Diet and Weight Loss Tips

Importance of Health

“Health is Wealth” – This is a very well said proverb, universal truth for every person living anywhere in the world irrespective of any factors. Even in this damn economic world people are aware with the benefits of a healthy body and mind. They care for their health more than earlier days. Nutrition is among key priorities for elderly, young and kids.

Need for Healthy Diet

For a good health, you need to have healthy and nutritious diet, that too on time regularly. A good diet is important for good health. A healthy and nutritious diet can help to maintain a healthy body weight and reduce the risk of a number of diseases including heart disease, stroke, cancer, diabetes, osteoporosis or malnutrition.

What is Healthy Diet

A balance and healthy diet consists of all required components essential for body. A diet based on cereals, breads, potatoes, fruits and vegetables is a healthy and balanced diet. That also includes limited amounts of dairy products (like milk, butter, cheese and curd), meat, and limited amount of fat or sugar ingredients.

No single food can provide all the essential nutrients that the body needs. Therefore, it is important to consume a wide variety of foods to provide adequate intakes of vitamins, minerals and dietary fibre, which are important for health. When fresh fruits and vegetables are unavailable, canned goods can be a healthy alternative to fulfill the need for adequate intake.

Guidelines for a healthy diet:

1. Eat a variety of different foods, several times a day
2. Follow principle of light and frequent eating policy
3. Eat plenty of foods rich in starch and fibre
4. Eat plenty of fresh fruit and green vegetables
5. Avoid food with high fat ratio
6. Limit food and drinks with sugar too often
7. If you are a drinker, drink alcohol sensibly
8. Drink sufficient amount of water several times a day
9. Limit excess intake of coffee and tea

If you follow above guidelines, and take care of your healthy diet needs, you’ll reduce your chances of being ill or malnutrition. Remember a healthy and peaceful mind resides inside a healthy body. So, keep yourself healthy and full your life with yours and your loved one’s cheers.

We all want to look good, feel good and feel energized. We search the stores looking for the miracle vitamin or supplement to give us good health and well-being. That being said, nutritional supplements, wellness products and vitamins is a multi-billion dollar business.

We read the claims written on the bottles and take them to be the truth. We want the claims of “revitalization”, “promotes good health”, “builds strong bones” etc., to be true, even though most of the time there is no scientific data supporting the claims.

When shopping for your next wellness product, such as vitamins, or nutritional supplements, consider the following guidelines:

1: What kind of information is available on the ingredient specifications, safety and quality testing?

2: Are the health and nutritional claims on the label (if any) based on anecdotal information or a scientific data?

3: Are the products backed by published clinical research studies? If so, is the data easily accessible for review? Is the research study published and if so is the study peered reviewed?

4: Does the company invest in and operate their own research and development center and a food and nutritional supplement manufacturing plant? Shaklee does!

5: Are there clinical studies on bioavailability (which means – does the nutrients in the product get absorbed into the bloodstream and how much of it is absorbed)? Is there published clinical research to prove the bioavailability of the product?

For instance a simple test of Vitamin E 200IU was tested for delivery into the bloodstream. The results were as follows:
Brand 1 .015 absorbed
Brand 2 15.0 absorbed
Brand 3 10.0 absorbed
Brand 4 67.0 absorbed
Brand 5 200 absorbed

Not so sure about your brand, then try this-Send a letter to the company producing your current vitamin or supplement as follows: “Please send me whatever scientific research data on your product. I would like to receive independent scientific studies or articles that have been published in peer reviewed journals, supporting your claims on the product. It is important to me to know that I am using a product that is safe and effective. Thank you very much.” The response, if any, should be on that particular product(s) you are inquiring about, not just research on the nutrient in general.

Above are just a few tips to consider when selecting your vitamin or nutritional supplement. A vitamin is not just a vitamin, cheapest is just that, and quality determines results.

We are constantly bombarbed by "cutting-edge" research that often causes dietary confusion. Several years ago, eggs were "bad", but now they're "good"; diet soda was a great way to lose weight, but now is correlated with obesity; chicken was considered a lean protein source, but now might be laced with unhealthy hormones. Often it's enough to make your head spin. In this article, I'd like to dispel 7 nutritional myths that may help clear some confusion and put you one step closer to achieving perfection in your weight loss or fitness routine.

Myth #1: Fat-free yogurt is a great tool in a weight loss diet.

Much of the yogurt at the grocery store is basically a sugar smoothie. Key lime pie, kiwi-raspberry, strawberry-banana - you name the flavor or the fruit, and usually it means that heavy doses of sugar were added to generate that particular flavor. Often, the actual "fruit-at-the-bottom" is a low-quality fruit that was too damaged or over-ripe to sell for raw produce. Your body's reaction is a hormonal response that induces fat storage and an increased appetite! Instead, use plain, no-sugar added, fat-free yogurt, and add your own fresh fruits, berries, or nuts. Never feel pressured to finish the whole container - that's what the lid is for! Often, a small container of this healthy yogurt can extend to 2 or 3 separate snacks.

Myth #2: Cholesterol in eggs is bad for your body.

Cholesterol is an essential component of our cells, as well as a crucial element of the anti-inflammatory response, which we know is high in the presence of stress, alcohol, injury, and even exercise. Natural sources of cholesterol actually *contribute* to your body's overall health! A good egg contains enough of a compound called lecithin to help breakdown most of the cholesterol present in the egg itself. Unfortunately, an egg is often accompanied by a huge slice of frying butter, a couple strips of bacon or sausage, or even an evil breakfast pastry. Instead, try this for breakfast - fry an egg in just a few drops of olive oil, and eat over a bowl of oatmeal - you'll elevate levels of good cholesterol, increase fiber intake, and start the day with a great surge of protein. And if you're on a lower fat percentage diet, ditch the yolk, and eat the egg white only.

Myth #3: Saturated fat is the primary contributor to heart disease.

Actually, saturated fat in the form of animal meat was around long before the surge of heart disease in modern man. During the time that heart disease has become prevalent in America, consumption of saturated fat from animal sources actually decreased, while consumption of trans-fatty acids and hydrogenated fats in the form of margarine, shortening, and refined oils increased! This pattern, accompanied by a sharp rise in sugar intake and a gradual decrease in exercise levels, is the real culprit for the modern day heart disease epidemic.

Myth #4: Drinking diet soda and using artificial sweeteners helps to control weight.

Artificial sweeteners still stimulate your digestive system receptors, causing the brain to go into "eating mode". However, with no food present, the body is not satisfied and the appetite powerfully craves real calories. Not only do artificial sweeteners actually *increase* your appetite in this manner after consumption, but they often are accompanied by many of the acids and chemicals in soda that can cause intestinal distress, and even brain and nervous system damage. Instead of using artificial sweeteners or consuming diet compounds, try using honey (preferably natural), herb sweeteners, fruit, or natural, raw sugar to sweeten your food. But regardless of what you choose for sweetener, remember that the hormonal response to any sweet compound switches your body into fat storage, appetite-increasing mode, so everything in moderation!

Myth #5: You should never eat before bed.

Some individuals rapidly burn carbohydrates, and if they are following the "don't-eat-2-hours-before-bed" rule, they often become hypoglycemic during the night, which can disrupt sleep patterns, growth hormones, and the immune system, causing them to wake up grumpy, hungry, starved, and in maximum fat-storage mode! Test yourself - if you don't eat 2 hours before bed, do you lie awake hungry at night, or tossing and turning as your appetite plows full speed ahead? Are you ravenous upon waking? If so, try a light meal before bed that mixes protein and fat. This will slow carbohydrate metabolism and leave you satisfied for a longer period of time. I recommend a small handful of almonds, walnuts, or sunflower seeds, or if you're allergic to nuts, try a few avocado slices, olives, or lean turkey breast or chicken.

Remember, everyone has a different body, and there are very few "rules" that are directly applicable to the entire population. Don't be afraid to experiment with your diet to find out what is best for your particular system. If you find that you need more direction, a personal trainer at Pacific Elite Fitness can perform a complete dietary analysis, and provide you with tips and tricks that are more specific to your body type and eating habits. All you have to do is keep track of exactly what you eat, when you eat, and how much you eat for 5-7 days on our easy-to-use nutritional form. After reviewing your log, a trainer provides you with specific and beneficial nutritional recommendations.

Until next time, train smart,
Ben Greenfield

This article will give you 5 more tips to turn your body into a lean muscle-building, fat-burning machine. In case you didn't read the last 5 tips, the basic overview was to increase fiber intake, frequently drink water, eat a complex and healthy breakfast, increase calcium intake, and eat several small meals per day (as high as 8-10). Ready for more? Good! Keep reading...

#6: Eat carbs early in the day

Meals that contain larger amounts of carbohydrates should be eaten earlier in the day. This means that much of your whole grain and fruit consumption should occur before noon. The body's metabolism is highest earlier in the day, so this is a great time to be supplying your muscles with energy in the form of glycogen (carbohydrates), while also ensuring that many of the carbohydrates you consume will be burned for fuel, rather than deposited as fat stores. Many families tend to have the biggest meal of the day in the evening, ironically at the time when the body is least in need of energy and the metabolism is lowest. The practical application would be to make breakfast bigger and dinner smaller. So try it out - prioritize eating carbohydrates early in the day, and focus on decreasing carbohydrate portion size as afternoon and evening approaches.

#7: Eat the right kind of carbs

While carbohydrates are important for providing energy and giving your body the ability to burn fat, you must choose the right carbs. Simple carbs like sugar and processed flour tend to be rapidly absorbed by the digestive system, which causes a release of the hormone that encourages fat deposit - insulin. Furthermore, the quick energy release that is followed by a rapid decrease in sugar levels will cause you to crave more food, which is why many people on a typical American diet are *always* hungry! So no matter what percentage of your diet is made up of carbohydrates, you must choose complex carbs that are slowly absorbed and digested, thus producing a long term source of energy that keeps you fuller for a longer period of time. Whole grain flours, vegetables, oats, and unprocessed grains, such as brown or wild rice are great choices, and also include many other compounds important in maintaining a high metabolism and proper digestive function.

#8 Eat fat

For the past several decades, mainstream Americans have been shifting to low or no fat diets, with the general result being an *increase* in obesity and chronic disease, and a decrease in health and fitness. In the meantime, world populations such as Eskimos, that consume as much as 70% of their diet from fat calories in whale blubber and fish, have one of the lowest rates of heart disease in the world. While this may seem ironic, there are some very good reasons. Typically, to replace calories that are not provided by dietary fat, carbohydrate consumption increases. Increased carb consumption leads to a faster burning energy source, which tends to contribute to cycling blood sugar levels, use of muscle tissue as fuel, low energy, and decreased metabolism and hormone production. In addition, many Americans will replace saturated fat, such as butter, with a trans fat, such as margarine. Trans fats are *much* worse for the body than saturated fat. So it is important to choose the right kinds of fat. Most animal fats, and many vegetable oils, are high in cholesterol, which contributes to heart disease. However, mono-unsaturated fats, such as those found in olive oil, nuts, fish oil, and various seed oils, can help lower cholesterol, reduce risk of heart disease, and enhance your body's ability to burn fat as a fuel source. So try to eat fish several times a week (or supplement with fish oil), cook with olive oil, and try to eat at least a handful of a healthy nut (like almonds or walnuts) once per day.


#9 Avoid sugar substitutes

Artifical sweeteners, such as Aspartame, still taste sweet (that's why they're sugar replacements!). When the taste receptors on your tongue taste this sweet substance, your digestive systems begins to produce compounds that prepare your body to use the "food" that your brain thinks you are consuming. The hormones produced in the digestive process are still present once this fake food enters your small intestine, but no actual energy release or satiety occurs, which leaves you with a gut full of digestive hormones that need food to break down and make the brain crave even more food, this time the real stuff. This is why studies have shown that consumption of diet soda products are associated with obesity! If you're really serious about burning fat, ditch any sugar substitute foods or diet drinks that you currently consume. I guarantee that once you overcome the initial addiction withdrawal, you'll feel a hundred times better.

#10 Eat like a car

Your body runs on fuel. If you put too much fuel into the gas tank, an overflow occurs, and in the body's case, this means fat deposition. I realize that the idea of limiting calories is very simple, but sometimes the approach is wrong. Never give yourself a certain "number" of calories per day. You'd never take your car to the gas station and fill up if you didn't plan on driving it, and the same goes for your body. If you have a light day of activity ("low mileage") or a sedentary day (sitting in the garage), you should sometimes not even be consuming 50% of the calories you'd normally consume, because your body doesn't need them. For instance, on a typical day, I consume 5000-6000 calories (based on my metabolism and amount of activity), but on a weekend of travel, where I am either sitting in a car or airplane, I often consume as little as 1000 calories per day! If your body doesn't need the fuel, there's not a necessity to put it in your mouth. On the other hand, there will be some days where I consume up to 8000 calories, simply because that is how many I actually burn through with my activities! So if you're on a set diet of, say, 2000 calories per day, don't be afraid to vary as needed.

I'd like to finish by encouraging you to keep at it. Switching to a healthy diet can be unbearable at times, but the longer you stick with it, the easier it gets. It's just like exercise - you can bring yourself to a maintenance phase where moderate to high physical activity becomes easier, but the initial work is pretty difficult. If you'd like to more information about diet and nutrition, or exercise, you can e-mail me at elite@pacificfit.net to ask questions.

When you sign-up for personal training with Pacific Elite Fitness, you can receive a complete dietary analysis, complete with grocery list and food substitution suggestions, and monthly tools to track your progress, caloric intake, and macronutrient percentage. You have access to your own personal fitness coach to guide you through your workout routine, using the latest fitness research and breakthrough techniques. You are guaranteed to get fitter faster on a Pacific Elite Fitness program.

Until next time, train smart,
Ben Greenfield

Whether lying awake in bed at night when hunger pangs strike, or at a social gathering where snack plates are circulating, most of us have experienced food cravings that are just too hard to resist. When the time comes to choose your snack, are you prepared to make the right decision? More specifically, are your prepared to reach for a food that will actually burn more calories than it contains? These types of foods, called negative calorie foods, have so little energy that your body uses more energy to digest and absorb the nutrients than the food actually contains! Switching to negative calorie foods for the majority of your snacking, combined with a solid exercise program, can enable you to literally watch fat melt away! This article is going to give you a jump-start on your nutrition with 10 negative energy snacks that will boost your metabolism and burn loads of calories.

1. Cabbage. I suggest supplementing a daily salad with sliced cabbage strips, or finding a healthy cabbage salad recipe.

2. Celery. Drenched in peanut butter and raisins does not count.

3. Cucumber. Sliced cucumbers make a great addition to any salad or stir-fry.

4. Carrots. Again, sliced on salad, or eaten raw, if you prefer.

5. Tomatoes. Cherry tomatoes are great snacks, or stack them on a healthy sandwich with lettuce (another negative calorie food!).

6. Blackberries/Raspberries/Strawberries. Great for snacking raw, or throwing into a blender or a bowl of oatmeal.

7. Grapefuit. A bowl of fresh grapefruit on the breakfast table is a smart addition.

8. Watermelon/Honeydew/Canteloupe. Again, good for smoothies, nice for breakfast, great for snacking.

9. Peaches. Throw into a ziplock bag for a convenient snack at work or travel. Just remember napkins.

10. Mandarin oranges. Wonderful on salads, or with a meat such as chicken.

So how does it work? Basically, your body's response to the presence of these foods results in the production of digestive enzymes, which act like small engines to break up carbohydrates, protein, and fat. However, because of their specific vitamin and mineral content, the enzyme response to these foods is so great that there are enough engines to not only break down the negative calorie food, but also additional calories that are present in digestion. So a 5 calorie piece of celery may take 30 calories to burn, resulting in a negative 25 calorie intake. Amazing!

That's all for today. If you'd like a personal trainer to take charge of your exercise and diet routine, supplying daily workout instructions that give you exactly what your body needs, sign-up with Pacific Elite Fitness online personal training. You'll see results immediately!

Until next time, train smart!

Ben Greenfield