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Nutrition

What we need to know about leptin

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Most traditional or commercial weight loss programs focus on calories, they make you follow diets too low in calories and the workouts are based on cardio or circuit training to lose as much weight as possible but when you stop following the program you start gaining all the weight back and the reason is simple, hormones and metabolism.

Our goal is to help you get an amazing physique and sustain it effortless and to do that we need to focus on what matters which is increasing metabolism and managing our hormones in a good way, leptin is one of those hormones.

Leptin is the satiety hormones and it´s job is to tell us when we´ve eaten enough and we need to stop. This hormone can be triggered by several factors and if we triggered it the wrong way by doing the wrong things then it won´t be doing its job effectively and some of our unhealthy habits are causing problems  like lack or poor quality sleep, which reduces leptin which is why we are hungry and have more cravings during the day and this is one of the short term effects of poor sleep.

When leptin is low it won´t send the message to our brain that we are full and we need to stop eating, on the contrary we will eat more in each meal and we´ll feel hungry throughout the day this is why weight gain is related to lack of sleep.

Our weight more specifically body composition. Fat cells increase leptin so the more fat we have the higher this hormone will be.

As with insulin there´s something called leptin resistance which is when our body produces too much leptin in this case the fat cells when we are obese or overweight and it gets to a point where the receptors block all that leptin so it can´t do its job and instead of getting signals that we are satisfied we feel hungry.

So as you can see, weight loss is not as simple as eat less and move more, there are other things that come into play, what you can do to improve leptin if it´s low is start by getting enough good quality sleep every night, this is a simple tool that gives a lot of benefits and makes everything easier.

If you are overweight the best thing you can do is reduce insulin, we´ve talked about insulin in other posts and by improving insulin is easier to burn fat, when you start losing weight and getting rid of that excess fat, leptin also start to lower, you can do this by trying some type of intermittent fasting like limiting your meals to 2 meals per day in an 8 hour window, another way is by reducing carbohydrates and follow a low carbohydrate, moderate and high fat diet like ketogenic for a period of time. Exercise also helps lower insulin specially HIIT.

What I recommend if your nutrition program is based on unhealthy foods, you´ll need to eliminate those unhealthy foods and focus on eating meals cooked with fresh ingredients and try intermittent fasting, go for 2 meals a day you can have breakfast and lunch or lunch and dinner. Do this for 4 to 6 weeks and see the results and how you feel.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The relationship between food and mood

22 The relationship between food and mood
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What we eat has a huge impact on how we feel and our mood, if we feel tired, lazy, sleepy, we lack energy the reason may be our food.

We may not have think about the huge relationship between food and our mood, it all starts with nutrition if our body doesn´t have the nutrients it needs it won´t function properly, this affects our mood and how we feel during the entire day. Our body needs certain amounts of nutrients from vitamins, minerals, fatty acids, amino acids each of them has a unique job and the lack of some of them can make us feel tired, stressed or unfocused.

Then we have blood sugar or glucose in the bloodstream which also affects our mood, if we eat a high carbohydrate meal or our meal was mostly unhealthy and our glucose goes up we may have brain fog, when it goes down we feel irritable, angry. If we are eating meals high in sugars or simple carbohydrates we spike blood sugar and then it goes down, this ups and downs are harmful, keeping our blood sugar stable improves our mood and emotions by making us feel better through the entire day and not having this constant change of emotions.

If we eat unhealthy foods high in sugars and trans fats that give us instant gratification we feel good the moment we eat them but slowly this feel good feeling starts to go down, with this ups and downs caused by glucose in the bloodstream your cravings get harder to control and here the problem is so big because we are not giving nutrients to our body, we get addicted to unhealthy foods that are so hard to give up and we are in a roller coaster of emotions feeling great after we ate those cookies and some minutes later we want more and we start feeling irritable, stressed and even frustrated.

Stress, tired and even depression and anxiety are related to the foods we eat, for the last two there are other things that come into play and that make the problems worst but the way food makes us feel has an impact on them making them better or worst.

After we´ve finished our meal sometimes we feel tired, lazy, sleepy; if we overeat or our meal was unhealthy it´s normal that we feel this way, our body can not handle all the excess food so all processes in the body stops to focus on digesting the food we ate, if it was unhealthy our body doesn´t know what to do with it and makes it inefficient.

If we want to feel great and have high levels of energy all day long we need to make some different choices, start by focusing on eating real, fresh foods we can eat meals prepared with real fresh ingredients, as we do this we´ll need to avoid sweets, junk, processed and fast food which are the ones that are causing all the negative emotions. The first days we´ll feel terrible and the cravings won´t seem to stop, this is normal we´ve been eating those unhealthy foods for a long time that we´ve become addicted to them and our mind will make us think that we need them, our body needs to get rid of all the toxins to start working efficiently, we need to be patient and give the time our body needs.

When we have cravings we can have some almonds, nuts and seeds which are going to keep us feel full longer, a piece of fruit is a great option if we want something sweet. Healthy foods high in fats have a lot of benefits not only to keep us full longer but they are great for our brain.

Why don´t you give healthy eating a try at least for 2 or 3 weeks, eliminate sweets, junk, processed and fast food from your diet and eat real fresh food, you can eat almost any dish you want as long as it is cooked with fresh ingredients and see how you feel, pay attention to your body. And don´t forget to give your body enough time, it´s been use to eating unhealthy foods so you may feel, tired, lazy and you will have cravings but don´t let all this thoughts and emotions control you, let your body get rid of the poison and you´ll start feeling the difference.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

If it fit your macros (IIFYM)

21 IIFYM if it fit your macros
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If it fit your macros has been popularized as one of the easiest diet plans to follow but is it the best?

It all comes down to your goals, your priorities and how you set your diet, some people use this type of diet as a way to consume and fit in more junk food into their diets without feeling guilty, for others it´s a way to eat their favorite candy or chocolate every day.

I won´t argue that following this diet you´ll get results and you´ll achieve your goals, if you track your macronutrients intake and you make sure you hit them, despite if all those nutrients come from healthy sources or junk food.

The problem with this diet is that you need to understand how things work at a more advanced level, you can´t stay with just the basics. Knowing and understanding how each macronutrient work is key to making any diet work for you, if you do it the right way it can be the best diet for you giving you the best results, being more flexible and making it sustainable which is what we´re looking for.

If it fit your macros is a diet design to give you more freedom but it doesn´t mean that you can make space for candies and junk food, it´s still focused on what matters most which are macronutrients, if you decide to fit some candies and junk food to fit your macros all those foods are also called “empty calories” so yes, you may be hitting your macronutrients but you are not giving nutrients to your body.

Nowadays many people who say they follow this diet prefer to fit in some cookies instead of spinach. Consider candies and junk food as treats that you can eat but not everyday not even if they fit your macros.

Making your meals healthy, natural and nutritious most be your goal, IIFYM is designed to give you more freedom on the foods you eat and have social life. The quality of the foods you choose have a great impact on your mood, energy levels and focus, if you prefer candies and junk food over complex carbohydrates like oatmeal you´ll feel an spike in energy followed by a crash.

You need to know your calorie intake and set macro ratios, you need to have a clear idea of portion control to know what you are eating at every meal. Choose healthy food like eggs, beef, turkey, chicken, salmon, tuna, nuts and seeds, oatmeal, rice, veggies and fruit.

If you love fitness and love going to the gym you may have heard of this diet, it´s popular in bodybuilding and it can help you achieve your goals easier by making your diet more enjoyable but there are some points I don´t like about it. The original idea of why the diet was created is great, it focus on what matters which is macronutrients instead of just calories, you´ve heard me before talking about why it´s better to count macros but the problem I see is that most guys use this diet as a way to make space for junk, processed and fast food without feeling guilty and when you say them something they come with the same answer “it´s ok, it fits my macros”.

IIFYM is great tool you can use to make space for a snack, a piece of chocolate or cake, one meal at your favorite fast food restaurant or have more freedom when you are eating out with friends and family but it´s not a way to fit as much unhealthy food as you want.

It can help you have a cheat meal while sticking to your macros and being able to stay in track with your goal, if you use it this way then you´ll be hitting your macros and calories every day even on your cheat day which makes your journey a lot more enjoyable.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why we can´t stop craving sweets

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It´s hard to stop eating junk food and sometimes it seems that those cravings for sweets, junk and fast food won´t go away. All those foods high in sugars, trans fats and chemicals have the same effect on your body and brain as alcohol does, they turn on the pleasure respond on your brain making you addicted to them.

This foods high in sugars and fats make you addicted to them and create a habit which is why sometimes you find yourself eating them without making a conscious decision and with this foods your cravings will continue over and over.

What would you think if I tell you that your will power may not be strong enough because of the effects this foods have on your brain? This is why I said in later posts that if you´re dealing with obesity or overweight it´s not your fault but you are in control and you can make the choice right now of changing your life, this is also why it won´t be easy.

The more you eat this foods the more you´ll crave them, some years ago kids were not allowed to eat unhealthy foods unless they had finished their meal and the amount of unhealthy food we were allowed to eat per day was small. Children nowadays eat a lot of sweets, junk and processed foods, the amount of sugar and fats they´re consuming is terribly high and people is now considering ADHD, hyperactivity as diseases controlling them with drugs and most of the time this reactions are caused by foods, by high amounts of sugar.

There are so many people arguing about which diet is better, is it better high carbohydrate? high protein? high fat? it´s better vegetarian or vegan? this makes no sense to me when as far as I can see the biggest problem is in junk, highly processed and fast food. If you are not able to avoid all this foods there´s no reason to try different diets, first focus on avoiding unhealthy foods, once you do that then you can start manipulating your nutrition program to make it better for you, if you need to reduce carbohydrates you can do it, if you need more protein increase it, if you need more fat increase it but always consider your health as a priority.

Yes weight loss is simple and yes it´s simple to sustain those results if you develop the habits you need which is the difficult part. Your brain has been programmed to keep consuming those unhealthy foods, that give your brain that sense of pleasure and make you feel good and relax when you eat them. This short term positive effect on your brain which is a long term harmful habit creates a battle you need to fight when you want to lose weight.

This is the reason why developing the right mindset is key to achieving results and not giving up half the way, this is why you need to take enough time to develop the habits that are going to make almost effortless for you to sustain your results.

When you start changing your food choices to develop healthy habits you will have cravings, you will have the sensation or the “necessity” to have those foods, try to avoid them as much as you can, I know it´s hard but don´t let your mind trick you thinking that you really need those foods and end eating them.

With time your body will adapt, when you start giving nutrients to your body it will also send you signals telling you that it´s enough, you´ll feel full and satisfied, you´ll know when enough is enough. At this point where you´ve change your nutrition program and now it´s based on real healthy foods it´s almost impossible to keep eating that much food, you´ll feel full and satisfied and whenever you have cravings it´s your body telling you that some nutrient is low.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why we need to reduce sugar and carbohydrates

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I´ve been researching and learning as much as I can about nutrition, training, mindset, sleep and stress to help as much people as possible live a better life and from everything I´ve learnt reducing sugar and carbohydrates are the most important step you can take on nutrition.

We consume a lot of sugars and carbohydrates, a lot more than our body needs, refined sugar is in almost all processed foods and high consumption of this foods is related to diseases like obesity, overweight, insulin resistance, diabetes and more.

It´s true that carbohydrates are the preferred form of energy for our body but it can also use fat as energy, this is why diets like ketogenics that are high in fat and really low in carbs work really well. Even when our body uses carbohydrates for energy the amount you need is around 2 – 3 grams per pound of body weight (use this numbers as a guide) how much you train and the type of train along with your daily activities play an important role on your total grams but if you take this numbers just to give you an idea, it´s recommended around 30 to 40 grams of sugar per day and the average consumption is around 80 per day.

Sugar creates addiction when you eat it you want more this is why it is so hard to avoid all this unhealthy foods from your diet. I´ve talked a lot on some post about the negative effects of sugar. The biggest problem is that most people are not conscious of the total amount of sugar they eat every single day, and it´s not only one day or two, it´s every day. This is the most important cause of many diseases like diabetes, high blood pressure and others. The amount of sugar we consume every day is so high so if there´s one thing you can do to eat healthy, live healthy and lose weight is to reduce sugar.

The food industry took advantage  with low fat, low sugar products. You can find a lot of “healthy” foods and “whole” grain foods, from nutrition and protein bars to chocolate snacks, healthy whole chips and the list goes on. Even when these package foods claim to be healthy they´re loaded with many hidden sugars. All the processed food or at list most of them contain hidden sugars, it´s in everything.

As you may know by now, every time you eat sugar increase glucose in the bloodstream and your pancreas needs to release insulin to take the sugar out of the blood. Too much sugar is harmful, our body cannot manage high amounts of sugar continually. There are other hormones involve like leptin which leads to overeating (I will talk more about leptin on other post).

Reducing carbohydrates is the best thing you can do not only to lose weight but to be healthier, I´m not saying to eliminate them completely you want to keep healthy carbohydrates  like oatmeal, potatoes, rice, corn torillas or pasta there are some other foods that are consider carbohydrates which are high in fiber like beans and legumes and you also want those. The ones you need to avoid are simple carbohydrates like sweets, junk, processed and fast foods.

How many carbohydrates you can consume per day depends of your body, if you are insulin sensitive you can eat more, if you are insulin resistant you need to lower carbohydrates. If you are obese or overweight chances are you are insulin resistant so the first thing you need to do is avoid simple carbohydrates, this includes sweets, junk, processed and fast food and stick with complex carbohydrates like oatmeal, brown rice, potatoes once you feel comfortable with this if you need to reduce carbohydrates you can start reducing the amount of complex carbs you eat per day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The effects of junk and processed food on our body

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The convenience and price of this unhealthy food is what makes it an important part of our lives without considering the long term damage. The lifestyles we´re having this days are so unhealthy in many different ways, we spend most of our day sitting at the office, in the couch when we´re back home in the car to travel from home to the office and back home, our daily activities had reduced; the levels of stress keep raising caused by traffic, our job or school; and the unhealthy food choices we make every single day are killing us and are getting us sick and also our loved ones.

I understand that it may be difficult for you to cook every single meal and that´s probably the biggest reason why you buy fast or processed food, it makes your life easier, but… at what cost?

Food has a direct impact on how you feel it affects your mood, food is the cause of you feeling tired, lazy, depressed, anxious all this are short term reactions caused by unhealthy food, if you continue eating this type of foods your health problems will get bigger, you´ll gain weight, you´ll become insulin resistant and it can get worst turning into diabetes and other diseases.

I believe food is the cause of our bad mood, obesity, overweight and related diseases and also it´s the reason why it´s so hard to lose weight and keep it off, food affects your brain it´s more a mental battle and mindset which I´ll explain deeper in the next post.

What big companies are doing is create amazing marketing campaigns targeted specially to kids to buy their products full of chemicals that are harmful for our body and are killing our loved ones and the people we care about. Some of this chemicals are used to create addiction similar to alcohol and cigarettes so that you continue buying and consuming the product, all this companies are more interested on selling and money than on your health. The two biggest problems with this type of food are:

1.- They´re empty calories

Your body needs nutrients, your body does a lot of different processes every single day just to keep you alive, it tries as hard as it can to maintain you as healthy as possible and it has to work hard against all the stress and low physical activity plus a nutrition program that doesn´t have any nutrients. There´s no way for your body to function properly every day, to keep you healthy and to sustain a fat loss process when it doesn´t have the food it needs to support all that work.

This unhealthy foods are so high in calories and to low in nutrients, that´s why some people call them “empty calories”. All this empty calories full of chemicals to make you eat more of them do not give nutrients to your body, they´re just an excess of calories and energy that your body can´t use most of them as sugars and trans fats that your body store as fat.

2.- Your body can´t digest it and use it properly

This unhealthy foods are not real, fresh or natural, they are created or manufactured by companies so your body doesn´t know what to do with them, how to use them and it´s very hard to digest them. There are a lot of sugars, trans fats and chemicals that are poison for your body which are the ones that are causing diseases and increasing obesity, overweight, diabetes, cancer and the list goes on.

Every time you eat this foods your body needs to work harder to digest them so other processes in your body slows down to prioritize digestion and at the end there are no nutrients that can be use to sustain daily activities.

Once your body digest all that food it takes time to get rid of the toxic stuff and it´s not efficient anymore.

For me, health and weight come down to living a healthy lifestyle based on healthy habits that include working out every day, eating healthy foods and having the right mindset. If you treat your body right it will respond in the best way possible.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Is breakfast really dangerous?

17 I breakfast really dangerous 2
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I´ve heard a lot of people say that skipping breakfast is really dangerous for our health while other claim that having breakfast is dangerous and unhealthy. My opinions is that our choices for every meal are the ones that make it healthy or unhealthy.

Some new studies and research shows that it can be dangerous to have breakfast other studies shows that it is the most important meal of the day, a healthy pad to a great day and a great life. This are just myths created by the food industry to make you and I buy and consume their products. What companies want is to get money and the way to get money is by selling their products creating awesome marketing campaigns that convince us to buy and consume.

The problem is not breakfast, the problem is processed food in general, if for breakfast your having some cereal with milk or yogurt or some toast, fruit juice, maybe a bagel, or hot cakes with a lot of cream and marmalade; for lunch you go to any fast food restaurant and have a burger with fried potatoes and soda and for dinner you have some pork with sausages, pasta and mashed potatoes and for snacks you have some chocolates, candies or healthy bars then most of those meals are unhealthy not only breakfast.

If you have a healthy breakfast like some eggs with veggies cooked with olive oil, for lunch some cheese quesadillas, some chicken or fish and for dinner chicken, fish or pork with a big salad and guacamole things change. Even when you are having breakfast you are making healthier choices, you can have breakfast as long as it´s healthy.

What I found of this studies is that breakfast is based on high processed, high sugar and high refined carbohydrates and this makes  insulin goes high, every time you eat insulin raises and if you are having high carbohydrates or high sugar meals it increases even more which can cause diabetes on the long term, and most of those food contain many different chemicals as conservatives and trans fats to make the food taste good.

Other studies show that breakfast is related to overweight if you skip breakfast you´ll be overweight or obese and if you continue skipping breakfast it will be impossible for you to lose weight. Some others say that having breakfast will help you stay more focused and active during the day performing better and feeling more awake, being less irritable, and many other things related so you are making a bad decision for your day and your health when you skip breakfast.

In most meals you are consuming mostly empty calories and many chemicals which puts your health in risk it´s not only breakfast if you focus on giving nutrients to your body every meal it doesn´t matter if you have breakfast or not, you can have lunch and dinner or breakfast and lunch the goal must be to have healthy nutritious meals.

The solution they give for this is to avoid breakfast which is one option considering your other meals are healthy, another solution is to make healthy choices, if you have different options to choose from for 3 meals a day chances are that you´ll make better choices, it´s so hard to eat healthy when it doesn´t taste good but there are a lot of healthy recipes on the internet or books which you can use to create your own healthy meals.

Is it better to have breakfast or skip breakfast?

This type of studies and the awesome marketing strategies of the companies are doing a great job but don´t believe all that information, there are also some studies and research that shows that skipping breakfast is not as bad and that it has benefits to your health and with many studies showing different results, giving different recommendations where most of them are completely the opposite is what makes you doubt the information and it makes it hard to know what´s best.

There´s nothing wrong about skipping breakfast or having it, if you are hungry in the morning then have breakfast if you´re not hungry then skip it, it´s not a big issue. Whether you have breakfast or not focus on making every meal as healthy as possible which is what really matters, avoid process foods and lower carbohydrates, also avoid hidden sugars. It´s more important to give nutrients to your body in every meal, that´s what matters, what you eat will have a huge impact on your overall health and therefore on your life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

What we need to know about sugar

16 Sugar
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Different diets come out and become viral, some guys try them while other critique them claiming they´re unhealthy, but millions of people consume high amounts of sugar per day and it seems to be the least of the matter.

Obesity and overweight is increasing and with that diseases like diabetes are raising too. I believe the cause of this problems is sugar. Sugar is everywhere even when it´s not listed as sugar in the ingredients, you´ll find it under names like dextrose or sucrose. Other ingredients like high fructose corn syrup is also harmful and is in so many products. The amount of sugar contain in foods is so high and I´m not only talking only about sweets or junk food, even in energetic drinks, cereals or healthy bars.

When you eat foods high in sugar and trans fats you´ll want to continue eating more of them because they are empty calories, there are no nutrients and there´s no way to stop your brain of thinking or sending you signals that you are hungry until you give it the nutrients it needs.

This is what happens when you eat sugar, insulin is the hormone that regulates sugar by getting glucose out of the bloodstream to the cells, when you consume sugar the glucose in the bloodstream goes up and your insulin goes up to regulate and bring it down, over time you create fatigue in your system and it loses control and the result is low blood sugar, this is the first step to diabetes, many people are on this level and don´t know it, your body sends you signals like cravings sweets, anxiety and depression, remember that everything you eat has an effect on your health and your mood.

The spike on highly processed foods with hidden sugar is creating an obesity epidemic in many countries, around 30% to 40% of kids in some countries are overweight or have obesity and diabetes as they grow older the risk increases, diseases get worse in some cases causing death in some of them. The amounts of sugar consumed per day goes between 25 to 30 teaspoons a day sometimes even 35 teaspoons, that´s a lot considering that our bodies don´t need it.

I believe we can prevent some diseases and lower obesity and overweight by changing our lifestyle and developing healthy habits, just by changing our nutrition the benefits are amazing, it´s not about reducing calories, it´s about what you eat and the impact it has on your body and your health.

As I´ve said before, this high amounts of sugar in our diets with the high amounts of unhealthy fats plus the chemicals or ingredients added to those foods are the cause of many diseases and create a vicious cycle that is so hard to stop.

The goal is to avoid as much as possible all unhealthy food, avoid sweets, junk, processed and fast food and stick with real, natural fresh food, just by doing this the results in how you feel and how your look will be amazing.

There´s no reason why to try to follow a low carbohydrate diet or ketogenic diet or any other more restricting diet if you still eat junk or fast food, once you eliminate or avoid this foods then you can start adjusting your nutrition program to make it better for you.

If you want to live healthier and happier and help all the people around you need to change your nutrition program and eat healthy foods, this is the first step, reducing sugar is a most, sugar is the cause of many diseases now a days, but it´s hard to do it. We´ve been consuming sugar for almost all our life so when you start to eliminate it from your diet your mind will trick you making you think that you need it just when you´re giving up any other addiction.

Even if you´re not following any famous diet like ketogenic or high protein, vegetarian, etc; when you eliminate or avoid as much as possible sweets, junk, processed and fast food from your nutrition you´ll start living healthier, the results will come. There are some healthy carbohydrates you can eat which I´ll explain in other post, but for now, and to keep things simple you just need to know and understand that sugar is bad so you need to eliminate it from your nutrition program for your health and fitness goals, the best way to do it is by avoiding sweets, junk, processed and fast foods.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Is food addiction real?

15 Food addiction
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Are you addicted to food? Do you let food control your life? or you have control over what you eat? If you can´t control what you eat, if you can´t stop eating that cookie or donut or if you feel like you need to eat those sweets and junk food then you are addicted to those foods.

Now let me tell you that you are not alone, there are millions of people with this same problem and I was one of them, another point I want to get clear is that it´s not your fault. Stress, depression, anxiety and other emotions can trigger your need of this foods because they act like comfort food, they create a sense of pleasure and companies add some chemicals to create addiction and make you want more so you´re dealing with 2 factors that make it so hard for you to stop eating them, this is the reason why you can´t stop it.

If you are addicted to this food it´s a vicious cycle and it´s so hard to stop it, you need a lot of willpower to stop for a second to think and realize what you´re doing when you already know that those foods are bad for you, take a step back and choose a healthy option or just go away without it. Sometimes you´re doing it unconsciously because it´s a habit, it´s part of your life and you don´t even realize what you´re doing until you ate half of the package.

If you´re trying to lose weight this is a big problem because hormones like insulin are triggered making your fat loss harder. If you have a lot of weight to lose chances are you are insulin resistant this means that you body is not efficient using sugars, to be able to lose fat you need to be insulin sensitive and the way to do it is to avoid all this junk foods.

Now when you want to stop eating this foods you´ll notice it is so hard to do, you feel like you are starving or depriving yourself which is why you can´t stick to a very strict low calorie diet that eliminate all this foods plus some other healthy foods making it harder.

The best way to do it is to substitute foods, we´re dealing with two problems, first the pleasure respond this foods create on your brain and the addiction they create from the chemicals added, so you can start by substituting with foods that give nutrients to your body but also that get you satisfied and gives you a sense of pleasure making it easier for you.

Foods like almonds, nuts, pistachios and all different almonds are a great option, you can also have some cheese, look for the ones that are low in carbohydrates, plain yoghurt whole fat versions are also a great option always look for fresh options on your local market.

Developing new habits and changing your lifestyles takes time, if  you´ve been eating unhealthy foods for years it may not be possible for you to eliminate them from one day to another unless you have a really strong will power. There´ll be meals when you eat that cookie, the cake or that chocolate, don´t get obsessed with it just move on, if you realize that you´re making a bad decision half way through the donut just let it down and move on, choose a bunch of almonds for your next meal, take it one meal at a time.

Now another thing you can do is stop focusing on the mental battle you´re going through when you start developing good habits and focus on what you´ll gain, it feels great and amazing to have the body you always wanted, to feel healthy and energized and to be able to sustain that healthy lifestyle and that amazing physique without any diet, just by eating meals cooked with healthy products and you have the freedom to try many different dishes from around the world.

When it comes to health and fitness goals this can be two separated goals, it´s clear that if your nutrition program is based on sweets, junk, processed and fast food you´re not healthy even if you are skinny. It may be possible to lose weight eating this unhealthy foods but it´ll be harder.

Your body needs nutrients to function properly and if you are exercising daily to lose weight or reach any other fitness goal you need more nutrients to recover, repair and build muscle tissue or sustain fat burning.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The system is wrong

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Looking at how nutritionist or dietitians design diets for their clients and the food you are offered at hospitals I realize that the whole system is wrong.

Nutritionist and dietitians base their diets on the famous food pyramid we all know that recommend high complex carbohydrates and very low fat meals, this foods are the base of the pyramid but even when this foods have some fiber they´re not the best option.

For people trying to lose weight it´s obvious that they´re obese or overweight and the chances of them being insulin resistant are high meaning that their bodies do not use carbohydrates efficiently. The focus and goal must be to improve insulin making it easier to lose fat, once insulin is improved and the person is insulin sensitive meaning their bodies use carbohydrates more effectively it´ll be easier for them to lose fat consistently.

The best way to improve insulin is to lower carbohydrates, increase protein and increase healthy fats, the macronutrient ratios will depend on the type of diet the person wants to follow, a diet they can stick with for a lifestyle. The hardest part is always the beginning where people need to be more discipline and focus on keeping carbohydrates low  to improve insulin and start losing some weight.

Diets on hospitals are also based on the food pyramid which is not the best option. There are many studies and research done that proves that junk and processed foods and also simple carbohydrates and sugars are the cause of many diseases nowadays in hospitals most of the food is processed like bread, cookies, box juice, box cereal and the prepared meals are low in fats. Hospital diets are high in carbohydrates, moderate in protein and low in fats.

It doesn´t make sense to me that doctors, nurses, nutritionist and people who are supposed to take care of patients and who are supposed to help people live healthier, live better and live longer offer this meals. It doesn´t make sense to me why they keep treating the symptoms instead of looking for the cause, they treat the symptoms and hide the rest of the story. In many cases the cause of many diseases is our lifestyle, no physical activity, high sugars and unhealthy fats, high levels of stress and poor sleep. I believe that if we focus on improving our lifestyle and developing healthy habits we can prevent some of this diseases.

I´m not saying that we all need to follow a low carbohydrate diet or follow a strict ketogenic diet, what I´m saying is that some people won´t do well on a high or moderate carbohydrate diet so reducing carbohydrates for a period of time is helpful then a more balanced diet is best. Most people tend to have amazing results in a more balanced diet where carbohydrates are around 40% to 45% of total calories, protein 40% and fats 20%, this numbers will vary from person to person but can be used as a guide.

Living a healthy lifestyle is a most if you want to make the best out of your life. Nutrition and exercise are key for living healthy, our health most be our priority; making the commitment to live a better life  by developing habits that make our lives more enjoyable gives us more freedom and we make better choices. We can start making better choices by avoiding unhealthy foods like sweets, junk, processed and fast food. When we focus on meals prepared with fresh ingredients we can´t go wrong.

It´s not only about us, it´s about the people we love. If you want to take care of your family, your friends and the people you love you need to take care of yourself first. If you are healthy, if you feel great you can then help the people around you and inspire them.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam