Do you know about - uncomplicated nourishment For health & Weight administration
Celebrate Recovery Meetings! Again, for I know. Ready to share new things that are useful. You and your friends.Weight supervision - simple but Complicated!
Let's face it - most habitancy are confused as to how to eat for health, fitness and weight management. If I had a pound or a dollar for every person who asked me what diet they should follow, what foods they should or shouldn't eat, what foods will help them lose weight, I'd be a very wealthy man indeed.
How is uncomplicated nourishment For health & Weight administration
So many habitancy worry about selecting the right diet, planning their meals, organizing their gym workout etc that they don't genuinely get around to doing what they need to do, I.E. Getting in the gym, working hard and eating a dinky less! This phenomenon is often referred to as "Paralysis by Analysis". Weight supervision is Easy. Okay, you need a salutary dose if will power, some common sense, a bit of application and a fair bit self discipline but the science of weight loss is simple.
Weight supervision is like running your bank account...if I spend less than I earn, I growth my bank equilibrium - or in food speak, I'll gain weight (specifically adipose tissue or fat). If I spend more than I earn, my bank equilibrium will decrease - this is the equivalent of losing weight. Spend too much and the bank owner will be on my case. Lose weight too fast, and my body will rebel and stop me wasting away to nothing.
To keep this analogy going, there are hundreds of credit cards, loans, types of overdraft, Hp plans etc that allow us to go overdrawn, likewise there are hundreds of diets, exercise plans, and food supplements that will help me to lose weight. You just need to stick with one plan and give it time to work. Use the one that slots as seamlessly as potential into your life style and is sustainable, manageable, practical and healthy. It doesn't matter how good the diet is, if you can't stick with it, It Will Fail! Just like at the bank, if the reimbursement plan is prohibitive, restrictive or just unmanageable you won't be able to make the payments, no matter how involving the interest rate was! Remember, the habitancy who are promoting diets like South Beach, Cabbage Soup, Weight Watchers, Atkins etc are trying to Sell you something so obviously they are going to tell you that their plan is the best and that it is easy to stick to, will give you the results you want painlessly and swiftly etc etc. However, the reality seldom matches the promise. Be honest - although the cabbage soup diet is virtually guaranteed to help you lose pounds, who in their right mind would want to swap great tasting food for some green, common and flatulence causing mush!?!
Decisions, decisions...
Ironically, the diet enterprise is the most flourishing unsuccessful enterprise ever! In recent surveys it was found that 95% of dieters Fail to stick with their chosen weight loss plan because of its unpleasant or restrictive eating regime. And when our dieter "falls of the wagon", they just jump right back on another one and try the next beloved diet to come on the market! There is so much food facts and mis-information around most habitancy flit from one nutritional advent to another, seeking out the magic diet that will give them the results they seek. Let's face it - most of us want to be slimmer Yesterday! No body wants to lose a measly pound a week. Sadly though, flourishing weight loss is not sexy, fast, or dramatic. It is a slow, diplomatic process which takes time. Very few dieters ever come to grips with this fact and are oftentimes disappointed when they fail to lose 20 pounds in a month as they were promised by some diet plan or celebrity endorsed dietician.
Many diets are impractical, unpleasant, and restrictive in the ultimate and can only be maintained for short periods of time. To make matters worse, when our dieting client returns to their old eating régime, they often put the weight they lost back on - plus some extra weight for good quantum and end up not only failing to reach the goals they set for themselves but genuinely getting further away from their ideal weight.
There are numerous physiological reasons for this happening - far too involved to recognize here, but basically can be summarized by examining the "Starvation Response" which is triggered when energy (calorific) intake is reduced by too much.
The Starvation Response
Our bodies know that fat is considerable for retention us alive while periods of starvation, so when calorie intake are reduced too low, the body will try and keep hold of this considerable reserved supply for as long as possible. Your body has no idea you are voluntarily eating too little. It makes the assumption that there is not sufficient food around for your survival and makes sure physiological changes accordingly. Think about it - who will live the longest when stranded on a desert island with no food...the person with next to no body fat or the person with lots? Mr. "Lean and Got a Six Pack" won't be looking so good after a merge of weeks of dinky or no food, whereas our overweight friend will be okay for a much longer duration of time. Nature is so cruel!
Basically, the starvation response results in muscle loss, increased fat storehouse capabilities, lowered metabolic rate (daily energy requirement), increased hunger and finally diet failure...all of which will prolong your life when food is in short supply but in terms of weight supervision not genuinely what we're after, I think you'll agree.
So, how can we avoid triggering the starvation response? Quite simply, we need to make haste slowly. Aim for a dinky reduction in calories, a dinky growth in performance levels. The body needs to roughly be tricked into giving up it's fat stores - do it too fast and we will trigger the starvation response which will, without a doubt, halt any improve and cause a rebound in fat mass gains...the so-called Yo Yo diet. Additionally, to avoid any loss of muscle, we need to engage in drive training. If your muscles are being challenged regularly, you body will keep hold of those muscles more readily, even if there is a calorie scantness - it's a case of "use it or lose it." Cv exercise genuinely promotes muscle breakdown (catabolism) where as drive training promotes the construction up of muscle (anabolism).
So, we are going to try and keep food simple. This plan (note - not a diet as this advent could be used very long term) is as easy as it gets...no involved recipes to follow, no supplements to buy, no weird foods to consume - just simple food which will help you reach and verbalize your goal weight.
The Alternative - common Sense Nutrition
I can sum this advent up in one sentence - 95% of all meal must consist of a lean protein plus fruit and or vegetables, drink only water, green tea or juices you have freshly pressed your self. That's it. Hardly earth shattering or complicated, but very effective. No calorie counting or weighing or measuring your food...just make sure every meal contains protein and fruit or veg.
What's Hot!
Protein foods...
Eggs, any "real" meat (non-processed), fish, some dairy is okay but preferably natural products like plain yogurt and bungalow cheese, also nuts, beans, pulses, whey protein powder and Soya (minimal amounts for males, moderate amounts for females).
Vegetables...
Any and all except for white potatoes, and even they are okay occasionally especially post exercise.
Fruit...
Any fruit in its natural state is fine, but citrus fruits are beloved so careful with bananas which can be a bit calorie dense. Homemade fruit juices are also okay but avoid most shop bought "made from concentrate" juices as these are generally so processed they are missing many of their vital vitamins and minerals and are genuinely only sugary soft drinks and not salutary at all. Dried fruit has some benefits but beware of overeating dried fruits as they take up very dinky room in your stomach and it is easy to consume them in large quantities.
Fats...
Make sure all meals include a sensible whole of salutary fats. Often this will come from the protein quantum of the meal but may also include olive oil, sunflower oil, fish oils, nut butters and oils, dairy butter (Not margarine) etc. Do your very best to avoid trans fats like the plague that they are!
What's Not!
Foods that include wheat and other grains should be dinky so avoid bread and pasta. Noodles and rice are also a no-go. For a great many people, grains can cause intestinal pain and abdominal bloating so minimizing their consumption may be beneficial. Morning meal cereals are generally wheat based sugar and salt laden junk so likewise they are off the menu. This will be a departure for many of you, but once you get used to it, this is a very salutary way to eat and will help you reach your body blend goals relatively genuinely and without triggering the starvation response. If you must consume grains, select whole grains, preferably organic and look into how they should best be ready for optimum digestion and absorption. This may well involve overnight soaking and repeated rinsing for example.
Basically, if it didn't roam the earth, swim in the sea, or grow on the land, you shouldn't eat it! Avoid all processed foods and try where potential to only consume food in its most natural state. If the food is "man made" it's probably not very good for you. If it's in a packet, there are probably best choices you can make and if anything on the ingredient list is unpronounceable then you genuinely shouldn't be putting it in your body!
You are what you eat...Eat Junk = Feel Junk!
Ingredients that should set alarm bells ringing and should be avoided where potential include anything hydrogenated or partially hydrogenated, synthetic sweeteners, emulsifiers, acidity regulators, nitrates, gelling agents, colorings, preservatives, or anything else that sounds like it belongs in a chemistry set rather than in your stomach!
Ideally, more than one fruit/vegetable should be consumed in each meal...we need a wide variety of foods to make sure we get the full spectrum of vitamins and minerals considerable to maintain health. One very good advent is to adopt a traffic light theory when selecting vegetables or fruits. Plainly agree foods of distinct colors in each meal, e.g. Red tomatoes, yellow peppers, and green lettuce. By mixing the colors of foods consumed, we are more likely to be getting a good variety of nutrients. If possible, try to purchase the organic versions of all foods mentioned. Organic food is produced without the use of pesticides, insecticides, fertilizers, hormones, antibiotics and other perhaps harmful chemicals. generally they cost a dinky more but often taste much more "real". If it impossible to buy organic, make sure all food (including meats) are washed wholly to take off any outside traces of chemicals.
As far as food quantum sizes go - don't be too anal about weighing and measuring with the irregularity of nuts and fats which are quite calorie dense and should be avoided in very large amounts and consumed in relative moderation. When planning a meal start off with your protein quantum - a medium sized chicken breast or steak for example, then pile on the veggies and add some salutary fats to round the meal off. Adjust quantum sizes as hunger, energy and bathroom scales dictate.
Food preparation is something else we need to consider. The way we cook our food can be whether beneficial or perhaps detrimental to our health. beloved cooking methods include the following...
o Steaming - especially vegetables and fish
o Grilling - for meat and fish (Non-stick grills like the George Foreman are exquisite tools for the health and waist conscious!)
o Stir frying - for most foods. Cut food up into small pieces to ensure quick frying and minimal loss of nutrients
o Boiling - for vegetables but careful not to over cook
o Roasting - for vegetables and meats
o Slow cooking (crock pots)
Microwaving is very suitable but the effects of microwaves on food and health are still relatively unknown. Some evidence suggests that microwaves may genuinely alter the chemical structure of our foods in such a way as to render them unhealthy. In one recent study, plants were watered using cooled microwaved water. The plants failed to sprout and soon died. Whilst not conclusive, this does seem to suggest that microwaving may be harmful so where practical use more customary cooking methods.
If potential and palatable, try to eat fruit and vegetables in their raw state, thus preserving the vitamin and mineral article that can be lost in the cooking process. Over cooking of fruit and vegetables should be avoided at all costs as immoderate or prolonged exposure to heat can damage the fragile micro nutrients and cut their corrective qualities...
Spice it up!
Despite appearances, meals that meet the above criteria needn't be terribly dull. It's all about using your imagination and arrival up with involving combinations of the permitted foods. Don't forget the condiments whether - salutary sauces and salad dressings can be made in very dinky time and add a whole new dimension of taste to an otherwise uninspiring meal. Why not think adding the following to your grocery list... It is potential to make your own sauces, salsas and dressings to spice up any meal using the permitted foods.
o Balsamic vinegar
o Olive oil (extra virgin, cold pressed only!)
o Unsalted butter (ok in small amounts)
o Sea salt
o Black pepper
o Paprika
o Chili or curry powder
o Various herbs and spices
So, there we go. I don't promise you will lose a dress size by the end of the week, nor do I swear you will be a stone lighter by this time next month. What I do assure you is this - eating the types of foods listed above and avoiding the man made "Frankenfoods" will give you the shape you want and the health you want without manufacture your life so involved you don't know whether you are arrival or going. And the best thing? This super diet won't cost you a penny! No books to buy, no supplements to purchase, no charts to fill in. It's a simple matter of eating the foods nature intended us to eat before processed foods became the norm.
The irregularity to the rule - post exercise meals
Anyone involved in serious exercise on a regular basis may find that adhering to the guidelines above may leave them feeling a bit weak or fatigued - especially post exercise. After exercise, the body's own stored carbohydrate (called glycogen) levels are depleted to a greater or lesser degree. For a similar bout of exercise to be performed, our glycogen stores must be replenished. It is foremost to try and do this as fast as potential to promote anabolism (tissue growth and repair) and minimize catabolism (tissue breakdown). To perform this, while the post exercise duration we can veer away from the guidelines above and include foods that are usually not usually acceptable.
Our post exercise meal can include more refined, lower fiber carbohydrates such as rice, pasta, bread, cereals, grains, potatoes etc. As these will now be used in the restocking of our glycogen stores and are extremely unlikely to end up being stored as fat. Post exercise, the body's main job is replenishment of glycogen stores so as a effect it will use the majority of carbohydrates consumed in this window of occasion for restocking of these vital supplies of stored carbohydrates. Make sure that post exercise meals also include protein to kick start muscle anabolism and we have a great jump start to our after training recovery, which should lead to being best recovered for our next work out.
Good examples of post training meals include:
o Peanut butter sandwich
o Baked potato and tuna with olive oil and side salad
o Pasta with chicken in a tomato sauce
o Rice with pork and vegetable stir fry
o Cottage cheese with wholegrain bread
o 2 bananas and a handful of unsalted nuts
o Soft fruits and plain yogurt blended into a "smoothie"
o Whey protein powder blended with plain yogurt and fruit.
There are many options to agree from so just select a few distinct ones and rotate them from day to day to ensure a wide variety of nutrients are being consumed.
Think of this meal as being a bonus for training hard, safe in the knowledge it will do dinky to unhinge your weight supervision efforts - then return to your simple but productive eating plan for the rest of your meals.
Patrick Dale
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