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It can be difficult to feel safe during the holiday eating season.

 

 

Holiday Eating Temptations?

By Joan Kent

Most of us want to feel safe, maybe even more so at holiday time. If you have food addictions, though, it can be difficult to feel safe during the holiday eating season.

Everyone knows the holiday eating brings food temptations. It’s simply accepted that we’ll eat those foods, gain weight, and set the same weight-loss resolution we set last year and the year before.

Making this worse is how constant the temptations are – every day, all day, even more than usual. Seasonal stresses don’t help, either: long lines, crowds everywhere, parties, the financial pressure of holiday gifts, lots more.

These stresses can – and do – lead to emotional eating. And if we feel we about give in to emotional cues, the tempting foods are right there.

 

 

The Worst Holiday Stress?

 

Family pressures may be the worst. Who’s the “food pusher” in your family?

A client of mine had food battles with her mother all season long. Mom would make the holiday eating treats she knew her daughter loved.

My client told her mother she didn’t want the treats because she was trying to lose weight. She told mom not to have them, either, because they were unhealthy.

Well, mom never changed her behavior and kept pushing the homemade treats. My client never developed better arguments. It took me a while to realize my client wanted to lose the battle. It was her “victim” excuse to eat holiday foods.

 

 

What Can You Do Instead?

 

Let’s assume you want to win this holiday eating season. Here are suggestions to help you feel safer.

  • Set your health goals right now – weight loss, health, better moods, more energy. Make December your Health Month.
  • Refuse to eat junk that will sabotage those goals.
  • Exercise every day. I use effective 10- to 12-minute high-intensity interval (HIIT) workouts that anyone can fit into a busy day.
  • Don’t take food home from holiday eating parties, even if it’s offered repeatedly.
  • If you can’t refuse the food, stop at the nearest trash can on the way home and toss it. DON’T take it home and pretend you won’t eat it.
  • If you go to a potluck, bring a healthful dish – salad, roasted veggies, fresh fruit and nuts for dessert.
  • Focus on family and friends. Make others feel safe for the holidays. Send prayers of healing and love to all you meet.

 

 

Yes, this will take discipline. BUT!

 

Temptations will tempt you less because you set solid goals. December will feel safe. And you’ll feel safe.

“Every day you push a little harder, eat a little better, maybe go to bed a little earlier.” – Jonathan Horton, gymnast

Worried about the holiday eating and your health? I’d love to help. Just visit http://www.LastResortNutrition.com and grab your free Empowered Eating Consult. Discover how easy it can be to make small changes that bring huge results.

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood and Transform Your Health.

 

 

 


 

Most Common Mistakes Made While Losing Weight.Image result for Most Common Mistakes Made While Losing Weight.

By Jackie Tay

 

The moment you want to lose weight. You know that it is necessary to eat healthier and exercise more. You start full of energy and discipline, but it is always more difficult than you initially thought.

That belly just gets in the way and the pounds don’t fly off at lightning speed. Keeping up with your new lifestyle demands a lot from you. How can you continue to maintain this and prevent the most common mistakes while losing weight?

 

 

The most common mistakes made during weight loss.

 

The first mistake during weight loss that many people make is counting calories. Most people see losing weight as a punishment. Which means they can eat fewer calories. It even goes so far that most people write down what they eat; and how many calories are in it.

In a strict food diary, you keep track of what you ate for breakfast, lunch, and snacks.

The snacks are not allowed, so write them down as little as possible.

The problem with this kind of food diary is that it doesn’t really work to lose weight. It only makes you aware and maybe even stressed about what you eat in a day. Or during the holiday eating extravaganza.

 

 

Eat fewer calories.

 

The big problem with reducing calories is that in the long term. It is impossible to get less than 1200 calories. Just like holding your breath, lowering your calories cannot be sustained.

It is also not realistic to lose weight. Because it is necessary to avoid the right calories from your food. You need a balance of the right nutrients before you can lose weight successfully.

 

 

Fat-free food.

 

We get to see the same message again and again in different advertisements. Fat is unhealthy and therefore we must eat low-fat foods. Fats cause the veins to sit up and increase the risk of cardiovascular disease.

The unhealthy fat that you eat is immediately converted into body fat. This reasoning is wrong. The above story seems very logical but that is not the case.

It may sound silly, but it is perhaps the most important nutrient during weight loss. Fat may contain 9 calories per gram, but it is better for your body than sugar.

Fat does not disturb your hunger mechanism. By eating fats your body will become fuller faster and you will eat less. In addition, low-fat meals are tasteless. Food producers add sugar to give it more flavor. Sugar is a real fat thickener that makes you eat more. Low-fat or fat-free food does not help you lose weight.

 

 

Running

 

In every magazine about health and weight loss, there are several articles about the many benefits of running. Running is healthy and will help you fight disease and help you get a tighter body.

That is of course true. By exercising you speed up the heartbeat, this is healthy because it strengthens your heart and blood vessels. However, when losing weight, running is not recommended due to the following reasons.

  • By making the same movement every day you increase the risk of hurting your joints. Especially if you must carry a heavyweight, this is very bad for your joints.
  • By exercising your body makes a stress hormone, cortisol. If you exercise for a long time, your body will produce a high level of cortisol. This high cortisol reduces your fat burning.
  • By running for a long time, your blood sugar level is greatly reduced. After exercise, it is so low that it is necessary to supplement it quickly. The quickest way to supplement this is to take a sugar-rich drink or eat something sweet.

This is the reason that you always feel like eating sweet things after exercise. Exercising is healthy for your body. But the best sports are short intensive sports of around half an hour.

 

 

Carbohydrate-rich food.

 

The products that you should avoid when you lose weight are carbohydrate-rich products. It is not the only food that makes us overweight.

But we eat too many carbohydrates a day. Carbohydrates are found in bread, rice, potatoes, pasta, noodles, rusks, crackers, and crackers.

These carbohydrates are processed into sugars in your body, these sugars increase your blood sugar levels enormously.

Your body produces the hormone insulin through these sugars. This hormone processes the sugar from your blood. This process causes a sugar crash. After your body has processed this you get hungry again and the circle starts again.

If your body makes this circle too often, your body cannot make it anymore. This will ensure that your insulin becomes resistant.

This insulin resistance is the cause of type 2 diabetes and prevalence. So, avoid carbohydrates as much as possible.

 

 

Start at the right moment.

 

When we start something we always want to do well. We are waiting for the right moment. If this moment comes, you know for sure that you are going to do it right. The problem with these kinds of intentions is that there is no right moment. It never comes true.

It can sometimes take weeks, months, or years before you take steps. It’s okay to enjoy it once at a birthday or party. These are no reasons not to start a healthy lifestyle today. Just start today and discover how far you get.

 

 

Start losing weight today.

 

If you wait for a perfect moment you will never act. If you just start, you will see that you are going much further than you initially thought.

Do not wait for the right motivation, trust that if you start today. You will automatically develop this motivation.

Successful weight loss is choosing a good program, developing a healthy lifestyle. And continuing this until it becomes normal to eat this way.

Always choose a program or method that you trust and just go for it. Start today and make no more mistakes while losing weight. And ensure a slim, fit, and healthy body.

If I could show you a way how to lose 5 pounds in 12 days. Would get better at using  a revolutionary new diet system. That not only guarantees to help you lose weight. And promises to help you lose more weight faster. Then anything else you’ve ever tried, would you be interested to find out more?

 

 

 


 

 

Image result for Holiday Eating Temptations

 

 

 

Don’t Allow Guilt to Sabotage Your Weight Loss

By Ann Musico

 

I do not believe there are “good” and “bad” foods. There are foods that are good for you. Specifically, in that, they nourish you and agree with your make up. And there are choices that are better for you than others.

But I don’t believe in demonizing any foods or making any foods off-limits. That’s a sure way to make them irresistible.

In her book, Today is Still the Day. I talk about using the right words to help you make the best choices. Instead of saying “I can’t eat that” I suggest you say, “I don’t eat that.” Or “I choose not to eat that now.” That immediately empowers you. By putting the power in your hands and makes a huge difference.

I also believe if you eat as clean as possible, choosing the highest quality. One-ingredient foods that agree with your specific. Makeup 80-90% of the time, the other 10-20% will not make a difference. So that brings us to the subject of guilt, an extremely powerful and toxic emotion.

We all eat the cake and cookies occasionally. When you have a day or two of indulgence, like over Thanksgiving or Christmas.

Do you eat those special treats with gusto and relish every bite; or do you feel guilty with every mouthful? It makes a difference as to how those foods affect your body.

 

 

All food is neutral –

 

Neither good nor bad. And you have permission to enjoy any and all foods, in moderation, without beating yourself up. Each choice is yours alone and those labels often; do more harm than good in the long run.

This research found people who associated chocolate cake with guilt vs. celebration reported less healthy eating habits. And lower levels of perceived behavioral control. Over healthy eating when under stress. They were also not found to have a positive attitude toward healthy holiday eating.

Guilty feelings related to certain foods. May cause people to eat more than they would want to in higher-stress situations.

Therefore, changing your mindset toward food may help with your weight-loss goals. Your mindset about the food you eat affects how well it nourishes your body.

Enjoyment of your food prompts the parasympathetic nervous system. To trigger the relaxation response.

This also relaxes the muscles in the gastrointestinal tract. And increases digestive juices, which improve your ability to digest fully.

Food is fuel and nutrition, but it is also meant to be savored and enjoyed. It shouldn’t cause guilt and anxiety.

 

Do certain foods cause you to feel guilty when eating them?

 

Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a “3-D Living Program.” To assist her in coaching clients in achieving vibrant health and wholeness – spirit, soul, and body.

Visit her website at  https://www.threedimensionalvitality.com  To learn more about the “3-D Living Program,” her book. Today is Still the Day, as well as the coaching packages she offers. Subscribe to her free monthly newsletter; and weekly email messages.

 

 

 


 

 

 

The Ethnoherbalist Review of Phytochemicals -

 

 

 

The Top 6 Phytochemicals Found in Food

By Bonnie R Giller

 

There’s quite a bit of buzz around phytochemicals in food. Phytochemicals, also known as phytonutrients. Are naturally occurring chemicals found in plants (hence the Phyto-).

They are the compounds that give fruits and vegetables their vibrant variety of colors. Smells, and tastes. With the rainbow of vegetables, you see regularly, you can imagine. How many types of phytochemicals there are!

 

 

Phytochemical Basics.

There are literally thousands of phytochemicals out there. And scientists are busy studying their potential benefits. Since you aren’t a plant, the only way to reap the benefits of phytochemicals. Is to eat a diet full of a variety of types of fruits and vegetables.

 

 

There are 6 phytochemicals scientists have spent the most effort researching:

 

  1. BETA CAROTENE is found in orange-colored and dark green leafy vegetables. Beta-carotene is critical for eye health and plays a key role. In maintaining a healthy and strong immune system.
  2. LYCOPENE is the red pigment found in tomatoes, pink grapefruit, watermelon, raspberries, and strawberries. It’s a powerful antioxidant and is linked to reduced prostate cancer risk. Lycopene is better absorbed after it’s been cooked, such as in tomato sauce.                                                                                                                                 
  3. LUTEIN is found in green leafy vegetables. Such as kale and spinach, as well as cruciferous vegetables. Such as Brussel sprouts and broccoli. Like beta-carotene, lutein is critical for eye health. And may help prevent macular degeneration.               
  4. RESVERATROL has been making the news with its antioxidant properties. For the prevention of cardiovascular disease. And decreasing overall systemic inflammation. Have you heard how dark chocolate and red wine are healthy? That’s because they’re good sources of resveratrol.                                                                                    
  5. ISOFLAVONES block estrogen from entering cells. Possibly lowering the risk of ovarian and breast cancer, as well as protecting against heart disease. By reducing blood clotting and cholesterol levels. Soy foods are high in isoflavones, but they’re also found in other legumes.                                                                                                      
  6. ANTHOCYANIDINS are the deep red and blue-purple pigments in blueberries. Blackberries, red onions, and radishes, to name just a few. Anthocyanidins help maintain a healthy circulatory system.

 

 

Some lesser-known phytochemicals include:

 

  • Saponins: Interfere with DNA replication, preventing cancer cells from multiplying. Found in beans, legumes, garlic, oats, and asparagus.
  • Flavonoids: Inhibit the aggregation and adhesion of platelets in the blood; inhibits the oxidation of LDL. Found in orange and grapefruit juice, tea, onions, soy, and red wine.
  • Allyl sulfides: Stimulate enzymes that detoxify cancer-causing substances; cholesterol-lowering and anti-hypertensive heart health functions. Found in vegetables in the onion family, such as onions, garlic, leeks, chives, and shallots.
  • Indoles: Increase the conversion of estrogen to its inactive form, possibly reducing breast cancer risk. Found in brassica vegetables: broccoli, cauliflower, kale, Brussels sprouts, cabbage, kohlrabi.
  • Quercetin: Acts as an anti-inflammatory and can relieve allergies and fight infection. Found in tomatoes, oregano, apples, onions, and lettuce.

 

 

In Conclusion.

 

You probably don’t need even more scientific research. To tell you a diet rich in a variety of fruits, vegetables. And legumes are the best bet for good health, but phytochemicals are another reason.

To ensure you’re holiday eating spree has a wide variety of different foods. So, get out there and feed your body with phytochemicals!

Bonnie R. Giller helps chronic dieters and people with medical conditions. Like diabetes break free from diets and food rules. So, they can make peace with food. And change their relationship with food and their bodies forever.

She does this by creating a tailored solution. That combines three essential ingredients, a healthy mindset; caring support, and nutrition education.

Bonnie is a registered and certified dietitian nutritionist. Certified diabetes educator and certified intuitive eating counselor. Learn more about Bonnie and her nutrition services at  http://www.BRGHealth.com 

 

 

 

 

A traditional Japanese diet is well balanced

 

 

Japanese Diet

By Chie Sanjo

 

The Most Effective Meal Plan for Weight Loss –

 

Japanese food is known to be a highly effective diet for weight loss. It is extremely low fat, low calorie, and high protein diet suitable for people of all ages. In this article, the author discusses a perfect Japanese meal plan for weight loss from various viewpoints.

 

 

The Healthiest Diet to Lose Weight.

 

If you want to lose weight healthily and keep it off, then a Japanese diet is the way to go. Aiming simply to lose weight despite the method you use leads to rebounding and ends up being ineffective. If you are serious about losing weight, you should make a long-term plan which gets your body in shape in a healthy way. Japanese food is one of the effective diets you can follow and has recently become a worldwide phenomenon. It is the healthiest meal plan for weight loss with an extremely high success rate.

 

 

Japanese Food as a World Heritage.

 

In December 2013, Japanese food has been listed as an intangible cultural heritage by UNESCO (the United Nations Educational, Scientific, and Cultural Organization). Particularly acclaimed was the excellent nutritional balance of fresh foods with a wide variety of ingredients and its ability to express the changing of the four seasons.

 

If you look at the world’s healthiest country ranking by WHO (World Health Organization), Japan has ranked in the top 5 for the last 50 years! Being extremely low fat, low calorie, and high protein, changing your daily diet to a Japanese style will bring a positive effect on your body.

 

 

5 Benefits of Eating Japanese Food.

 

Successful Weight Reduction

Relieve Constipation

Prevent Lifestyle Diseases

Improve Dental Problems

Nutritious and Balanced Diet for Beautiful Skin

 

  1. Successful Weight Reduction.

 

The first thing to keep in mind when making a weight loss program is calorie intake. A traditional Japanese meal set which consists of rice, miso soup, and dishes such as grilled fish, boiled vegetables, seaweed, and soybeans is low in calories and high in protein, yet still satisfying. It is a whole-foods-based diet with minimal amounts of animal protein, added sugars, and fast, so you can avoid high-calorie, processed foods.

 

  1. Relieve Constipation.

 

Japanese diet generally contains enough vegetables and is rich in fiber, vitamins, and minerals. Fiber is particularly an important nutrient for dieters as it helps regulate the intestinal environment. Japanese food is a weight-loss-friendly meal as you can consciously consume these essential nutrients without being aware of it.

 

  1. Prevent Lifestyle Diseases.

 

Too much fat intake can lead to excessive consumption of saturated fatty acids such as meat and butter. If you continue this eating habit, your cholesterol levels and triglycerides will eventually rise. Cholesterol and triglycerides interfere with smooth blood flow and make the bloodthirsty, which causes a variety of diseases including arteriosclerosis, so you must take an early improvement. This is where the Japanese diet rich in fish and seafood comes in as a countermeasure.

 

Seafood, especially bluefish, is high in unsaturated fatty acids and activates brain cells due to its high levels of DHA, in addition to thinning the blood. Not only does it prevent the intake of too much fat, but it also works on other organs while supplying protein, so be sure to include it in your menu.

 

  1. Improve Dental Problems.

 

Sugar and processed foods can cause tooth decay. Japanese cuisine which focuses on raw and crunchy foods encourages the behavior of chewing. Chewing food is an important activity that helps your body produce saliva to aid in digestion and promote tooth and bone development. Chewing also stimulates your satiety center which helps you feel satisfied at an earlier stage of your meal, and as a result, you will not overeat more than you need to.

 

  1. Nutritious and Balanced Diet for Beautiful Skin.

 

Japanese food contains many ingredients and is a great source of fiber, minerals, and vitamins. Adding a side dish to your daily diet, especially one with plenty of vegetables, will balance your nutrition without strain. Keep an eye on your nutritional balance to maintain your skin condition and your health.

 

 

How to Start the Japanese Diet?

 

If you are newcomers, switching all your meals to Japanese style will not be easy, so start with replacing one of your daily meals with Japanese food.

 

The Basis of the Japanese Diet “1 Soup + 3 Dishes”

 

The basis of a Japanese diet is a balance of one soup and three dishes.

 

1 Staple Food: Supplies carbohydrates as a source of energy.

1 Soup: Rehydrates your body.

3 Dishes: Make up for the lack of nutrients in the staple food and soup.

3 Tips for “1 Soup + 3 Dishes”

 

Be Efficient in Meal Prep and Last Long

Use Low-Calorie Ingredients

Avoid Deep-Fried Foods for Dinner

 

  1. Be Efficient in Meal Prep and Last Long.

 

One main dish and two side dishes may seem like a lot of work. When you are short on time, choose a simple menu such as grilled fish as the main dish. You can use commercial products such as tofu or seaweed for side dishes, or a salad with raw vegetables can be an alternative. If you are not comfortable making side dishes every day, prepare them in advance or use the freezing technique.

 

  1. Use Low-Calorie Ingredients.

 

An advantage of the Japanese diet is bulking low-calorie foods that increase the volume of your meals. Try to include okara (tofu), konnyaku (konjac), and mushrooms which are all low in calories. For example, incorporate mushroom soup and tofu side dishes, as well as miso soup with lots of vegetables.

 

  1. Avoid Deep-Fried Foods for Dinner.

 

It will be better if you keep a balance of three daily meals. Breakfast acts as a source of energy. Even if you eat high-calorie foods in the morning, they are less likely to turn into fat because of the long period of activity that follows. On the other hand, try to avoid fried foods and take a light meal for dinner. You can cut down on calories by selecting raw or boiled ingredients rather than fried or stir-fried foods.

 

 

Get Your Health and Weight Loss Fixed with the Japanese Diet.

 

Japanese food is an easy way to start a healthy diet that does not require a sudden decrease in quantity or food bias. If your weight reduction has been unsuccessful in the past Health Fitness Articles, why don’t you try this delicious and healthy Japanese meal plan for weight loss?

 

 

 

Want to Lose Weight? Build Muscle – Health Essentials from Cleveland Clinic

 

 

 

 

Do It in the Morning and Lose Weight Fast.

By Chie Sanjo

 

 

Want to know the fastest way to lose weight? The article talks about the most effective time of the day to lose weight and simple tips to start the program!

 

 

Burn Fat in the Morning and Accelerated your Weight Loss Velocity!

 

Morning weight loss program? You may be thinking, “I’m busy in the morning…” but if it only takes 10 minutes to make you lose weight, would you be interested? Exercise is essential for getting the body you want and there are indeed certain times of the day that are more suitable for workouts. So, let us talk about the most efficient way to lose weight. Here are some benefits and tips for the best time of the day to take exercise and how to improve its efficiency.

 

 

3 Benefits of Morning Workouts

 

Increased Metabolism

Regulates your Lifestyle and Feel Better

Easier to Burn Fat

 

  1. Increased Metabolism

 

One of the benefits of exercising in the morning is an increase in metabolism, and this is related to the autonomic nervous system. Fat is burned at any time of the day, but it is particularly easy to burn when the sympathetic nervous system is active. When you relax, the parasympathetic nerves are dominant, but in the daytime, the sympathetic nerves become dominant and your body temperature goes up. You can accelerate this activity by exercising in the morning, and your basal metabolism is increased by 10%.

 

  1. Regulates your Lifestyle and Feel Better

 

The sympathetic nerves become dominant through morning activities, which switches the body into daytime mode. Once the body awakens, serotonin, known as happy hormones, gets released and you will be able to greet a crisp morning. The brain also goes into an active mode which regulates the body rhythm and spreads more serotonin, making the mind even healthier. You will be able to spend a refreshing day and improve your work efficiency.

 

  1. Easier to Burn Fat

 

The energy used in activities is generally consumed in the order of carbohydrates to fat. However, the food you eat is digested while you sleep at night, and in the morning, you wake up with a hungry body with low blood sugar levels, and you automatically use fat as a source of energy. Therefore, if you exercise at that time, fat is easily burned.

 

Exercising on an empty stomach right after waking up can hurt your body, so drink a glass of water first and preferably take a light sip of something easily digestible such as a banana or a jelly before you do it. Also, remember to hydrate frequently during your workout.

 

 

How to Start a Morning Wight Loss Program?

 

Get up 20 minutes earlier than usual.

Drink a glass of warm water.

Eat fruit.

Stretch your body.

Take simple workouts.

 

  1. Get up 20 minutes earlier than usual.

 

One hour or two in the morning sounds like a high wall, so let us start by waking up 20~30 minutes early.

 

  1. Drink a glass of warm water.

 

When you wake up, drink a glass of warm water to rehydrate your body. Avoid taking cold or pungent drinks first thing in the morning, as they may overstimulate your stomach. The key to drinking is to take it in small sips, little by little. Let the water soak into your body slowly.

 

  1. Eat fruit.

 

When time is short in the morning, you tend to eat quick bread or leave the house without any food, right? The fruit is one of the recommended options you can eat as your breakfast. The enzymes in the fruit will promote elimination which helps your body to metabolize better. Fruit also contains the right amount of sugar, vitamins, and minerals that the body can easily absorb, and it keeps you hydrated.

 

  1. Stretch your body.

 

When you just wake up from your deep sleep, your body is not yet awake and is lacking in water and energy. Strenuous exercise in this state can be overloading on the body, so start by stretching your body which is not too painful to get yourself out of bed to turn on your body switch. Activating your body in the morning is also a great way to boost your metabolism, and the benefits are endless.

 

  1. Take simple workouts.

 

Once you complete the stretching sequence and your body turns into an active mode, some easy strength training you can do at homes such as squats and tiptoe lift will be the next step. Stimulating the lower body muscles can reduce swelling and firm the entire body. Start from 5~10 times each day if you do not take a regular based exercise.

 

The weight loss program in the early morning may be hard at first, but you will soon begin to enjoy it once you get used to it. Morning workouts are one of the most effective ways to lose weight fast. Why don’t you have a go tomorrow?