Think Backwards about your Weight Loss

July 16th, 2010 Melanie

Think Backwards about your Weight Loss

This is really interesting so I took a bit of time to learn a bit about it…probably enough to be dangerous but here goes…. We all think that we need to lose weight to get healthy. Now think… we need to get healthy to loss weight. Sounds backwards right? I thought so but evidently we need to get healthy first, before weight loss really starts.

Evidently this is why some people that work out for months have little results despite their best efforts. Evidently this is because the  nervous system is not balanced. There is the autonomic nervous system (ANS) and the sympathetic nervous system. The ANS regulates our heart-rate, our respiration, our immune system, our temperature control, our organ function, our hormones etc., all in the background while we carry on with our life. There are three parts to the ANS – the sympathetic system, otherwise known as the “fight or flight” system, the parasympathetic system and the enteric system. If these systems are healthy and balanced, then it inhibits fat loss.

So it seems instead of just trying to beat our body into submission with exercise, we need to create balance through doing exercise that puts our nervous system into alignment which increases blood flow, heart rate, respiration and our immune system. So sometimes you may need to slow it all down a bit.. yoga, tai chi. The other thing they say is to do the high intensity interval training.. slow.. fast, slow… fast etc. and not to do it for more than 30 minutes.Doing this on a regular basis and eating a diet that is very healthy.. will make the pounds drop off. (and they keep saying to get rid of the white flour)\

So, this puts a whole new perspective on our routines .. we don’t need to kill ourselves working out.. we need to learn balance and align our nervous system and make our insides healthy first..then the weight loss will follow.

Here is some really interesting reading on this topic and I highly recommend you do more research on your own about this. Tomorrow I will be talking about Enzymes.. so stay tuned!
The Autonomic Nervous System and Fat Loss
Researchers Shed light on Fat Burning
Dealing with Health Issues

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Pick up Your Spirits and Health with Lemons

July 16th, 2010 Melanie

Pick Up Your Spirits and Health with Lemons

My friend drinks warm water with lemon daily and she is extremely healthy and fit. I always wondered about this so decided to have a look at the health benefits derived from doing so.

Lemon has many many benefits from keeping your digestive system healthy to keeping your spirits lifted. Lemon is also supposed to help with brain function, memory storage and recall. Lemon works as an antiseptic for your internal organs. It works with your liver, your bowels, helps with blood pressure, it is a diuretic, it helps with headaches and helps calm menopause symptoms. It clears away anxiety and lifts spirits.

What a great reason to have some lemon every day! Here are some interesting links to read up some more on this topic.
Top 10 health benefits of lemon water
Health benefits of lemons
Health benefits of lemon oil

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Vinegar for Health..and Weight Loss??

July 16th, 2010 Melanie

Vinger for Health…. and Weight Loss?

I have always known that vinegar was a great natural cleaner and disinfectant but wasn’t really sure if there was any real validity in it’s health benefits. It has been around for centuries and is a respected home remedy that works for many healthful applications but like anything, it does have it’s own cautions to be aware of if you plan to ingest it as part of your healthy lifestyle. The most common one noted is Apple cider vinegar.. it has many health benefits and uses including reducing acid reflux, blood pressure, lowering cholestrol, an acne remedy, dandruff remedy and is even of benefit to your pets as a remedy to keep fleas and ticks away, relieve skin conditions and eliminate skunk smell.

Many people are convinced this will assist in weight loss but there is no real scientific proof that this is true.. so if you do see weight loss as a result.. good for you! Cider vinegar restores an alkaline balance to your body so if your system was very acidity before, this alone helps you to digest food better and could help you lose a couple pounds as a result, but don’t expect it will change your life without also watching what you eat and exercise.
Like anything else, there are things you should know though..

Undiluted apple cider vinegar, in liquid or pill form, may damage the esophagus and other parts of the digestive tract. Apple cider vinegar drinks may damage tooth enamel if sipped.

One case report linked excessive apple cider vinegar consumption with low blood potassium levels (hypokalemia) and low bone mineral density. People with osteoporosis, low potassium levels and those taking potassium-lowering medications should use caution… check out the articles on the link below .. one lists these cautions and a couple others you may want to know about.  Consult your physician if in doubt.

Also note, there are many other kinds of vinegar besides apple cider that have excellent health benefits .. wine vinegar would be another great alternative and a nice tasty addition in salads and other dishes.

Like everything… moderation is the key.  Here is some really interesting reading on the topic:
Apple Cider Vinegar Benefits and Multiple Uses
Types of Vinegar
Apple Cider Vinegar Benefits
Apple Cider Vinegar 

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How Change Affects Us

July 16th, 2010 Melanie

How Time Change Affects Us

Yawn… Good morning, I woke up very sleepy today and so decided the best thing to do was to crawl right back into bed for an extra little rest. Time changes tend to make people very sleepy, but that isn’t the only affect to our health. While we do adjust eventually, making this transition can be very difficult for some people. You may have found yourself feeling out of sync with the world yesterday especially!

Daylight savings time was started in Germany in 1915 light could be better used during the day. The solution was to push the clocks ahead one hour in springtime, forcing people to wake an hour earlier. They would therefore expend less energy trying to light their
homes if time were adjusted to suit their daily patterns. You can read more about the history at the CBC news link below.

The change could people in many ways, sleepiness, headaches, additional stress, attention deficit, increase in heart attacks, accidents (especially in the workplace) and suicides.Usually this all subsides within about 3-5 days but during that period, you should get some extra rest and exercise more caution.

So, what to do to help your body adjust? Exercise! A brisk walk is one suggestion. Spending some time under florescent lighting is another, and most important getting extra rest will help your body to move ahead.

Here is some interesting reading if you would like to pursue the topic.
Time Change, Spring Forward, Fall Back
Heart Attack Risk Rises in Daylight Savings Time
The Dark Side of Daylight Savings Time
Advantages and Disadvantages of the Shift to Daylight Savings Time

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Do we Need Vitamins and Supplements?

July 16th, 2010 Melanie

Do We Need Vitamins and Supplements?

Thanks to Christine McCombe, our moderator for this group on PICFIT for the great information! With all the choices out there today it can make one’s head spin as to which is best for your personal needs.. Christine has given some great information on this article!  Happy reading!

Why Supplements?

This is a question I am often asked, and it’s a great question.

 “I eat a healthy diet, I exercise, I drink plenty of water, why do I need a supplement”?

Supplements are designed to fill in the gaps missing in your diet, not to replace your diet.

As a child I remember growing up in Britain surrounded by farmer’s fields.  The animals would be moved from field to field, and the crops behind us would change annually.

In the fall/winter the stubble from some of the crops would be burnt, the ashes being ploughed back into the fields to add nutrients, and manure /compost was also applied. The odour was not the greatest, but the soil was replenished and enriched with organic matter and various minerals. 

Each year a field would be left fallow, to rest, again so as to replenish the nutrients in the soil.  

Today we live in an ever-changing world where we want instant food and low prices. Fields are planted with whatever the market dictates, the same crop being planted year after year. Fertilizer, insecticides and chemicals are used to produce larger, faster growing crops, sometimes producing two or three crops a year.

Animals are kept in sheds and barns, fed ‘enriched’ grains full of hormones, so they are ready for market earlier. These same poor animals require vaccinations and antibiotics to prevent disease outbreaks due to their close proximity.

Today the only farmers that rotate crops, use manure on the fields and allow their animals to graze, are hobby farmers. Though, fortunately these are increasing in numbers, so maybe in the future nature and science can move forward together in a more humane and nurturing fashion.

Quite simply, if nutrients are not in the ground, they are not in your food.

Yes that rosy red apple may look great, but if it was picked before it was ripe, why do you think it is nutritious. The moment crops are harvested; with out food and water they begin to die.

How long due you think it takes for your store to receive their fruits and veggies. An average of three to four days, research has also shown that crops loose about 30% of their nutritional value within three to four days of harvesting, and the value was already depleted!

So why do we need supplements? To replace what’s missing from our diet.

Click here to see Christine’s Profile and learn more about her!

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Hot vs Cold Water Debate Kepps Flowing

July 16th, 2010 Melanie

Hot vs Cold Water Debate Keeps on Flowing

It has been an interesting week here at PICFIT. I have been reading with great interest, the debate on hot and cold water in the nutrition group. There are some very valid comments made by our health professionals on the site, that hot water or tea with a meal aids digestion. What started out as a question of whether you should eat fruit in the morning turned into a watery topic.

I also went online to learn more about this topic and there is much conflict but also some really valid articles on it as well.

Generally people do seem to agree about the fact that a warm drink with your meal is generally better for you, but drinking cold water after exercising or to sip on through the day while working is generally still healthy for you. Cold water helps to cool down the body after an active workout and let’s face it, if it is a choice between drinking cold water or something with a high sugar content, water wins hands down. Even juice has a very high sugar content. Water has no calories and drinking cold water burns 17.5 calories to warm it up.

People with a fever or sunstroke shouldn’t be given cold water as it could make them shiver which heats up your body even more. It is important to hydrate the body quickly in these cases so giving them room temperature or slightly warm water is actually better in this case as well.

I personally like drinking cold water and find it helps me to stay hydrated through the day and keeps my belly happy.

The purpose of water is to hydrate our body, so the most important thing is to actually drink water. Don’t wait until you feel thirsty to have a drink of water. Always keep some with you so you can sip have a guzzle of it every few minutes.

Personally, I’m not much of a water sipper.. it could sit there for a couple hours then I just gulp it down. Others like to sip slowly all day. So go ahead, visit the Nuturion group and add your own comments about whether you drink warm or cold water and hey, even if you are a sipper or a gulper.. . http://picfit.ning.com/group/nutrition/forum/topics/eating-fruit-first-thing-in

Here are a couple other resource links to check out on the topic:
http://www.wisegeek.com/is-it-bad-for-my-body-to-drink-cold-water.htm
http://urbanlegends.about.com/library/bl_drinking_cold_water.htm
and the debate goes on.

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Healthy Hearty BANANAS

July 16th, 2010 Melanie

Going Bananas is Good for You!
Healthy, Hearty Bananas

I LOVE bananas! I think they are the most wonderful soothing fruit that is on this earth. I eat a banana every morning before I start my workout.. it provides my belly with some substance and soothes it so I don”t feel yucky especially if I am working out with my weights, it gives me more stamina to do my workout and it provides many healthy benefits too. I wasn’t sure of the reason bananas made me feel great so looked this up for you this morning.
Many people will try to tell you not to eat bananas when you are trying to lose weight.. that they are fattening.. or that they have a high sugar content. Ok, bananas do have calories (as does all fruit) and a high natural sugar content but it is only 12 on the glycemic scale.. still within reason according the American Diabetic Association… I agree the average banana does have 110 calories which is only a few more calories than an apple. But it is like anything else, you aren’t going to eat a bunch of bananas in a day.. one is usually the average and it is good for you.

Bananas are rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium. Lack of B6 in a diet can cause weakness, irritability and insomnia. The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up. A medium-sized banana provides 400 mg of potassium -11% of daily value and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body’s main source of energy. They are also easy to digest and very good for your stomach.

Here are some great resource links for you to follow:
6 awesome benefits of bananas
Are bananas fattening?
Healthiest foods on earth – Bananas
Recipe: Banana Cranberry Pancakes
All Banana Recipes

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Exchange Bad Health Habits for Good Ones

July 16th, 2010 Melanie

Exchange Bad Health Habits for Good Ones

I was reading Janet’s blog on the site this week and she put up a good one the other day that inspired me to look at this topic, because goodness me, I know I have some bad habits and am not self disciplined in some areas of my life, although I am making a really good effort at it with the new year, not just in the areas of diet and exercise but in other areas of my life sometimes.  Thanks Janet for the inspiration. :-)

I think the most things I learned in these articles linked below is that changing a habit is not something you do in a day, a week, 3 weeks.. it is something you practice daily throughout your life. Eventually you will replace the bad habits with good ones and one day you will realize will think about that bad habit as .. “I used to do that but I got over it” … and realize you have moved on.

Consider this about your health changes.. keep practicing them daily and one day you will realize that it has become as much a part of your life as getting out of bed in the morning.. they will have replaced old habits.

The article on self discipline was excellent.. #10 says: “Overcome your laziness. Convince yourself of the importance of what is to be done. Convince your mind that you gain inner strength when you act and do things, in spite of laziness, reluctance or senseless inner
resistance.” NOW THAT IS A POWERFUL STATEMENT!

Enjoy the articles below.. and practice changing the things you want to improve in your life.. it creates a feeling of accomplishment and self satisfaction and these tips will help you along the way.
Break Bad Habits for a Lifetime
How to Break a Bad Habit – 5 Powerful Tips
Willpower and Self Discipline Development – Excellent!

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Daily Calories and Meal Planning

July 16th, 2010 Melanie

Daily Calories and Meal Planning

Last week I didn’t bother to make up a meal plan.. what a mistake that was.. we didn’t eat half as well as we had been while doing so, less veggies, fruit and more starch.. or just plain ordering out for a pizza were on the menu for the week. So that made me realize the importance of meal planning when I stepped on the scales at the end week with a one pound gain. So this morning I promptly got up and planned the meals for the week.. now this isn’t always easy.

If we not only want to be healthy and need to lose weight, we need to lessen our caloric intake and sometimes being creative in this area isn’t on the list of many people’s list of things to do. Personally, I enjoy this process of sitting down on Saturday morning before I shop, so I know what ingredients I am going to need that week for the meals. This way I don’t need to run out to the store or change the plan because I don’t have what I need to make that recipe during the week.

And remember portion control.. when a recipe says you have have one chicken breast.. it doesn’t mean from a 10 pound  chicken.. :-) A portion of meat is no bigger than the palm of your hand.. whatever size that may be.

Below are some great links to refer to, low calorie meal plans, recipes, healthy foods for losing weight and more.Enjoy and have a great weekend!

Best weight loss foods that help you lose weight
498 Free Diet Meal plans that actually work
Foods NOT to eat when trying to lose weight
25 Ways to curb your cravings for BAD foods

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Healthy Smile….Healthy Body!

July 16th, 2010 Melanie

Healthy Smile… Healthy Body!

If we are going to talk about being healthy it is important to talk about dental hygiene. I always remember an old saying my dad used to tell me.. your teeth are fine.. but your gums gotta go. I always remembered that.. dad was a smart guy.. in the army he was a dental assistant and so throughout his life he took very good care of his mouth and passed away last year at age 87 with a full mouth of his own teeth.

I am surprised so many people don’t realize that not taking care of your gums is extremely dangerous and detrimental to your overall health. Poor oral healthcare can lead to respiratory issues and diabetes. There was an article that ran in the paper just a while back, a woman had a baby that was deceased and they traced it back to her gum disease that had gone untreated.

Having said that, if you have ever known someone that had gum disease you would also know that the things they need to do to help you are extremely unpleasant if left untreated. If you think going to the dentist is bad enough, you should know know that gum disease treatment is much worse. It will make going for your regular cleanings or even a filling look like a breeze..

So take care of your gums, go to the dentist, brush, floss, use those funny tools the dentist gives you to use at home and have a happy healthy smile.

Here’s some links to keep in mind:
Canadian Dental Association – Your oral health
Health Canada – the effects of oral health
It’s Your Health – Gum Disease

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