Your Weight! Your Health! Your Skin!

Organic stores such as Sunflower Market and Whole Floods have become increasingly popular in recent years.  This is due to an increased awareness of the unhealthy nature of processed foods. Most processed and refined foods are bad for our health.

Some ingredients present in processed foods can lead to serious health problems when consumed in large quantities.

Trans Fats

Trans fats, also called hydrated fats, are the worst type of fats for human consumption.  This type of fat is artificially engineered in processed foods and is used to extend shelf life.  However, trans fats raise LDL cholesterol and lower HDL cholesterol.  HDL cholesterol is good for the body and works to prevent artery blockage by removing particles from the arteries.  LDL cholesterol, however, sticks to artery walls and causes blockage.  Eating too many processed foods can clog the arteries and eventually lead to heart complications. There is also some evidence pointing to the liver treating trans fats differently from saturated or monounsaturated fats by storing it rather than utilising it like it can with other fats.

Saturated Fats

Processed foods are usually high in saturated fats as well.  Unlike trans fats, saturated fats occur naturally and can be found in animal products such as meat and eggs.  While these fats are not as harmful as trans fats, they still raise LDL or bad cholesterol and lower HDL or good cholesterol and should not be consumed in massive quantities.

Sodium

Processed foods are also high in refined sodium.  Small amounts of naturally occurring salts like Himalayan crystal salt are actually good for the body and help to regulate the body’s fluids and blood pressure, aid in muscle contraction and help nerve function.  However, too much standard table salt (sodium chloride) can cause a hike in blood pressure, fluid retention and can place an increased strain on the heart.  Your daily intake of sodium should not exceed 1,500 mg which is less than ¾ of a teaspoon of salt.  Most Americans greatly exceed their daily intake of sodium which can lead to numerous health problems.

High-Fructose Corn Syrup

This artificial sweetener is a cost-effective means of sweetening food products and is found in many processed foods.  Recent studies suggest that this substance hurts liver function, slows the body’s metabolism and disrupts the body’s natural ability to regulate blood sugar, insulin and cholesterol.  The average American consumes approximately 63 lbs of this sweetener every year. This probably seems like an extremely high number, but high-fructose corn syrup is present in most processed foods, including whole-wheat breads, pasta sauces and ketchup.

So there you have it, eating less processed and refined foods can improve your health and help prevent life-threatening illnesses.

There is much debate in the medical field concerning the effectiveness of detox programs.  Some argue that since the benefits of a detox cannot be tangibly measured, they should be discarded altogether.  However, most people who undergo a detox report improved energy levels and overall health.  I performed a month-long full body detox and found that I had more energy, slept better and felt healthier after finishing the program.

You put numerous toxins into your body daily.  Even if your diet is not high in junk food, your body is constantly being exposed to toxins.  Soft drinks, sugars, artificial sweeteners, alcohol and caffeine are just a few toxins regularly consumed.  Perhaps you have a diet rich in fresh fruits, veggies and lean meats.  Have you considering buying organic?  If not you are still being exposed to toxins since these foods are often artificially enhanced and exposed to various pesticides and fertilizers.

The idea behind detox is that your body’s systems will run more efficiently if these toxins are removed, therefore improving your overall health.

How a Detox Works

A detox lasts for a specified amount of time and usually includes a strict diet along with a supplement which helps remove the toxins from the body.  Most detox programs gradually restrict foods that can be toxic, including sugar, meat, dairy, grains, alcohol and caffeine.  During a short time during the detox, the person is instructed to eat mainly organic fruits and vegetables.  Some sort of supplement is also taken to help remove wastes from the body.  A full body detox can last anywhere from a week to a month.

Benefits of Completing a Detox

When a detox is done properly, it has the potential to eliminate harmful wastes from the body which make a person sluggish and more prone to illness.  A detox can also assist weight loss since the removal of toxins from the body puts less stress on the liver, allowing this organ to aid more with digestion which speeds up your metabolism.  Proponents of detox suggest that a proper detox can boost the function of the lymphatic, renal, digestive and circulatory systems.  Many people who have completed a detox claim to feel more energetic and alert, to sleep more restfully and to have stronger immunity than before.

Potential Side Effects of a Detox

Just like medicines, the same detox may not work for everyone.  It is important to find a detox that works with your body and you feel comfortable with.  An improper detox can cause headaches, nausea, stomach pain and increased fatigue.  It is important to find an appropriate one and to consult a physician before and during the program.

The first time I heard someone mention the health benefits of fish oil, I was a little confused. After all, aren’t we supposed to avoid oily and fatty food?  My health conscious friends certainly tell me to cut down on oil wherever I can.

Well, I like making my own informed decisions, so I went ahead and did a little digging and was I pleasantly surprised. Research seems to point to certain types of fish oil actually being good for you.  Even the majority of doctors seem to recommend including this in your diet.

The reason is the presence of omega-3 fatty acids.  Research and medical studies have shown that omega-3s have a positive effect on your health, especially on your heart. A diet with regular intake of fish oil can slow down the process of cholesterol build up in your arteries. In fact, cultures where oily fish is eaten frequently seem to show a lower risk of heart disease and strokes.

I also found that the health benefits of fish oil go beyond your cardiovascular system. Studies have shown that people getting the recommended amounts of omega-3 oils could have improved memory and lower risk of age-related problems such as the early on-set of dementia and Alzheimer’s.  Apparently such a diet in men can also help in the prevention of prostate cancer.
Women benefit too, though we have to be careful to avoid certain fish during pregnancy that may contain high levels of mercury.

After reading all this information, I did the smart thing and began to add more fish to my diet. (If you don’t like fish, omega-3 supplements can work just as well).  I looked for darker-fleshed, oily fish that are known to have higher levels of omega-3 fatty acids. This includes common species like swordfish, tuna, king mackerel and salmon. Salmon quickly became my favorite choice.

A few weeks into my new diet, I noticed additional health benefits of fish oil: my mood was more upbeat than before and I felt healthier. Even visits to be the gym seemed slightly easier; the lean protein in the fish definitely made a difference to my energy levels.

Today, I enjoy my tasty sardines on wholemeal toast without feeling the least bit of guilt because it’s great for my heart, brain and mood.

With some of us heading into the cooler seasons, I’d thought I’d write something about ways to stay fit and active during winter.

It’s always been one of the hardest times of the year to maintain fitness.  Just like the classic Christmas song states, “the weather outside is frightful,” and curling up under a blanket to watch television or read a book is much more appealing than working out.   But fitness should not be a cycle in which we inevitably gain weight during the winter and work vigorously to lose it before swimsuit season.  Here are eleven simple ways to stay fit during those cold, winter months.

1. Don’t wait till winter to begin working out
Since we usually remain more active during the summer, working out does not seem as important.  But if you wait till the cold sets in to start working out you may find it harder to stay motivated.  It is easier to remain fit during the winter if you have already established a workout routine.

2. Join a gym
There are limited options for exercising outside during the winter; joining a gym is a great way to continue exercising despite the weather outside.

3. Create a home gym
If you do not want to join a gym, you can work out at home. Using home exercise equipment or workout videos are great ways to maintain fitness.

4. Match your fitness program and your lifestyle
Finding a workout program that works for you makes it easier to stay dedicated.  For example, if you like to bike or run outside during the summer, an exercise bike or a treadmill might be appropriate winter workout options.

5. Consider outdoor winter activities
It is both physically and mentally helpful to do outdoor activities during the winter.  These activities can include walking, skiing, ice-skating, sledding, and shovelling snow.

6. Get a friend to work out with you
Consider a workout ‘buddy’ during these times. If you can find a likeminded partner it can be easier to stay motivated and keep to a schedule.

7. Dress appropriately
You may get warm during outdoor activities but you should keep your layers on.  The same principal applies for working out at the gym, it might be warm inside but you need warm clothing when leaving the gym.  Failing to dress appropriately can lead to illness or hypothermia.

8. Boost your immunity
Germs and viruses run rampant during the winter months, and when you are sick working out is the last thing on your mind.  In order to avoid illness, wash your hands frequently, and consider taking supplements that boost your immune system such as Echinacea, Garlic and vitamin C.

9. Eat healthy
The winter months are filled with holidays and it is so easy to overeat.  However, it is important to not overindulge on sweets and high calorie comfort foods.

10. Drink hot green tea
Drinking hot drinks during the winter seems as natural as eating a hotdog at a baseball game, but it’s easy to choose fattening drinks such as hot chocolate.  Instead, try healthy hot drinks like tea and use a little honey rather than sugar as a sweetener.  Green tea is especially good for you since it’s full of antioxidants.

11. Drink plenty of water
We tend to drink more water during the summer when it is hot outside, but hydration is just as important in the winter, especially when you are working out.  You will naturally drink less during these months but you should still be focusing on your water intake.

These simple steps are just some ways to maintain fitness despite the inhospitable weather.  I hope these help you!

My daily cardio sessions have been very ‘on again off again’ lately but the other day I had just finished a light session while watching a re-run of The Sopranos and I noticed that the bike was saying I’d burned off around 250 calories.  I started thinking how the cardio side of things plays such a small part in the whole weight loss battle.  To improve fitness and your heart health, it’s tremendous but for out and out weight loss I think your diet is by far a bigger factor. I know researchers say that you’ll keep burning at a higher rate than you normally would for some time after you’ve finished your cardio session, which is a definite plus but at the end of the day if you treat yourselves to a Big Mac later on at something like 540 calories you’re not going to reach your goals.

Now I’m not saying you don’t need cardio, although sometimes I wish I could, but I’m wondering if a lot of people understand that ultimately you have to be taking in fewer calories than you use to get the scales moving in the right direction. Cardio is a great way to help that equation but your calorie intake should be the primary focus.

Replacing a main meal with a low calorie smoothie, reducing the size portion of your main meal of the day or limiting junk food to maybe once a week are all great ways to decrease your calorie intake. If you’re big into your dairy maybe switch to low fat milk or cheeses. Or in the kitchen try poaching occasionally instead of frying.

Easier said than done sometimes I know, but with a bit of perseverance and determination significant weight loss is well within your grasp.

As always your questions or comments are welcome.  Please feel free to leave a comment below or contact me at info@gearup4success-today.com