What It Takes To Lose Weight ...: self discipline

Showing posts with label self discipline. Show all posts

Monday, 22 June 2020

How Does Exercise Impact Weight Loss?

Stressed? Overwhelmed? How's It Affecting Your Eating?

A lifelong friend just texted me that our current world situation has put her into "a strange mix of fear and boredom."

Maybe you can relate. I'm feeling quite stressed about everything, including finances.

"I'm starting to have anxiety about my stress eating." - SayingImages.com

Stress drives many of us to the refrigerator. Even animals. To stress mice, researchers pinch their tails. Yes, it's mean, but they do it. And the mice run to their food bowls and eat.

But there's more. Given a choice between mouse chow and crumbled cookies, which do you think the mice choose? You're right - cookies.

This is explainable if we look at stress hormones. The long-term stress hormone is cortisol, which drives us to eat.

"Stressed spelled backwards is 'desserts'. Coincidence? I think not!" - Unknown

As for what we eat during long-term stress, remember the mice. Cookies. That has much to do with the brain chemicals triggered by cortisol. The ones that make us desire, crave and choose carbs, especially sugar.

So what can you do, other than gain weight you don't necessarily want? We need to fight back with different hormones and brain chemicals.

We Can Do That with Foods!

• Eat protein with absolutely everything. Eat it throughout the day. This will do 2 things for you. It will take away the desire for carbs and reduce the mindless carb-munching that often accompanies stress-eating. It will also make your brain produce the chemicals that help stave off cravings.

• Eat wholesome fats (avocados, coconut oil, flaxseed oil, and more) with everything. Eat them throughout the day. Control quantities so you don't swap one food issue for another. Fats will help you keep sugar cravings to a minimum.

• Take liquid B-complex (all the B vitamins, not just B12). This ends a craving in just a few minutes. [Please check with your doctor to be sure B vitamins are okay for you to take. Not everyone can take them safely.]

• Eat LOTS of vegetables. Keep frozen veggies in your freezer to prevent running out, and eat vegetables throughout the day.

• Put the above foods together as a meal - or a mini-meal if you're just snacking - and you can change your brain chem and your hormones to work FOR you and not against you.

• Avoid sugary foods. Sure, I've said it before, but now is no time to be careless. Guard your immune system. Avoid sugar.

• Exercise! Working out is one of the best ways to deal with stress, anxiety, depression and other 'off' moods. I'd suggest daily, but aim for at least 4 days a week.

"If the finish line feels too far away, don't look at it. Just look down at your feet and take your next best step." - Melissa McCreery

For more tips to get you through stress eating and anxiety at times like this, visit http://www.LastResortNutrition.com and grab your free 30-minute consult. You're not alone.

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood, and Transform Your Health.

Article Source: https://EzineArticles.com/expert/Joan_Kent/1748388

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Sunday, 21 June 2020

Yoga For Weight Loss | Healthy Energy Flow | Yoga With Adriene

Ageing Gracefully With NAD+

Introduction

NAD stands for nicotinamide adenine dinucleotide, a molecule that controls the body's response to stress. It is one of the most important chemicals in the body, playing a key role in enzymatic reactions and regulating practically every metabolic activity. Hundreds of biological processes, from energy metabolism to cell survival, rely on adequate cellular levels of this vital chemical. These levels decline with age, a circumstance that triggers altered metabolism in older people, who become more and more vulnerable to disease. In experiments where old or diseased animals were fed with extra NAD, they went on to live longer and healthier lives than without the supplement. The discovery has stimulated a search for NAD-boosting molecules suitable for humans. Such molecules hold the promise of increasing the body's resistance to multiple diseases, thereby extending healthy human lifespans.

Water and the human body

The human body is composed mostly of water, a vital nutrient without which life on earth would be impossible. Among other roles, water acts as a shock absorber for internal organs; helps form saliva for digesting food; lubricates joints; and assists in flushing out waste as urine. Its ability to dissolve a wide variety of substances allows our cells to use valuable nutrients, minerals, and chemicals in biological processes.

Redox reactions

A redox (reduction-oxidation) reaction, defined as one involving the reciprocal processes of oxidation and reduction, can be viewed in terms of the two elements that make up water: hydrogen and oxygen.

Oxidation is classically defined as the addition of oxygen to, or the removal of hydrogen from, a substance. Burning something is an oxidation reaction, because in this process oxygen from the air reacts with the substance being burned to produce an entirely new substance, e.g. the burning of charcoal, which is made almost entirely of carbon (C) in oxygen (O2), to produce the gas carbon dioxide:

C + O2 --> CO2

Likewise, it is possible to oxidise water by removing hydrogen from it.

Reduction can be defined as adding hydrogen to, or removing oxygen from, a substance. Most metal ores are oxides, and the pure metals are obtained from the ores by removing the oxygen, e.g. from copper oxide (CuO) ore, thus reducing the oxide ore to the pure metal:

CuO + H2 --> Cu + H2O

However, a more encompassing definition is that Oxidation Is Loss, and Reduction Is Gain, of electrons (to remember which the mnemonic OILRIG was specifically invented).

NAD, NAD+ and NADH

An electron is a stable subatomic particle with a negative charge, found in all atoms. The negative charge on each electron is balanced in atoms by a positive charge carried by a proton in the nucleus, so that the atom has no overall charge. Losing an electron would transform a formerly neutral entity into one with a single positive (+) charge. NAD can exist in two forms: the electron-deficient (oxidised) NAD+ and the reduced NADH. The term NAD is used to refer to either form. In cells, each NAD+ molecule can acquire (i.e., be reduced by) two electrons. Only one of these accompanies the reduction, the other being liberated into the surrounding medium:

NAD+ + 2H ----> NADH + H+

Effects of NAD+ supplementation

Obesity and blood sugar: prevents or treats obesity and alcoholic liver disease, while improving blood glucose levels.

Liver: speeds up recovery following partial liver removal.

Kidney: protects against kidney damage arising from high glucose levels

Skeletal muscle: improves muscle function and reverses negative age-related damage.

Heart: improves cardiac function, even restoring damaged hearts to near-normal capacity.

Cancer: creates an internal environment that prevents and reverses cancer.

Nervous system: prevents or reverses nerve cell damage.

Aging and Longevity: improves insulin sensitivity, blood lipid profiles and vision.

The caveat

The results described above have mostly been observed in animal models, and do not necessarily translate to humans. However, the results of numerous animal studies suggest that boosting NAD+ in humans may also be good therapy against a broad range of age-associated diseases, and may perhaps even delay the ageing process itself.

NAD-boosting therapy in humans

Healthy bodies make all the NADH they need using vitamin B3 (also known as niacin, or nicotinamide) as a starting point. Niacin is therefore the most popular form of NAD therapy in humans when levels start running low. Beneficial levels can be obtained by taking 15 mg niacin daily, and large doses are currently being used effectively to treat high blood cholesterol. Additionally, drugs that boost the body's NAD production are being tested for the treatment of multiple conditions such as acne, kidney disease, lupus, Alzheimer's Disease, schizophrenia, diabetes mellitus and obesity, as well as potentially extending lifespan.

Conclusion

Nicotinamide adenine dinucleotide (NAD) is a critical component of a healthy life, but its levels decline with age, and this decline is associated with a number of health problems. NAD levels can be boosted by taking vitamin B3 (niacin), experiments with which show promise for improving body metabolism, alleviating disease effects and optimising quality of life. While studies are ongoing to determine the mechanism of NAD's multiple beneficial effects, supplementation with vitamin B3 (and possibly other B vitamins), in conjunction with a healthy diet and exercise, can help maintain good health.

Disclaimer:

The content of this article was created for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Further information:

David Sinclair on Health Theory - https://www.YouTube.com/watch?v=IEz1P4i1P7s / (accessed 16/3/20).

Article Source: https://EzineArticles.com/expert/Z_Josephs,_Ph.D./1331129

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Saturday, 20 June 2020

10 Healthy Lunch Ideas For Weight Loss

Chocolate: A Treat for the Taste Buds and Your Health

Great news for chocolate lovers! Dark chocolate has been shown to provide several health benefits. Chocolate comes from the cacao bean, which is rich in plant-derived flavanols. Flavanols are a type of phytochemical; a bioactive chemical found in many plant foods. Phytochemicals are proven antioxidants, which means they help protect the body's cells from damage. These phytochemicals are found in every bite of dark chocolate.

Dark chocolate not only contains cacao, but other important nutrients. Those with higher amounts of cacao also contains fiber, iron, magnesium, copper, potassium, and manganese; all of which are good for your health.

Dark chocolate with at least 70% or more cacao listed as the first ingredient is the healthiest choice because it has a lot of cacao and little added sugar. Some bars contain up to 95% cacao! The more cacao, the more health benefits. Milk and white chocolate may taste good, but they contain mostly sugar and little to no cacao. For this reason, it's best to avoid them in the interest of your health.

Heart Healthy Food

Dark chocolate can be considered a heart-healthy food. The flavanols in cacao can lower "bad" LDL cholesterol and raise "good" HDL cholesterol which prevents the buildup of plaque in the arteries. Along with vasodilator properties, these flavanols help blood flow easily through the body thus lowering blood pressure and reducing the risk of heart disease, cardiovascular disease and congestive heart failure. In addition, blood can flow easily to the brain increasing cognitive performance and reducing the risk of stroke.

Boost Memory

Some research suggests the flavanols found in cocoa may boost memory and brain function. A randomized, double-blind study published in Hypertension looked at ninety elderly participants with mild cognitive impairment. The study had participants drink a dairy-based cocoa flavanol mixture that contained various concentrations of cocoa. Other sources of flavanols were restricted in the diet of the participants. The study resulted in a better performance of working memory and higher cognitive scores in the participants who drank the mixture with the higher concentration rather than the lower concentration mixture. The higher and moderate concentration groups also showed improvement in insulin resistance and blood pressure levels compared to the group drinking the lower concentration.

Decreases Insulin Resistance

Despite chocolate's reputation as being high in sugar and fat, dark chocolate has been found to benefit those with diabetes. Dark chocolate containing at least 70% cacao will not cause high spikes in blood sugar because it has a low glycemic index. Since the cacao flavanols can improve insulin resistance, they can help the body use insulin efficiently.

Improve Mood

Eating this treat in moderation can also improve your mood. Phenylethylamine is produced in the brain when you feel you are falling in love and releases endorphins that can make you feel happy. No surprise, this chemical is also found in dark chocolate.

There are many ways to include dark chocolate in your healthy eating plan. Make a small piece a daily treat if you have a sweet tooth and need a tasty snack. You can melt it and use it as a dip for apple, orange, and banana slices. That is one delicious, phytochemical packed fondue! Dark chocolate chips can also be used as a healthy topping for plain yogurt, or mixed into trail mix. No matter how you choose to enjoy it, making dark chocolate a part of your day is something that tastes good, and will make you feel good inside and out.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets

Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook

Article Source: https://EzineArticles.com/expert/Bonnie_R_Giller/1460757

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Friday, 19 June 2020

Hypnosis for Weight Loss (Guided Relaxation, Healthy Diet, Sleep & Motivation)

Covid-19: The Elephant in the Room

There's little doubt that the Coronavirus pandemic has dramatically changed the way you live and the way you think about things that you previously took for granted. For most, becoming infected will result in symptoms similar to a bad case of the flu, while some may have no noticeable symptoms. However, a small percentage of folks who become infected will suffer tremendously, and some will die. Early in the year, as the virus was just reaching our shores, we observed other countries as they were further along the "curve." We were told that this virus could be fatal, but mostly to the elderly who were already suffering from other chronic illnesses such as high blood pressure, diabetes, heart disease, and COPD. It became critically important to protect our vulnerable seniors, particularly those in community living housing or nursing homes. We scolded the young who partied on beaches over spring break, bringing the coronavirus back to their homes, family, and grandparents.

Then the other shoe dropped when we learned of young Americans becoming hospitalized and even dying from this "old person" illness. Why are young people dying in the U.S. yet other countries don't report the same statistics that we're seeing here? Are other countries not reporting accurately, or is there something different about the virus when it arrived in the U.S.? Why do we see such high death rates, (Coronavirus deaths as a percentage of population) in our large cities that exceed the rates of other countries?

While we in the United States may choose to ignore the elephant in the room, other countries warned of our vulnerability.

Being overweight is a major risk for people infected with the new coronavirus and the United States is particularly vulnerable because of high obesity levels there, France's chief epidemiologist said on Wednesday.

World News

April 8, 2020

Americans are among the world's most vulnerable to coronavirus because of their rising rates of obesity, diabetes and high blood pressure

Dailymail.com

Published: 18:58 EDT, 30 March 2020

Other countries talk about America's obesity problem, but here in the U.S., we blame the bad outcomes of the virus on high blood pressure, diabetes and pre-diabetes, race, poverty, etc. However, it's rare to hear that being overweight is an independent risk factor even though it underlies almost all of the chronic illnesses that make us vulnerable.

Dr. Robert Eckel, president of medicine and science for the American Diabetes Association, told Business Insider that a "sophisticated internist" in New York City told him at least 90% of the people under age 50 he's seen ventilated due to COVID-19 were obese.

Business Insider 4/11/2020

Yes, America, we're fat and we don't want to talk about it. But there's good news amidst the bad... We can learn from this pandemic and change our habits and lifestyle to become healthier and boost our immunity at the same time. Amazingly, often losing just 10 pounds can reverse type 2 diabetes and improve most other chronic illnesses. And maintaining a healthy weight is not only protective for Covid-19, but also for other viruses and influenza infections.

So let's not waste any more time America! You can get on the path to health right now by scheduling a free health consultation to learn the steps you can immediately take to improve your resistance to this and future viruses.

Pat Redmond is a functional nutritionist, food chemist and recipe hacker who helps her clients with health and weight struggles regain their "prime body" without starving, sweating or becoming a slave to their diet.

Pat's clients continue to enjoy "hacked" versions of their favorite foods and never count calories or feel deprived.

Pat is from Michigan but escapes the cold and snow in her motorhome with her husband and fur babies.

To contact Pat for copies of her cookbooks, "Healthy on the Road" and "Hacked and Healthy" or for private coaching, email: coach@myhealthcoachlive.com.

Article Source: https://EzineArticles.com/expert/Patty_Redmond/2693196

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Thursday, 18 June 2020

The Best Meal Plan To Lose Fat Faster (EAT LIKE THIS!)

Intermittent Fasting Has Many Benefits

Intermittent fasting is not so much a diet but a pattern or timing of how to eat. It is how early mankind fed itself for millennia. It has many benefits to improve our health. This article discusses intermittent fasting (IF), types of intermittent fasting and subsequent health benefits.

To be very clear this article is meant for general purposes and should not be utilized individually, but in consultation with one's health care provider.

Let's begin with stating that intermittent fasting means NO SNACKS! Snacking is out. Intermittent means we will wait an interval of time between meals.

There are various patterns that can be used for intermittent fasting. One of the simplest is: 3 square meals a day. This is a time-honored custom for many in the boomer generation and previous generations. It involves having breakfast, lunch and dinner and not eating overnight. Typically, a 4-5 hour time span between meals occurs. Since each meal is substantial the individual doesn't become hungry.

Another method of IF is to utilize the 3 square meals a day and to add a 24- 48 hour fasting time once a month where one only drinks water and sparingly drinks a vegetable broth.

There are a number of other patterns that can be pursued and are readily investigated by consulting an expert of nutrition and online references.

The benefits of IF are numerous, ranging from weight loss, improved metabolism, decreased chronic pain and lower risk of cancer.

Weight loss occurs when we refrain from eating for longer periods. If we eat frequently, we are constantly burning calories from the food we've consumed. However, by utilizing IF we burn fat and subsequently lose weight.

Many people feel that their metabolism is slow or unstable. Intermittent fasting can speed up and stabilize overall body metabolism. Physiologically IF reduces the amount of insulin produced by the pancreas and allows blood glucose levels to normalize. Over weeks and months metabolic activities of the body naturally become more balanced, normal and regular.

Intermittent fasting has been shown to reduce the type of white blood cell called monocytes. Monocytes are linked with body inflammation. By decreasing inflammation chronic musculoskeletal pains can be improved.

Cancer cells typically feed on glucose. Blood glucose is high when we snack and eat frequently. Conversely, when we fast intermittently, we burn fat. Since most cancer cells cannot feed on fat cancer risk lessons.

Some studies show that intermittent fasting helps the body to clean out toxins and damaged cells. This cleansing and purification reduces tiredness and sluggishness and helps boost energy.

Fasting, in general, is an age-old process that dates back centuries to many faiths and cultures. Almost everyone can easily engage in intermittent fasting and there are a wide array of health benefits.

Dr. James Schofield is a healthy living enthusiast. To see more topics about healthy living click here. Please visit James Schofield DC's website here http://northhillspachiropractor.com.

Article Source: https://EzineArticles.com/expert/James_Schofield/710071

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Wednesday, 17 June 2020

WHAT I EAT IN A DAY | WEIGHT LOSS MEAL PLAN FOR WOMEN

"Squeeze-Between" Syndrome: Signs, Symptoms & Solutions

So what is this Syndrome? Well, it happens when a client tries to force my nutrition coaching in and around every other food plan she's already following. I say "she" because, in my experience, women are the ones who do this. Many of them have several nutrition plans going at once. That doesn't leave much room for mine.

The most obvious sign of Squeeze-Between is poor results - or none.

Also resistance. I'll get lots of push-back when one of my recommendations conflicts with the advice given to the client by her chiropractor, her next-door neighbor, her bridge partner, her manicurist, the guy who cleans the pool.

Somehow, though, when things don't work, the nutritionist - me - gets blamed. Clients don't seem to recognize that they hired me because those other things weren't working.

But perhaps I digress.

Let's Zoom in on One Client

This client wanted to lose weight.

She had a thyroid problem, and her M.D. gave her nutrition advice. I'm not allowed to contradict that, so his guidelines became part of the project.

Her chiropractor wanted her to fast one day a week. It may have had to do with autophagy, but let's not go there now.

The food logs she started keeping for me revealed that she always ate extra food before her weekly fast began. After the fast, she'd go a little nuts and make up for the fasting.

She wasn't losing weight. Surprised? Neither was I. The fasting had to end.

So What Happened?

Things started moving in the right direction. But one night at 1 am, she woke up "starving." Her word.

Chances are she wasn't starving. Maybe she felt hungry and wasn't used to that in the middle of the night.

Unfortunately, instead of eating just enough food to take away the hunger and going back to bed, she had a large meal.

But so horrified of hunger was she, she started eating a large meal every night at 10:30. After 5 days of that, she had gained 4 pounds.

She blamed me. That was before I reviewed her food logs and reported back to her what she had done.

Wish I could tell you we got things on track. We started to, yes, but before we made substantial progress, she announced she was pregnant and no longer interested in a weight-loss plan.

This "Too Many Cooks" Thing is Called "Diffusion of Responsibility"

My most obvious take-away was to start screening clients in a pre-program interview.

• To ask about other nutrition plans the client's following.
• To develop an agreement with the client to follow my plan.
• To fire a client who won't put our work front and center. Otherwise, she'll quit and tell her friends my program doesn't work.

Next time I ran into a client following a nutrition plan from her gynecologist, I said, "I get my worst results with clients who squeeze my plan in and around other people's advice."

She stopped the OB/GYN's plan and switched to mine. Her results were fantastic, but that's a separate story!

What if you could redefine your relationship with food? What if you could potentially reverse diabetes, hypertension, and other metabolic conditions? Or mood swings? Or binge eating? What would it be worth to you to regain control and enjoy your life without stressing about food? I'll show you how to get there. It's easy, it works, and you can do it. Just visit LastResortNutrition.com and grab your free Empower Me Consult today.

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar.

Article Source: https://EzineArticles.com/expert/Joan_Kent/1748388

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Tuesday, 16 June 2020

20 Foods That Help You Lose Weight

Food and Exercise Tips for Bone Health

Bones set the foundation for life as we know it in our bodies. They give us shape, help us to stand tall, and keep everything in place. It's important to give them as much love and attention as we can. Through diet and exercise, you can build up your bones to be bigger and stronger.

Defining Osteoporosis

Osteoporosis, or porous bone, is a condition where the body's bones become weak and brittle. When healthy, the body removes and creates new bone tissue perfectly. In osteoporosis, the body is getting rid of bone tissue faster than it can make more. This leads to bones that appear porous and increases the chance of fracture.

Foods for Bone Health

The foods eaten day after day can have a big impact on your bone health. Regularly choosing fresh fruits and vegetables, legumes, whole grains, nuts and seeds, low-fat dairy, and fish are some of the best foods to try.

Fruits: Papaya, orange, raisins, banana, plantains, prunes, grapefruit, strawberries, pineapples...

Vegetables: Spinach, kale, collard greens, mustard greens, broccoli, potatoes, bell peppers, brussels sprouts...

Legumes: Chickpeas, black beans, pinto beans, kidney beans, lima beans, black-eyed peas...

Whole Grains: Oats, brown rice, barley, millet, bulgur, buckwheat...

Nuts and Seeds: Almonds, pecans, walnuts, pistachios, cashews, Brazil nuts...

Dairy Products: Low-fat or non-fat yogurt, milk, and cheese

Fish: Canned sardines, salmon, mackerel, and tuna

In the interest of bone health, it's important to note there are some foods that could put a damper on your efforts to build stronger bones. Limiting your salt intake, moderating your alcohol and caffeine intakes, and limiting your intake of soft drinks are some additional recommendations.

Exercising for Bone Health

Bones become bigger, stronger and denser the more you place demands on it. If you do not engage in activity that puts a stress on your bones, then they do not receive any messages that they need to be strong. Those who do not exercise run the risk of having lower bone mass or density. When you engage in weight-bearing exercise, your brain sends a chemical message to your bones that tells them to be ready to handle the weight and impact.

There are two types of exercises that are important for building and maintaining bone mass and density: weight-bearing and resistance exercises.

Weight Bearing Exercise

Weight bearing exercises are those that make your body work against gravity, such as running, walking, stair-climbing, dancing, and tennis. These are exercises in which your feet and legs are bearing your weight. Each time your foot hits the ground you apply a stress to your bones, which respond by maintaining or sometimes increasing their strength, which can be measured in terms of increased bone mineral density. The higher the impact of the activity contact, the greater the benefit to your bones. Therefore weight-bearing exercises that include running or jumping are of greater benefit to your bone health than gentler weight-bearing exercises such as walking. Swimming and bicycling are not weight-bearing, although they are great aerobic exercises.

To maintain the bone-strengthening benefits of weight-bearing exercise, you need to keep up the exercise regularly, for the long-term. If you stop exercising, the benefit wears off. Experts advise 30 minutes of weight-bearing exercise every day to maintain bone health.

Resistance Exercises

The second type of exercise that is important for bone health is resistance exercises that use muscular strength to improve muscle mass and strengthen bone. These activities include weightlifting, such as using free weights and weight machines found at your local gym. Incorporating resistance training 2 or 3 days a week, for 30 minutes per session, has been shown to help maintain healthy bones.

5 Tips for Strong Bones

When sitting for long periods of time, stand up for 5 minutes of every hour.
Walk and stand as often as possible within the course of your daily activities.
Try to stand as erect as possible, lifting head up towards the ceiling.
Wear soft soled shoes and thick socks to decrease shock on weight-bearing joints.
When lifting, avoid bending from the waist to get objects off the floor or in low places. Bend with your knees instead. Keep your back straight when bending.

You don't need to join a gym or pay for a personal trainer to be physically active. Starting with these suggestions can help strengthen your bones. Once you feel confident, you can start building up to a regular exercise routine.

Note: Always check with your physician before starting any exercise program

To Review...

Eating well and getting in some daily movement are the keys to unlock the door to great bone health. The more often you make these choices, the more natural it will feel. Be patient and remember, health is a journey.