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The Truth About Fruit
Fruits are a summer staple and excellent source of vitamins, minerals, and fiber. Whether it’s the antioxidants from berries, the cold preventing properties of citrus fruits, or the hydration benefits of water based fruits like watermelon, each fruit has a unique set of benefits. The recommended daily amount of fruit is dependent on total calorie intake but can lie anywhere between 3 and 7 servings. Here is an example of what you would be looking at to meet these requirements.
Fruits are essential to a well-balanced diet. Like all food, moderation is key. Whenever possible, stay away from fruit juices as most contain artificial sweeteners and loads of added sugars. Fruits like apples, bananas, and dried fruits have high amounts of sugars and carbohydrates and should be timed appropriately around your workout. Eat fruits that you will give you the most bang for your buck. Things like berries, which are loaded with antioxidants but relatively low in calories, carbohydrates, and sugars will help contribute to an optimal diet and ideal body composition.
Thanks for reading and let me know if you have any comments or questions.
From South Bend,
Even an 11 year old gets it! It is amazing how we forget the basics as we age. We allow life experiences to cloud our judgement into thinking that this journey is about money, technology, and believing what we are told. The perspective of child can really help open the mind to educate ourselves and seek out new truths! This journey is about prioritizing yourself, the people you love, and opening your mind daily to new ideas and concepts. Jeez, I hope Sidney marries this kid someday!
How many have someone dear to their their heart who has either had breast cancer or had their life changed by this wicked disease? I’m guessing many people hold this close at heart . This article may enlighten you.
Dr. Mercola reported this week on a study published in the Journal of Applied Toxicology that 99% of 160 breast tissue samples tested from mastectomies contained Parabens. (n-propylparaben, methyparaben, n-butylparaben, ethylparaben, isobutylaraben).
Parabens are found in the vast majority of skin care products. They contain a synthetic estrogen that is the major factor seen in the growth and development of breast cancer. EPA testing concludes that ingredients in skin care and personal care products are reaching havoc on our hormone levels. Chronic long-term low dose exposure to these chemicals will accumulate in the body and eventually settle into practice of mutating cells and creating free radicals.
DON’T LET THIS—–
Http://www.cleure.com is a company dedicated to making products without additives
Dr. Flora Stay has been in the wellness industry for over 30 years. After graduating from University of California at San Francisco with her doctor of dental surgery degree (D.D.S.), she knew her path was clear towards health and wellness. She became passionate about helping others take responsibility towards their health.
She is an author (Secret Gateway to Health), speaker, practicing dentist and professor at University of Southern California. Dr. Stay noticed the need for a truly safe and effective toothpaste in 1993. Since then due to popularity of her dental products and demand from loyal customers, the Cleure line has grown to include personal care, skin care and makeup.
In Her Own Words:
My background has influenced my passion towards developing healthy toothpaste, skin care and personal care for everyone. I come from a family of doctors: three brothers (cancer specialist, pathologist, internist), and my father was a university professor with 3 PhDs in science, who discovered many medicinal plants and wrote 20 volumes of botanical books found in most universities.
As I listened to my brothers, especially the cancer specialist Dr. Kooros Parsa (Ventura County Hematology, Oncology Specialists), talk about the yearly alarming increase in numbers of patients, I began to research why cancer was on the rise.
There are many possible causes for cancer, but we can minimize the risk with our lifestyle.
Safer choices in using skin care, personal care and cosmetics lead to a healthier life. I believe you can be beautiful without added toxins in daily used products.
My promise is to develop safe and effective (salicylate free, fragrance free, ecologically responsible, hypoallergenic formulas) non-irritating products, reasonably priced, without animal testing. You can enjoy youthful, radiant, beautiful and healthy skin, hair and a beautiful smile with Cleure, without added questionable toxins.
One small point that Dr. Chris makes in this anti aging lecture is my big take away point. He describes a Free Radical (an unpaired electron) in terms that I can actually wrap my small brain around. In a nutshell, my husband and I go to a couples party one evening. Because I am a sap, I decide to bring cousin Joe that just got divorced because I feel sorry for him. Well, cousin Joe is slightly depressed, drinks a few too many Sun King’s, and hits on everyone’s wife! Hence CHAOS ensues and healthy paired couples are broken up! Cousin Joe is a free radical! He is a toxic cell that breaks apart healthy paired cells and reproduces with them chaotically to cause disease. It’s that simple. That being said–don’t invite Joe to the party! Don’t create chaos in your own body, mind, or spirit.
For more on anti-aging from Dr. Christopher Nagy visit: http://yourpersonalwellnesscenter.com/
Thanks to Chris for allowing http://www.angelamd.com to share his wonderful lecture.
This cartoon is so hilarious, I shouldn’t even write anything to go with it. But I will. What prompted me to look for a graphic for this post is a memory I have of eating a hot dog and chips for lunch before I started the new eating plan. I drive and walk past this food cart every day and one day, I walked down with my $2 and got a hot dog, chips and a Diet Coke. I went back to my desk to eat and afterward I remember thinking “I feel like a hot dog.” The rest of the day I felt sluggish and gross. Since starting this blog, I’ve been paying close attention to the signals my body gives me when I eat well and when I don’t. Healthy food is starting to be my new normal, so when I eat some of my old comfort foods they are a bit of a shock to my system. Many times, if the food is greasy, it actually makes me sick.
Thanks Kevin for more information!
I thought this article was appropriate seeing as so many people are trying to get lean for the summer.
Weight loss plateaus can be both mentally and physically taxing for anyone. Progress and results are what drives people and keeps them motivated to continue a healthy diet and exercise regimen. But what happens when you are doing all the right things and suddenly your results become stagnant? Anyone that has lost weight has experienced a plateau in some form or another. Whether these plateaus last a week or a year, breaking through a weight loss plateau is crucial for your physical results and your psychological well-being.
The Science Behind Plateaus
The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that’s mostly water.
A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism. At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.
How To Overcome Plateaus
1. Make A Plan And Stick To It
Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise. Track everything to ensure you aren’t cheating and you are sticking to the system and keeping yourself honest.
2. Change Your Workout
They say variety is the spice of life, and this holds true when it comes to your workouts. Without change you might find yourself dreading the monotony of regular gym sessions and simply lose motivation. Additionally, your body can become used to the same caloric burn and muscle exertion as it becomes more efficient at completing regular movements. Give your brain and brawn the wake up call they need by shaking up your usual routine with some new additions.
4. Calorie Cycling
This technique takes some pre-planning, but it could be just what your body needs. Cycle your calories by toying around with your daily caloric consumption. Maintain the same caloric intake over the course of a week, but eat 100 calories more one day, followed by 200 fewer calories the next day. Some folks call this the “zigzag” method, but no matter what you call it, this method disrupts your body’s equilibrium and will rev your weight loss engine. If you have been losing weight eating 1400 calories a day, eat around that many calories for three days. On the fourth day eat 300 to 400 calories more. Make sure those calories come from healthy foods mixing protein, carbs and fat. Those extra calories should not come from nachos and beer.
5. Spike Your Calorie Intake With One Meal A Weak
The human body will adapt to ANYTHING you do consistently over time. This refers to weight training, cardio conditioning, and nutrition. Over time your body will adapt to the new caloric intake unless some type of adjustment has been made. Try offsetting your eating schedule by spiking your calories one meal a week by 400-600 calories. To increase your caloric intake on those “cheat meal days”, simply eat more nutritious food. This will not only offset your metabolism, but will also keep your digestion and metabolism working optimally, ensuring a greater amount of fat-loss.
6. Cut Carb intake
Try reducing your carb intake to 50-100 grams per day to reduce insulin production and fire up your fat metabolism. Make sure that you’re eating enough protein for your weight (Shoot for 1 gram of protein per pound of body weight) eating the right vegetables and snacking on high-fat foods to keep you feeling satisfied.
7. Find Ways To Keep Your Metabolism Elevated
Thanks for reading and let me know if you have any comments or questions.
From South Bend,
In this documentary, the thing I found most interesting is a chart that shows three diagrams of the stomach. In three different scenarios, you can see what eating 500 calories of plant-based foods does to fill the stomach and to trigger receptors to let your brain know you’re full, compared to eating animal and dairy products that are calorie-rich but nutrition dense. That’s really what it’s all about. The reason that fruits and veggies are the superheros of the nutrition world is that they are jam-packed with vitamins, minerals, plant proteins, complex carbs, good fats, antioxidants…all with relatively low-calorie counts. Just for fun, I decided to see what a person could eat in one day for 1200 calories — the same number of calories as a McDonald’s Big Mac, fries and a coke. (Did you catch that? ONE lunch at McDonald’s is the equivalent of a full day’s worth of calories). Here is what you could do with 1200 calories instead: