and will be far more effective than if taken sporadically.

Another favorite supplement of mine is Forksolin (Coleus Forskohlii). Forksolin is a herb that has been used in Ayurvedic medicine for centuries. Unlike many alternative medicines there is serious scientific research backing the efficacy of this product. Forskolin is considered highly likely to be effective at lowering fat mass, reducing asthma symptoms, increasing bone density, reducing fatigue, significantly increasing HDL levels (good cholesterol), increasing lean body mass, and improving the testosterone to estrogen ratio, resulting in better metabolic function. Recommended dose is 250mg of 10% Forskolin taken 2 times a day, with or without food. With all those profound effects backed by scientific research Forskolin is definitely a good place to start, as far as supplementation is concerned.

Remember, supplements have their name for a reason. Because they are meant to SUPPLEMENT a proper diet and exercise. Once you have achieved that baseline, however, supplements can not only help you achieve proper health, but they can additionally further your weight loss and metabolism increasing goals. What we have mentioned here is a good start, but there are many supplements that can further your goals. Couple this information with a training regimen, and that’s great start to a Healthier You!!!

So there are our” 5 Quick and Easy Ways to Boost Your Metabolism”. Remember in our attempts to lose weight, look good, or be healthy, it’s about our metabolism.

Your metabolism is a complex mechanism, but these tips will take such a complicated aspect of your body and make it quick and easy for you to shift it to your benefit. With the warmer weather approaching, start or try to at least implement one, or possibly two of the things on this list.I think you will be surprised by the results that come from taking the initiative to make these changes.

We wish you the best… Forever-Healthy!

Glossary

Metabolism: the chemical processes that occur within a living organism in order to maintain life.

Cardiorespiratory: relating to the action of both heart and lungs.

Homeostasis: the tendency towards a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes. (A.K.A=  Balance).

Visceral Fat: body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

Subcutaneous Fat: fat that is stored directly beneath the skin

Macronutrient: a type of food (e.g. fat, protein, carbohydrate) required in large amounts in the diet.

Thyroid: a large ductless gland in the neck which secretes hormones regulating growth and development through the rate of metabolism.

Bioavailable: the rate and/or degree at which a substance is absorbed into a living system or is made available at the site of physiological activity.

“A Better You” Your 7 days program to self-improvement

Is your self-esteem ,on the rocky side? Here are some helpful hints to improve the better you in seven days.

I’ve seemed to lose count of how many times, I’ve read and heard of celebrity marriages failing almost left and right. Not that I care (and personally I don’t),but  it seems strange that we often see movie and TV stars as flawless people, living the fairytale life of riches and glamour. I suppose we all have to stop sticking our heads in the clouds and face reality.

There are many ways to lose your sense of self-esteem despite of how trivial it could get, but whatever happens, we should all try not to lose our own sense of self.

What will it take to be on top? Here are some of the things you can think of and improve on, that should be enough for a week.

1. Know your purpose
Are you wandering through life with little direction – hoping that you’ll find happiness, health, and prosperity? Identify your life purpose or mission statement, and you will have your own unique compass that will lead you to your truth north every time.

This may seem tricky at first when you see yourself in a tight spot or even a dead end. But there’s always that little loophole to turn things around and you can make a big difference to yourself.

2. Know your values
What do you value most? Make a list of your top 5 values. Some examples are security, freedom, family, spiritual development, learning. As you’ve set your goals for 2016 – now is the time to double check those goals against your values. If the goal(s) don’t align with any of your top five values – you may want to reconsider it or revise it.   Don’t let detours  discourage you, instead it should motivate you to get back on track, remember the race is not to the swift, but to those who endure to the end.

P.S. If you don’t value your time and energy, no one else will!

3. Know your needs
Do you have a need to be acknowledged, to be right, to be in control, to be loved?  Are your needs healthy? Or are they blanket, crutch, or bandaid covering a deeper issue.                                                                               Unmet needs can keep you from living authentically.Take care of yourself. There are so many people who lived their lives without realizing their dreams and most of them end up being stressed or even depressed for that matter. List your top four healthy needs and get them met before it’s too late!

4. Know your passions
You know who you are and what you truly enjoy in life. Obstacles like doubt and lack of enthusiasm will only hinder you, but will not derail your chance to become the person you ought to be, if you truly follow your heart. Express yourself and honor the people who have inspired you to become the very person you wanted to be.

5. Live from the inside out
Increase your awareness of your inner wisdom by regularly reflecting in silence. Commune with nature. Breathe deeply to quiet your distracted mind. For most of us city slickers it’s hard to even find the peace and quiet we want even in our own home. In my case I often just sit in a dimly lit room and play some classical music. There’s sound, yes, but music does soothe the savage beast. Or other times I’ll just go for a walk along the river, or a park  communicating with nature in her many ways.

6. Honor your strengths
What are your positive traits? What special talents do you have? List three – if you get stuck, ask those closest to you to help identify these. Are you imaginative, witty, good with your hands? Find ways to express your authentic self through your strengths. You can increase your self-confidence when you can share what you know to others.

7. Serve others
When you live authentically, you may find that you develop an interconnected sense of being. When you are true to who you are, living your purpose and giving of your talents to the world around you, you give back in service what you came to share with others -your spirit – your essence. The rewards for sharing your gift with those close to you is indeed, a rewarding experience,but how much more, if it were to be given to a stranger who can appreciate what you have done for them.

Self-improvement is indeed one type of work that is worth working on, but at times,  it seems easier to see the splinter in our brothers eye. It’s hard to take a light and look at our own dirt and darkness ,but the minute you do I’m sure you’ll do everything required to get your house in order. Self-improvement as ironic as it seems, shouldn’t always be practiced  alone neither. A lot of the times that person we can’t stand, the one we never want to be around and makes us boil, is the key to our breakthrough. The difference lies within ourselves and how much we want to change for the better. Challenge Yourself to try one new thing from the list for each day of the week. Focusing on opportunities to practice it throughout the day, and at the end of the day, come back and share your experiences, remember change was never easy, but with support ,we can do go farther and do greater things…..

10 Foods To Fight Cancer

Mоrе thаn a thіrd оf аll cancers соuld bе prevented bу changes іn diet аnd exercise. Onе оf thе mоѕt important things уоu саn dо tо reduce уоur risk іѕ losing excess weight – аnd оnе оf thе best wауѕ tо lose weight іѕ thrоugh a filling, fiber-rich diet including plenty оf fruits аnd vegetables. It’s best tо eat a variety оf fruits аnd vegetables rаthеr thаn relying оn оnе particular produce item tо serve аѕ a magic bullet аgаіnѕt disease. Thаt said, recent studies hаvе uncovered specific benefits іn thе following foods thаt wоuld recommend making thеm a раrt оf аnу healthy diet: [keep reading…]

The Fine Line Between Happiness And Pleasure

Wе аrе a pleasure seeking society. Mоѕt оf uѕ spend оur energy seeking pleasure аnd avoiding pain. Wе hope thаt bу doing thіѕ, wе wіll feel happy. Yеt deep, abiding happiness аnd joy elude ѕо mаnу people. Thеrе іѕ a huge difference bеtwееn happiness аnd pleasure. Pleasure іѕ a momentary feeling thаt соmеѕ frоm ѕоmеthіng external. Pleasurable experiences саn gіvе uѕ momentary feelings оf happiness, but thіѕ happiness does nоt lаѕt lоng bесаuѕе іt іѕ dependent uроn external events аnd experiences. [keep reading…]