Nutrition

Power to Achieve Your Goals

 1 in 3 of us will set the same goals for our New Years Resolutions year after year after year.  Health goals are consistently in the top 3 with losing weight usually being the first.

We read the list to the left and laugh…mostly because it reminds us of ourselves.  Why is it that over 1/2 of us will not stick to our goals until even 1/2 the year is over?

 

Here are the steps to making a goal livable, enjoyable and achievable.

1.  Believe that you CAN make changes to your health and be successful.  This sounds silly, but without an unwavering belief that you CAN do it, you will fail.  Believe that you are worth it.  Believe that you have the self-discipline to treat your body with the love and respect it deserves.

If this is your area of struggle, I encourage you to start by renewing your mind…by filling it with positive, encouraging and empowering thoughts about yourself and your abilities.  Even if you’ve failed hundreds of times, every day is a new day and a new beginning.  Time was created exactly for that reason; so that you can decide at any point in time that from this point forward, things are going to be different for you.  Every second, every minute, every hour, every day, every week, every month,  and every year is God’s way of giving you multitudes of chances to start over.

2.  Be thankful for your past failures and for your future successes.  Every failure has brought you closer to your success because every failure brings you closer to being sick and tired of being sick and tired.  And being thankful in advance for your future success will help to deepen your belief in your ability to do what you’ve set out to do.

How do you show gratitude for your journey so far?  By not beating yourself up for failing in the past and by being thankful for where you are right now at this point in your life where you’ve now decided to move forward in courage and in belief.  Say it out loud…several times a day if you need to.  Don’t apologize for your failures.  Don’t make excuses.  Don’t talk about them with anyone anymore.

3.  Be happy TODAY.  Don’t wait until you’ve accomplished your goals.  Choose to be happy today and every day as you are working toward your goals.  Your chances of success are significantly higher if you are happy.  Your body releases the “happy hormone” when your mood is happy.  This hormone helps you sleep, keeps you healthy and helps you keep your mind focused and keeps discouragement and depression far away.

Part of the joy is the journey itself.  Definitely the learning is in the journey and not the destination.  The personal growth you will experience by persevering is the real gift and something no one can ever take away from you.  As one of my mentors so wisely said, “There is no maturity in a miracle”.  The maturity only takes place in the journey.

Believe….Be Thankful…Be Happy!

 

Food and Belly Fat


Belly Fat is one of the most difficult fats to shed.
There are no secrets nor are there any exercises specifically for “spot” reducing fat on the belly.

BUT…Belly fat CAN be greatly reduced by changing your diet and regular aerobic exercise.

By avoiding the following foods, you greatly reduce the chance of accumulating belly fat:

Refined Sugars:  regular (non-diet) carbonated drinks, table sugar, sweetened fruit juices, bottled iced teas and coffees, coffee sweeteners, sugar-coated cereals, energy or sports drinks and candy.

Trans Fats:  fats that harden at room temperature.   Foods typically high in trans fats include commercially prepared baked items, such as crackers, cakes, pies, cookies, energy bars, cupcakes, croissants, doughnuts, pastries and breads. Many convenience foods also contain trans fats. Convenience foods include snack pies and cakes, potato chips, butter-flavored pre-popped corn, cheese corn, tortilla chips, prepackaged foods and fast foods.Other commercially prepared foods that usually contain trans fats include gravy mixes, boxed cereals, boxed foods, canned pasta, pasta mixes, canned foods, packaged sauces, pizzas, frozen entrees, frozen bread dough and deli foods. Many times, restaurant-prepared foods are high in trans fats.

Saturated Fats:  derived from animal products such as beef, lamb, chicken, poultry, veal and pork. According to nutritiondata.com, a typical 3-oz. serving of high-fat beef cuts can contain 24g of saturated fat. Animal byproducts such as sausage, jerky, bacon and luncheon meats are rich sources, as are organ meats such as kidneys, liver, heart, gizzards and spleen.Whole-fat dairy foods contain large amounts of saturated fat and cholesterol, states the American Heart Association. Whole-fat dairy foods can cause belly fat due to their high calorie and fat content. Dairy foods that are made with whole fat include milk, cream, butter, hard and soft cheeses, yogurt and frozen dairy products. Cream-based sauces (such as Alfredo), soups and gravies made with whole milk are also high in fat and can cause belly fat.

 

Instead, opt for these foods:

Organic Almonds and other nuts (with skins intact):  Builds muscle and reduces cravings.
Fights:
 
Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

Organic Beans and legumesBuilds muscle, helps burn fat, regulates digestion
Fights: 
Obesity, colon cancer, heart disease, high blood pressure.

Organic Spinach and other green vegetablesNeutralizes free radicals, the molecules that accelerate the aging process
Fights:
Cancer, heart disease, stroke, obesity, osteoporosis.

Organic Dairy products (fat-free or low-fat milk, yogurt, cheese)Builds strong bones, fires up weight loss
Fights: 
Osteoporosis, obesity, high blood pressure, cancer

Organic, Gluten-Free Oatmeal (unsweetened, unflavored)Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: 
Heart disease, diabetes, colon cancer, obesity

EggsBuilds muscle, burns fat
Fights: 
Obesity

Turkey and other lean meatsBuilds muscle, strengthens immune system
Fights: 
Obesity, various diseases

Organic Peanut butterBoosts testosterone, builds muscle, burns fat
Fights:
Obesity, muscle loss, wrinkles, cardiovascular disease

Organic Olive oilLowers cholesterol, boosts immune system
Fights: 
Obesity, cancer, heart disease, high blood pressure

Organic Raspberries and other berries:  Protects heart, enhances eyesight, improves balance, coordination, and short-term memory,  prevents cravings
Fights: 
Heart disease, cancer, obesity

Eat well…Live well…Fight Belly Fat!

Digestion and Absorption: The Key to Great Health – Pt. 2

Let’s go on a little journey down your GI tract.

Digestion actually begins before food even enters your mouth.  The sight or smell of food triggers the central nervous system to release digestive enzymes.  Once food enters your mouth, GI secretions and movement increase.  Saliva, as much as a quart a day, is released from the salivary glands.  It is made up of water, mucus, digestive enzymes, and antibacterial agents.  Saliva is also necessary for the full experience of taste because some foods need to be dissolved before they can be detected by your taste buds.

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Digestion and Absorption: The Key to Health – Pt. 1

Chemistry was not my favorite science discipline in school but the beauty of the organization of our bodies thrills me!

Chemistry is the key to a perfectly functioning body.  Remember…nutrition, GOOD nutrition, is what keeps your body working properly and most effectively…starting at the atom all the way to the organ system.  Here is a good organizational chart to help you see how the body is put together.

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Personal Nutrition and Menu Planning – Pt. 2

Ok…now that you have gone through a few of the tests, now it is time to determine the micronutrient, macronutrient and calorie contents of your diet.

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Personal Nutrition and Menu Planning – Pt. 1

Did you know that consuming too little or too much of a particular nutrient can lead to malnutrition?  Your nutritional status is a picture of your overall nutritional intake.

How do you know if you are getting too little or too much of a particular nutrient?  This is an honest question.  Different people need different amounts of nutrients.  This can be determined by age, sex, genetics, physical activity, etc.

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The Science of Nutrition – Part 2

Carbohydrates, Proteins and Fats all contain chemical energy.  The cells in your body takes this chemical energy and stores it as ATP.  You body can then use the energy in ATP to fuel your bodies many processes.  Many vitamins, even though they do not provide the energy, they assist in the regulation of the transfer of energy from your food to your cells.

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The Science of Nutrition – Part 1

Proper dietary choices you make today very well might play a major role in preventing obesity, cancer, heart disease, osteoporosis and type 2 diabetes later in your life.

The term nutrition refers to the science of how living organisms obtain and use food to support all the processes required for their existence.  A nutritionist is first and foremost concerned with prevention of illness and dis-ease.

There are two types of nutrients:  essential and nonessential.  Essential nutrients are those nutrients that you can only get from the foods you eat.  Nonessential nutrients are those nutrients that your body can make in response to a physiological requirement.  Most foods contain both.

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