Foods to stay away from
Each and every day, people who are trying to lose weight end up discovering that they are having a much harder time reaching their goals in this area than they ever imagined they would have, as they continue to see the same range of numbers every time they step on the scale, no matter how much they work out and push themselves in the gym; one thing most people in this position fail to realize, however, is that there is a whole lot more to shedding pounds and becoming more healthy than simply working out! On top of putting in your time exercising and getting yourself in shape, it will also be important that you understand the foods you should be eating, and that you understand the foods you should be avoiding; as such, here is a look at four of the most important foods to make sure you are avoiding if "losing weight" is the goal you are chasing!
Processed grains: Processed grains are another one of the big culprits when it comes to weight gain, as the body turns these carbohydrates into glucose, and then mobilizes insulin to clear this glucose out of the bloodstream; this has a dual effect, with the first thing being that your body then stores this glucose as fat, and with the second thing being that your insulin is working to get glucose out of your bloodstream, instead of doing its other job: burning your stored fat for energy!
"Empty" foods: And finally, it is going to be important that you begin to avoid those foods that simply fill you up, without providing you with any significant nutritional value; bread, of course, is one food that falls into this category, but other foods in this category include potatoes and peanuts (yes, peanuts are not a nut - they are a legume - and the health benefits from peanuts are not nearly as great as the health benefits of a slew of other, true nuts!).
Refined sugars: One of the main things you are going to want to realize, when attempting to get your weight under control, is that unnatural foods are going to have a hugely negative impact on your body, and one of the kings of these "unnatural foods" is refined sugar; while those processed sweets may taste good in the moment, the impact of eating them lasts far longer than you would like, and sets back your efforts to conquer your weight at last.
Certain fruits: While fruit is absolutely among the best foods you will be able to put into your body, it is important to realize that not all fruits are created equal; when you deal with fruits that are high in sugars (even though these are sugars that are occurring naturally, and are therefore not "bad" for your body), you will also put yourself in a position to deal with high amounts of weight gain.
Processed grains: Processed grains are another one of the big culprits when it comes to weight gain, as the body turns these carbohydrates into glucose, and then mobilizes insulin to clear this glucose out of the bloodstream; this has a dual effect, with the first thing being that your body then stores this glucose as fat, and with the second thing being that your insulin is working to get glucose out of your bloodstream, instead of doing its other job: burning your stored fat for energy!
"Empty" foods: And finally, it is going to be important that you begin to avoid those foods that simply fill you up, without providing you with any significant nutritional value; bread, of course, is one food that falls into this category, but other foods in this category include potatoes and peanuts (yes, peanuts are not a nut - they are a legume - and the health benefits from peanuts are not nearly as great as the health benefits of a slew of other, true nuts!).
Refined sugars: One of the main things you are going to want to realize, when attempting to get your weight under control, is that unnatural foods are going to have a hugely negative impact on your body, and one of the kings of these "unnatural foods" is refined sugar; while those processed sweets may taste good in the moment, the impact of eating them lasts far longer than you would like, and sets back your efforts to conquer your weight at last.
Certain fruits: While fruit is absolutely among the best foods you will be able to put into your body, it is important to realize that not all fruits are created equal; when you deal with fruits that are high in sugars (even though these are sugars that are occurring naturally, and are therefore not "bad" for your body), you will also put yourself in a position to deal with high amounts of weight gain.
Diabetics count Carbs
The first thing that most people don't realize is that diabetes is not a sickness, it's a disease. So what's the trick to keep this disease under control you ask? Carbohydrate counting. So how does a diabetic count carbs?
Carb counting can be done very easily by looking at the nutrition facts which is on the label of items you buy in the store. These products will have the serving size and carbohydrates count on every item you buy. But you must pay close attention to the serving size.
Remember to write down the carbs for each meal that you eat. Breakfast, lunch, dinner and yes those snacks also. Foods that you eat on a regular basis should be logged into a spreadsheet with the type of foods and the carbs. This will save you a lot of time when you are counting the same carbs of a certain food.
Try and keep your carbs in each meal the same day to day, and by doing so your blood sugars will not fluctuate as much. A good average to keep your carb count is between 45 and 60 for each meal. You may need more or less carbs at meal time, depending on how you manage your diabetes.
Once you know how many carbs to eat at a meal, choose your foods and the portion size to match for each food group.
Are You Monitoring Your Blood Sugar?
When should you be monitoring your blood sugar? The best time to monitor your sugars is about a half hour after you eat and fasting. A fasting blood sugar test should be checked when you first get up in the morning before you eat anything.
Now lets look at what foods a diabetic should pay close attention to when counting carbs.
High Carbs
When you are counting carbs, don't forget about the protein and fat in meals. You should always include a source of protein and fat in you meals.
Carb counting can be done very easily by looking at the nutrition facts which is on the label of items you buy in the store. These products will have the serving size and carbohydrates count on every item you buy. But you must pay close attention to the serving size.
Remember to write down the carbs for each meal that you eat. Breakfast, lunch, dinner and yes those snacks also. Foods that you eat on a regular basis should be logged into a spreadsheet with the type of foods and the carbs. This will save you a lot of time when you are counting the same carbs of a certain food.
Try and keep your carbs in each meal the same day to day, and by doing so your blood sugars will not fluctuate as much. A good average to keep your carb count is between 45 and 60 for each meal. You may need more or less carbs at meal time, depending on how you manage your diabetes.
Once you know how many carbs to eat at a meal, choose your foods and the portion size to match for each food group.
Are You Monitoring Your Blood Sugar?
When should you be monitoring your blood sugar? The best time to monitor your sugars is about a half hour after you eat and fasting. A fasting blood sugar test should be checked when you first get up in the morning before you eat anything.
Now lets look at what foods a diabetic should pay close attention to when counting carbs.
High Carbs
- starchy foods like cereal, rice, bread, and crackers
- fruits and juices
- milk and yogurt
- dried beans like pinto beans and soy products like veggie burgers
- starchy vegetables like potatoes and corn
- snack foods, sweets, sodas, cake, candy, chips and cookies, candy, and chips
When you are counting carbs, don't forget about the protein and fat in meals. You should always include a source of protein and fat in you meals.
Facts about junk food
Cocaine, Heroin, Hershey's, Fritos-what do all of these substances have in common? Recent studies suggest that junk food has some of same addictive properties as hard drugs like cocaine and heroin as they stimulate the brain in a similar fashion in terms of satisfaction and the need for another 'fix'.
Sugar, salt, and fat seem to be the dangerous ingredients finding their way to the brain's pleasure centre, hitting what's known as the bliss point causing the brain to feel rewarded, but only for a short period of time before requiring a secondary dose of the source, and as this cycle progresses the need for the substance becomes greater, more frequent, and in higher doses to get the same pleasurable feeling. This drives craving and addictive behaviour, and in turn, increased consumption of these junk foods. The corporations responsible for the production of these foods have it down to a science-neuroscience. They have manipulated the levels of sugar, salt, and fats in such a way to cause that 'high' that consumers have come to expect when enjoying their favourite snacks.
Why sugar? As mentioned, sugar drives the brain to reach its bliss point, resulting in the euphoric spike and quick decline of satisfaction working the craving/response cycle.
And the Salt? Salt is mostly about flavour and increased shelf life. It's about that overwhelming burst of satisfying salty flavour that drives the brain to crave more. We have all heard the saying from the popular chip brand Lay's that state "Bet you can't eat just one". Lay's and other similar companies bank on this bet and have used just the right combination of the sugar, salt, fat, and other natural and artificial flavour enhancers to ensure repeat customers.
The fat? The pleasure derived from the fat is known in the industry as the 'mouth feel'. The tactile sensation of something crispy or gooey for example that triggers a similar response to sugar in the pleasure centre.
While the brain is manipulated internally, we are also sold on these products before they even entre our bodies. Mass marketing has been done to ensure our subconscious is continually blasted with media such as print ads and commercials, jingles, and slogans that keep them top of mind when reaching for our next movie snack or work break fix. Their packaging is also done to appeal to the eye with bright colours and wording that gets them from the shelves to our carts without even really wanting them!
First world countries, while have both the knowledge on why these products are unhealthy and the access to whole foods and healthy alternatives, continue to select over-processed, engineered, high-calorie, low-nutritional value foods. Why? Because it's become an addiction. The conglomerates have used the above methods to get us hooked on these foods much like the cigarette companies have continued to keep millions smoking when the risks have been presented to the buyer right on the packaging! Just saying 'No' may no longer be the issue, nor a lack of will power either.
Junk Food Addiction has led to some morbid obesity in the US & Canada and it's time for a change. Challenge yourself to spend 90% of your family food budget on whole foods and only 10% on processed, packaged foods. This simple change can alter your diet and health tenfold! Shake excess weight not only with diet, but add exercise, and increase hydration to see best results. Help fight against junk food addiction and tell corporations such as Lay's that "Yes we can eat just one, only we choose to eat none".
Article Source: http://EzineArticles.com/8034214
Sugar, salt, and fat seem to be the dangerous ingredients finding their way to the brain's pleasure centre, hitting what's known as the bliss point causing the brain to feel rewarded, but only for a short period of time before requiring a secondary dose of the source, and as this cycle progresses the need for the substance becomes greater, more frequent, and in higher doses to get the same pleasurable feeling. This drives craving and addictive behaviour, and in turn, increased consumption of these junk foods. The corporations responsible for the production of these foods have it down to a science-neuroscience. They have manipulated the levels of sugar, salt, and fats in such a way to cause that 'high' that consumers have come to expect when enjoying their favourite snacks.
Why sugar? As mentioned, sugar drives the brain to reach its bliss point, resulting in the euphoric spike and quick decline of satisfaction working the craving/response cycle.
And the Salt? Salt is mostly about flavour and increased shelf life. It's about that overwhelming burst of satisfying salty flavour that drives the brain to crave more. We have all heard the saying from the popular chip brand Lay's that state "Bet you can't eat just one". Lay's and other similar companies bank on this bet and have used just the right combination of the sugar, salt, fat, and other natural and artificial flavour enhancers to ensure repeat customers.
The fat? The pleasure derived from the fat is known in the industry as the 'mouth feel'. The tactile sensation of something crispy or gooey for example that triggers a similar response to sugar in the pleasure centre.
While the brain is manipulated internally, we are also sold on these products before they even entre our bodies. Mass marketing has been done to ensure our subconscious is continually blasted with media such as print ads and commercials, jingles, and slogans that keep them top of mind when reaching for our next movie snack or work break fix. Their packaging is also done to appeal to the eye with bright colours and wording that gets them from the shelves to our carts without even really wanting them!
First world countries, while have both the knowledge on why these products are unhealthy and the access to whole foods and healthy alternatives, continue to select over-processed, engineered, high-calorie, low-nutritional value foods. Why? Because it's become an addiction. The conglomerates have used the above methods to get us hooked on these foods much like the cigarette companies have continued to keep millions smoking when the risks have been presented to the buyer right on the packaging! Just saying 'No' may no longer be the issue, nor a lack of will power either.
Junk Food Addiction has led to some morbid obesity in the US & Canada and it's time for a change. Challenge yourself to spend 90% of your family food budget on whole foods and only 10% on processed, packaged foods. This simple change can alter your diet and health tenfold! Shake excess weight not only with diet, but add exercise, and increase hydration to see best results. Help fight against junk food addiction and tell corporations such as Lay's that "Yes we can eat just one, only we choose to eat none".
Article Source: http://EzineArticles.com/8034214
Be Smart Be Healthy
Hello everyone! I will be providing health tips and information. So sit back and relax and let me do the work while you work out!
surprising finding about weight loss
If you have decided that you would like to lose some weight (regardless of whether your goals are to lose just a few pounds or to drop a whole lot more weight than that), you are certainly not alone, as this is an issue a great number of people face, and is something many people pursue every single day; at the same time, however, most people who attempt to lose weight end up being unsuccessful in their efforts! If you have discovered, at one point or another in your past, that this is the case for yourself, you may have ended up reaching a point where you simply feel like giving up on getting the healthy, shapely body you have long desired - but the good news is, there is no reason at all to give up on your efforts, as these three surprising things for rapid weight loss will help open your eyes to what you have perhaps been missing!
Fat is better than bread: One of the biggest misconceptions when it comes to attempting to get your weight under control is that you need to avoid fatty foods at all costs; while it is certainly not great for your body to eat foods that are high in saturated fat, however, this is not going to have nearly as big of an impact on your weight as (believe it or not) bread! The human body turns glucose into fat, and the first thing the human body does with carbohydrates (especially complex carbohydrates, in the form of processed grains) is turn them into glucose - which, of course, is then turned into fat; as such, avoiding breads and other complex carbs can make a big difference in the results you are seeing!
Eat more often: Rather than attempting to limit the amount of food you are consuming, get into the habit of eating less at each meal, and eating more times throughout the day; when you eat five or six small meals each day (as opposed to two or three big meals each day), you will discover that you are not only enjoying more energy and a body that feels better, but that you are also seeing results each time you step on the scale, as your body will begin to use this food for immediate energy, rather than storing it for later.
Walking really works: One of the best ways to get yourself to a point where you are shedding the pounds you want to shed is by simply making sure to keep your body constantly active - and of course, one of the best ways to do this is by simply taking the time to go for a walk each day; when trying to lose weight, some people tend to think of walking as something that is too easy, and that will not have the big, immediate impact they are hoping for, but once you get in the habit of walking daily, you will be surprised by just how much of a difference this starts to make!
Fat is better than bread: One of the biggest misconceptions when it comes to attempting to get your weight under control is that you need to avoid fatty foods at all costs; while it is certainly not great for your body to eat foods that are high in saturated fat, however, this is not going to have nearly as big of an impact on your weight as (believe it or not) bread! The human body turns glucose into fat, and the first thing the human body does with carbohydrates (especially complex carbohydrates, in the form of processed grains) is turn them into glucose - which, of course, is then turned into fat; as such, avoiding breads and other complex carbs can make a big difference in the results you are seeing!
Eat more often: Rather than attempting to limit the amount of food you are consuming, get into the habit of eating less at each meal, and eating more times throughout the day; when you eat five or six small meals each day (as opposed to two or three big meals each day), you will discover that you are not only enjoying more energy and a body that feels better, but that you are also seeing results each time you step on the scale, as your body will begin to use this food for immediate energy, rather than storing it for later.
Walking really works: One of the best ways to get yourself to a point where you are shedding the pounds you want to shed is by simply making sure to keep your body constantly active - and of course, one of the best ways to do this is by simply taking the time to go for a walk each day; when trying to lose weight, some people tend to think of walking as something that is too easy, and that will not have the big, immediate impact they are hoping for, but once you get in the habit of walking daily, you will be surprised by just how much of a difference this starts to make!