Tag Archive for: Long Beach Nutritional Coach

Positive Dieting Behaviors Deserve a Reward

/in , ,

When you are dieting it can be hard to stick to your goals and shed your body of excess weight. The good news however, is that there are numerous thing you can do to help keep yourself on task. Make sure to reward yourself when you stay with your weight loss regimen. Rewards are a wonderful way to make yourself feel happy and good about the new lifestyle you are leading.

Some people find it useful to set short term goals such as promising themselves that they will lose a certain amount of weight in a set amount of time. The important thing is to make sure that you do not set goals that are out of reach.

dieting

You should view the fact that you even reach a goal as something worth rewarding yourself for. People of all ages respond well to rewards and being an adult on a diet is not an exception to this rule.

Rewards are a wonderful way to motivate you to keep going and working towards a healthy life. As you reward yourself you are far more apt to want to keep working so that you can receive the next reward that you have set for yourself.

Rewards work in so many different areas of a person’s life that it makes perfect sense to think that a reward system is a good way to keep you on the right diet track.

Rewards are designed to make you feel happy about something that you have reached. It makes you feel better about yourself and the effort that you have put in. A reward tells you that you have worked hard and deserve to be treated.

There are so many different ways that you can reward yourself for doing well on your diet, however, it is wise to choose a reward that is not food related. If you really do want to treat yourself with a dinner out or something along those lines, just make certain that you pick only healthy foods.

Rewarding yourself with sweets is not a good idea as it will just create a problem in allowing you to stick with your diet. You could opt to make your reward something such as new clothes or a day of pampering at a spa. Anything that allows you to feel good about yourself is a good idea as a reward.

If you choose clothes as your reward, it is a nice way to watch your wardrobe grow with clothes that are very flattering to your new body shape.

Rewarding yourself with other things that will improve your appearance such as a new hair cut or color will go so far in making you want to continue working out and getting in shape. Men who diet but are not interested in such things as cosmetics can always purchase something that they like for their rewards such as a new tool.

Couples who are working on a diet routine with one another could create a special weekend away as a reward for keeping consistent with their diet. Always keep in mind when choosing your reward that it should be something that you really like or want. An item that is special is seen as far more of a reward than something that is necessary or that you would have bought for yourself anyway.

A great idea is to browse around ahead of time and find things that strike your fancy that you can use as rewards for yourself in the future so that you have some wonderful treats to work towards.

5 Must-Have Foods to Aid Weight Loss

/in , ,

Choosing the right foods will help you lose weight faster and then keep it off. These foods help in a variety of ways to ensure that you will be able to lose weight. When put together along with an overall healthy diet, then these five foods will aid in weight loss.

Here are 5 must-have foods to aid weight loss:

foods

1. Leafy Greens

There are a number of plants that fall under this category that all work the same way to help you lose weight. The best are spinach, kale, swiss chard, and collards. The first way they help you lose weight is by providing you with a number of vitamins, minerals, and antioxidants. These work together to make sure your body is working the way it should.

The other way that these help you lose weight is because they are high in fiber. Fiber keeps your digestive system working the way it’s supposed to which helps you lose weight. It also makes you feel full for longer, which keeps you from eating too many snacks in between meals and can prevent you from eating too much as your next meal.

2. Whole Eggs

Contrary to what was believed for a while, the yolks of eggs are beneficial to people that want to lose weight. Recent studies have proven that whole eggs don’t increase cholesterol or increase your risk of heart attack. In fact, eating eggs will help you lose weight and are a vital part of low-carb diets since they are low in carbs but high in healthy fats and protein.

3. Cruciferous Vegetables

This family of vegetables include cabbage, broccoli, Brussels sprouts, and cauliflower. Like leafy greens, they are high in fiber but low in carbs. They also contain surprisingly high amounts of protein compared to other vegetables, making them an excellent choice for people who want to lose weight. Additionally, they have a number of vitamins, minerals, and antioxidants.

4. Salmon

Salmon, along with other oily fish like trout, mackerel, herring, and sardines are excellent for losing weight. The first way they can help you lose weight is by providing you with a good amount of healthy fat. These will help keep you feeling full for longer, and also do a lot for different processes in your body, especially your brain.

Another way that salmon and other fatty fishes can help you lose weight is the amount of iodine they contain. Many people don’t get enough iodine from their diets which can lead to low thyroid function. Because the thyroid controls metabolism, it’s important to keep it running the way it’s supposed to if you’re going to lose weight.

5. Chicken

Along with other white and lean meats, chicken can help you lose weight. This is because of the amount of protein it contains. Protein is a vital part of weight loss because of how much a high-protein diet can contribute to weight loss. In fact, studies have shown that by getting between 25 and 30 percent of your calories from protein, you can lose up to a pound a week just by reducing cravings.

How to Make a Smoothie for Sleep!

/in , ,

A lot of people are starting to drink one smoothie or another,  because they’ve heard about their benefits online or from friends. The word is spreading fast that these amazing drinks not only taste great but also do wonders for our energy levels, our immune systems, our bones, our muscle and pretty much every other aspect of human health you can think of!

But what is less common is for people to be truly scientific in their formulation of their smoothies. Smoothies are good for you, yes, but it goes well beyond that. The way in which smoothies are good for you depend entirely on what you put in them and that means you can devise a smoothie with a specific goal once you know what all the ingredients do!

smoothie

To demonstrate this, here are a few ingredients that all have one particular benefit – they greatly enhance your sleep. You can combine a few of these with some other ingredients to make a generally healthy smoothie that will also boost your sleep

Cherries

Cherries are fantastic for enhancing sleep because they provide us with a natural source of melatonin. For those who don’t remember their high school biology, melatonin is the ‘sleep hormone’ that we produce in the brain when we’re ready for bed. The more of this you have, the sleepier you get and the deeper you sleep. Melatonin is what you get in a lot of the most powerful sleeping medications but by getting it from cherries, you can get it much more cheaply and without any of the unwanted side effects (like dependence!).

Milk

Milk is a great choice for your bed-time smoothie because it can make your sleep more restorative. That’s because milk contains healthy cholesterol and your body can use that to make testosterone. This is especially important for men because it helps with the formation of muscle – but for everyone it can be very helpful in healing. A lot of us also associate milk with bedtime from our youth and thus it can be very soothing.

Honey

Health and fitness guru Seth Rogen recommended honey for sleep based on his own observations and this trick quickly took the web by storm. The theory is that honey is a great choice because we need energy while we sleep, or else we wake up with low blood sugar and a headache to go along with it. Honey provides both fructose and sucrose – two sugars that are fast and slow acting. This means that you’ll get energy right at the start of your sleep and also later on when you’re deeper into it. Try adding a little honey to your milk smoothie and see!

Strawberries

Finally, strawberries are a good source of vitamin C and any source of vitamin C can greatly enhance your sleep. That’s because vitamin C is known to increase serotonin and your body converts serotonin into melatonin. Serotonin itself also happens to be good for your mood, meaning you can feel rested and de-stressed before you doze off!

How to Get Maximum Health Benefits From Your Protein Shake

/in , ,

A protein shake is a drink that you can use to help you build muscle, improve your health or lose weight. The idea is that you’re providing yourself with a convenient way to increase your protein intake, which is useful because protein is what the body uses to make muscle, make neurotransmitters and also repair wounds.

But not all protein shake is made equal and if you’re going to get the best benefits from it, you need to choose it wisely. Read on and we’ll look at how you can go about getting the very most from your protein shake – by choosing the very best form of protein and then turning it into a delicious smoothie!

protein shake

 

Types of Protein

When you buy protein shake, you’ll have a ton of different options to pick from. You can choose whey protein, casein protein, egg protein or soy protein to name just a few!

Unless you are a vegan, the best option for your protein by far is whey protein. That’s because whey, which is a by-product of the cheese making process, is completely natural and healthy with the ability to be absorbed very easily into the body. Whey is more bio-available when compared to soy or casein and cheaper when compared to egg!

The only exception to this rule is that casein may be more useful when choosing a shake to have before bed. That’s because casein absorbs more slowly, providing a steady release of its amino acids that the body can use to build muscle throughout the night.

You’ll also find that protein shakes come in a variety of mixtures. They come in all manner of flavors and with a ton of different added ingredients like creatine.

For our purposes, the best thing to do is to find a protein shake is that pure whey with nothing extra. This will cost a lot less (and you can source things like creatine cheaply if you want to add them) but it will also mean you aren’t getting heaps of carbs, sugars and fats added to your drink – so you’ll be building more muscle and less fat!

And we’re then going to add it all to a nice smoothie!

Making Your Smoothie

A plain whey is not a very tasty drink but the good news is that you can fix that by adding it to a smoothie and including your own flavors in the form of bananas, strawberries and various other ingredients. The key here is to think about the flavor but also the health benefits that you want to get from your smoothie.

Add whole milk to improve absorption and testosterone production for example. Add strawberries for vitamin C and antioxidants, or add avocado for more healthy fats and a dose of extra protein. All this will go down much more smoothly, provide a ton of extra health benefits and also be cheaper and more delicious. Go with the basic stuff and make your own mix, it’s the only way to really make the most of your shake!

Why Losing Weight is Good

/in , ,

There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.

The following are a few of the remarkable advantages from losing those excess weight..

Weight loss prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss prevents type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.

Weight loss reduces sleep apnea

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

Lifestyle Choices: Learn to Overcome Emotional Overeating

/in , ,

Overcoming emotional overeating can seem overwhelming, and setbacks can be expected. But the good news is, there are lifestyle choices that you can make to help overcome this problem.

The key word is choice – you can choose to follow a healthy lifestyle. Sometimes it helps to break things down into small, specific steps you can take (just trying to lead a “healthier lifestyle” is a bit vague!). Following are some of these specifics. And remember, setbacks and relapses are not unusual. Don’t beat yourself up; just start fresh tomorrow.

emotional overeating

Exercise

Experts are in general agreement that regular exercise three to five days a week is most beneficial. This exercise should consist of at least 20 minutes of cardiovascular exercise (such as vigorous walking, jogging, biking, etc.) followed by some light toning or weight training. Committing to this regimen full-force is not necessarily the best way to go; if you can only exercise once or twice a week, that’s still better than nothing and will hopefully pave the way for more in the future.

Exercise is said to relieve emotional overeating in several ways. For one, exercise produces endorphins which are the body’s natural “feel good” hormones. For another, exercise prevents boredom and mindless eating, which is what you might be doing if you weren’t exercising! And finally, exercise will likely boost your self-image, helping to break the cycle of low self-esteem and poor self-image that “feeds” emotional overeating disorder.

Nature

Never underestimate the healing power of nature! For those with emotional overeating disorder, choosing to spend more time out in nature can be particularly beneficial. After all, in the natural realm there are no media messages to mess with your self-image, and being in nature connects you to your origins and the origins of food.

Some experts theorize that detachment from food and its natural source plays a role in emotional overeating disorder. Getting involved in nature and exploring and appreciating it can go a long way toward reconnecting with our biologically normal view of food. Maybe you can kill two birds with one stone and do your regular exercise outdoors!

Ten Tips For A Natural Immune System Boost

/in ,

Cold and flu season is upon us. The first line of natural defense is to wash your hands often, and keep your work area clean by wiping it down with an alcohol solution.

In addition, now is a great time to start boosting your immune system. A weakened immune system leaves your body susceptible to every cold and flu virus, especially during the holiday season when you are in close contact with others, often moving between time zones and changing climates.

natural

So, how exactly do you go about boosting your immune system? There are a number of great methods. Below are ten recommendations that will boost your body’s immune system naturally.

Vitamin C: You are probably already aware of this reliable supplement. Your body cannot store vitamin C so it is dependent on your dietary intake. To make sure you are getting enough it is recommended to take 1,000 mg a day to fight off infection.

Goldenseal : You will find this remedy very effective in not only preventing infection but also reducing inflammation after you have a cough or flu symptoms.

Turmeric: This herb is a member of the Ginger family and also known as Curcuma. We have a good article on the UHR site on Turmeric along with a chicken recipe that uses this exotic spice. Animal research has shown this herb to be beneficial as an immune stimulant. Recommended dosage is 200 mg per day to support immune health.

Maitake: These mushrooms enhance immunity, and are especially effective in helping the body to inhibit cancer growth. Maitake appears to activate the immune response by stimulating the T- cells that are the body’s defense against viruses and cancer cells. Recommended dosage is 3-7 g per day.

Aloe Vera: Supplementation with Aloe Vera has been shown to be extremely effective in bolstering and balancing the immune system. Recommended dosage is a quarter glass of juice each morning. Take twice a day when you feel a cold or flu coming on.

L-Arginine: Is a non-essential amino acid that promotes wound healing and improves the immune response against bacteria, viruses and tumor cells. Levels of L-Arginine drop during periods of increased stress. Recommended dosage is 3-6 g per day.

Astragalus: Used for nearly 4000 years in traditional Chinese medicine. Early Chinese writings refer to it as “the superior tonic”. Astragalus is a favorite immune system builder among the natural health community. It is good for colds, immune- deficiency- related disorders, including AIDS, cancer, and tumors.

Black Tea: You may be able to boost your fight against the flu with black tea. In a recent study, people who gargled with a black tea extract solution twice per day showed a higher immunity to flu virus compared to the people who did not gargle with black tea. Black tea represents probably the single biggest source of flavonoids–a natural class of antioxidants that are found in many natural plant- derived foods.

Olive leaf: Olive leaf extract is a powerful tool in the fight to kill viruses such as the cold, herpes, and Epstein-Barr. Its power also extends to helping wipe out sinusitis and bronchitis, as well as reducing hypertension and cholesterol levels. The most important element in olive leaf extract is a compound called oleuropein. When purchasing this supplement, look for capsules standardized to 6 percent oleurpein. The recommended dose is 500 mg daily to fight an existing bacterial or viral infection.

Liquorice: Scientific studies have shown that liquorice stimulates immunity. Its ability to fight flu viruses and bacteria allows using it not only for treatment, but also for flu prevention during epidemics. Liquorice root should not be used in cases of high blood pressure, water retention, pregnancy or if on medication.

It is best to start thinking about immune health before you become ill with the cold or flu virus. Now is a great time to start improving your diet, learning to cope with stress and taking an inventory of the gaps in your diet to help decide which supplements will be of most benefit to you.

Here’s to your health!

 

Non-Essential Amino Acids

/in , ,

The body builds proteins from a set of “blocks” of amino acids consisting of twenty amino acids. Once these amino acids are joined together into protein, the body uses that protein to build muscles. There are eight essential amino acids which are the ones that cannot be produced by the body from other available resources and therefore needs to be supplied as part of one’s diet, it includes: tryptophan, lysine, methionine, phenylalaine, threonine, valine, leucine, and isoleucine.

The amino acids that the body normally produces and can be found in the body proteins are called non-essential amino acids. They are called non-essential because they are not needed in the diet, however it is possible that some people have metabolic deficiencies and may have low production of certain amino acids. The particular functions usually performed by these amino acids are not fulfilled so the need for supplements may arise. One common non-essential amino acid that often gets supplemented is Glutamic acid in the form of glutamine.

acids

Here are the non-essential amino acids:

Alanine is one of the non-essential amino acids that is an important source of energy for muscle tissue, central nervous system and the brain. It strengthens the immune system by producing antibodies; it also helps in the metabolism of organic acids and sugars.

Aspartic Acid aids in the removal of harmful ammonia from the body. Ammonia can be harmful to the central nervous system once it enters the circulatory system because it acts as a highly toxic substance. Aspartic acid from recent studies has shown to increase resistance to fatigue and increase endurance.

Glycine is one of the non-essential amino acids that is important in manufacturing of the hormones that are responsible for strong immune system. They help trigger the release of oxygen to the energy required in cell-making process.

Glutamic Acid is believed to be nature’s “brain food” which improves mental capacities. It helps in the control of alcoholism, craving for sugar, and schizophrenia. It also assists in speeding up the healing of ulcers, and lifting fatigue.

Arginine is one of the non-essential amino acids that promotes wound healing and regenerations of the liver. It is considered to be essential for the optimal growth of muscles and tissue repair. It also causes the release of growth hormones. Studies have shown that Arginine improves immune responses to viruses, bacteria and tumor cells.

Tyrosine promotes the healthy functioning of the adrenal, pituitary glands, and the thyroid. It improves memory as it transmits nerve impulses to the brain. It increase mental alertness and helps overcome depression.

Taurine aids in the clearing of free radical wastes and helps in the stabilization of the excitability membranes which is very vital in the control of epileptic seizures. Taurine is one of the factors that are needed for the control of many biochemical changes during the aging process.

Cystine is a necessary non-essential amino acid for the formation of the skin which aids in the recovery from burns and surgical operations. It functions as an antioxidant and is a controlling aid to the body in protecting against pollution and radiation.

How to Eat to Stop Emotional Overeating

/in , ,

When you think of stopping emotional overeating, does it seem like an impossible goal? You’re not alone – many people who suffer from this problem feel imprisoned and helpless. It can seem like you are unable to break free from the overwhelming emotions and habits. But there’s good news – it’s a treatable problem.

Being honest with yourself is an important first step. Emotional overeaters tend to judge themselves pretty harshly, but don’t – you’re not an isolated case or some kind of freak. It’s a sign of strength to seek help! It means you’ve identified the problem.

emotional

If you’re struggling with this problem, there are some things you can do to get things under control while you’re seeking professional help. Here are some tips.

Your Grocery List

When an emotional moment hits and you head for the refrigerator or pantry, what kind of foods do you usually go for? Often, emotional overeaters head for high-calorie comfort foods like ice cream, chips, or candy bars. But you can’t eat those things if they are not in your house! Here are some examples of foods to put on your grocery list in place of the ones you may be tempted to buy. (Another tip – buy only the foods on your list. Compulsive buying of food is tempting.)

  • Brown rice (instead of white rice)
  • Millet (instead of or in addition to rice)
  • Fresh fruits and vegetables (rather than canned)
  • Low-fat, low-calorie yogurt (rather than ice cream)
  • Popcorn kernels for air popping (rather than chips and fatty snacks)
  • Lean protein like fish, turkey, and chicken (instead of deli meats and processed meats like hotdogs and         bologna)
  • Natural, healthy cooking oils like olive and safflower oil (instead of shortening, lard, or unhealthy oils)

Don’t Crash Diet

It’s good to be proactive in solving problems, and emotional eating is no exception. If you try to crash diet, you may find yourself eating more after the crash diet is over. So, rather than stopping eating everything you love, try some of these tips.

  • Allow yourself to have a dish of frozen yogurt each week as a treat. This approach tends to be easier than just cutting out all frozen treats. You could use this approach with other “naughty” foods, too – it may be easier to resist if you know you are going to have that food on Saturday (or whatever day of the week you choose to have a small treat).

  • Boost your nutrition with a good quality vitamin and mineral supplement.

  • Increase your consumption of nutrient-dense foods.

Eat Regular Meals

Experts recommend regular mealtimes as a way to combat emotional overeating. If it’s not “time” for food, then you may be better able to hold off on eating until it is time. Also, eating regular meals helps you to be deliberate about your intake of nutritious foods. And finally, having regular meal times tends to make for a more relaxed eating experience, which is the direct opposite of anxiety-driven overeating.

7 Reasons To Start Up With an Exercise Program

/in ,

Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way.

Below follows 7 good reasons to start exercising now.

exercise

1. Contributes to fat loss.

It is well documented from scientific research all over the world for many years that physical exercise contributes significantly to weight loss. I will not dwell on this issue fore it is so obvious, but just mention the simple fact that weight loss is a function of the net calorie intake.

If you burn more calories than you take in thorough nutrition, you lose weight and vice versa. When you exercise you burn more calories then when you don’t. So the bottom line is: All other factors equal, the more you exercise the more weight or fat you’ll lose. That’s really simple.

2. Preventing Disease

The probability of developing a large number of various diseases has been proven to decrease dramatically thanks to physical exercising. These include:

  • heart disease
  • cancer
  • diabetes
  • stroke

About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors like stress and lack of physical training. We also know that diabetes increases the risk of heart disease and stroke. This shows that many of the risk factors and diseases caused by inactivity are working together to damage your health. Don’t let these ugly forces do that – start exercising today.

3. Healing or improving disease

We also know that many severe and minor diseases can be dramatically improved or even healed by doing regular exercises. These include most of the diseases I mentioned in the last paragraph. Following a workout plan regularly also decreases HDL cholesterol (“bad” cholesterol) levels, decreases triglyceride levels (a fat liquid that increases the risk of diabetes) and decreases blood pressure (a cause of heart attack and stroke).

Regular physical training also reduces the risk of prostate cancers for men, breast and uterine cancers for women, non-insulin dependent diabetes for both genders and much more. All this is scientifically proven. So, why not start your workout today?

4. Enhance your mental health

We know from many scientific study that regular exercising leads to an increased release of endorphin in the body. These chemicals help combat depression and make us feel happier. The body releases these endorphin after only 12 minutes into the workout.

Another chemical called serotonin is increased during and after a workout session. Increased levels of serotonin in the central nervous system is associated with feelings of well-being and decreased mental depression. It also helps you feel less tired which can increase your mental alertness. It also helps you sleep better.

5. Enhance your feeling of wellness

When you are in a good shape and fit you’ll feel more upbeat, and your overall mood is improved. You have experienced that you can stretch your own limits, you know you are capable to do more than before you started to exercise. This gives you a feeling of wellness that’s difficult to describe.

Let’s do an experiment: Do an hour of workout today; do whatever you want like walking, bicycling, swimming, jogging, running whatever. Adjust the intensity of the training so that you sweat really good. Then take a shower and sit down. Feel yourself. Now you know what I mean.

6. Increase your persistence

Regular exercising gives you more energy, which can make you more productive at home and at work. Exercise can give you new goals and a sense of purpose – you have something positive to focus on and aim for. This will increase your overall persistence and prevent the like hood of getting off track, whatever your goal is.

7. Enhance your social capabilities

Following a workout plan regularly can boost our self-esteem. It will Help you look better and you will be more comfortable with your own company. Exercise helps you to get active and meet new people, which prevents you from feeling isolated and unsupported. It even increases your interest in sex, and can improve your marriage or your partner relationship.

So, after knowing all this – all the positive things exercise and workout can do for you – do you have any reason to remain inactive? Come on, get active today. You deserve it.