OverallHealth.com

Saturday, 13 June 2009 20:23 - Eating for Fat Loss

Sun, 14 Jun 2009 02:23:04 +0100

My co-workers are always amazed and confused that I am constantly eating (currently every 2.5 hours) but I am pretty lean (8% BF). I guess this wouldn't make sense to most people, after all, you need to starve yourself to lose weight, right? No! That is the worst thing you can do! By not eating, you are setting yourself up for failure by damaging your metabolism. You will end up in the cycle of Yo-Yo dieting and end up carrying more body fat and less muscle.

1. Always eat a balanced meal or snack containing complete protien, carbohydrates, and fat. Eating this way will help create a hormonal balance (homeostasis) to stabilize your blood sugar. Your body will mobilize fat when your blood sugar is stable.

2. Eat within 1 hour of waking up and again every 3-4 hours. blood sugar levels drop over time, by eating frequently you will keep it stable. If you go too long without eating and allow your blood sugar to drop, your body will turn to its valuable muscle for fuel. Every pound of muscle burns 30-50 calories per day!

3. Eat only until satisfied, not full! Eating too much will elevate blood sugar levels. When sugar levels are high, your body will store fat. Yes even if it is healthy food!

4. Drink alot of water. Aim for 16 oz with every meal and another 16 oz between meals. at least 1 gallon per day for healthy, active adults.

5. Supplement your diet with a good multivitamin-mineral and essential fatty acids (fish oil, flax oil)

By incorporating this type of nutrition plan paired with a well-planned exercise routine, you will transform your body into a fat burning machine! Eating this way will easily become a lifestyle and help you to break the damaging yo-yo diet cycle.

If you would like help incorporating a nutrition plan into your lifestyle, go to http://wncweightloss.com I have online and consulting plans available that will change your life.

Thanks,

Lee Sedon

Saturday, 16 May 2009 18:02 - How to be Lean and Live Large

Sun, 17 May 2009 00:02:19 +0100

Most of you have probably read about the transformation my wife and I accomplished in this previous article. Here, I will outline how I stay lean year-round, detailing my training, diet, and supplementation.

My job requires a lot of traveling--at least a week out of the month, maybe more. This makes it difficult to stay on any diet, yet with the diet techniques I have learned from SciVation Director of R&D Chuck Rudolph, I can make due with what I have. Here are some rules for staying lean year-round and maintaining a physique that is always 6 weeks out from being dialed-in.

Saturday, 16 May 2009 16:14 - What to Take if your Diet Stinks

Sat, 16 May 2009 22:14:00 +0100

It has become almost impossible to flip on the television or radio without being reminded of how important it is to eat well, drink lots of water and exercise. As a result, many have become desensitized to these so called words of wisdom. Unfazed, we switch stations, take another bite of processed junk or just fall asleep. Big mistake.

Here's why. At any given split second, our bodies are accountable for billions of chemical reactions, cellular processes and other impulses. Individually, these actions would be otherwise insignificant.

Collectively however, they make up what we so fluently refer to as life. How nourished (or malnourished) we are ultimately determines how effective this process fares. When nourished, our system is primed, fluid and able to function at full capacity.

In contrast, when we're deprived of the nutrients needed to fuel these otherwise basic actions, we become sluggish, spacey and terribly unmotivated.

And let's face it. The constant pressure to avoid saturated fat, count calories and prepare fresh meals every day for the rest our lives is no short order. And while many of us make the decision to abandon these unhealthy habits, very few succeed permanently.

It's understandable. But if you're one of the millions responsible for keeping fast food chains and bakeries in business, listen up. Because unless your long-term goal involves nothing more than maintaining motionless life on a sofa, you need to keep nourished, regardless of how poor your diet is. Here are 7 supplements you should definitely become familiar with.

1. High Potency Multiple Complex:

If you take no other supplement, ever, make it a priority to start taking a high-potency multiple formula. They might not work miracles, but they will fill in the most basic nutritional gaps from your diet.

When the time comes to choose one, don't settle for the cheapest one on the shelf at your local mega-conglomerate discount mart. Visit a dedicated health food store. Ask questions, compare formulas and read labels like a hawk. The best formulas offer a generous mix of vitamins, minerals, herbs and digestive enzymes.

2. Alpha Lipoic Acid:

Unless you reside in a sealed bubble, there's just no way to avoid exposure from the toxins, pollutants, germs and other airborne environmental cell wreckers. As they collect in your system, they assume the role of free radicals, and go medieval on healthy cells - a process more commonly known as oxidation.

Alpha lipoic acid is a powerful free-radical fighting antioxidant that's both fat and water soluble and unique in that it can travel to any cell in the body to fight these dangerous free radicals. Excess oxidation robs the body of energy, wanes the immune system's ability to fight infection and ultimately leaves you feeling worn down.

3. Omega-3:

When the FDA allows supplement manufactures to make qualified health claims, there's a good chance that they're on to something very special. Omega-3 essential fatty acids are imperative to a long list of biological functions, but cannot be manufactured by the body and therefore must be obtained from the diet.

Clinical studies have shown that these "healthy" unsaturated fats can be very helpful in supporting cardiovascular health, neurological function, combating depression, promoting healthy skin, cancer treatment and a long list of others. Fish oil and flax are excellent sources. Look for a formula high in EPA and DHA.

4. Vitamin C:

As the first orally administered dietary supplement ever introduced, Ascorbic acid (vitamin C) remains one of the most frequently used supplements worldwide, even among the casually health-conscious.

A powerful antioxidant, C supports the immune system by quenching oxidation, wiping out free radicals, and protecting cells. One of its most unique attributes is that it helps the body recycle other antioxidants, and has a strong synergism with vitamin E, alpha lipoic acid and beta carotene.

The FDA is currently considering raising the 60mg RDA, initially issued to prevent young men from acquiring scurvy in the 1930's. The "father of vitamin C" Linus Pauling, a Noble Prize winning chemist openly admitted to taking 10-18 thousand mg per day. He was reportedly "very active" until his death at age 93.

5. L-Carnitine:

Users often refer to this amino-like substance as a powerful fat burning, muscle sparing, energy producing, lactic acid fighting miracle supplement. In fact, L-carnitine is

in shuttling fat into the cell's mitochondria where it can be immediately used for energy production. Some research suggests that it helps the body recover faster after workouts. Supplementation is especially important for vegetarians, and L-carnitine is typically obtained from meat and certain dairy products.

6. Milk Thistle:

When it comes to abusing under-appreciated organs, no one has it as bad as the liver. This metabolic filter ultimately decides what should be done with everything we consume - a 24 hour a day job that most of us give little or no thought to. Not smart.

Because like any filter, the more junk you throw in, the more clogged it becomes. This can make it exhausting for the liver to eliminate toxins, utilize nutrients and metabolize food.

Milk thistle (silymarin) increases the production of bile, the digestive juice responsible for cleansing the liver, healing damaged cells and promoting overall digestive efficacy. It is inexpensive, side-effect free and vital to overall wellness.

7. CoQ10:

This vitamin-like compound is present in every cell in the human body, and especially abundant in high-energy cells similar to those in the heart. More importantly, without it, the body simply wouldn't be able to produce enough energy to fuel the heart's ability to beat 100,000 times per day.

Yes, it's that important. As an antioxidant, CoQ10 works at the cellular level to eliminate harmful free radicals, lower bad (LDL) cholesterol levels and support normal mitochondrial activity. And while it seems to work very well for many people, it can be quite expensive.

A month's supply (100-250 mg) can cost as much as $50. Start with a low dose and increase as needed. Studies have shown that CoQ10 is considered very safe at doses up to 400 mg/day. Your body will begin thanking you almost immediately.

Wednesday, 06 May 2009 16:59 - Plan your Lifestyle Change

Wed, 06 May 2009 22:59:58 +0100

First, you have to decide if you need a diet or a lifestyle change. A diet (as I use the term) is a temporary change to your lifestyle (exercise and eating habits) diets are good for losing small amounts of weight that will come back over time. If you want to lose ten pounds because you have a reunion or event coming up, you probably need a diet; hopefully, you find one that works. A lifestyle change (which is what most of the articles I write focus on) is a complete overhaul of what you eat and how you exercise- it can incorporate an underlying “diet” but focuses on the long-term. A lifestyle change is required for those who are significantly overweight. Because it’s not just enough to lose the weight- you have to lose the weight and keep it off.

Examination

The first step in making a lifestyle change is to examine how you currently live. You can keep a journal; maybe make a blog – whatever works for you. Record what it is you are eating and everything you are doing in terms of exercise. You have to be honest with yourself in order for this to work. So if you normally drink a regular soft drink but decide to write down a diet drink because you think that is somehow going to help you while you’re recording your current lifestyle, it’s not.

This step really worked well for me because I am a visual person. I kept a notebook and for a week I wrote everything I ate and what all I did that could be considered exercise. I usually didn’t carry it with me, I just remembered what I ate and wrote it down at the end of the day. For the exercise I really didn’t do much, walked to the car and walked around work. Nothing too major.

Research

Taking your journal look at what you ate and what you did during that week. If you really want to have some fun look up the calories, fat, and carbs in each of the things you ate. You can do this on the Internet or on the packaging of most of the items you eat. If you eat out a lot, there are many sites that offer this information for anything you order, including most websites for the restaurants themselves. It just may surprise you how many calories you consume normally.

You are also going to want to research the different types of diets. There are all kinds of diets out there. The most of them involve at least one of three components. There’s low calorie, low carb, and low fat. You’re not necessarily going to go on a diet but at the core of your lifestyle change is an underlying diet that you need to stick to. Personally, I chose low fat because it seemed easier than counting calories and well, I love me some carbs. Plus, I have never understood low carb diets- I know lots of people that have had success with them but really, I don’t understand how you can eat bacon and lose weight. It’s just not natural.

Please remember that a diet is a temporary fix, but if you are looking to lose significant amounts of weight and maintain that weight loss for a long period of time diets can be beneficial. Make sure that the diet that you choose can be incorporated into your everyday lifestyle.

Looking at my first week in review, I focused on problem areas and made small changes at first. I continued to keep the journal to aide in my healthy lifestyle efforts and continued to make healthier changes as the weeks progressed.

Planning

Take a look at your journal and make a conscious decision to adhere to making healthy lifestyle changes. Once you accept that you need to make some changes, the better your efforts will be. It’s ok to start out slowly at first and make a couple of simple changes. For instance you may switch from regular soda to diet soda, and then eventually cut soda out all together. In terms of exercise you should set your goals small at first if you are not used to being active. You can make simple changes by taking the stairs at work instead of the elevator or perhaps park at the back of the parking lot so the walk to your building is a little longer. Maybe you have fifteen minutes during lunch that would allow you (and even a co-worker) to take a short walk around the building or parking lot. Walking is one of the easiest and best exercises you can do for yourself.

I started exercising slowly. I literally took it one step at a time. I did little things like walking short distances while at work or doing light housework daily. Eventually I bought a treadmill and started out walking slowly while watching television. As time progressed I was able to walk for longer periods of time, and eventually jog. Keeping with my routine I was ultimately able to run on my treadmill. So, sticking with a routine no matter how long it takes—you will eventually see some type of progress.

Follow Through and Maintenance

Once you’ve realized your need for change--stick to your plan. It’s ok to falter once in a while. Go ahead and have that scoop of ice cream! Just make sure you get back on track right away. There’s nothing wrong with having ice cream every now and then. You’re going to want to have some of those “bad” foods from time to time, and that is quite alright. The key is portion control. You can’t expect to cut out everything you’ve indulged in previously and never crave it or eat it again. That’s not being realistic. Limiting yourself to only a select few foods is not good and will just lead you to cheat on your lifestyle plan.

Don’t get discouraged if you aren’t seeing progress on your scale. There are probably going to be days or even weeks when your scale doesn’t register any change. Chances are you are progressing in other areas. Perhaps your scale says you still weigh the same, but you noticed your pants are fitting better. You’ve probably lost some inches! Maybe when you first started your exercise routine you couldn’t make it up three flights of stairs without being out of breath, but a few weeks later you have no trouble with them! Remember that this plan isn’t just a temporary change in your habits.

This plan is for you. This plan is for life—your healthier life.

Wednesday, 06 May 2009 08:52 - How To Read The Nutrition Facts on the Food Label

Wed, 06 May 2009 14:52:39 +0100

Have you ever read the Nutrition Facts label on food packages and wondered: serving sizes, percentages, daily values – what do they all mean? Well, you're not alone. Many consumers would like to know how to use the Nutrition Facts label more easily and effectively — and help is finally here. Use this information to make quick, informed food choices that contribute to healthy lifelong eating habits for you and your family.

Product Info and "Daily Values"

The Nutrition Facts label is divided into Two Main Areas:

Sections 1-5 provide product-specific information (serving size, calories, and nutrient information). These vary with each food product.
Section 6 is a Footnote with Daily Values (DVs). The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day.
- The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed.
- The DVs for total carbohydrate and dietary fiber daily represent the minimum amounts recommended for a 2,000-calorie diet. This means you should consume at least this amount per day for each of these nutrients.
- The footnote is only found on larger labels, and does not change from product to product.

What's On the Label?

Serving Size
This section is the basis for determining number of calories, amount of each nutrient, and %DVs of a food. Use it to compare a serving size to how much you actually eat. Serving sizes are given in familiar units, such as cups or pieces, followed by the metric amount, e.g., number of grams.
Amount of Calories
If you want to manage your weight (lose, gain, or maintain), this section is especially helpful. The amount of calories is listed on the left side. The right side shows how many calories in one serving come from fat. In this example, there are 250 calories, 110 of which come from fat. The key is to balance how many calories you eat with how many calories your body uses. Tip: Remember that a product that's fat-free isn't necessarily calorie-free.

Limit these Nutrients

Eating too much total fat including saturated fat and trans fat), cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, or high blood pressure. The goal is to stay below 100%DV for each of these nutrients per day.

Get Enough of these Nutrients

Americans often don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases and conditions.

Percent (%) Daily Value

This section tells you whether the nutrients (total fat, sodium, dietary fiber, etc.) in one serving of food contribute a little or a lot to your total daily diet.

The %DVs are based on a 2,000-calorie diet. Each listed nutrient is based on 100% of the recommended amounts for that nutrient. For example, 18% for total fat means that one serving furnishes 18% of the total amount of fat that you could eat in a day and stay within public health recommendations. Use the Quick Guide to Percent DV (%DV): 5%DV or less is low and 20%DV or more is high.

Footnote with Daily Values (%DVs)

The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day.

—The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed.

Details on the Daily Value
3 Easy Ways to Use the % Daily Value

Look at highs and lows.
The %DV gives you a framework for deciding if a food is high or low in a nutrient. Use the Quick Guide to %DV: 5% or less is low and 20% or more is high.

Compare products – Use the %DV to compare one food product or brand to a similar product. Make sure the servings sizes are similar, especially the weight (e.g., gram, milligram, ounces) of each product so you can see which foods are higher or lower in nutrients.

Evaluate claims.
So you don't have to memorize definitions, use the %DV to help you quickly distinguish one claim from another, such as "reduced fat" vs. "light" or "nonfat." Just compare the %DVs for Total Fat in each food product to see which one is higher or lower in that nutrient. There is no need to memorize definitions. This works when comparing all nutrient content claims, e.g., less, light, low, free, more, high, etc.
Make dietary trade-offs.
Make dietary trade offs using the %DV. For example, when a food you like is high in saturated fat, select foods that are low in saturated fat at other times of the day.