If you don’t have the slightest idea, a great start would be asking yourself, what are your personal “health” goals?
That’s exactly where I and anyone else who’s looking for change in their health need to start.
Know Your Goal
Let’s look at the most common “health” goals I come across:
prevention of disease
better quality of life
advancing athletic performance
getting rid of all your BELLY FAT just to look good in your “birthday suit”.
So what will it take in order to fulfill any of the above?
Laser focus on the things which take precedence.
What to Eat
- Consciously eat nutrient-filled food
- To improve gut absorption which leads to gut health
- To improve your body’s composition and lessen the chances of disease
- Sufficient amounts of quality food to deliver your body its macro and micro nutrient requirements
Steps to take => BEFORE YOU EAT – THINK OF THIS?
What NOT to Eat
- Cut back on the body’s main fuel form – CARBS!
- What are carbs?
- Everything that TASTES good, but AREN’T the best choices for you.
- Don’t drink your calories – instead water, water, water.
- AVOID foods that harm you
- Likewise, NOT eating enough meals harm your objective.
When you skip meals or don’t eat enough meals the end result is an impedment in your metabolic goal.
Mind your business of SPEEDING your metabolism to BURN FAT, effectively. And that’s how you go from unhealthy to healthy, or from ok health to super health.
Let me guess.
The alarm didn’t go off?
Kids, acting up and didn’t want to get dress?
You got a flat on your way to work?
I’m not a big breakfast eater?
Excuses. Excuses. Excuses.
We, on the whole, can come up with the easiest and sometimes craziest excuses to forgo a nutritious breakfast.
If our jobs depended for us to eat healthy for bonuses, raises, and promotions, how many of you would reconsider your meal selections?
Ask yourself that question. Then, think about it. Hmmmm…
However, what if I said at times when you believed you were making the right choice, in actuality, you were bamboozled!
Can you imagine that? (Hopefully, you sense my sarcasm.)
A product glorified as a healthy choice, yet, once dissected unravels a whole different story.
Calories in Low Fat Blueberry Muffin
Now granted, we all have been guilty of walking into one of our favorite morning places (you know the kind that serves premium coffee and an eye-popping selection of pasteries) and thought, “Let me grab something quick to put in my stomach – it’s better than nothing!”
Well – is it better than nothing?
The nutrition facts about show and tell me different.
Still can’t figure it out?
Let me help you.
Most fat in muffins comes from plant oils, which are rich sources of “good” fats–the unsaturated fats that are healthy for the heart. When the fat’s cut back, what’s left? White flour and sugar-refined carbohydrates that the body breaks down in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place. It’s a perfect recipe for weight gain, masquerading as a “better-for-you” choice
Nutrition Source Harvard School of Public Health
And if that doesn’t get your attention how about the fact since low-fat choices, typically, aren’t as flavorful as their full-fat counterparts, makers are quite heavy on the salt.Check it out for yourself.
What are your options?
In, BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST, I share with you three QUICK ways to get not only something to fill your tummy, more so, powerfully packed NUTRITIOUS selections that’ll last you until way after you hit the pavement running.
Since, you’re at this point you might as well check it. There’s nothing to lose and everything to gain (except weight).
Here’s your answer: BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST
There’s a huge seesaw battle on the significance supplements should play in a person’s regimen.
I eat clean.
My plates are colorful.
My water intake is plenty.
And I don’t count calories.
However, I was curious to see what the outcome would be if I used About.com’s Calorie Count Meter.
My Report Card
By the end of this day I earned a B+ rating.
Well, the end result read like this:
Carbs = Too Low
Sat Fat = Too High
Fiber = Too High
Vit A = Too Low
Calcium = Too Low
Iron = Too Low
(only noted the “poor” grading)
Not being an expert on nutrition, I reflect my daily meals selection, and from what I can recall I did really well by my own standards.
So, where did I go wrong?
As I mentioned yesterday, “Through the hustle and bustle of extracurricular activities, parent-teacher conferences and homework, making sure we are getting proper nutrition can be difficult.”
Unfortunately, even if you’re eating right, you’re still probably not getting enough vitamins and nutrients from your diet for optimum health. Many of today’s foods don’t pack the nutritional punch they did years ago. According to a report published in the Journal of HortScience, the average vegetable found in today’s supermarket is anywhere from 5% to 40% lower in minerals (including magnesium, iron, calcium and zinc) than those harvested just 50 years ago.
“Most people do not consume an optimal amount of all vitamins by diet alone. It appears prudent for all adults to take vitamin supplements,” according to the statement in JAMA. Physicians are paying attention.
Did you know that 72 percent of physicians personally use dietary supplements?
Obviously, supplementing is an ideal road map for health.
“What do I want?”
“What do I need?”
“What do I have?”
In a perfect world, checking yourself, before eating would benefit you and aid in accomplishing your goals.
BUT, there is a loophole when approaching eating this way.
Through the hustle and bustle of extracurricular activities, parent-teacher conferences and homework, making sure we are getting proper nutrition can be difficult.
Preparation Meets Opportunity
The trick is to make sure that you change the way you shop, which, can make choosing a healthy meal or snack
No Longer A Factor
This theory would minimize the struggle even if you have a family, and cant shop just for yourself.
Making healthy choices by setting healthy boundaries.
in as little as 2 to 3 weeks!
It’s not a farfetched idea, since I already proved it to myself. So, I’m a believer and you must believe you can too. I’ll tell you what I did.
Using a simple 3-step strategy to jump start my metabolism, I, got the results I wanted.
It went like this:
•No white foods – white bread, pasta, sugar, white rice, and most milk products.
Purpose: because the nutrition has been depleted from these so by cutting them out and adding other great options you’ll body will rev its engine.
•Only drink water – throughout the day, kick back on sodas, juices, and ANY other drinks
Purpose: Don’t worry I’m not saying if you’re a coffee drinker you can’t have a serving or two a day. However, ensure your other beverages are only some high qualtiy H20 (in my best Bobby Boucher voice)
•Don’t eat ANY wheat products – including whole wheat. Well, research has suggested people tend to struggle more with bodyweight, plus, blood sugar, cravings.
Now hear me out, you WON’T have to eat this way forever. However, it’s a great beginning in jump starting your metabolism and get the results you want.
I started this blog as a means to express my thoughts to a greater audience. Previously, I wrote only for the privacy of myself, but, as time progressed I heard a voice in the silence. It was MINE. I just had things on the brain which needed to escape. I needed an outlet. So, I traded in the solace of my apartment, notebooks, sprinkled with a casual expression in public conversation and birthed my impregnated ideas on “e-paper”.
Out of the millions of readers on the internet, my purpose is to grab the attention of only a specific genre of people. Those looking for a solution or resolve in their situation, a health problem to fix, whatever it is that is going on in their life health wise.
I’m fully aware this approach and many of my topics won’t be for everyone. I’ve always been an untraditional person, a rebel, finding a way to go against the grain. I’m sure these blogs will come across individuals who will not like them or could care less. Many folks may choose to be skeptical towards what I’m going to say this year, but that’s fine, we all have an opinion. We have the liberty and freedom – a choice to choose.
I’ve come to the full understanding, God did not create me to please everybody, that’s an impossible task. I’m suppose to provide assistance to a specific group of people who are seriously interested and seriously needing the help. So this may not be for you, however, it may be for someone you know, love and care about. This person, typically, searches the internet for alternatives. This someone tends to search consistently, but only ends up at a dead end.
Maybe this blog is their ticket. Maybe it’s the hope or break they’ve longed and prayed for. Maybe it’s there answer.
Welcome back. Welcome back. Welcome back.
Thanksgiving is such an eventful holiday.
It’s a time when people just indulge. Go all out on there favorite dessert platters and dishes. Man, I am so thankful for the Posey family opening their home and inviting me to experience a true Georgia Thanksgiving.
The food selection included a variety of my favorite choices and others I’ve never had before. For instance, the sweet taste of Miss Sybil’s White Chocolate Cream Cheese Sweet Potato Cake.
My, my, my that savory taste will never escape my memory. I digress and return to you for this last edition in November is Diabetes Month.
So, let’s go back and look under the hood of your million dollar vehicle, the body, to “Tune Up Your Blood Sugar.”
At the beginning of the month, we shared the 3 steps to preventing Type II Diabetes as:
- eating a healthy diet
- keeping weight in check
- being active
We then introduced in the following week a safe and effective product to not only control your blood sugar levels, also, help you to lose weight:
If you’re open to a solution for blood sugar management, GlucAffect really delivers.
Dan Vance, Kaysville, UT
Last, we defined, specifically, what the 3 steps of prevention broke down to:
- Choosing a diet rich in whole grains and healthy fats adds even more protection, limit red meat , and go for healthier protein sources instead, such as nuts, beans, poultry, and fish.
- To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.
- By exercising, it will take the blood sugar out of your blood to help you manage it.
I, don’t make any medical claims, treatments, or cures. However, what I do know is when you treat your body to an active lifestyle, keep your weight in check, supply your body with the greatest nutrition, your body is a miracle and can change for the better.
I hope those who come across this blog are inspired to leave a comment and voice their thoughts.
At the start of this month, I published a blog discussing the reality on Diabetes and the prevalence of its rapid growth. Not to mention, the astronomical number of folks who don’t have a clue they’re living with it. Also, included in that piece, were preventable tips in taking a stand against acquiring type II Diabetes, most commonly known as “adult onset” diabetes.
Those 3 steps to preventing Type II Diabetes are:
- eating a healthy diet
- keeping weight in check
- being active
Now I personally think it’s relatively easy formula, but honestly speaking I’m an athlete. I’ve had almost 20 years of experience in eating a healthy diet, keeping my weight in check, and being active. However, the average individual hasn’t seen the inside of a gym.
Therefore, it would behoove me to think my suggestions are received enthusiatically. For those who don’t understand the make-up or dynamics of nutrition and exercise read blogs, like this one, as if they were studying Japanese. It’s a FOREIGN concept!
With that being said, the aformentioned tips will be constructed into questions for your benefit.
Q: What does it mean by “eating a healthy diet?”
Harvard School of Public Health says, “Choosing a diet rich in whole grains and healthy fats adds even more protection—skip the refined grains and sugary soda. Limiting red meat—steak, hamburger, pork chops, and the like—and avoiding processed meat—bacon, hot dogs, and deli meats—can also help lower diabetes risk. Go for healthier protein sources instead, such as nuts, beans, poultry, and fish.”
Q: How do I “keep my weight in check?”
“Weight Loss: Keeping the Weight Off“, a WebMD article encourages, “To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. Don’t fall back on those unhealthy eating habits you had before you lost weight. Controlling your weight is not an impossible task. Balancing what you eat with how much you exercise will help you maintain your new weight.” Continue Reading
Which brings me to my last question:
Q: Can you explain what is “being active?”
“Exercise is an important part of controlling diabetes,” says Larry Bergstrom, M.D., of Mayo Clinic. “Your skeletal muscle is an important area that uses blood sugar. So by using your muscles, it will take the blood sugar out of your blood to help you manage it.”
Here is an EASY to follow basic beginning routine of exercises that everyone should do.
Did You Know…
- Almost 26 million American children and adults have diabetes
- Each year, about 15,000 youth ages 20 and under are diagnosed with type 1 diabetes in the U.S.
- Diabetes kills nearly 300,000 people each year in the US, more than AIDS and breast cancer combined
- The death rate for diabetes is on the rise, while death rates for cancer and heart disease are declining
- Diabetes costs the American public more than $174 billion each year
Sadly, about 6 million Americans don’t know they have the disease.
Alarming problems behind the numbers
A Health News article stated, “Every 17 seconds, one American is diagnosed with diabetes, which is why it is important to raise awareness and put a stop to what amounts to a runaway train.”
But, what exactly is Diabetes?
At the Harvard Medical School, researchers say the prevalence of diabetes is at a rise – globally. Diabetes has now filtered and threatens to overwhelm health system in low AND middle-income countries.
“Cancer, diabetes, heart diseases are no longer the diseases of the wealthy. Today, they hamper the people and the economies of the poorest populations, even more than infectious diseases. This represents a public health emergency in slow motion.”
Medical term, diabetes mellitus is classified on the basis of aetiology and clinical presentation of the disorder into four types:
■type 1 diabetes,
■type 2 diabetes,
■gestational diabetes mellitus (GDM), and
■other specific types.
As you take a closer look at diabetes, notice how Type 2 diabetes (formally known as adult-onset) creeps up on people. This particular type takes years to fully develop. It is caused when muscle and other cells stop responding to insulin’s open-up-for-glucose signal, displayed in the video. Without any resistance the body continues to make more insulin, trying to shove blood sugar into cells, which in turn exhausts the insulin-making cells and fail.
The good news Type 2 Diabetes Can Be Prevented by:
keeping weight in check
eating a healthy diet
Following these precautionary steps can aid the population in preventing most cases of type 2 diabetes.
In history, we have come to know many heros of the day who stood up for whatever cause they believed in. These special individuals fought through many battles of opposers who wanted the person and their cause to fail. And becaue of this opposition the average citizen can stamp their name in time forever to be known as a historical figure-head.
With five days left in October, I wanted to commemorate a pioneer organization whose efforts have raised, thus far, 1.9 billion dollars invested to research in finding a cure for breast cancer. Through their efforts, breast cancer survival rate after diagnosis in the first five-year window, increased from 74 percent to 98 percent.
Though I may not know who Susan G. Komen was personally, I do know in her courageous fight to overcome this disease, the world’s largest grassroots network in educating and fighting to save lives was birthed.
Most people have seen across the world the pink ribbons symbolizing Breast Cancer Awareness, and majority of others have participated in many of Susan G Komen for the Cure events. But, who’s behind this successful fundraising NPO, well, a compassionate and committed lady by the name of Nancy G. Brinker – Susan’s sister – who made a promise “that she would do everything in her power to end breast cancer forever.”
- Ten million women around the world could die from breast cancer in the next 25 years.
- already claims twice as many lives as AIDS worldwide.
- at least seven million people die of canceer each year and close to 11 million new cases are diagnosed.
– more than AIDS, tuberculosis, and malaria combined
So, with one of the toughest tasks at hand, I commend Nancy Brinker’s undaunting efforts to fulfill her dying sister’s dream to help the sick women in the hospital.
And, I’ll ask again, “Could one person make a difference?”
*Dedicated to My Titi (Aunt)/Godmother – Arlene Alicea. I love you with all my heart and I pray your strength and determination keeps this disease away*