wap xxx keisha grey love to play with balls.
Inside the book I share my story, and several of our clients’ transformation stories…along with some facts and revelations about what it means to get in shape.
My hope is to use the book to inspire more people to take control of their health and I hope you enjoy reading it as much as I did writing it.
Watch our social media pages for up to date nutrition & fitness information.
If you’d like to get a copy, please click the following Pay Pal link to have one sent directly to you! $9.99 plus tax and S/H
Coach Connie
Written by Coach Connie,
Lifestyle Health Mentor
When we think of the word “fat”- We remember back to our parents and grandparents using lard for everything they made or putting a huge slab of butter on bread. Back then, we didn’t think anything of it when we were eating fat, whether it was good or bad for us. We just thought it was part of our diet.
Today, no matter where you look – you see news reports saying eat this fat but don’t eat this fat. We’re always trying to find the lowest fat diet. It almost seems as if we all need to be scientists just to figure out what should we eat. So let’s take a look at what polyunsaturated fat is, why it’s good for us and what should we consume to achieve the full benefits.
So, what is polyunsaturated fat and how does it affect our health? It is found in animal and plant foods, which is known as one of the healthier fats, together with monounsaturated fat. The biggest thing to remember is that we want to add in polyunsaturated and monounsaturated fat, which will be replacing saturated fats, commonly found in red meat, butter, cheese, and ice cream; and trans fat, which are unhealthy fats found in partially hydrogenated oil, that could increase health problems such as risk for heart disease. When you reduce the red meat and butter intake, substitute them with fish, beans, nuts, and healthy oils rather than refined carbohydrates. That’s why adding polyunsaturated fats into your diet can help lower your bad cholesterol (LDL), which causes your arteries to become blocked or clogged. It can contribute vitamin E to your diet, which is an antioxidant. By adding more of this healthier fat into our diets, it can boost your overall body, mind and soul, along with your waistline. Now isn’t that a bonus.
This type of fat includes omega-3 and omega-6 fats (EFA’s), which are essential fatty acids that helps our brain function and cell growth. We need to supplement these EFA’s through our food, since our body does not produce this on its own. They protect our heart because they contain EPA and DHA. They lower the risk of fatal heart attacks and sudden cardiac death caused by electrical problems that occur in the heart. By consuming fish, it may reduce the risk of stroke too and keep in mind, it contains vitamin D, healthy proteins, selenium, and other nutrients. It is recommended that you consume at least two 3-4oz servings of fish and seafood, including one serving of oily or dark meat fish per week. As for vegetable oils, it is recommended that you consume 5-6 teaspoons per day, which includes oil found in foods.
Lately, all you hear about is coconut oil or palm oils. Are they really better for you? Well, according to the AHA, there is no real known evidence as of now so, they recommend to stick to vegetable oils, because of the overwhelming evidence they are good for the heart.
So, how does the omega-3 and omega-6 fats work to our benefit?
There are several foods that are recommended as part of the polyunsaturated fat category:
So, what if you don’t care for fish or have a fish allergy? According to the American Heart Association, you may want to supplement with over the counter fish oil capsules. Keep in mind, they are not regulated by the FDA. Most capsules carry about 200-400 mg of EPA plus DHA, which should be sufficient for most people. As always, consult with your doctor on a higher dose requirement. Some capsules leave an aftertaste or cause burping, so it’s best to choose the burp free option when choosing the right fish oil capsule.
Please note: As I always say, all in moderation, because eating too much of this type of fat can lead to weight gain, which contains 9 calories per gram. Carbohydrates and proteins carry half of that amount of calories, so just be aware of your consumption amount.
So, how does this compare to my daily healthy plate regimen? It is recommended to allow no more than 25%-30% of fat in your daily calories, of which should be from the polyunsaturated and monounsaturated groups. Keep in mind, limit the other fats, such as saturated fat to less than 6% of your daily calories.
Should we really have to read every label to see what type fat is in the product? Yes, because as stated, there are good and bad fats, so by knowing what to look for when purchasing the product will only benefit your health in the long run. Of course, keep in mind, that when food manufacturers lower fat, they usually substitute it with carbohydrates from sugar, refined grains, or other starches. These are digested faster in our bodies, which affects our insulin and blood sugar levels. This can result in weight gain and diseases.
As always, consult your health professional on any health concerns or questions.
I hope this article finds you in good health.
Sources:
https://medlineplus.gov/ency/patientinstructions/000747.htm
https://healthyforgood.heart.org/Eat-smart/Articles/Polyunsaturated-Fats
https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
http://www.anneshealthykitchen.com/top-30-foods-high-in-polyunsaturated-fat/
Before we get to the vitamins you need to consume, let’s talk about how vitamins and minerals help you lose weight, and how they work.
Losing weight can become a real challenge if you do not have optimum levels of vitamins and minerals in your body.
You need to understand that your body needs specific and key nutrients that produce enzymes that break down fat and burn calories.
Deficiency in some of these vitamins, and you might find the scale is moving slower than you want.
A blood test can be a good way to check whether you have all the vitamins and minerals needed for weight loss.
But how vitamins help?
We talked about enzymes that our body produces.
The process of breaking down fat is a step by step process, and each step requires an active enzyme.
Think of it as a worker that makes things happen inside and outside cells.
In most cases, these enzymes are activated by a vitamin or a mineral.
If there is no vitamin to turn it on, the enzyme will not work.
The vitamins needed for the weight loss process are pantothenic acid, vitamin B3, vitamin C, and vitamin B2.
In addition, you need a healthy liver, because one of the primary roles of the liver is breaking down fat.
With low vitamin and minerals levels, your liver will not work properly.
Before we get to the important vitamins for weight loss, you need to understand that vitamins do not actually provide energy.
They assist our body in unlocking energy from stored energy sources, such as fat, for example.
https://healthyhomestead.com/vitamins-for-weight-loss/
How did we become a society of illnesses, along with conditions such as cancer, heart disease, obesity, diabetes and so many other health concerns? According to statistics, the expenses related to health care are on the rise, with almost 4 trillion dollars in 2014. Along with various studies, the reason behind the illness is our body adapted to the environments years ago but has become dysfunctional in this newly created society. Scientists have also reflected on allergies continuing to be widespread and the process of food production has grown significantly along with an inactive lifestyle.
To learn more- Check out my latest article below:
Written by Coach Connie,
Lifestyle Health Mentor
Did you know there are over 100 dietary theories out there and that’s just the ones that have been referenced or documented? When we look back on our ancestor’s daily meal habits, we most likely seen meat, potatoes, vegetables and occasionally the dessert daunting us to have a piece. There are so many ways to get our nutrients and diets are the focus of society’s outtake on living healthy.
So what is the right “diet”? There’s a reason there are so many “diets” in reach, but what does each do and how do we know what works and doesn’t. As someone who has been in the health industry for years, I’ve been there. I felt like I was my own test subject to figuring my body out. That’s why no diet works for everyone, we all are different, but knowing what we can have and what our body needs is half the battle.
I started with the “Zone Diet” and then switched to the “Mediterranean Diet” due to changes in my exercise routine and metabolic changes. Once I achieved my goal weight, I wanted to ensure that I would recover more rapidly from exercise by controlling my levels of inflammation, and doing this in a way that allows me to perform at my highest possible level.
Dr. Barry Sears wrote the book on the “Zone Diet” and then almost 20 years later, wrote the book titled, “The Mediterranean Zone”. It has very similar attributes, but unlike the Mediterranean diet, the Zone Diet shifts on view on the healthy eating plate. The Zone diet contains 40% of the calories as carbohydrates, 30% of the calories as protein, and 30% of the calories as fat. This improved protein-to-carbohydrate balance means decreased insulin levels and decreased cellular inflammation. A Mediterranean diet shifts the carbohydrates to 50%, protein goes down to 20% and the fat remains at 30%. That’s why it’s been highly recommended for weight loss and cardiovascular health. Technically, they both have benefits that tie together. Again, depending on our inflammation and metabolic factors and how it affects our insulin responses.
To ensure the best results, time out your meals to help stabilize blood sugar levels and add in physical activity at least three days per week.
An example of a daily meal plan:
The Zone Diet states that a 1/3 of the plate (about 3oz for women and 4oz for men) should be made up of protein, and the remaining 2/3 should be fruits and vegetables – with a dash of monounsaturated oil to finish off the meal.
So let’s clarify, what are the some examples of the right foods and ones to avoid and the pros & cons to the Zone Diet:
Foods to include:
Foods to avoid:
Pros:
Cons:
The Mediterranean diet consists of natural, whole foods such as whole grains, vegetables, fruits, meat, fish, nuts, dairy, and pure oils, and excludes processed and refined foods. The diet includes an abundance of extra virgin olive oil and seasonal fruits and vegetables as well as whole, unprocessed grains. It’s recommended that wine consumption remain at 1-2 small glasses daily, and coffee is consumed moderately for pleasure and mental stimulation.
Now let’s take a look at some of the examples of the right foods and ones to avoid and the pros & cons to the Mediterranean Diet:
Foods to include:
Foods to avoid:
Pros:
Cons:
To put things in perspective, the zone diet is the evolution of the Mediterranean diet. There is no “one–size fits all” diets, but reviewing both methods shows very comparable methods, but unique when comparing our overall dietary guidelines.
Find what works best for your body type and always consult your health professional. I hope this article finds you in good health.
Sources:
Get started with the Mediterranean Diet www.mediterraneandietforall.com
Mediterranean Diet www.health.usnews.com
Mediterranean Diet www.mediterraneandiet.com
The Zone Diet. webmd.com. 6 February 2009
What is the Mediterranean Diet and The Zone Diet? www.Zonediet.com? 21 March 2011
2017 Integrative Nutrition, Inc. Learning Center under Dietary Theories
Healthy Lifestyle – Inside Secrets to Transforming Your Body and Health
Image via: AHealthBlog
Image via: AHealthBlog
@mentalmindco
Image via: AHealthBlog
Image via: The United States of Obesity Infographic
Source: HealthyHomestead.com
