Nutrition and Weight Loss Ideas

Every so often I get a comment on these blogs that asks about what foods can you eat that will still give you the energy you need without sacrificing nutrition.

There’s a reason why people are concerned about this. So many of us here in the U.S.A. are addicted to sugar and caffeine. Both of these supplements are horribly lacking in nutritional value, but oh boy, do they ever give you energy! However, because they’re so lacking in nutritional value, the energy they give is short-lived and you begin to droop much sooner than you would with good nutrition. So, what many of us do is go for more sugar and more caffeine and the cycle repeats and repeats. Over time we see that our health is deteriorating and we’re gaining more weight — and we wonder why.

The answer to the “What Can We Eat?” question is simple — eat whole foods. They’re the best way to go.

Most everything you buy in the supermarket that is in cans, or is wrapped, or is boxed just won’t be as healthy and nutritious as whole foods will be. Those canned, wrapped, and boxed items are packaged with ingredients and preservatives that health-seeking dieters should avoid.

One of the major benefits of eating whole foods is that you can eat all of the natural whole foods that you want and still lose weight and look great. Certain fruits, vegetables, and protein sources from lean meats and dairy should be the heart and the bloodline of your diet.

Don’t hold back on the fruits and vegetables! To make eating them more convenient to eat, try these strategies:

1. If there are fruits that don’t need to be refrigerated, keep them in plain view as much as possible. That will get you into the habit of grabbing one of them as you leave or enter the house. They’re also easy to carry to work or in the car.

2. When you do your grocery shopping try some of the items prepared at the salad bars. These dishes have fruits and vegetables already sliced and prepared for you to eat and run. No fuss — no bother. Make sure that the cold things are still cold — sometimes, especially later in the day, they get a little too warm and may spoil. Just be careful.

3. Shop for fruits and vegetables that do not need a lot of peeling or preparation in order to eat. Just grab and go. Carrots, celery, apples, grapes — you know which ones will work for you.

Let’s not forget about your protein. Protein is a very important part of a healthy diet and it’s necessary for building and repairing tissue. Complete proteins from animal sources like meat, fish, dairy, or eggs contain all of the essential amino acids that your body requires. Some examples of whole food/low carbohydrate protein sources that you can enjoy are fish, especially the oily ones like salmon, sirloin steak, bacon, veal cutlet, tenderloin cuts, chicken, eggs, and turkey.

Cheese is another great whole food that you can enjoy while eating healthy. Cheese is a nutritious food but you need to avoid the higher fat varieties. Check out low-fat or no-fat cottage cheese, ricotta (great on salads), low-fat cheddar, feta, and low-fat colby.

Be sure to check out last week’s article about good fats and bad fats. This will help you when you’re picking out your diary or cheese items.

Most fresh fruits and vegetables are easy to eat and require no preparation time. Eat and enjoy! Lose weight and stay healthy!
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Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti … (A sanscrit word meaning, “Let there be Peace. Peace, beautiful Peace. Peace within, Peace without. Peace in this world. Peace for all beings.”)

Ron
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If you’ve been reading here for any length of time, you know that I practice meditation every day. When I do so, I use, what I truly believe, is the most powerful personal growth and mind development tool on earth. It’s the The Holosync Solution. I knew that meditation was a vital element to nurturing my soul — to opening myself to the universe — and this tool has allowed me to achieve and receive the benefits of deep, long-term meditation — and to achieve it much more quickly. If you’re having trouble “getting meditation to work for you” - then the The Holosync Solution is what you’re looking for.

Regular, daily meditation can give you …

(1) Increased intelligence and creativity.
(2) Lower stress levels — and with that — increased ability to handle whatever the world tosses your way.
(3) New levels of self-awareness and inner peace.
(4) The healing of emotional issues at the deepest levels —

— it’s definitely worth taking the time for this powerful practice every day.

With a One-Year 100% Iron-Clad Guarantee, you can now do so with no risk whatsoever — just click any of the links that say … The Holosync Solution

— The Holosync Solution

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What’s all this talk about fat? I know that for me, the subject of fat does something to my brain. Whenever I think of fat I tend to think of that stuff so many of us carry around and wish we didn’t. We try to lose it — we try to hide it — we try to avoid it — and yet, we keep hearing that we all need it. No wonder it’s a topic that we try to avoid — it’s confusing. For example, when I look at the food label on some grocery product, I’m always trying to remember what the difference is between saturated and unsaturated fat — and monounsaturated and polyunsaturated.

Fat is quite helpful to us. It helps to insulate our nerve cells — it helps to keep us warm — it watches over our hormones so they don’t get out of balance — it keeps our skin and arteries soft and supple — it also lubricates our joints and is a part of every cell in our bodies.

The question is — is it all good?

The answer is “NO!” It’s not all good. And, based on the difficulties we’re having in this country with body weight, we all need to learn more about what’s good and what isn’t. We need to learn what kinds of fat our bodies need and what kinds we don’t. We need information — and that’s what this article is about.

Two Types of Fat

This part is easy — one type of fat is “Saturated” fat. Thats’ the one we don’t need! It’s the enemy!

The other type is just the opposite — it’s “Unsaturated” fat. We need this fat — it’s one of the good guys.

Saturated fat is hard at room temperature. Our bodies do not need it. It comes from meat, eggs, butter, margarine and cheese. It’s hard to digest — and — get this — it’s loaded with cholesterol!

Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.

Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation.

All about Monounsaturated fats and Polyunsaturated fats.

Have you ever wondered why your favorite olive oil salad dressing turns cloudy when it’s inside the refrigerator, but clears up when it’s left out? What about the layer of oil that forms on top of peanut butter when kept at room temperature?

The formation of oil that you see floating on top of peanut butter is the peanut oil and is an example of a monounsaturated fat, just like olive oil.

Monounsaturated fats contain fatty acids that lower blood cholesterol and are typically stored in liquid form when at room temperature. When refrigerated this healthy fat turns into a solid formation.

Excellent sources of monounsaturated fats are olives, olive and canola oil, peanuts, peanut butter, and all other varieties of nuts and seeds such as almonds, pecans, sunflower seeds, and sesame seeds.

Found mostly in fish, soy, and walnuts, polyunsaturated fats contain oils that are in liquid form at both room and refrigerator temperature. This type of fatty acid also helps in lowering your total blood cholesterol by decreasing the LDL (bad) cholesterol.

Two types of polyunsaturated fatty acids are Omega 3 and the Omega 6. These fatty acids are said to contribute to reducing the risk of stroke, heart attack, and cancer. Omega 3 fatty acids are also known to lower the level of triglycerides.

Primary sources of polyunsaturated fats are found in a variety of fish such as tuna, trout, herring, salmon, and mackerel. These fatty acids are also found in oils such as soybean oil, corn oil, and safflower oil.

(If you’re wondering about the mono vs. poly when it comes to fat — that has to do with the science and the bonding of the molecules. Monounsaturated fat has one bond and polyunsaturated fat has two bonds. Saturated fat doesn’t have any bonds because we jammed a whole bunch of hydrogen into the fat to break the bonds. When the bonds are broken, the fat has no gaps and the fatty acids are tightly packed together. When they get into your blood stream they’ll clog your arteries. When your arteries get clogged, your risk of heart attacks increases accordingly and your cholesterol levels go up. That’s why those saturated fats are the enemy!)
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Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti … (A sanscrit word meaning, “Let there be Peace. Peace, beautiful Peace. Peace within, Peace without. Peace in this world. Peace for all beings.”)

Ron
===============================================================

============================================================
If you’ve been reading here for any length of time, you know that I practice meditation every day. When I do so, I use, what I truly believe, is the most powerful personal growth and mind development tool on earth. It’s the The Holosync Solution. I knew that meditation was a vital element to nurturing my soul — to opening myself to the universe — and this tool has allowed me to achieve and receive the benefits of deep, long-term meditation — and to achieve it much more quickly. If you’re having trouble “getting meditation to work for you” - then the The Holosync Solution is what you’re looking for.

Regular, daily meditation can give you …

(1) Increased intelligence and creativity.
(2) Lower stress levels — and with that — increased ability to handle whatever the world tosses your way.
(3) New levels of self-awareness and inner peace.
(4) The healing of emotional issues at the deepest levels —

— it’s definitely worth taking the time for this powerful practice every day.

With a One-Year 100% Iron-Clad Guarantee, you can now do so with no risk whatsoever — just click any of the links that say … The Holosync Solution

— The Holosync Solution

============================================================

It is looking like I’m still in a “low carb” mode since today’s article is also on that topic. You might think I really believed in this, right? Well, I do! I think it’s the best way for us to keep our weight down and avoid things like heart disease and diabetes. The neat thing is that once you get into the low carb habit — and have ceased to eat the starchy and sugary carbs all the time, you’ll find that you’ll learn to like this lifestyle.

Try it — you’ll see. You’ll just feel great most of the time. Sure, you might have a bad day once in a while, but it won’t be because you’re depressed about your weight or because you don’t have enough energy.

Did you know that eating low carb snacks every few hours of the day is good for you — good for your health and well-being? People should eat about every three hours in order to maintain a steady blood sugar level and keep their energy in balance.

Most of us, however, have been brought up with the “three squares a day” philosophy. In truth, though, doing three large meals every day is not the best way to go if your goal is having a steady flow of energy throughout the day. Not only will your energy levels stay more constant with low carb snacking, you’ll also be able to digest your food easier — and here’s a biggie — you’ll burn fat more readily.

So, if you were to adopt a low carb “snacking throughout the day” habit, what could you eat? The short answer is stay away from starchy foods like breads and pasta — also stay away from sugary foods — and you’ve got it.

Here are a few more suggestions to help you snack your way into weight loss and higher levels of energy.

1. Delicious cheese wrapped around the sandwich meat of your choice.
2. Tender roast beef cubes.
3. Fresh and creamy cottage cheese (plain)
4. A variety of healthy nuts and seeds.
5. Hardboiled eggs.
6. Pre wrapped cheese sticks.
7. Bell peppers with a low carb filling.
8. Tuna salad mixed with chopped celery.
9. Stuffed tomatoes.
10. Celery sticks stuffed with all natural peanut butter.

All of the above low carb snacking solutions are quick to prepare and easy to eat, especially if you’re constantly on the go. Of course there are many other more heavily prepared recipes that you can look into — just check for some of them on the web. If it’s convenience you’re after, then the above items will get you on the right track.
==========================================================
Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti … (A sanscrit word meaning, “Let there be Peace. Peace, beautiful Peace. Peace within, Peace without. Peace in this world. Peace for all beings.”)

Ron
===============================================================

============================================================
If you’ve been reading here for any length of time, you know that I practice meditation every day. When I do so, I use, what I truly believe, is the most powerful personal growth and mind development tool on earth. It’s the The Holosync Solution. I knew that meditation was a vital element to nurturing my soul — to opening myself to the universe — and this tool has allowed me to achieve and receive the benefits of deep, long-term meditation — and to achieve it much more quickly. If you’re having trouble “getting meditation to work for you” - then the The Holosync Solution is what you’re looking for.

Regular, daily meditation can give you …

(1) Increased intelligence and creativity.
(2) Lower stress levels — and with that — increased ability to handle whatever the world tosses your way.
(3) New levels of self-awareness and inner peace.
(4) The healing of emotional issues at the deepest levels —

— it’s definitely worth taking the time for this powerful practice every day.

With a One-Year 100% Iron-Clad Guarantee, you can now do so with no risk whatsoever — just click any of the links that say … The Holosync Solution

— The Holosync Solution

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