Harmonize Fitness
menu
Harmonize Fitness

healthy eating

Food

Fiber! Is it important?

DSC_0143
views
24

We pay too much attention to the 3 macronutrients we´ve all heard about; fats, proteins and carbohydrates but we forget about fiber which is important for optimal gut health.

Fiber is important and it´s possible that you´re not getting enough of it every day.

Some people consider fiber as one more macronutrient because of its importance and to make sure that they get the right intake.

Most of us when we start a diet or want to change our eating habits we think about calories or macros but it doesn´t matter which ones are we counting or focusing on we don´t think too much about fiber which is actually really important for our gut, not getting enough fiber daily has a negative impact on our health in a short term but also long term.

Fiber is a carbohydrate that is not broken down in the small intestine, it gets into the large intestine where it is broken down by bacteria. It can be divided into soluble and insoluble.

Soluble fiber dissolves in water, it can help lower glucose and blood cholesterol and it´s found in oats, beans.

Insoluble fiber does not dissolve in water, it promotes the movements of material through our digestive system to feed he microbiome and it´s found on vegetables and beans.

Both have a lot of benefits making it an important part of our diet. There are so many benefits and it´s important for our health, especially our gut. Some of the benefits are that it elevates satiety which helps with fat loss, it lowers body fat and helps in managing diabetes and improving insulin sensitivity.

Vegan and vegetarian diets are great at keeping fiber intake high but they can be deficient in other nutrients which are also important for our health, people following ketogenic or carnivore diets can have more problems to keep adequate intake of fiber because they tend to avoid almost all carbohydrates.

Getting enough fiber daily is important but most of us do not get enough of it but it´s a big mistake to increase the intake considerably from one day to another which can promote bloating, cramping and other problems so we need to start increasing the amount of fiber we eat gradually so that the bacteria in our digestive system also adjust to the change.

It doesn´t matter which type of diet we follow we need to make sure that we give our body all the nutrients it needs from fats, to proteins and carbohydrates and by carbohydrates the more important being vegetables which are loaded with micronutrients and fiber.

Green and cruciferous vegetables are great options to add fiber to your meals and your nutrition program. Oats are also a great option if we´re following a more balanced diet, it is great for breakfast, legumes like beans, lentils are also a source of fiber.

Some people are intolerant to grain and gluten so we need to pay attention to our body, every time we make a change to our nutrition program we need to be aware of how our body responds and how we feel, we are all intolerant to some foods or we all have problems digesting some foods especially at the beginning when we make some change to what we eat, this can also happen with vegetables or when we start consuming healthy foods high in nutrients and eliminate or avoid unhealthy processed foods.

We need to be patient and make the changes slowly to give time to our body to get rid of all the poison and toxins and get use to a healthy diet.

We need to make sure that we give nutrients to our body, so we need to focus on getting healthy fats, protein and fiber which help us lose weight, maintain an amazing physique and also optimal health.

Let us know by leaving a comment on our Twitter and Facebook account if you are aware of getting enough fiber and how easy or hard it is for you.

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

Food

Macros – Carbs. Are they good or bad?

10_jugo
views
35

The last macronutrient we will talk about is carbohydrates, there are 4 calories in one gram of carbohydrate.

Carbohydrates are carbon-based molecules that contain water and can be classified in monosaccharides, disaccharides and polysaccharides.

Monosaccharides are the simplest basic structure which include glucose (the simplest form of sugar), fructose (fruit) and galactose (dairy). Glucose is the building block of most complex carbohydrates and it´s our body´s preferred source of energy (that´s what we´ve been told). These simple sugars do not need to be broken down, so they get into the bloodstream and are used immediately.

Disaccharides are two monosacchrides bound together which include sucrose and lactose.

Polysaccharides are more than two monosaccharides bound together which include starches.

Some years ago, this three groups (monosaccharides, disaccharides and polysaccharides) were divided into simple carbohydrates and complex carbohydrates depending on how fast or slow they were digested and how fast or slow they raise blood glucose. The simpler the molecule of sugar, the easier it is to break it down; the more complex the molecule, the more it must be broken down and the longer it takes to absorb. Simple carbohydrates was used to describe monosaccharides and disaccharides which are easier to digest and make sugar raise quickly, while complex carbohydrates was used to describe polysaccharides which take longer to digest and increase blood sugar slowly.

High blood sugar can be dangerous so our body needs to keep it regulated, when we eat too much sugar it gets to our bloodstream, insulin raises to take that glucose from the bloodstream to the cell and use it for energy or store it as glycogen in the muscles and if there´s an excess it stores the rest as fat.

Contrary to what we´ve been told our body performs better in a high fat – low carbohydrate diet with moderate protein. The amount of carbohydrates that our body needs is zero, there are no essential carbohydrates as there are essential amino acids (protein) and essential fatty acids (fats) the only reason we need carbohydrates is to get fiber and micronutrients.

Ketogenic diets are based on this, since there’s not an essential carbohydrate and our body doesn´t need them we can go high in fats, moderate in proteins and very low in carbohydrates, actually the carbohydrates we consume in keto diets are vegetables to get the fiber and nutrients.

The best carbohydrates sources we can eat are vegetables which include fiber and micronutrients, some fruits and those carbs like oats, amaranth, brown rice and corn tortilla. The reason this carbs are better is because they are not highly processed and refined and they are not loaded with extra sugars and unhealthy oils.

There´s one point that I want to make clear, the only difference between complex and simple carbohydrates is the speed at which they raise insulin and get broken down and digested but they are all carbs.

The type of diet or nutrition program we follow is the one that works best for each of us, the one that keeps us healthy and support our fitness goals and also the one the makes us feel great this is why we need to listen to our body, to find out which foods make us feel our best, deliver the best results and we can sustain for long periods of time.

For the last 3 posts we´ve been talking about macronutrients, we learnt the basics and functions of each macro in a simple way. There´s a lot of information and it can get very complex this is why we will continue talking about macronutrients and food in general so that you understand how everything works, how our body responds to each food option and how we can make better choices to not only lose weight, get in amazing shape and sustain your results but also maintain optimal health and live a fulfilled life.

If you have any doubts or questions let us know by leaving a comment on our Twitter and Facebbok account, we want to hear from you and know how we can help you.

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

Food

Macros – Proteins. Are you getting enough?

DSC_0129
views
53

How many times have you heard that protein is the most important macronutrient? Or maybe you are afraid of eating too much protein and you reduced it so much.

The next macronutrient we´ll see is protein, which is primarily used to build hair, nails and various organ systems like the heart, brain and are also the building blocks for tissue. Protein is essential for muscle repair and muscle growth.

Protein is essential for the body, but it has more functions apart from building muscle fibers. Some proteins provide structure to our body, to bones, skin, teeth, hair, nails; others provide antibodies to defend against viruses or bacteria. Protein is not used as a source of energy unless we are on a critic situation or our body feels we are on starvation and there´s no other source of energy left.

Protein is made of amino acids that create long chains called amino peptides, the structure of an amino acid is made of hydrogen, carbon, amino group, carboxyl group and a side chain. The side chain varies among each amino acid and is what gives each amino acid it´s name. There are 4 calories in one gram of protein.

Protein comes from different sources including animals and plants. Amino acids are the building blocks of protein and can be divided in two groups: essential and nonessential amino acids. There are nine essential amino acids that we need to get from our nutrition and eleven nonessential amino acids that our body can make on its own. The nine essential amino acids also called branched chain amino acids are the ones that have a bigger impact on building muscle.

Even when protein can be found in animal and plant sources the quality of them varies and we need to consider this to make sure that we give our body the amount it needs or find ways to supplement it.

One thing to consider about protein is something called protein turnover which is the protein synthesis and protein breakdown. Protein synthesis is the building of new muscle using the amino acids, and protein breakdown is when our body takes existing muscle and breaks it down for energy.

There are some important factors we need to consider for protein consumption which are the amount of protein we need to consume and the quality of the protein. Getting around 1.0 grams of protein per kilogram of bodyweight is good place to start if you want to protect muscle mass, there´s not an exact number you may need more or less protein so we need to adjust the numbers considering our current goal and the type of nutrition program we are following.

Protein is considered by many as the most important macronutrient for fat loss and muscle growth therefore some people increase their intake. If we are looking to lose fat considering that we are in a calorie deficit and we are doing some kind of resistance training along with some cardio, increasing the amount of protein (if we´re not taking enough) will make sure that we maintain  muscle. If we want to gain muscle, we´ll need to be in a calorie surplus, we can use carbohydrate cycling and increase carbohydrates while focusing on keeping protein at 1.0 – 1.5 grams.

There are many protein sources from meat, chicken, turkey, eggs, also nuts, beans, dairy products like milk, cheese, yoghurt, also vegetables even when they´re all-natural sources their amino-acid profile vary. Another way some fitness experts, and athletes consume protein is by supplements in the form of protein bars, protein powders and you can find different sources or type of protein including whey, casein, isolated and some others, the difference between them is the time of absorption, how fast or slow our body digest the type of protein, this is key to knowing when we must consume each type to have better results.

Protein shakes are famous for pre/post workout meals and also as meal replacements, as you know I don´t like to use supplements but if I did, I would take protein shakes as a post workout meal considering that liquid nutrition gets faster to where our body needs it because our body doesn´t have to digest it.

As I said on the last post about fats, we´re going to continue talking about each different macronutrient and food in general, how unhealthy foods impact our body on a negative side and about the positive impact of healthy foods.

Let us know by leaving a comment on our Facebook and Twitter account what is your favorite source or protein, do you prefer animal sources? Or are you vegan or vegetarian?

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

Food

Macros – Fats! Are they healthy?

10-BEST DIET
views
46

How many times have you heard that fats are bad for us? that they make us gain weight and increase cholesterol?

The first macronutrient we´re going to talk about is fat and the reason why is because it has been involved in myths regarding health issues.

For the past years’ fats have been considered the cause of many health problems and diseases so experts recommended to lower fats and increased carbohydrates and that´s what we did but when we made those changes to our diet some chronic diseases increased. The truth is that fat is a source of energy that our body can use efficiently, it´s more efficient than carbohydrates and our brain needs fat. Our entire body including our brain loves fat and perform a lot better when they thrive on fat. Of course, there are some unhealthy fats that we need to eliminate which we´re going to see in a minute and those unhealthy fats are the cause of health problems.

One of the biggest reasons why people don´t consume healthy fat is because they´re afraid that eating too much fat will make them fat, this is not true. If we eat unhealthy foods like simple carbohydrates, vegetable oils and trans fats and we eat a lot we´ll gain weight and we´ll get fat, if we eat healthy foods it´ll be very hard to gain weight because it´s harder to over eat.

And, because the industries had made us believe that fats are bad and are causing health problems, we´ve been brainwashed to the idea that we need to follow a low-fat high carbohydrate diet which is creating more problems.

Fats come in the form of triglycerides from the food we eat, and they are also stored as triglycerides in our body. They are formed of a molecule of glycerol connected to three fatty acids. There are 9 calories in one gram of fat. Fats are also called lipids and their main function is to form the membranes of each cell of our body, they are divided into saturated, unsaturated and trans fats.

Saturated fats.- Each carbon atom can form a bond with four other molecules, two of this bonds will always be use to connect it to the next carbon in the chain, if the remaining two bonds are connected to hydrogen it is called saturated fat. These saturated fats are solid at room temperature an example is butter. If we follow a balanced nutrition program that include high carbohydrates and we consume a lot of this type of fats our body is not efficient at breaking them down and digesting them.

Unsaturated fats.- If the remaining bonds do not bond with hydrogen molecules it is called unsaturated fat. Unsaturated fats are liquid at room temperature and can be divided into monounsaturated and polyunsaturated.

Monounsaturated fats have a single double bond and include olive oil, avocado oil.

Polyunsaturated fats have more than one double bond and include fish oil.

Trans fat.- This fats are created from unsaturated fats by adding hydrogen to vegetable oils to make them solid at room temperature and they are produced or used by food chains and processed foods. This are the fats we need to avoid due to their negative effects on health.

Vegetable oils are also a type of fat that is unhealthy and toxic for our body, we also need to avoid this unhealthy oils and we´re going to talk about them in a future post so that we can go deeper and understand why they are bad and why we need to eliminate them from our diet.

Essential fatty acids are those fatty acids that we need to obtain from nutrition. They are classified as polyunsaturated omega-3, omega-6 and omega-9 fatty acids.

The amount of fat we need will vary depending of the nutrition program we are following, for a ketogenic diet  70% to 75% most come from fat, around 5% – 10% carbohydrates and the rest of protein. I want to make something clear here, if you are on a ketogenic diet, you must eat all healthy fats, the only ones you must avoid are trans fats. On a ketogenic diet our body can use saturated fats effectively.

Fats are a great option to keep us satisfied and full, we can have some almonds or nuts as a snack or add avocado to our meals to keep us full longer.

If you like to eat at restaurants like I do you need to watch out at how meals are cooked, many of them use dips and sausages high in trans fats and sugars and some cook with a lot of butter, even when butter is good if your goal is fat loss you want to be in a caloric deficit and fats are high.

We will be talking about fats and all macronutrients in future posts to see how they impact our body and health so that we can create a nutrition program that works for each of us, if you have any doubt or question let us know by leaving a comment on our Twitter and Facebook account, I´ll glad to help you.

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

Food

Nutrients in food. Why they matter?

10_jugo
views
74

As we said before food is one of the 5 principles of fitness so we need to understand how it works and how it can help us maintain optimal health, for this we will start understanding macronutrients and micronutrients, I´ll try to keep everything simple here and we´ll get in depth in future posts as we need to.

We know that the goal of any diet or nutrition program must be to give nutrients to our body. Food is not only fuel, it´s information and our body needs the right fuel and the right information to function and perform at peak. I know I´ve said before that highly processed or refined foods are unhealthy and we need to avoid them as much as possible, now that we avoid all those unhealthy foods we need to start learning about the differences in whole, fresh food, we know that this healthy foods have the nutrients our body needs to function and we will divide them into macronutrients and micronutrients.

Macronutrients give energy to our body in the form of calories, you may have heard that “calories are calories” or “all calories are equal”, this is completely false, all three groups are different, our body will not respond the same way to protein than to fat and in each group we´ll find healthy and unhealthy options, our body will respond in different ways to this three groups of macronutrients and how healthy they are.

It´s not the same to have a cup of oatmeal than to have some Oreo cookies, for our body it´s completely different, it´s not the same to have some rice and broccoli than to have a donut and ice cream (even when I love both of them). I know this examples look silly but I want to make the point clear, not all calories are created equal. This is comparing healthy vs unhealthy options, if we compare healthy options from different macronutrient groups like avocado with chicken or oatmeal with nuts they are still different and our body uses them in different ways even if they are healthy options. This is the reason why the famous “calories in – calories out” advice doesn´t work.

Each macronutrient has its own purpose, to help our body function properly every day, I´ll be talking about each macronutrient on separate posts to give you all you need to know and keep it simple so that you can take your time to understand it.

The first we´re going to learn are macronutrients, macronutrients are divided in three: proteins, fats and carbohydrates and our body needs them in big quantities. Each group has its own primarily function making all of them a crucial part of our diet.

Micronutrients which our body needs in smaller quantities. This micronutrients are vitamins and minerals and they are essential for optimal health and preventing diseases, they all have an specific function in our body.

The best way to get this nutrients is through food but nowadays we need to consume a lot of highly nutritious food to get the amounts our body needs, the reason why is because the soil is depleted, we don´t get the same amount of nutrients in vegetables that some years ago, this is why many people decide to take supplements like multivitamins and minerals.

If we are deficient in any of them our body won´t work properly and in some cases the negative effects are not that bad; examples of this can be chapped lips,  hair loss but things can get really bad and cause a lot of health issues.

All systems in our body from the digestive system, nervous system, circulatory system, skeletal system, muscular system, etc; they all need vitamins and minerals, some of them may need more vitamins, others more minerals but they all need some amount and all this systems work in conjunction, talking about how our body works can get really complex so we´re going to keep it simple with what we need to know not only to reach your fitness goals but to live a better life.

We´ll find that there are 13 essential vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Their function is primarily focus on energy and supporting all the systems of the body to function properly. Minerals like calcium, potassium, sodium etc; some of their functions are focus on building and maintaining healthy bones, hair, teeth.

They are all needed in different quantities and apart from helping your body function properly they can help prevent diseases and infections by getting some systems strong like the immune system. If you are deficient of some vitamins or minerals your body tells; if we feel tired, weak, we lack concentration, suffer insomnia, feel fatigue that means that we´re deficient in micronutrients.

I´ve said before that weight loss and fitness in general can be complex, the reason why is because we need to know and understand the job of each macronutrient and how our body responds to each, we also need to understand the job of micronutrients and make sure we´re not deficient once we understand this information all fitness goals will be simple.

Knowing the job of each macronutrients is key because we need to manipulate them in certain ways to achieve our fitness goals, if we want to lose fat or gain lean muscle we´ll need to adjust our nutrition and make some slightly changes to support our goal.

For me macronutrients are far more important than calories, I don´t  consider a fitness program that only focuses on calories to be right because there are different ways to achieve the same amount of calories with different macronutrient ratios and each one will give us different results.

You may know by now that I love food, I love to cook and I consider food to be part of the culture and traditions of each country, I love traditional food and local cuisine. My approach to fitness and weight loss is to keep things simple by avoiding unhealthy, highly processed foods and to stick with whole fresh foods. I don´t count calories, I don´t count points, I don´t weight my food to set macro ratios I just have a clear idea of the amount of food and the types of food I´m eating.

When you understand each macronutrient and have an idea of the amount of food your body needs you´ll be able to enjoy food, while being able to maintain a healthy weight focusing on body composition in an enjoyable way.

Let us know if you have asked yourself what macros are and how our body uses them by leaving a comment on our Twitter and Facebook account.

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

Uncategorized

Why lowering carbohydrates is a good idea

06
views
77

Have you tried to go for 30 days without sugar? if you did what where your results?

Eliminating sugar from our diets is the most difficult thing to do, we´ve been eating it for so long that we´ve become addicted to it, thinking about it it´s amazing how we can become addicted to something our body doesn´t need, we see the negative impact and how it affect us but we can´t eliminate it, breaking addictions is hard.

It´s clear that we´re eating a lot more sugar than our body needs, health papers and organizations recommend that 45 to 65 percent of our daily calorie intake per day come from carbohydrates, others recommend 25 grams to 35 grams of sugar per day, this numbers varies according to gender, age, weight, lifestyle, physical activity, it can goes to 50 grams per day max. If we do the math and calculate our calorie intake then fit our macro ratios to get around 50% of calories from carbohydrates the number exceed the 50 grams recommended in some papers (there´s a lot of information out there and this is why we get confused and don´t know what´s true).  We don´t need to do any math to know that we´re consuming a lot more carbohydrates than what we need, many of us consume a lot of unhealthy foods every day.

We all know that we need to eliminate refined sugars from our diet and that´s the first step which is hard, avoiding them as much as possible is our goal, we don´t need all those sweets, cereal boxes, box juices, chips, donuts, cake, etc; those highly processed and fast foods we can have them on special occasions or as cheat meals (if you like or need cheat meals) with this we keep complex carbohydrates like oatmeal, rice, corn tortilla, quinoa, amaranth, potatoes.

Once we get use to avoiding unhealthy foods we can adjust our diet and this adjustment will go according the type of diet you want or need to follow, if you don´t need a restrictive diet like vegan, ketogenic, etc; you can follow a more balanced diet, for this you can have 0.5 to 1 gram of carbs per pound of bodyweight from complex carbohydrates like oatmeal, amaranth, rice.

As I´ve said before just by eliminating unhealthy foods we´ll reduce sugar intake, we may need to reduce complex carbohydrates because we need to make sure that we´re getting enough proteins and healthy fats, some of us who are already following a more healthy diet eat too much complex carbs and not enough proteins and fats, our body needs both of them, it needs proteins, fats and carbohydrates for fiber, vitamins and minerals and most of them are found on veggies and fruit but our body also needs essential amino acids and fatty acids, and natural food sources of proteins and fats also have nutrients.

We don´t need to make our nutrition program complicated we just need to know which foods are healthy and the best options for us and develop the habit of making healthy choices but knowing that we still have the freedom to eat a donut or a piece of cake on special occasions, it´s about knowing what´s best for us what help us feel our best, look our best and keep us more productive.

Sugar and carbohydrates are related to increase the risk of chronic diseases, everything we eat has an impact on our body and all those sugars and simple carbohydrates don´t do any good for us but they create problems on our gut, increase inflammation, cause insulin resistance and things can get worse with problems like diabetes, and chronic diseases. Carbohydrates also cause damage to our brain so when we lower it´s consumption our brain works better and we see a positive effect on memory, we remember more information, we are able to remain focused and concentrated on what we´re doing, etc. It´s not new that we´re eating too much of the wrong foods so the best step we can take is reduce sugar and carbohydrates from our diet to give space to healthy foods like healthy fats and proteins which are crucial for our body if we want to be healthy.

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

Uncategorized

What is the best diet?

10-BEST DIET
views
87

How many hours have you spend trying to find the best diet?

Many of us spend too much time searching for the best diet to achieve our fitness goal, and just a couple of weeks or days after we start following one we find another so we don´t stay long enough with one diet to actually see how our body responds.

The truth is that there´s not a best diet for all of us, not a single diet will work the same and will give the same results to 2 or more people, we´re all different so we need to find what works best for us.

Even when the basics of nutrition apply to all of us we still need to make some adjustments to create our own nutrition program.

The first things to consider is to focus on eating whole, fresh foods and eliminate or avoid unhealthy foods like sweets, junk, processed, refined and fast foods is the first step. Once we feel comfortable and we´ve develop the habit of eating healthy whole foods we can start making some adjustments to make our nutrition program better.

The second step is to decide which type of diet or which macronutrient ratio works best for us, we may want to follow a more balanced diet between proteins, fats and carbohydrates or we may want to follow a low carbohydrate high protein or we may want a ketogenic diet, for this we need to make the adjustments necessary and set macro ratios according to our diet.

For a keotgenic diet fats can go from 70% to 75% with 10% to 5% of carbohydrates and the rest of protein, or we can follow a modified keto where we can have 60% fats 30% protein and 10% carbohydrates.

We also need to listen to our body and be aware of how it responds and how we feel with everything we eat, for some of us our body can´t digest or use properly some foods including healthy foods, for example some people can´t digest properly foods like cauliflower which can cause bloating or other side effects or some people can get allergic response to some foods like dairy so we need to pay attention to this and avoid them. There are so many food options available from where we can choose from for each of the 3 macronutrients.

If we consider the function of each macronutrient the best diet is one that focuses on real, fresh ingredients and avoid all unhealthy foods (sweets, junk, processed and fast foods) if we want to go to a more restrictive diet then a ketogenic or modified keto. One that is high in healthy fats, with the right amount of fiber, moderate protein and low carbohydrates. This type of diet will help to lose fat and maintain a healthy weight if this is our goal.

It´s all about finding the best macro ratio for each of us, the one to which our body responds better and that we feel great and also being aware and finding the foods that make us feel great then we can find ways to cook those healthy foods in ways that make them taste amazing.

We need to make sure that the diet or nutrition program is one that we can follow for long periods of time, this includes going out with friends or family, going on vacations or a job meeting or trip, someone cook for us or we cook our own meals. We need to consider all this and think about if we´re going to be able to maintain it in the long run and realize that we can still have our favorite meals, dishes or cheat meals every now and then (if there´s a way to prepare our favorite meal and dessert we can enjoy it a lot more).

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

Uncategorized

How to keep a fat loss nutrition program simple

00 Nutrition intro
views
81

How many times have you tried to lose weight? was it easy or hard to follow the diet?

We all know that nutrition plays an important role on fat loss, getting in shape and health in general but it doesn´t need to be hard, actually if it´s hard we won´t follow it for as long as we need and what we really need to do is develop new habits, if we´re overweight and want to lose fat then chances are that we have unhealthy habits so we need to develop new ones that make it easy for us to lose fat and get in shape and also that enjoyable and once we get to our desired weight or physique we need be able to maintain our results or keep improving in and easy and enjoyable way.

It doesn´t matter which is our current goal our nutrition program doesn´t need to change a lot, the biggest change is in adjusting calories in this case for fat loss we eat a little less, this is the way to make is simple:

1. Eliminate unhealthy foods. We all know that sweets, candies, cookies, cakes, cereal box, etc; all junk, processed, refined and fast food is unhealthy they have a lot of refined sugar and chemicals that our body doesn´t need, they lack nutrients and they only add calories to our diet.

2. Focus on eating whole, fresh foods.- When we eat whole, fresh foods we eat less and give nutrients to our body, foods like eggs, beef, pork, poultry, fish, vegetables, oats, quinoa, brown rice, corn tortilla, fruits, nuts, seeds, olives, avocado, olive oil they are all full of nutrients and lower in calories.

3. Eat less.- We need to eat less if we want to lose fat, we can create the reduction of calories from carbohydrates by eating less rice, corn tortillas, oats, brown rice.

As you see this information is something I´ve been talking about a lot, we need to develop healthy habits, the more whole and fresh foods we consume and the less process foods the best results we get and it´s not only about how we look, we´ll also feel great. This doesn´t mean that we won´t eat donuts, cakes or any of our favorite meal or snack we can still eat them every once in a while some of us can have one of them once a week others maybe once every two weeks, it all depends of how our body responds to be able to maintain an amazing physique. For fat loss it may be better to have a cheat meal once every 2 weeks to get better results, some of us are not able to handle a cheat meal every week specially when we´re beginning a fat loss program, with time we will be able to have a cheat meal and enjoy our favorite dish, dessert or snack once a week or even more. In the case of snacks and desserts it´s better to find healthy options, the best option is to cook your own cakes, cookies, etc following recipes that use whole ingredients so that you avoid all extra ingredients that are unhealthy, if you can´t cook there are some healthy options for so many snacks that are great options.

We don´t need to complicate things if we stick with the basics and develop good habits then it´s simple and it becomes effortless and enjoyable, processed and fast foods are not good for us so there´s no reason to consume them, we need to give nutrients to our body which come from whole, fresh, healthy foods when we focus on those there´s no reason to make being changes, just a small adjustment on the amount we eat is all we need.

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

Uncategorized

Whole fresh foods vs processed foods

10_jugo
views
76

We all know that sweets, junk, processed and fast foods are unhealthy, most of us do not give our nutrition too much importance until it´s too late but we all complain about how bad we feel, we don´t have energy, it´s so hard to concentrate on what we´re doing, we´re one a bad mood and we keep eating those foods that are one of the reasons why we feel that way.

There are 2 main differences between whole, fresh foods and processed foods:

1. Calories

Processed foods are calorically dense, a package of cookies can go from 400 calories to 600 or more and if we eat the whole box or bag we can add 1,000 calories to our diet because we can´t just eat one.

Whole fresh foods are lower in calories, there´s not a single food whole, fresh, natural that go over 100 calories without nutrients and we don´t overeat healthy foods so it´s easier to stay on a calorie deficit or maintenance.

2. Nutrition

Processed foods lack nutrition and it´s loaded with refined sugars, unhealthy fats, sweeteners and chemicals to make them taste delicious and create addiction.

Whole fresh foods are loaded with nutrients from fiber, vitamins, minerals, proteins, fats everything our body needs to function properly, repair, recover and grow.

The reason why we can´t stop eating unhealthy foods and we gain weight is because of those 2 points, there are no nutrients in those foods so our body keeps sending us signals that it needs nutrients so we feel hungry, they are loaded with sugars, trans fat and chemicals that are toxic and harmful for our body and also creates addiction so we can´t stop eating them and they are very high in calories.

Whole fresh foods are full of nutrients our body needs to function properly and all those nutrients make us feel full, they don´t create addiction so we eat when we´re hungry and only as much as we need without overeating and they´re low in calories so we´re giving our body what it needs in less calories and it can function effectively, it knows what to do with this foods.

Not all of us need to follow restrictive diets but we all need to change our eating habits, avoid unhealthy, highly processed foods and eat more healthy, whole fresh foods, there are different theories and myths about which is the original diet, what our ancestors ate and some diets are based on them, I´m not really sure about that but what I´m sure is that they didn´t eat all those processed foods we eat nowadays our body is not designed to eat them and this is one of the reasons why we´re dealing with so many health problems, if we make a small change on the foods we eat our body we´ll thank us, we´ll feel a lot better and we´ll live better.

The first step is to avoid unhealthy highly processed foods and the way to do it is by not having any of them in our home, office and school.

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

Uncategorized

Why is it so hard to avoid unhealthy foods

8_papitas
views
83

Have you tried to eliminate sugar and processed foods from your diet? Was it easy or hard?

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 our body as brain and alcohol does, they turn on the pleasure respond on our brain making us addicted to them and create a habit which is why sometimes we find ourselves eating them without making a conscious decision and with this foods our cravings will continue over and over.

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

The more we eat this foods the more we´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 we are not able to avoid all this foods there´s no reason to try different diets, first focus on avoiding unhealthy foods, once we do that then we can start adjusting our nutrition program to make it better for us, if we need to reduce carbohydrates we can do it, if we need more protein increase it, if we need more fat increase it but always considering our health as a priority.

Yes fat loss is simple and yes it´s simple to sustain those results if we develop the habits we need which is the difficult part. Our brain has been programmed to keep consuming those unhealthy foods, that give our brain that sense of pleasure and make us feel good and relax when we eat them. This short term positive effect on our brain which is a long term harmful habit creates a battle we need to fight when we 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 we need to take enough time to develop the habits that are going to make almost effortless for us to sustain our results.

When we start changing our food choices to develop healthy habits we will have cravings, we will have the sensation or the “necessity” to have those foods, we need to avoid them as much as we 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 our body will adapt, when we start giving nutrients to our body it will also send us signals telling us it´s enough, we´ll feel full and satisfied. At this point where we´ve changed our nutrition program and now it´s based on fresh healthy foods it´s almost impossible to keep eating that much food so we won´t overeat.

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