Posts Tagged With "'Weight loss' 'Fat loss' 'Muscle Gain'"
BRAIN AND BODY BOOSTING TIPS FOR 2014
Yes, it's another year, and the time most people make their resolutions to improve their health. With all the advice out there, especially on losing weight, it can be hard to know where to start. I like to go back to the basics and make it simple. Losing weight is a good goal, but to actually reach it, ditch the diet and MAKE PERMANENT LIFESTYLE IMPROVEMENTS. If you can make changes to these 4 areas, then this is a good beginning to a healthier brain, balanced hormones, reaching your weight loss goals, and warding off a whole host of modern day diseases.
TIP #1: NUTRITION
FOOD: YOU ARE WHAT YOU EAT
In an earlier blog I talked about how your food choices not only affect you, but the next 2-7 generations after you. Food choices are the best way to improve your health and ward off disease. Eating 3 small meals per day with 2 snacks is the best way to balance your metabolism. Having a high protein breakfast and adequate fiber during the day will balance blood sugar and regulate insulin. When it comes to proper nutrition, it's more of the right, and less of the bad foods, that make the difference.
Fast food. This is a no brainer.
Processed foods. If you bought it in the middle of the grocery story, and it's in a box, it's processed.
Treated meats (pepperoni, cured meats), farmed fish, canned tuna, fried meats.
Grains such as wheat and gluten containing foods (many people are intolerant, and they cause water retention, besides being horrible for the brain) , corn, soy, and white rice, bread, and potatoes.
Fruit juices, excess caffeine, and alchoholic drinks.
High amounts of sugary fruits- bananas, pineapple, mangos, melons.
Hydrogenated fats, vegetables oils, shortening,
Rich sauces, salad dressings, and marinades are a great way to hide excess fats, gluten, and sugars.
Sugar, artificial sweetners like aspartame (a neurological toxin), MSG.
Green vegetables (kale, chard, spinach) , cruciferous vegetables ( broccoli, cauliflower, cabbage) and aromatic onions and garlic.
Low sugar fruits like berries, pears, and apples are best.
If you eat animal proteins, choose organic, grass fed, or free range beef, buffalo, wild game, chicken, or turkey.
Whey protein that is from a good source can be added- I advise Paleomeal for a well rounded protein supplement. If you are allergic to whey, plant proteins are widely available as well- Paleomeal DF (Dairy Free) or Plant Fusion (we sell this in the office)
Eggs- Boiled, poached, fried. It's a myth that eggs increase cholesterol, so moderate egg consumption is a good source of protein and healthy fats.
Beans and legumes such as garbonzo (hummus), kidney, and navy beans.
Healthy fats such as grass fed butter, olive oil, coconut oil, avocadoes, and olives are good for the brain.
Fermented dairy is the best, like Kefir or yogurt. Avoiding dairy might be essential because many people are allergic to it, and like gluten it can create water retention.
Grains such as quinoa, sweet poatato, yam, limited brown rice.
Nuts and seeds such as almonds, walnuts, and sunflower seeds.
Superfoods such as Spirulina, Chlorella (both have highest plant protein and B12), Cacoa (boosts neurotransmitters), Nutritional Yeast (non animal protein and B vitamins,) Maca (boosts Human Growth Hormone- Sex hormones- adrenal hormones- Try Dynamite Adrenal or youthH2O)
Spices like sea salt, tumeric, ginger, rosemary, saffron- Spices are a great way to get immune support.
Seaweeds like nori and dulse. They improve thyroid status and fight radiation exposure (Fukashima?)
Sweetners like stevia or wild honey.
Lots of clean water (1 gallon per day is optimal) with a bit of lemon or herbal tea.
SHOP, COOK, AND PREPARE FOR SUCCESS
I find that nutritional changes are actually the most difficult to make mainly because we are moving fast all the time. It takes patience and time to shop, cook and prepare for eating properly. I suggest using references such as cookbooks, pinterest, online recipes, and/or scheduling an appointment with a Naturopathic Physician or nutritionist to help set up a personalized eating plan and schedule specifically for you. You may say it sounds more expensive, but much like the other Tips to follow, eating healthy builds equity in your future.
It's all about SUPPORT if you want to be successful, so I've added a few of my favorite menus, a gluten free food list, and smoothie recipes below.
You can also SHOP HERE for any of the included proteins or green supplements (PaleoMeal Whey Proteins, PaleoMeal-DF (Dairy Free), PaleoGreens, Paleobars, Dynamite Adrenal etc) Put in the code SVHAWC, open a free account, pick your supplement from our scroll down options, and it will be shipped directly to your house!
Happy Healthy Eating!
Next blog....#2 2014 TIP: SLEEP