Lost and Found – a Novel by Ron Rink

Moving along with our discussion of counting calories and what effect that has on our nutrition and weight loss program.

Last time we talked about choosing healthy foods — foods that are packed with nutrients and fiber — and very little sugar (preferably none!). A good way to accomplish this is to be on a good nutrition and weight loss program like the South Beach Diet®.

There is no doubt that doing this is important, but, remember, it’s only part of the story. Sure, you’re taking in fewer calories by making good food choices, but you also have to burn some calories if you want to lose weight.

Now, I don’t mean going out and doing too much exercise. We talked about that in another article, right? (Please see http://wecould2.com/2006/06/28/the-wellness-of-you-89-weight-loss/ “The Wellness of YOU! – # 89″ for more about exercising too much.)

The focus of that article didn’t mean that you should never exercise. Exercise is essential to keep your body healthy, especially your bones and heart.

But if you exercise too much — and don’t eat the right kind of foods — or you don’t eat enough of those foods, your body will think it’s starving and you’ll end up eating way more than you should.

A good rule of thumb for how much to exercise is to shoot for at least 30 minutes about 4 times a week. That should prove to be a healthy medium.

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 soon with some more nutrition and weight loss thoughts for you.

And give the South Beach program a try. That’s what I follow and it sure has worked for me. Here’s where to go to learn more:

Shanti,

Ron
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Let’s continue with our discussion of counting calories — or should I say — the futility of doing so — and how that relates to being on a good nutrition and weight loss program.

If you are on a good nutrition and weight loss program like the South Beach Diet® for example, there’s no need to count calories. Your body will always know how much food you need for top-notch health.

Remember, last time we compared the difference between the 400-plus calories of a cinnamon bun and a 400 calorie omelet. Here are some more ideas that will help you to keep your weight under control.

Eat these foods and your body will naturally program itself to lose weight:

– Beans
– Whole grains
– Fresh (raw) fruits
– Vegetables
– Eggs
– Nuts
– Seeds
– Fish

Why these foods? Because they all have something in common — either they contain little or no sugar — they have a lot of fiber — (or in some cases both) — and they have a slew of healthy nutrients. That means they won’t do what the cinnamon bun did — they won’t raise your blood sugar rapidly and make you feel hungry a few minutes later. Rather they will cause your body to burn the calories in them gradually and avoid getting the feeling you’re hungry before you truly are.

The point here is that different kinds of calories can have very different effects on the way your body metabolizes the food — and because of that — on how much weight you gain.

Keeping your weight under control is not about counting calories. Instead, it’s about making sure that you choose healthy foods that are packed with nutrients and fiber — and very little or no sugar. These healthy foods will fill you up faster — that means you will want to eat less — and that means you’ll be taking in fewer calories.

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

And give the South Beach program a try. That’s what I follow and it sure has worked for me. Here’s where to go to learn more:

Shanti,

Ron
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In several of my previous articles I’ve talked about how starving yourself and/or exercising to excess can do more harm than good, especially if you’re trying to adhere to a good nutrition and weight loss program.

In this article I’d like to talk about counting calories and the myths involved in doing so.

I would imagine that the majority of us who have ever been on a diet have been told to count calories if you want to lose weight. In fact, I’ve said the same thing in previous articles right here in this blog.

But, you know what? It doesn’t really do any good — it just doesn’t work.

Have you ever tried to count calories? I have — and it’s darn near impossible. There is almost no way to accurately get a count of the calories we consume on a day-to-day basis. Plus, it’s really a tedious process and takes way too much time, right?

So, my latest advice — -don’t do it!

If you are on a good nutrition and weight loss program like the South Beach Diet® for example, there’s no need to count calories. Your body will always know how much food you need for top-notch health.

There is a reason behind this — and that is — not all calories are created equal.

Let’s talk about the mornings — many people will choose a big-ole cinnamon bun to have with their morning latte. Just the bun alone is about 400-calories. Now, that bun will probably taste delicious, but what it will also do is give you a quick sugar rush followed within a very short time with an energy crash and you’ll be hungry again looking for another cinnamon bun leading to even more calories.

If you were to instead choose to have a nice vegetable omelet with the same 400 calories, you’ll find that it is not only delicious — but here’s the kicker — it will leave you pleasantly full and you’ll have a steady level of energy for hours and won’t be hungry a few minutes later.

So, which one will help you to lose weight? You don’t need a degree in rocket science to figure that one out, do you? The cinnamon bun will probably lead to another cinnamon bun — and maybe even another — so those additional calories are going to add up in a hurry. The omelet will be satisfying on its own and you’ll not be hungry for several hours after eating it. One way it’s 400-plus calories — and the other it’s only 400.

Can you see how all calories aren’t created equal?

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 soon with some more nutrition and weight loss thoughts for you.

And give the South Beach program a try. That’s what I follow and it sure has worked for me. Here’s where to go to learn more:

Shanti,

Ron
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According to the American Heart Association, more than 900,000 Americans die of cardiovascular disease each year. In fact, more women die of heart disease than breast cancer.

What you may not realize is that you have the power to change this statistic, especially if you are following a good nutrition and weight loss program.

Heart disease can be prevented — and even reversed — by adopting a weight-healthy lifestyle that emphasizes healthy fats, lean protein, the right carbs, and a regular fitness routine. These principles are the foundation of the South Beach Diet®, which was designed by preventive cardiologist Dr. Arthur Agatston to help his patients avoid heart disease, and which I follow faithfully every day.

Here are just a few ways to reduce your risk of developing heart disease:

1. Eat a heart-healthy diet that includes whole grains, good fats (like those from omega-3-rich fish, extra-virgin olive oil, and nuts), plenty of fruits and vegetables, beans, low-fat dairy products, and lean sources of protein (like poultry and lean cuts of beef, such as tenderloin and top round). Incorporating these heart-friendly foods into your meal plan will also lower your saturated fat intake and, thus, your risk of heart disease.

2. Exercise regularly. It will help improve blood chemistry, reduce stress, and improve cardiovascular fitness. You should strive to get 20 to 30 minutes of cardiovascular exercise most days of the week, as well as a balanced routine of strength training and stretching. If going to the gym doesn’t inspire you, find a source of physical activity that you find fun. Try connecting with friends during brisk walks, or take dancing classes (think salsa or jive).

3. Maintain a healthy weight (especially important if you are considered obese: designated as a BMI of 30 or above). The closer you are to your recommended weight (a BMI between 18.5 and 24.9 is considered ideal), the less strain there is on your heart.

4. Quit smoking. Even if you’ve tried before, there are now many methods and organizations to help you kick the habit. Ask your doctor for his or her recommendations — but make this a “must-do”.

5. Lower stress and learn to manage your anger. Maybe this means making only the commitments you can handle, or maybe you’ll want to try relaxation techniques such as meditation or yoga.

6. See a doctor for routine screenings to check blood pressure, cholesterol, blood sugar, and triglyceride levels. Your doctor can also give you personalized advice on how to maintain a healthy heart.

7. Drink alcohol in moderation (if you do at all). Excess alcohol can elevate your triglyceride levels and increase your risks for heart failure and high blood pressure. Up to two glasses of alcoholic beverages are permitted per day once you reach Phase 2 of the South Beach Diet® (remember, no alcohol in Phase 1). Your choices include wine, vodka, gin, whisky, scotch, bourbon, tequila, or rum. If you use a mixer, make sure it’s sugar free. Finally, drink alcohol before or during a meal, since the food will help slow absorption of alcohol into your bloodstream.

As always, remember to follow a good-fat — good-carb diet. And do whatever you can, within your doctors recommendations, to keep up with the exercise part of your program. The benefits are priceless.

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 soon 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 sure has worked for me. Here’s where to go to learn more:

Shanti,

Ron
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Are you going to be among the people who will be taking 325.6 million leisure trips between the months of June and September this year? That’s the latest statistic I read about Americans taking time out from their usual routines this year.

That can be a challenge, especially if you’re on a nutrition and weight loss program such as the one I follow, the South Beach Diet®. If you plan ahead, though, it’s no hassle at all.

Here are a few tips to make it easier….

If you’re going to be travelling by car:

Advance planning is the key to avoiding unhealthy pitfalls on those long drives. Take along a cooler and fill it up with some of the South Beach Diet®-friendly foods. They have a good variety of snacks. You can also pack in some fresh fruits and veggies. As far as restaurants go, just remember to choose wisely and watch your portions.

Anyone following a good nutrition and weight loss program should eat healthy snacks at regular intervals. This is the best way to avoid getting too hungry, having those cravings sneak up on you, and making you want to overeat at mealtimes. Pack some bags of nuts and some fruits that don’t need to be kept cold if a cooler isn’t possible.

When you’re travelling and you don’t want to pay restaurant prices for all your meals, you may find that the fast food places are unavoidable. Again, choose wisely. Salads are usually your best bet at most fast-food places (be sure to request a vinaigrette dressing). Look for grilled chicken sandwiches and even fresh fruit and plain or artificially sweetened yogurt, which many places now offer. Remember to pass on the bun if it’s not whole grain and forgo the ketchup, too. Mustard and regular or low-fat mayonnaise are fine.

Don’t forget to move those muscles, too. Especially if you’re riding in a car for hours. If you don’t get some exercise those long rides can cause deep-vein thrombosis (excessive blood clotting in the veins and arteries). To prevent this, as well as overall stiffness, take a break several times a day during your drive. Stop every two or three hours at rest stops and get out and walk around and do stretches for a few minutes.

As always, remember to follow a good-fat — good-carb diet. And do whatever you can, within your doctors recommendations, to keep up with the exercise part of your program. The benefits are priceless.

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 soon 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 sure has worked for me. Here’s where to go to learn more:

Shanti,

Ron
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