Weight Loss Programs

Summer is approaching and we all want to have the perfect body for bathing suits. Many of us have been saying since January 1 that we’re going to lose weight and by spring will look like a different person. This happens to me almost every year.

If you start following the tips below you can transform your body in the next thirty days. You will be amazed at how much you can accomplish in 30 days if you really focus and create the right state of mind.

That leads us to the first tip, your state of mind. The correct state of mind is one of the most important things in transforming your body. You really need to believe that you’re going to look different in thirty days if you’re going to accomplish this goal. Many of us find it difficult to get started and stick with the weight loss program because we don’t have the proper state of mind.

I’m not going to cite hundreds of research projects but let’s just suffice it to say that many studies have been done showing that believing that your body is transforming actually accelerates the weight loss process. People who envision the transformation of their body while they are exercising have much better results than people who are trudging through their routine at the gym.

The next tip is exercise. I know that we hear it over and over again you have to exercise to lose weight, you need to do lots of cardio to lose weight, you need a lift weights to lose weight. The truth of the matter is that exercise is extremely important in the weight loss process. But the type of exercise you do is almost more important than the amount of exercise you do.

Many people today still have a misconception about the correct exercise program to follow to lose weight and tone muscle. There are people who will spend hours upon hours in the gym thinking that this is what is necessary to accomplish their weight loss and body toning goals. This could not be further from the truth.

Study after study has shown that high intensity interval training is the most efficient way to exercise to lose weight. This high intensity interval training, known as HIIT, can be done in as short of time as 10 minutes a day. Even less if you use a more intensive program, such as Tabata.

HIIT can be done through several different methods. The best results come from using a combination of methods. You not want to be doing the same routine each and every day as your body will become accustomed to it. For instance many people will work out on a weight circuit for three days a week and then maybe the other two days a week they will do sprints or bicycle riding or something similar.

How does HIIT work? It is merely exercising at a very high intensity for a few second and then resting for a few seconds. For example, you may sprint for 24 seconds and then walk for 36 seconds. Repeat this process ten times without rest and you have completed a workout that will give you more benefit than jogging for an hour.

The age old excuse of I don’t have the time to work out, just doesn’t fly anymore. Anyone can find 10 minutes a day to do some HIIT. This is absolutely crucial to lose the fat so that you will look great in your bathing suit.

The next tip is to keep moving. If you have an option between the elevator and stairs take the stairs. When you get home from work at night take a walk for half an hour. A brisk walk will help relax you after stressful day and it will also burn a few more calories.

The next tip is to eat healthy and smaller portions. You don’t necessarily have to count your calories, just start becoming aware of what you are eating on a daily basis. In fact it is a good idea to keep a journal of what you eat. Studies have shown that people who keep journals tend to lose weight more quickly than people who do not keep journals of what they eat.

Next, skip the sodas. I know that you’ve heard this before, but they are so bad for you. Drinking sodas, even diet sodas, derail any type of weight loss plan. Even though diet sodas have no sugar, they are quite high on the glycemic index and they increase your insulin production which is taboo if you want to lose weight.

Finally, take a cheat day. It won’t hurt once a week to indulge in some of your favorite foods. Just don’t overdo it. In fact often times it’s good for you to switch up your diet a little bit so that your body does not get used to a certain amount of calories each day.

In other words if you’re eating1800 calories a day on your weight loss plan, eat 2600 or 2700 on Saturday. Studies have shown that this actually can speed up weight loss as your body will not adapt to a certain caloric level.

So these are just a few simple things that you can do that will help guarantee within thirty or all OF OUR 00 days you look great in your bathing suit. Good luck and have fun at the beach this or know or or a summer!

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One of the quickest ways to refuel is with a drink made from vegetables and fruits. These drinks supplement any food regimen well. If time is limited and you need a little boost, a great-tasting smoothie made from fruits or vegetables will curb those cravings and boost your stamina with little chance of gaining pounds. And, since the smoothie is a liquid, all the good stuff is absorbed into your system faster.

There is a smoothie using the favorite vegetable or fruit of just about everybody. If you are looking for a few drinks to add to your repertoire, here are a few suggestions. Each recipe serves about four.

Banana and pineapple: Cut up 1 banana and 1 cup of pineapple. Add low-fat or skim milk (4 cups or at least enough for the fruit to be soaked in it), vanilla extract (1/2 teaspoon), and sugar (4 tablespoons). Mix with a blender until drinkable and pour into large glasses. If preferred, put a garnishment of pineapple on the lip of the cup and serve.

Cucumber cooler: Cut up an unpeeled cucumber, add skim milk (two cups) and low fat plain yogurt (two cups) then blend. Add pepper and salt to suit your needs then place in the refrigerator to cool. Basil leaves are the best garnishment.

Cucumber and pineapple: Combined diced and cored pineapple slices (3 slices), with milk (1 cup) and cut up cucumber. Puree until drinkable and serve.

Beetroot: Take raw beetroot (1 pound) and a little onion and grate together. Add low fat yogurt (1 cup), lemon juice (1 tablespoon), cut up parsley leaves (1 tablespoon), pepper and salt. Mix in the blender. Lemon peel is the garnishment of choice.

Orange and basil: Use 6 peeled, seedless oranges, ice cold water (2 cups), sugar (2 tablespoons) and freshly cut up basil (2 tablespoons). Mix in the blender. Drain then place in the refrigerator before drinking. Basil leaves are the preferred garnishment. Substitute honey (1 tablespoon) for the sugar if desired.

Lemon and basil: Use the same recipe from the orange and basil smoothie. Increase the honey or sugar to suit your taste.

Tropical: Take melon (1 pound), pineapple pieces (1 pound), and peeled, de-seeded lemon (half of one) and extract the juice from them. Add sugar to the juice to your preferred taste.

Mint lemonade: Blend a bundle of spearmint with the juice of peeled, de-seeded lemons.

With a little imagination, smoothies are an easy and delicious way to add some nutrition and variety to your diet. They’re also a great option for sneaking in veggies without your kids knowing (or tasting them)!

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Young children are always on the go, and as much as we want them to eat healthy, sometimes it can be difficult to keep up with them. Snacking is essential for young children because it gives them the energy that they need. Unhealthy eating can pave the way for bad eating habits later on. Parents then need to ascertain that kids get the essential nutrients, from the right food choices.

Most individuals may feel that eating in between meals is bad. However, experts say that snacking is not harmful for as long as you choose the proper foods. It also stops children from overeating during mealtimes. Research has also revealed that snacking during the day can improve mood and motivation. Apart from that, it may also have good effects on concentration.

Children can always have their preferences. Parents should try to evaluate whether the options they make are healthy and balanced snack items. Try to pay attention to labels because even if they are marked as low fat or fat free, it can also be loaded with calories. Other food items can also be high in fat and sugar, even if it is marketed as cholesterol free. Great selections include those which include more grains. Choose whole grain pretzels, crackers and cereals. These are nutritious food selections because they not only provide the vital nutrients, but they also stay in the tummy longer.

It is also essential to implement a no snack zone at home particularly in front of the television. Young children can play and munch on food items mindlessly, and end up consuming more calories than required. Be firm in implementing the kitchen as the only place in the home for snacking. It is also ideal to constantly have healthy snack items stocked up on the refrigerator. Cut up fresh fruits and vegetables that can be easily eaten, and store them in the fridge. Parents must additionally set a good example in terms of eating healthy. Young children look up to their parents, and children need to see that you also eat these healthy snack items.

Kids really like their sweets and rather than stocking up on cookies and ice cream, it is possible to supply frozen yogurt, fat free pudding or frozen fruit bars. You can also produce more healthy variations of your little one’s favorite smoothies. Opt for healthier ingredients like skim milk, fat free yogurt and fresh fruit. It is possible to even make your own fruit bars. You can puree bananas, berries and melon, and after that add a few tablespoons of fruit juice. You can freeze the mixture in molds or even a paper cup.

Ice cream sandwiches are interesting to kids but they are high in calories and sugar. Parents can improvise by mixing mashed bananas with peanut butter as a spread for graham crackers. After freezing, children can easily mistake this healthy snack option for ice cream sandwiches.

Parents should also enable children to indulge once in awhile. It may not be smart to strictly have your kid keep away from unhealthy snack items completely. Doing so could only make them go out of their way, to eat the unhealthy stuff. Enable them to eat the meals that they want in small portions, a couple of times in a week.

Time spent in the kitchen area can also be bonding time with the children. You can have your child mix batter for a healthier cookie recipe. Make food preparation fun and allow them to participate. Although nutritious snacking can imply a longer time in the cooking area, most of the time it is a wise investment in terms of making sure that you are not setting your kids to unhealthy eating habits later in life.

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Influenza or flu is a viral infection which impacts the respiratory system. It can affect anyone but young children, older grown ups and individuals with a compromised immune system are most vulnerable. Signs or symptoms of flu are similar as to that of colds like runny nose, sore throat and sneezing. However, people with flu may feel much worse simply because it can accompany fever, chills, headaches, dry cough, fatigue and weakness. Some kids with the flu may also have diarrhea and vomiting.

Doctors may recommend some interventions to combat the flu, but there are means which may be carried out at home, to experience a fast recovery. Since your body is trying to fight flu symptoms, it is essential to consciously eat the foods which can help enhance your immunity. After all, a healthy immune system can help prevent or combat infections.

Proteins are essential simply because it can strengthen your body. The Food and Drug Administration suggests that grown ups eat 50 grams of protein every single day. Expecting and nursing women may even need a lot more protein daily. It is particularly good for individuals with the flu because high in protein foods, also consist of Vitamins B6 and B12. These vitamins are excellent immune system boosters. Rich sources of protein are poultry, lean meat, fish, legumes, dairy, eggs, and nuts. You can also eat turkey, beans, spinach, potatoes and enriched cereal grains because these are great sources of Vitamin B6.

Research has also revealed that flavonoids seen in most fruits can also assist in the immune system response. Flavonoids may be found grapefruit, lemons, oranges and limes. It may also be smart to eat watermelon due to the fact that it consists of glutathione. Glutathione is a effective antioxidant and it can help strengthen the immune system. It can also be seen in food items like broccoli, cabbage and collards.

Chicken soup is also really good for individuals with the flu. Research has revealed that chicken soup can help lessen symptoms of upper respiratory tract infections. Therefore, chicken soup can help improve one’s immunity and help ward off infection faster. It is also necessary to raise the fluid intake. However, try to keep away from dairy products like milk because it may increase mucus production. Apart from that, it may worsen signs and symptoms of diarrhea and vomiting.

Since vomiting may occur with the flu, increasing your fluid intake is vital. Orange juice is good because it is a rich source of Vitamin C and folic acid. These vitamins and nutrients are essential to promote a fast recovery. You may also increase the fluid consumption by consuming Gatorade, ginger ale, clear broths, ice pops and gelatin. Try to take in small quantities at intervals. If you are able to tolerate it, gradually rise the amount of fluid you take in. Warm drinks must also be preferred over chilled drinks because it can help in opening congested airways.

Some individuals with the flu may also have diarrhea. It is then vital not to consume foods, which may aggravate your upset stomach. Try to stick with clear liquids first to allow your tummy to settle. As the condition will improve, it is possible to try basic liquids then the BRAT diet. It is short for bananas, rice, applesauce and toast. The BRAT diet is good for the tummy because it can quickly be digested.

A lot of individuals including children get the flu because it is quite common. To decrease the chance of its occurrence, immunizations are necessary. To add to that, it is also smart to keep a healthy lifestyle with a well balanced diet regime, and lots of rest and exercise. Most of the time, it is better to prevent an illness from occurring than to endure its myriad of symptoms.

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The GAPS diet is short for the “gut and psychology syndrome diet.” According to some folk, it may be able to help children and adults with learning disabilities, as well as a host of other problems. We all know that our kids’ behaviour can be affected by what they eat – if you’ve ever tried to calm down a child who’s eaten far too many sweets, you’ll know exactly what I mean! And traditional folk wisdom has always held that what you eat affects how you sleep as well as your mood (and the two are often linked). The GAPS diet is based on the SCD (Specific Carbohydrate Diet), and was developed by Dr Natasha Campbell-McBride.

The original aim of the SCD was to find a way to treat and manage conditions such as celiac disease, Crohn’s disease and ulcerative colitis. Some of these nutritionists noticed that children with these conditions who had had behavioural and cognitive problems improved when following the SCD. The GAPS diet doesn’t just address the diet alone, but also lifestyle. Recognizing that many symptoms associated with intestinal problems are a result of toxic overload (and toxic overload has also been shown to affect moods and hormones, which means it contributes to behavioural and cognitive problems), changes to the daily lifestyle are often recommended. For example, people following the GAPS diet are encouraged to use home-made cleaning products containing natural ingredients such as salt, baking soda, plain soap and vinegar. in place of artificial toxin-laden wonder-products. Whole foods, juices, soups and fermented products are a key part of the GAPS diet, while processed foods are shunned.

Some parents will be concerned about hos their children will react to dramatic changes in their diet, which is often the case when starting the GAPS diet. This is not as tricky as it first seems. Yes, you’ll get some initial “Eew yuck” from your kids, but after a while, kids often find that they enjoy fruit juices, raw fruits and vegetables. And home-made soups have to rate highly with everyone as a comfort food! Key ingredients in the GAPS diet are eggs, which have been referred to as “nature’s own fast food” as well as being very versatile – most children can find a favourite way of cooking eggs.

The full details on the GAPS diet are best found in Dr Campbell-McBride’s book Gut and Psychology Syndrome, which is well worth reading (try your local library or buy it online). This diet does involve several stages, beginning with a general detoxification before moving on. The earlier stages of the diet leave out milk and dairy products, but later on, yoghurt, cheese and kefir become important parts of the diet, especially as they provide the calcium that is so important for young growing bones. However, starchy foods containing large amounts of carbohydrates are off the list – this includes bread and potatoes, as well as glucose. However, when you realise all the things that are on the permitted list, this doesn’t seem like much of a hardship – your kids will be satisfied with fresh fruit, nuts, cheese, raisins and hard-boiled eggs in the school lunch box instead of sandwiches (and you don’t have to tidy up the mess left by unwanted bread crusts!).

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We have all been there. The eyelids start to sag. Your head feels heavier and heavier as it sways up and down. You snap back up in your chair just before falling out, hoping the guy in the next cubicle didn’t hear you snoring. After a quick scan around the office, you put your chin back on your hand; all the time trying to fight the drowsiness that seems to slowly suck you back in. You are in good company. Millions of Americans are waging a daily war against drowsiness. Unfortunately, too many people think the only weapon in their arsenal is caffeine. Whether it is an energy drink, coffee or soda, the common denominator is caffeine. While there is nothing wrong with using this drug for an occasional pick-me-up, there are some problems to consider. Even though we don’t give it much thought caffeine is a drug, a stimulant to be exact.

For those with caffeine dependence, missing that morning coffee or afternoon soda can result in mood swings, irritability and even headaches. These are actually signs of withdrawal. One of the ways caffeine affects your body is that it narrows the blood vessels (vasoconstriction) in your head. When your body is denied caffeine it caused the blood pressure in your brain increase, which can lead to headaches. Other effects of caffeine withdrawal are a loss of energy and decreased alertness. Obviously, pumping more caffeine into your body will resolve these issues, but only temporarily. As a result, people become trapped in a caffeine cycle where they have difficulty functioning without the substance and need to continuously ingest it. Breaking this cycle can be challenging, but there are physical and even mental benefits if you can.

The good news is that caffeine is not your only weapon in this war. There are some other strategies that can help you overcome those drowsy afternoons and maintain a more consistent energy level. First you need to understand what your body is trying to tell you. Why are you so tired? It may seem simple, but the most likely culprit is a combination of poor sleeping habits, improper nutrition and a lack of physical activity. Second, take inventory of your life and make some changes to improve your overall health. Getting more sleep, maintaining a balanced diet and exercising regularly will do wonders for your energy levels and help you break the caffeine cycle.

Cinergy Health & Life Insurance Agency is dedicated to providing quality health and life insurance plans for people in a variety of life situations. For more information on a selection of health and insurance topics, visit the Cinergy Health & Life Learning Center at www.cinergyhealth.com .

Most of us have a hard time passing up fast food. It’s convenient and the price is reasonable. However, when deciding to eat fast food, you need to watch the intake amount. You can consume your daily limits for sodium and fat in one single serving of fast food. If you continue eating this way, results will not be good. You will end up being obese, suffering from high blood pressure or many other health conditions that can be serious.

Is there a way to get fast food without going over your limits?

Sure. Nowadays fast-food places and restaurants are beginning to offer healthier options. Here are a few tips to keep in mind the next time you hit up the drive-thru.

If You Must Order A Burger:

When possible, order the smallest one possible. Get extra toppings such as tomato or lettuce.Cheese can tack on an extra 100 calories and a whopping 10 grams of fat. Steer clear of extra cheese.Take it easy when it comes to adding extra mushrooms, cheese, mayo or bacon. All of these toppings can add 8g of fat and 90 calories.Rather than adding mayo, add ketchup or mustard as these two have no fat in them.

When Ordering Chicken Or Fish:

Get grilled and un-breaded.Use sauces such as mayo and ketchup sparingly. Ask for them on the side and not on the sandwich. When going to a restaurant that serves roasted chicken, take the skin off.Fried fish or chicken sandwiches have as much fat as a burger.

Salad Tips:

Get grilled chicken on your salad rather than fried.Stay away from oriental noodles, bacon, croutons and even tortilla chips.Opt for a dressing that is low in fat.

Drink Selections:

Opt for water rather than soda. Large sodas have 425 calories in them.Shakes can have 360 calories in them.Low-fat milk or sweet tea are better options to choose.Fill a cup ¾ full with water and the rest with lemonade. This makes for a refreshing drink on hot days and is also low in calories.

Skip The Fried Sides:

If you are looking for a taste, you can share with someone or order a small side salad.Even small orders of fries can contain 200 calories.

Portion Control:

The larger the meal you order, the higher the fat and calories. Stick to smaller orders with no desserts or extras.

Super Smart Sides:

Fruit cups Baked potatoes. Ask for sour cream and toppings on the side. Chili with rice or without it.

The most important thing to keep in mind when it comes to fast food is moderation. It’s OK to slip up every now and then and get a high-fat meal as long as it is not an everyday occasion. If you have children, try to keep the same things in mind. Many of the biggest fast-food chains are making healthier options for children as well. You should put your health first and keep the above-mentioned points in mind.

Cinergy Health & Life Insurance Agency is dedicated to providing quality health and life insurance plans for people in a variety of life situations. For more information on a selection of health and insurance topics, visit the Cinergy Health & Life Learning Center at www.cinergyhealth.com .

Diet food can be found in unexpected places. For example, look around the drink and spice aisles at your local grocery store. There you will find green tea and cinnamon, two ingredients that can actually teach you how to eat healthy for weight loss. These two foods work for healthy weight loss and improved overall health in different ways but together provide exponential health benefits. Let’s look at cinnamon first.

Dr. Richard Anderson (PhD) is a USDA scientist whose research on cinnamon has been published. He and his colleagues conducted one study that aimed to determine the effects of cinnamon in daily diet plans. Subjects took 2 capsules of cinnamon at breakfast and 2 more at dinner, totaling 500mg of extract in a day. This amount is roughly equivalent to 10g of cinnamon powder or 1.5Tbsp. 12 days of this regimen produced great results: reductions in body fat and increases in lean body mass.

Another research study concluded that there are even more exciting benefits to take advantage of by adding cinnamon to healthy diets. This one concluded with improvements in insulin sensitivity and blood glucose regulation in participants who were lean and healthy. For a person who is already eating right and not necessarily trying to achieve fat loss, more efficient insulin sensitivity lowers their risk of diabetes and cardiovascular disease.

There is nothing but good news associated with the use of cinnamon as good nutrition, but there is one roadblock. 10 grams is a lot of cinnamon to work into 3 healthy meals a day. The planning and creativity would have to happen every single day. Coming up with weekly menus would be like creating your own fad diets.

Dr. Anderson adds another consideration: “When consuming high amounts of polyphenols in the diet the salivary glands produce a protein that binds and minimizes their effects.” Polyphenols are the chemicals that most likely give cinnamon powder its diet food power, so greater consumption backfires. Cinnamon in capsule form is an easy and effective solution to this problem.

This capsule ties us in to the subject of healthy eating with green tea. Green tea is another ingredient that, when added to healthy diets in large amounts, produces surprising but gratifying outcomes. Unfortunately, drinking 3-4 cups of green tea every single day is as grueling a mission as eating 1.5Tbsp of cinnamon.

Around 3 or 4 cups of brewed green tea is the amount that has been figured to produce healthy weight loss effects. To understand how this diet food works, we first turn to Drs. Kimberly Grove (PhD) and Joshua Lambert (PhD), who are from the Department of Food Science at Pennsylvania State University. Their work focused on compiling all the evidence from research studies that presented green tea as a treatment for obesity. They state that 1 cup of brewed green tea contains between 240 and 320mg of catechins. 30-50% of the catechins are the type that probably burn more calories: epigallocatechin gallate, or, more commonly, EGCG.

A popular research study by Dulloo et al. tested the effect of 270mg of EGCG in daily eating plans. Participants took in this amount, which is found in 3-4 cups of green tea, through 2 capsules of extract 3 times a day. Over half of the subjects ended up experiencing, on average, an additional 78.3 calories burned over 24 hours, which is really impressive since the same number can be achieved by running at a high speed on a treadmill for a few minutes. The actual number of extra calories burned ranged from 63.5 to 200.

Now, you might be looking at that 3-4 number and thinking you would enjoy drinking a few bottles of the sugary tea you pick up from the gas station every day. In fact, fad diets like this might be an easy way for you to get good nutrition. However, the tea drinks that come in cans and bottles lose a significant portion of EGCG during manufacturing and storage, so this is not the route you want to take. Additionally, other types of teas contain smaller amounts of catechins. Green tea alone boasts the highest numbers of catechins, and particularly EGCG. You must be strict with your tea selection if you want the healthy weight loss benefits.

The fat-fighting ingredients in green tea, like those in cinnamon, are most effective and easily incorporated into diet plans in the form of a capsule. Instead of sprinkling a tablespoon of cinnamon on your healthy meals and washing it down with 3 cups of green tea, add a supplement to your healthy eating and exercise plans. Metabolism, by Prograde, uses a team approach by soliciting the efforts of cinnamon, green tea, and other fat-fighting ingredients in their supplement that gives your healthy weight loss a boost.

Find Metabolism, your healthy weight loss partner, at Prograde.

Genetic modified foods (GMO), growth hormones and antibiotics in fish and beef not only add more fat, but are feminizing many men. Laparoscopic banding and liposuction treatments are the surgeon’s best answer to shedding pounds. Whatever method is used, the effects are only temporary. But one thing often overlooked is in the eating habits developed through life. Few people take time to eat properly. They wolf down their food instead of chewing it thoroughly so that the saliva can mix with the food before it is swallowed.

A few decades ago the family sat together to enjoy a well prepared meal that consisted of fresh vegetables that often came directly from the backyard garden. Today, everyone moves at a faster pace that leads to faster eating. But eating faster doesn’t help stem the rising tide of flatulence, constipation, bloating and diarrhea that occurs to those who don’t have good eating habits. Eating should be a pleasure. Eating needs to be a conscious activity.

But most people eat without concern as to the portions they eat. They sit in front of the television, read the paper, chat on the cell phone or engage in heated arguments with their spouse and children. They are constantly distracted from the necessity to pay attention to the plate. Conscious eating means being aware of the reasons why food is consumed. Many eat to fill a psychological need. They eat to subdue fear, anxiety or overcome an inferiority complex. Bulimia, binge eating and anorexia are disorders that temporarily solve mental or emotional problems, but their effects on health are devastating.

Conscious eating means being aware of the actual taste, smell and texture of the food eaten. It requires concentration on what’s on the dinner plate rather than focusing on the need to dash out the door to meet some unplanned obligations.

Conscious eating requires paying attention on two levels:

1. Eat the Right Foods:

Few people ever realize what they put on their dinner plate can be unhealthy. Since they don’t often cook their own food, they consume too much fat, sugar and chemicals. Avoid hydrogenated oils and foods that contain trans fats and acids Avoid Bisphenol A (BPA) that comes in the lining of many plastics and cans. BPA is a chemical that breaks down and leaches into water and food. It has been banned in Canada and Europe for its toxicity. Know where the food comes from and how it was produced. GMO foods, foods sprayed with pesticides and chemically treated to look fresh are far from healthy Eat organic meats from antibiotic free and grass fed beef. Free range chicken produce better meats and eggs. Limit the intake of cookies, cakes and salty snacks Limit alcohol intake Avoid imported products that come from China and other countries that have no laws against the use of DDT and other chemicals

2. Develop Good Eating Habits: Eat only when hungry Savor food. It allows the stomach the 20 minutes it needs to signal the brain that it is full. Chew thoroughly Avoid distractions that pull attention away from the act of eating Avoid eating for emotional reasons

Good health starts with conscious eating. In today’s world, cultivating good eating habits will help reduce excess weight and maintain health and happiness.

Cinergy Health & Life Insurance Agency is dedicated to providing quality health and life insurance plans for people in a variety of life situations. For more information on a selection of health and insurance topics, visit the Cinergy Health & Life Learning Center at www.cinergyhealth.com .

Can you think of a 3-letter word that immediately brings fear and worry to mind? FAT. Many people think they’re eating healthy diets by avoiding all fatty foods. Actually, essential fatty acids, like amino acids and dietary fiber, are good nutrition. Learn how to eat healthy with fat and then see if it makes a difference in your overall health.

Essential is the key word in this nutrient’s rising popularity. It means that these fats are necessary for survival and that they can not be synthesized by our bodies. We must get them from food and supplements as part of healthy diets. Making a concerted effort to include essential fatty acids as part of healthy meals is the only way to avoid deficiency symptoms and to ensure that the body is primed to perform functions at its best ability.

Fat is present in foods in the form of triglycerides. This structure looks like a capital E, with glycerol as the trunk and different types of fatty acids as the arms. Carbon molecules are linked together by different numbers of bonds and create different lengths. These are fatty acids, and the length and bonds define the categorization. For instance, saturated fatty acid has a single attachment. A double attachment signifies monounsaturated fatty acid. The type that we want to focus on has 2-6 double attachments and is called polyunsaturated fatty acid, or PUFA.

Essential fatty acids are polyunsaturated and can be categorized as either omega-3 or omega-6. Linoleic acid is an omega-6 fat known as LA. Alphalinoleic acid is an omega-3 fat known as ALA. The enzymes that are used to make these fatty acids are not present in any vertebrates, which includes humans. Plants are the original source of LA and ALA enzymes for humans, and they can also be acquired by consuming animals who have eaten the plants. Once the enzymes are in our bodies, we can make these fatty acids that are essential to good nutrition.

Omega-6 LA is easy to obtain through healthy eating plans, as there are several sources: safflower oil, sunflower oil, corn oil, cottonseed oil, peanut oil, sesame oil, evening primrose oil, and animal fats. A few more sources offer a significant amount of LA and some ALA: soybean oil, canola oil, walnuts, walnut oil, and wheat germ oil. One group of food sources delivers a ratio of omega-6:omega-3 that has been found to be the healthiest. These are the seeds and oils of hemp, chia, and pumpkin, as well as special omega-3 eggs. One oil stands alone as the single significant source of ALA in healthy diets, and that is flaxseed oil.

Why is it important to mention the limited availability of omega-3 and the ease with which omega-6 is incorporated into diet plans? Because the more omega-6 that is introduced into fad diets and daily eating habits, the more health problems that occur.

The beginning of the 1900s saw population booms and huge industrial advances. One created a problem: the need to feed thousands more people. The other created a solution: grain-fed cattle and poultry and processed packaged foods. This, along with new fat scares, created a food environment full of margarine, refined vegetable oils, white fish, and low-fat versions of protein. Animal fats and tropical oils were cut out and people thought they were eating right.

Our earlier ancestors, who consumed natural meat, wild plants, fish, eggs, nuts, and berries, had enough omega-3 in their healthy diets to complete a 1:1 ratio of LA:ALA. As a result of our diet food changes over time, we now consume ratios between 15:1 and 20:1, favoring omega-6 LA. To be fair, there are several societal shifts that have occurred since the time before heart disease became the top killer of relatively young people. High-sugar diets and less physical activity are two downfalls. However, dietary fat imbalance is a big enough factor to elicit our attention.

Excessive amounts of omega-6 fat as compared to omega-3 fat can cause several problems in the body. When omega-6 LA is present during the metabolism of omega-3 ALA into EPA and DHA, it competes with the process. The result is less unsaturated fatty acids for your body to use. Much of the EPA and DHA that is available is unable to incorporate into cell membranes because of omega-6. More oxidized compounds are formed in the presence of large amounts of omega-6 fats because they are especially vulnerable to attacks by free radicals. For example, oxidized LDL cholesterol contributes to atherosclerosis, or thickening of the arteries. ALA converts to products like prostaglandins, thromboxanes, and leukotrienes, which are pro-inflammatories that add plaque to arteries, trigger allergic reactions, irritate bowels, increase blood pressure, and contribute to tumor growth.

These conditions are serious enough to make a person want to cut all omega-6 fats out of their healthy eating plans. But it is not that easy, since omega-6 fats are critical. Balance is the key in how to eat healthy with omega fats.

Equal amounts, or a 1:1 ratio, of omega-6 and omega-3 fatty acids is virtually impossible to achieve in today’s world. So, a healthy and reasonable ratio to strive for through healthy diets is 6:1 (omega-6:omega-3). In a typical diet that includes 60 grams of total fat, 4 grams should be omega-3. This amount is easy to take in through food and supplements.

As mentioned earlier, EPA and DHA are hard to come by when our bodies are left to the task of making them. These omega-3 fatty acids are important for lowering disease risk, preventing cancer, avoiding depression, and leveling attention deficit disorders. DHA just by itself helps with visual acuity and brain development. Eating right will let us experience these benefits because we can get EPA and DHA through food. Krill, marine algae, shellfish (like shrimp and mussels), and cold water fatty fish (like trout, mackerel, sardine, salmon, and herring) are all significant sources of EPA and DHA.

The importance of fats in healthy diets is evident when a person chooses to cut fats out or select ones that are low in LA or ALA. The health of body cells starts deteriorating, and signs of deficiency symptoms start showing up. In laboratory studies with rats as the subjects and fat as the manipulated factor, fat-free diets led to inhibited growth, damaged reproduction, and failure to remain healthy.

With all of this information about good nutrition that comes from good fats, you can start modifying your diets and eating right for optimum health.

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