Nutrition and Weight Loss Ideas

Nutrition, Weight Loss and Working Out

Now that we’ve talked a bit about what and when to eat in relation to the workout routine in your nutrition and weight loss program, let’s open this up and look at how the martial arts could become a more friendly word in your vocabulary.

As you read this, please remember that I am not a kid anymore. In fact, I am now an “elder” — (and that’s as far as I want to go here with that topic! LOL)

Okay, I’m guessing that you may not be able to see yourself kickboxing like Bruce Lee — am I right?

Good. I can’t either. But there are many martial arts disciplines that are suitable for just about everyone.

A martial art is an Oriental art of combat or self-defense practiced with or without weapons. People who study martial arts in the U.S. today do so mostly for sport, self-defense, and exercise, as well as to develop concentration, self-confidence, and self-discipline. Some of the more popular martial arts in the U.S. include karate, judo, Tae Kwon Do, and Tai Chi.

The one that I’m most familiar with is Tai Chi.

With its precise, gentle, flowing movements, you might find the ancient Chinese mind-body practice of Tai Chi especially appealing if you’re 50 or older or have a chronic condition, like arthritis, high blood pressure, or back problems. The focus on slow movement, breathing, and concentration is aimed at moving your life energy, or Ch’i, throughout your body. The relaxing nature of this art is perfect for relieving stress.

Tai Chi is a good choice for most people because you don’t have to be a super-athlete, or even be in great shape to get started with this discipline. Age isn’t a factor, either. The range of ages of people practicing Tai Chi goes all the way from people in their 20s to people in their 80s.

Tai Chi can also improve balance, posture, flexibility, coordination, and strength. Studies have shown that older people who practice Tai Chi reduce their risk of falls.

The movements are easy to learn — if you practice — because they are done in the same order each time. Also, as you practice your legs will get stronger, you will develop better breath control, your balance will improve and you will begin to move more gracefully.

I’d like to continue with this subject tomorrow, so I’ll sign off for today.

Until then, remember to follow a good-fat — good-carb diet and stay with your regular exercise. I’ll bring you some further information about Tai Chi tomorrow.

Here is some information about the nutritional supplements I add to my nutrition and weight loss program. These have helped me more than I would have ever imagined. I’m not kidding. Click on the links in the box below — you won’t be sorry!

Have a great day. I’ll be back tomorrow with some more nutrition and weight loss thoughts for you.

And give the South Beach Diet a try. That’s what I follow. Here’s where to go to learn more:

Shanti,

Ron
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Nutrition, Weight Loss and Working Out

Today we’re going to start a series of articles that relate to how working out relates to your nutrition and weight loss program. Right from the get-go I want to be sure that you don’t think I’m some sort of workout guru. I’m not even close. In fact, the process of getting enough exercise and working out regularly is a major shortcoming for me. I need to do more than I do.

It’s not that I don’t enjoy working out — I do! I love the way it makes me feel after a workout and I love the feeling of accomplishment that happens when I have a good one. It’s more about thinking that I don’t have the time for a workout. I do have the time, but I kid myself into thinking I don’t.

That’s enough about me. It doesn’t matter if you’re someone who likes to walk, or play tennis, or golf with your pals, or shoot a few hoops at the local gym, you need the same kind of foods to fuel your physical activity that a competitive athlete needs. Of course how much of that fuel you need will depend on the level of your activity.

Obviously, a healthy diet and plenty of fluid are vital to good performance. Food is the fuel to give you energy, and the more active you are, the more energy you need.

What is best for you and your level of activity?

~~~ If you run marathons you will have different food needs than a weekend jogger.
~~~ How often you work out and for what length of time will dictate your needs.
~~~ How much you weigh, your build and your height also play a role in your workout fuel requirements.

Just a quick word about those “magic” foods you sometimes see in the vitamin stores or on the television — read the labels! (Have you heard me say that before?) You should always build your workout diet around healthy foods only.

The active person needs two things — good carbohydrates and plenty of water. Avoid fad diets and junk food. Most of the time good qualified trainers will be able to help you pick what’s best for you. If you’re working out regularly, and your workouts are intensive, you won’t be able to maintain your strength on a low-carb, low calorie diet. You need good carbohydrates — the kind you can get from whole wheat cereals, whole wheat breads and pasta, fresh fruits and vegetables.

You also have to learn to eat at the right times when you’re working out. You should eat before you exercise because that will help with your energy level and keep you from tiring too quickly. But no heavy meals! A heavy meal before a workout could actually make you sick to your stomach.

A good rule of thumb is this:

~~~ If you eat a big meal (1,200 calories or more) wait at least 4 hours before working out.
~~~ If you eat a light meal (around 600 calories) wait two hours before working out.
~~~ If you eat a snack (around 300 calories) wait about an hour.

Everyone should drink at least eight to 10 cups of water a day to keep yourself hydrated. When you’re working out regularly you need the fluid to help build muscle and burn calories. Drink two cups before you exercise. Don’t worry about having to go the bathroom — if your workout is breaking a sweat, you’ll get rid of the fluid that way.

Don’t forget to drink after your workout as well. Drink water (that’s best), juice, or milk. Avoid alcohol and caffeine — those will dehydrate you.

Eat healthy food. All those sports drinks, energy bars, powders and gels aren’t needed if you are eating good food. Intake good carbohydrates like fruits, vegetables and grains, but also include peanut butter, nuts and yogurt for protein. Stay away from candy bars, potato chips and other high calorie foods.

The secret to being fit and healthy is to stay with a good nutrition and weight loss program. You will be a winner in every way if you do.

I’ll be back tomorrow with some more.

Until then, remember to follow a good-fat — good-carb diet and stay with your regular exercise.

Here is some information about the nutritional supplements I add to my nutrition and weight loss program. These have helped me more than I would have ever imagined. I’m not kidding. Click on the links in the box below — you won’t be sorry!

Have a great day. I’ll be back tomorrow with some more nutrition and weight loss thoughts for you.

And give the South Beach Diet a try. That’s what I follow and it really works. Here’s where to go to learn more:

Shanti,

Ron
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What Makes Us Fat?

This will probably be the last article in this series of “What Makes Us Fat”. Now, that doesn’t mean we’ll stop talking about the steps we can take to lose weight, but I’ll be changing the focus a bit.

So far we’ve talked about how much water we drink, how many miles we walk, what effect genetics might play, how getting older might play a role in our nutrition and weight loss goals, what that awful junk food will do to us, our need to avoid calorie-rich foods, how eating out can be fun if we use some caution about what we order and how much we eat, how alcoholic drinks can have a major effect on the size of our waistlines, what it can mean if we don’t pay attention to the details on those food labels, how not getting enough exercise can show up on our waistlines in a hurry, and that women who become pregnant do need to pick up some weight along with maintaining a good nutrition program.

This article will talk about one of the most prominent causes of health problems, not only in terms of weight-gain, but also in more general health terms — and that is — stress!

When we are stressed out our bodies begin to increase the production of cortisol.

Yeah, you say — what the heck is cortisol?

Cortisol is a corticosteroid hormone that is involved in the response to stress; it increases blood pressure and blood sugar levels and suppresses the immune system.

If you had some idea that living with too much stress could be bad for you, there’s part of the answer — it (cortisol) increases blood pressure and blood sugar levels and suppresses the immune system.

If you ever get into the situation where you are so stressed that you are producing large amounts of cortisol, the problems become much worse than just some weight gain. The following are just a few of these symptoms:

Symptoms vary, but most people have upper body obesity, rounded face, increased fat around the neck, and thinning arms and legs. Children tend to be obese with slowed growth rates.

Other symptoms appear in the skin, which becomes fragile and thin. It bruises easily and heals poorly. Purplish pink stretch marks may appear on the abdomen, thighs, buttocks, arms and breasts. The bones are weakened, and routine activities such as bending, lifting or rising from a chair may lead to backaches, rib and spinal column fractures.

Most people have severe fatigue, weak muscles, high blood pressure and high blood sugar. Irritability, anxiety and depression are common.

Women usually have excess hair growth on their faces, necks, chests, abdomens, and thighs. Their menstrual periods may become irregular or stop. Men have decreased fertility with diminished or absent desire for sex.

(That quote is from the Endocrine and Metabolic Diseases Information Service.)

Anyway, you need to know that stress is not good for you if you’re trying to stay on a good nutrition and weight loss program.

Stress-related cortisol is linked to higher fat production, especially around the mid-section where fat is the most harmful. Stress can also cause you to eat when you’re not truly in need of food. It can also lead you to make poor food choices. Making poor food choices and eating too much of them will certainly cause you to gain more weight.

Stress is also closely linked to depression. Many people who are depressed will take anti-depressants. Anti-depressants, in and of themselves, can also cause weight gain and make losing weight seem impossible. Depression itself can also lead to compulsive overeating. When we are depressed our body craves more simple carbohydrates and sugar because these things will increase serotonin production. (If you’re wondering what serotonin is — it’s the brain chemical that makes us feel happy.)

If you are eating properly — if you can manage to control the amount of stress in your life — if you can follow all of the items we’ve detailed in these articles, your serotonin levels will stay at normal levels and you will lose the cravings for foods that are not good for you.

As they say in the current vernacular — Lighten-up!

I sure hope you are doing well — we’ll be back tomorrow with some more thoughts and ideas about nutrition and weight loss.

Until then, remember to follow a good-fat — good-carb diet and stay with your regular exercise.

Here is some information about the nutritional supplements I add to my nutrition and weight loss program. These have helped me more than I would have ever imagined. I’m not kidding. Click on the links in the box below — you won’t be sorry!

Have a great day. I’ll be back tomorrow with some more nutrition and weight loss thoughts for you.

And give the South Beach Diet a try. That’s what I follow. Here’s where to go to learn more:

Shanti,

Ron
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