2 Being Well
Digestion, Health and Nutrition

Weight Management

People gain weight for a variety of reasons, so planning and executing a successful weight loss program is often more than just reducing caloric intake and exercising like crazy. If weight loss is a struggle for you I encourage you to look at each spoke of the health hub, from brain chemistry through adrenal function. Total your answers to the questions in each section noticing the categories where your scores are too high, this should help you in identifying which area or areas may need special attention.

Weight loss (regaining normal body composition) requires balanced physiologic function in a number of important systems in the body including brain chemistry, fatty acid sufficiency, adequate digestive enzymes, blood sugar balance and healthy adrenal function.

Losing weight that stays off means burning body fat. Identifying how to promote and optimize your fat burning pathways is critical to your weight loss plan. Eat foods and engage in physical activity that support fat burning, this will help you reach your ideal figure while achieving healthy body composition.

Body composition is the ratio of one’s body fat to one’s lean muscle mass. A simple method for assessing the ratio of your body fat to lean muscle mass is to measure the circumference of your waist and your hips. Divide the measurement of your hips by the measurement of your waist. An ideal ratio for men is about 0.9 and for women 0.8.

A ratio above 0.9 in men and 0.8 in woman is undesirable and may indicate that a significant portion of your body fat comes from eating excess carbohydrates especially refined carbohydrates. Killer exercise routines do not support fat burning and will slow your efforts to drop inches. Reaching your body composition goal means making adjustments in your dietary choices and possibly your exercise routine (if you have one). Ideally the meals you eat and the exercise program that you design for yourself should promote fat burning. Keeping this ratio in a ideal range is the key to vibrant health and longevity.

Foods that Promote Fat Burning

Proteins: chicken, turkey, beef, lamb, wild game, fish, eggs, protein powders.

Non starchy vegetables: artichokes, asparagus, beets, sprouts, cabbages, carrots, cauliflower, cucumbers, eggplant, all leafy greens, okra, parsnips, all varieties of peppers, radishes, string beans, squash, Swiss chard, tomatoes, and turnips.

Fresh fruits: apples, apricots, avocados, bananas, blueberries, cantaloupe, cherries, figs, grapefruit, grapes, kumquats, lemons, limes, mangoes, melons, nectarines, oranges, papaya, peaches, pears, pineapple, persimmons, plums, raspberries, strawberries, watermelon.

Note: eat fruits separately from other food as in a mid-morning or mid-afternoon snack. When adding fruit to a protein smoothie you must add 1 tbls. of either flax or olive oil.

Healthy fats and oils: Oil or fat from: flax seeds, grape seed, sunflower seeds, sesame seeds, walnuts, olives, almonds, brazil nuts, filberts, pecans, pine nuts.

The labels on bottles of canola or grape seed oil should have the words “expeller pressed,” on bottles of olive oil look for the words “extra virgin” or for especially “pure olive oil extra virgin, first cold press.”

Caution: READ LABELS, avoid buying foods where you see the words, hydrogenated or partially hydrogenated. Keep oils, seeds and nuts refrigerated to avoid spoilage.

Dairy Products: Yogurt, cheese, cottage cheese. Butter and cream are usually associated with being dairy products but are actually considered fats, use sparingly. You may be wondering where is cows milk in all this. Repeat after me; cows milk is for baby cows. (okay, if you must, a little half and half in your coffee).

Starchy Carbohydrates: rice, yams, sweet potatoes, legumes, whole grains (oatmeal, millet, spelt, rye, quinoa, amaranth). Avoid wheat products that are not from sprouted wheat. Avoid packaged grain products that have the words instant or quick as this indicates they’ve been refined.

As you can see, there is quite a variety of foods to choose from when planning healthy meals. Eliminating simple sugars, refined flours and nutrient poor convenience foods opens your world to the adventure of creating healthy, great tasting meals to help you on the road to a lean body composition.

Exercise that promotes fat burning

Confused about the best way to exercise to get the fat off and find your lost figure? Exercise gurus that have been pummeling us with the “no pain/no gain” philosophy or routines that they are touted as EXTREME push your body out of its fat burning range and can be roadblocks to regaining healthy body composition. While exercise to exhaustion may make you fit, know that being fit does not necessarily mean being healthy.

Exercises help you build aerobic fitness promote fat burning and build a solid foundation for cardiovascular health. To learn more about the low-stress, no-pain way to exceptional fitness I recommend the book THE MAFFETONE METHOD by Dr. Philip Maffetone.

The best way to achieve aerobic fitness is by engaging in exercise that does not tax the body or the cardiovascular system. When you start your new exercise regime find out what your maximum heart rate should be when exercising. Do this by subtracting your age from 180. While this pace may seem like child’s play to you initially, please realize that strenuous exercise stresses the body and prevents you from burning body fat. If you go above your aerobic threshold with your heart rate, you drop into anaerobic metabolism where your body switches to sugar burning relying on glycogen stored in your muscles for its energy needs. Not long after this type of workout you will be craving carbohydrates like crazy to try to replace the glycogen you just used.

Whatever exercise you choose, keep it simple and make it enjoyable. Take a nice walk staying within your aerobic range, and soon you will find yourself able to walk the same distance in a shorter time. You will find your exercise pace will change and you will be able to go faster and farther while still exercising at the same heart rate. It takes approximately 6 – 8 weeks to build an aerobic base. A variety of benefits result from building an aerobic base, they include: increasing the number of aerobic muscle fibers providing a better endurance base and making muscles resistant to injury, and provide more endurance during exercise. An increased aerobic function improves circulation thus benefiting the entire cardiovascular system.

Once your aerobic system has been developed properly add anaerobic exercise such as running, cycling, rowing etc., at a high heart rate. Since weight lifting is a anaerobic exercise such activity would be include into an exercise program once the aerobic base has been developed.


Online Health Assessment: More Categories

online-health-assessment

Alternatively you can select your categories here:

Brain Chemistry, Blood Sugar Levels, Weight Management, Cardiovascular Health, Digestive Function, Adrenal Function, Fatty Acid Sufficiency