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Motivation

The obesity epidemic. It´s real!

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Even when there´s too much information and there are so many different weight loss programs, obesity and overweight are still a huge problem and it´s just getting bigger so this means that we´re doing something wrong. Most of the information you can find in the internet are lies and myth, experts share the fastest way to lose weight without considering the negative impact on your health and body, with everything you read you just end confused and overwhelmed, if we add to this how processed foods create an addiction and how they control your brain, and emotions it´s not a surprise that it gets really hard to get in shape when it´s actually simple.

The problem is that we´re taking the wrong approach to the obesity problem, we´re focusing and treating the symptom which is obesity and overweight this is why we can find so much information and debates about which is the best diet to lose weight and it´s also why we can find so many different weight loss programs, but none of them work long term.

Some industries created myths around obesity and different diets started to come out like low fat diets blaming fat for the obesity epidemic and health problems, they came out with the most common advice we all know “eat less – move more” but the problem just kept growing.

It´s not about finding the best diet to lose weight, it´s not about calories or points, it´s about macronutrients and micronutrients, it´s about health. If we focus on what matters which is understanding how things work, we can get in amazing shape and sustain it. We need to know what´s the job of each macronutrient and micronutrients and how our body responds to them, we need to understand about hormones and how they are triggered in a good or bad way by everything we do and don´t do.

Our lifestyle plays an important role and I believe that it´s the cause of obesity, portion sizes are bigger so we eat a lot more and to make things worse, this excess food comes from junk, processed and fast food which doesn´t have nutrients and are loaded with sugars and unhealthy oils, the lack of physical activity and spending most of our time sitting in front of a computer or tv; we don´t give sleep the importance it deserves, our levels of chronic stress are so high and we don´t know how to react and deal with it, we are surround by negativity almost all day long.

Making some changes to your lifestyle will make a huge difference if you´re struggling with your weight, if you focus on what matters which is developing healthy habits, you will have amazing results. We all need to have free access to information, and we all need to know the truth. There´s not a class about nutrition in schools which I consider is a highly important topic, learning about nutrition, fitness and health in general is what we need to do, if we focus on the root cause the results are sustainable in a simple and enjoyable way.

To focus on the root cause you only need to give nutrients to your body through food, eating real, fresh, healthy foods and avoid unhealthy foods like junk, processed and fast food; exercising at least 30 minutes a day focusing on resistance training and some cardio, getting enough high quality sleep every night around 7 to 8 hours, reducing stress or knowing how to manage it to make it work for you and getting the right mindset. Everything works together to make your results sustainable in an effortless way.

From what I´ve seen it´s simple to prevent diseases and stay in shape and it all comes down to lifestyle. I believe that many diseases can be prevented and there’s no reason to suffer or see someone suffering or in pain, but it all starts with us. We live in a time where we want instant results and satisfaction and we´re so use to technology but is causing a lot of problems. There are 2 steps you can take today to start changing your life:

– be more active throughout the day.- find ways to do some physical activity, if you work in an office, every hour get up and take a walk for a couple of minutes, when you´re talking on the phone walk instead of being sitting on the chair. Walking is a great exercise and it has so many benefits for overall health.

– Consume more whole, fresh, healthy foods high in healthy fats, proteins and fiber.

It´s not about limitations, it´s about working on the root of the problem and not only treating the symptoms but targeting the cause.

If you´ve been dealing with your weight and want to improve it let us know what we can do for you, how we can help. Leave a comment down below and on Twitter, we´ll be happy to help.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

DietExercise

How you can boost your immune system

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With this pandemic so many people is looking for options that help them improve their immune system, some of them went crazy and but all supplements they could find but, our lifestyle has a huge impact. What you do and don´t do they both play a huge role on your health.

Today we need to consider some points about this coronavirus, and one of them is that it´s novel and what this means is that it´s new and no one is immune to it and at some point we´re all going to be expose so we need to do everything we can to make sure that it doesn´t have a negative impact on us.

We know that there are more than 2 million people infected to this day and more than a 160 thousand deaths worldwide. People who has some metabolic diseases like diabetes, obesity, heart disease, hypertension, cancer, are the ones who are at greater risk the problem is that most of us are metabolically unhealthy which means that we need to make some changes now and start prioritizing our health and improving our immune system.

To improve your health including your immune system there some things you need to do and some things you need to avoid. The things you need to avoid are as important or we can say more important than the things you need to so we will start with what you need to avoid:

1.- Eliminate highly refined and processed foods especially the ones that contain unhealthy vegetable oils and sugar.

2.- Eliminate simple carbohydrates and added sugar

3.- Stop smoking

4.- Stop drinking alcohol

5.- Stop watching news all day long because most of them are negative

6.- Avoid people who creates fear and panic with all this situation

This 6 points are so important and if you only focus on them you will get amazing results. We know that highly processed foods contain high amounts of sugars, trans fats, vegetable oils and other ingredients that are toxic for our body so it´s not new that when you eliminate them from your diet your health improve. There´s so much information talking about the negative impact that this virus has on people who smoke and there are so many more negative effects for overall health, eliminating alcohol is another huge win both alcohol and cigarettes suppress your immune system, there´s not a single benefit from alcohol and smoking but there are several negative effects for overall health including your immune system and brain which we´re going to talk about on future posts. I know it´s hard to eliminate all this and I know you don´t want but if you do want to do everything you can then at least avoid them during this pandemic.

The reason why you need to stop watching news whether it´s on tv, or radio or social media is because they focus on negative information and this negativity increases stress which blocks your immune system. Yes you need to be informed and you can get informed in just 5 to 10 minutes per day and make sure the sources are trustful. Something similar happens with negative people that only talks about the negative news and negative impact and the ones who share data about how everything is going to get worse without facts and only create fear and panic, fear and panic also shots down your immune system so stay away from them if possible, if you can´t stay away from them then don´t believe what they say instead just be informed from sources you trust.

Now lets talk about some steps you can take to improve your immune system and your health:

1.- Eat whole, fresh foods

2.- Use spices and herbs to cook

3.- Stay active

4.- Go outside to get sunlight

5.- Get enough high quality sleep

6.- Use breathing or mediation

We know that eating whole fresh foods is key, foods like leafy green vegetables, bell pepper, mushrooms, onions, nuts and seeds, meat, beef, chicken, fish, eggs, spices and herbs like garlic, turmeric, ginger, parsley make sure that you cook with olive oil or coconut oil. Natural yogurt is helpful to get probiotics.

Moderate exercise helps boost the immune system just make sure you don´t over do it especially if you are not use to exercising, 20 to 30 minutes of moderate physical activity is ok and it´s even better f you can get outside and exercise outside to get sunlight, vitamin D is also important so with 20 minutes of moderate physical activity you get both benefits. Sleep is also important if you do not get enough high quality sleep your body won´t work properly, sleep helps our body eliminate toxins and maintain all systems and hormones in balance. Breathing exercises are a great way to reduce stress and help you fall asleep faster and get high quality sleep, focus on breathing with your diaphragm and slow.

Don´t forget social distancing, washing your hands with soap and water, don´t touch your face and stay home.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

The consequences of an unhealthy lifestyle

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Do you focus on living a healthy lifestyle? having healthy habits that help you perform as best as possible every day?

Most of us don´t prioritize our health until something happens, we get sick and I don´t mean having a cold or the flu, here I´m referring to something worse that we don´t know exactly what it is until we go to the doctor get some test and find out that´s something really bad and we start following our doctors advice, take some pills and make some changes to our lifestyle.

We all know that our lifestyles are killing us, the high levels of chronic stress, poor sleep, unhealthy foods this are the reasons why we´re dealing with so many chronic diseases nowadays and even when we can take charge of our health and prevent some of this diseases we don´t seem to care until it´s too late.

We can´t wait until something happen to prioritize health, the reason why we do not give too much importance to our lifestyle is because we do not get short term negative impacts, the negative impact of living and unhealthy lifestyle comes in the long run. Even when we get some negative effects in the short term like not being able to concentrate during the day after a night of poor sleep or feeling bloated, sleepy and tired after eating a huge unhealthy meal we don´t consider them as highly damaging or something to worry about.

We won´t get chronic diseases like diabetes, high blood pressure, Alzheimer´s with just a couple of days or eating unhealthy foods or poor sleep, we get them after years of living with chronic stress, eating unhealthy foods, lack or poor quality sleep and when things go bad we want to make so many changes at once and we end burning out.

It´s not only that we lack energy and concentration after a poor night sleep, it´s not only that we can´t fall asleep because our mind keeps worrying about paying bills and how our boss don´t like our work. The problem is that all this becomes part of our daily life, we´ve been living like this for years that we think it´s normal, we think that´s how we´re supposed to live and this is not right. The daily stress, poor quality sleep, unhealthy foods create a negative and unhealthy cycle that keeps building up leading to an unhealthy lifestyle based on poor habits and we get to a time where our body can´t handle it so we develop health problems and is in this point where we realize that we need to make a change and prioritize our health.

In many cases health problems are one of the reasons why we don´t achieve our goals and we don´t live to our full potential. I listen so many people saying how they can´t achieve their goal and most of their reasons are I don´t have the energy, I´m not capable, I have some disease so I need to take a step back and relax. If we want to be successful we need to prioritize our health and I´m talking about physical and mental health because they´re both important.

If we don´t feel great, if we don´t have energy, if we feel bad or sick, if a health problem is taking a lot of our time and energy we won´t be able to put the time and hard work needed to achieve any goal. We need to be able to concentrate on what we´re doing, have incredible amounts of energy to perform at peak to take massive action.

Living a successful life requires incredible amounts of work, time and effort so we need to prioritize our health to be able to go through the hard and long amounts of work without burning out, this is why it´s important to develop good healthy habits that include time for meditation and breathing that help us lower stress and take time to rest and recover, also high quality sleep that helps our body and brain clean and recover to get ready for the next day and healthy foods that nourish our body and brain so that our brain and body can function at peak. This is important if we want to be able to increase productivity and not burn out but it also help us feel great every single day so that we can take massive action and we can even prevent diseases.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam