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Food

Nutrients in food

10_jugo
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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

Food

Why food is important!

10-BEST DIET
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25

Food plays an important role in our lives, it makes up a great part of social life. Whether we´re alone watching a movie or series while eating some of our favorite snacks or whether we´re having lunch or dinner with family, friends or coworkers or sometimes we´re just eating because we´re bored, stressed or depressed every food choice we make has an impact on our body and health.

The importance of food is not only to help us reach our fitness goals, it´s not about following a restrictive diet for a period of time to lose weight and get in shape, it´s about developing healthy habits to make healthy choices most of the time to maintain optimal health, it´s a lifestyle that helps us live to our full potential and achieve amazing things.

Our relationship with food is not as good as it could be and it´s causing a lot of problems. Food can heal, and prevent diseases or it can make us sick, the choice is ours every single time we decide to eat something.

Food is data and fuel for our body, if we want to perform at peak every single day and if we want to live to our full potential we need to make the right food choices. Health is a priority but most of us do not make it a priority until something bad happens, we live surrounded by highly processed and junk foods loaded with refined sugars, trans fats, chemicals and toxins that are making us sick and we choose those options because they are convenient and many more reasons that we´re not aware of but we don´t think about the negative impact they have on our body and health.

We need to improve our relationship with food and make a shift of how we view it based on understanding how everything we eat works and the impact it has on our body positive or negative, we need to think about food as giving nutrients, data and energy to our muscle, cells, organs and entire body and realizing that we can still have delicious meals that are healthy full of nutrients that our body needs to work properly as opposed to eating processed foods based on taste and can´t stop consuming them because of the addiction they create (we´re going to talk about this on future posts).

Our unhealthy food choices based on highly processed foods are one of the causes of diseases like obesity, diabetes and even dementia, Alzheimer, cancer, etc; there´s no cure for most of this diseases but, it´s possible to prevent them if we develop healthy habits to live a healthy life and this doesn´t mean that you won´t be able to eat your favorite dish, snack or desert of course you can have them once or twice a month (maybe more) or you can find healthy recipes and make those snack, dishes and desserts taste great and healthy so that you can enjoy them a lot more.

In most cases we don´t give too much attention to our food choices because we don´t understand how food works on our body and the impact it has so when we understand the negative impact of unhealthy foods and also the positive impact of whole healthy foods and learn the basics of nutrition it´s easier for us to make better choices.

We don´t need to follow restrictive diets if we´ don´t need to, if our goal is to use fitness as a tool to live the most amazing life then we just need to make sure that 80% or 90% of our food choices are based on whole, healthy foods and the ones that make us feel great.

I don´t like the word diet because it means that we´re going to eliminate some foods, especially the ones we love for a certain period of time making it restrictive in our food choices and calories. I´m not against any nutrition program or “diet” whether it´s vegan, vegetarian, paleo, ketogenic, carnivore as long as they are well formulated and healthy. I consider all those options to be tools to help us live our best life possible and our nutrition program or diet doesn´t need to follow any of them strictly, it´s not about trying to fit into one of the fad or commercial diets, the most important thing we need to do is avoid unhealthy options (highly refined and processed foods like sweets, sugars, candies, cakes, sodas, junk, fast foods) and stick to whole foods then from those whole fresh foods we can be more restrictive by avoiding foods that make us feel sick causing bloating, inflammation, etc.

Since foods is highly important for optimal health to live an incredible life you can start today making better choices, if you like to have some unhealthy snacks between meals (this includes “healthy bars”) skip those snacks or change them for something healthy, whole and fresh like pumpkin seeds, pecans or almonds.

Let us know which is you favorite unhealthy snack and whether you´re going to skip it or change it for a healthy option, if you change it for a healthy options which one you choose? Leave your 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

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The problem with refined and processed foods

8_papitas
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79

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 our lifestyle and one of them is the amount of unhealthy food we eat which has a lot of sugar. Sugar is everywhere even when it´s not listed as sugar in the ingredients, we´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 contained in foods is so high and I´m not only talking about sweets or junk food, even in energetic drinks, cereals or healthy bars.

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

This is what happens when we eat sugar, insulin is the hormone that regulates sugar by getting glucose out of the bloodstream to the cells, when we consume sugar the glucose in the bloodstream goes up and insulin goes up to regulate it and bring it down, over time our body gets tired and don´t know exactly what to do 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, our body sends  signals like cravings specially for sweets, everything we eat has an effect on our health and 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 we eat and the impact it has on our body and 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, refined and fast food and stick with real, whole fresh food, just by doing this the results in how we feel and how we look will be amazing.

There´s no reason to try to follow a very restrictive diet like low carbohydrate, ketogenic or any other if we still eat junk or fast food, once we eliminate or avoid this foods then we can start adjusting our nutrition program to make it better for each of us.

If we want to live healthier and happier and help all the people around us we need to change our 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 we start to eliminate it from our diet our mind will trick us making us think that we need it, it´s like giving up any other addiction.

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

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Why lowering carbohydrates is a good idea

06
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55

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

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What is the best diet?

10-BEST DIET
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68

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

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How to keep a fat loss nutrition program simple

00 Nutrition intro
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53

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

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Do we need to avoid unhealthy foods when we want to gain muscle?

12_galleta
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61

When we want to gain muscle we know that we need to eat more so some of us think about it as a way to fit more unhealthy foods into their diet but is this a good option?

If we think only about calories then we can make those extra calories come from unhealthy foods but from a macronutrient ratio this can change, we know that our body needs nutrients to function properly and to sustain our fitness goals, our body need nutrients to recover and grow, we give our muscle the stimulus to grow in the gym and then we give it the nutrients it needs which are proteins and fats and carbohydrates if we follow a balanced diet.

We all know that we need to avoid unhealthy foods for health reasons so  the best option would be to stick to whole, fresh foods and just eat more of them now, do we need to avoid unhealthy foods for muscle growth? it all depends of you and your body, some of us are able to eat a good amount of processed, junk and fast food while building muscle but most of us will find it difficult and the reason why is this, unhealthy foods are calorically dense and lack nutrition, this means that one single unhealthy food is high in calorie and very low in nutrition, from a calories standpoint we´ll need to eat small portions of those foods but we´ll have cravings, we won´t have enough energy for our workouts, we´ll feel tired and our body won´t have nutrients to function, recover and grow.

So even when we can eat more we still need to focus on whole fresh foods, but we can add more “cheat meals” (I don´t like the term cheat meals, I´ll tell you in other post) when our goal is fat loss we can have one cheat meal every week or maybe one every two weeks, when our goal is muscle growth we can have one cheat a week or some of us can have two, it all depends of our body and how we feel.

Some people consider cheat meals a good way to replenish glycogen, increase calorie intake one day and keep cravings low, even when this works I still recommend to stick to whole, fresh foods there are so many different snacks and foods we can have which are healthy.

There are some special occasions that I would eat unhealthy meals which are birthdays and Holidays, in my case we have 3 birthdays we celebrate per year and from those 3 birthdays just in 2 of them we have cupcakes.

The reason why I don´t recommend following restrictive diets is so that we have the freedom to enjoy so many different meals from any country, the only rule is that those meals are cooked and prepared with whole, fresh ingredients, if we follow this guide we can have dessert once or twice a week without calling it cheat meal. And the reason why I recommend to avoid unhealthy processed foods like sweets, junk and fast foods is because they are high in sugars, unhealthy fats and chemicals that our body doesn´t need.

If we follow those rules it´s easier for us to develop the habit of eating healthy which makes it easier for us to achieve any fitness goal because we know that we just eat a little less to lose fat and a little more to gain muscle.

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

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Whole fresh foods vs processed foods

10_jugo
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54

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

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Why is it so hard to avoid unhealthy foods

8_papitas
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54

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

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The problem with refined sugars

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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 our lifestyle and one of them is the amount of unhealthy food we eat which has a lot of sugar. Sugar is everywhere even when it´s not listed as sugar in the ingredients, we´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 contained in foods is so high and I´m not only talking about sweets or junk food, even in energetic drinks, cereals or healthy bars.

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

This is what happens when we eat sugar, insulin is the hormone that regulates sugar by getting glucose out of the bloodstream to the cells, when we consume sugar the glucose in the bloodstream goes up and insulin goes up to regulate it and bring it down, over time our body gets tired and don´t know exactly what to do 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, our body sends  signals like cravings specially for sweets, everything we eat has an effect on our health and 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 we eat and the impact it has on our body and 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, refined and fast food and stick with real, whole fresh food, just by doing this the results in how we feel and how we look will be amazing.

There´s no reason to try to follow a very restrictive diet like low carbohydrate, ketogenic or any other if we still eat junk or fast food, once we eliminate or avoid this foods then we can start adjusting our nutrition program to make it better for each of us.

If we want to live healthier and happier and help all the people around us we need to change our 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 we start to eliminate it from our diet our mind will trick us making us think that we need it, it´s like giving up any other addiction.

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