Jorgen's Lifes Lessons


Changing How You Eat
April 1, 2010, 3:19 pm
Filed under: Food/Diet, Healthy Living | Tags: ,

Changing How You Eat

As you may know, not fueling up with the right
nutrients can affect how well your body performs
and your overall fitness benefits.  Even though
healthy eating is important, there are myths that
hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy
eating.

1.  Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the
rumbling is trying to tell you something.  Without
listening to them, you are forcing your body to
run without any fuel.  Before you exercise or do
any physical activity, always eat a light snack
such as an apple.


2.  Relying on energy bars and drinks.
Although they are fine every once in a while, they
don’t deliver the antioxidants you need to prevent
cancer.  Fruits and vegetables are your best bets,
as they are loaded in vitamins, minerals, fluid,
and fiber.

3.  Skipping breakfast.
Skipping breakfast is never a good idea, as
breakfast starts the day.  Your body needs fuel
as soon as possible, and without it, you’ll be
hungry throughout the day.

4.  Low carb diets.
Your body needs carbohydrates for your muscles and
the storing of energy.


5.  Eating what you want.
Eating healthy and exercising doesn’t give you an
all access pass to eat anything you want.  Everyone
needs the same nutrients whether they exercise or
not, as well as fruits and vegetables.


6.  Do Not Starve yourself to the desired weight
Although losing weight involves calories, losing
it too quickly is never safe.  What you should do,
is aim for 1 – 2 pounds a week.  Always make sure
that you are getting enough calories to keep your
body operating smoothly.  If you start dropping
weight too fast, eat a bit more food.


7.  Skip soda and alcohol.
Water, milk, and juice is the best to drink for
active people.  You should drink often, and not
require on thirst to be an indicator.  By the time
you get thirsty, your body is already running a
bit too low.

Changing how you eat is always a great step
towards healthy eating and it will affect how your
body performs.  The healthier you eat, you better
you’ll feel.  No matter how old you may be, healthy
eating is something you should strive for.  Once
you give it a chance, you’ll see in no time at
all just how much it can change your life – for the
better.

If you would like a consult to look at your current Eating habits,

Please contact jorgen@personaldevelopmentalliance.com

Change your Eating Habits, Change Your Life!

Jorgen

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Atkins Critisism
March 31, 2010, 1:47 pm
Filed under: Food/Diet, Healthy Living | Tags: , ,

Atkins Criticism


The Atkins diet is very popular, but it also comes with a lot of criticism. Health experts, doctors and diet specialists come from all different opinions when it comes to the Atkins diet and other low carb diets. Some believe that it is dangerous, some say that it is a healthy method to lose weight and others say that it works on a short-term basis.

However, there are also thousands of individuals who have found success with the Atkins diet. They can speak from personal experience and know that the diet works and it is an effective means of keeping weight off. There are thousands of testimonials that tout the benefits of the low carb way of living. Considering the Low Carb and the advantages I am personally definitely in favour of Low carb diets.

There are many typical criticisms of the Atkins diet. One of the first is that the diet it too high in fat. The butter, oil and fatty meats that are used in the Atkins diet are a far cry from the low-fat diet fad that recently swept the nation. For many people, the low fat mindset has prevailed and they cannot fathom eating real butter or cream with their meals. It seems like too much fat at first glance. However, those that pay close attention to Dr. Atkins guidelines and follow the program closely know that the diet focuses on good fats. Extra virgin olive oil and other helpful fats are emphasized. The proper use of these oils is important to brain function and mood management. Note on the previously mentioned Extra Virgin Olive Oil, please do NOT use these kind of oil for stir fry, several research has indicated that overheating Olive Oil has a serious effect on health. Diseases such as cancer have been mentioned in relation to these researches. Oils which can be used for these purposes are f.e. coconut oil, flax seed oil, arachide (peanut) oil and safflower oil.

Another popular Atkins criticism is that it focuses too much on food and not enough on exercise. This is an unfair claim because the Atkins books clearly spell out a need for exercise. There is a lot of attention paid to food choices because they are an integral part of the program, and they are different foods than what people are normally used to eating. However, this does not mean that exercise is not an integral part of the Atkins program. Aerobic and anaerobic exercise regimens are encouraged, and both will greatly increase your weight loss efforts.

Many Atkins critics feel that the diet is hard too keep up in the long term. Critics in this category will admit that Atkins is effective in short-term weight loss efforts, but point out that the lifestyle is hard to maintain over time. However, people who have had long term success with Atkins claim it is one of the easiest diets to follow for significant periods of time. The Atkins plan has rich food that is forbidden on other programs, and it has appetite-suppressing effects. When you combine this with the quick weight loss, a motivating factor for many people, Atkins is easy to stick to long term.

The side effects of Atkins, like constipation and bad breath, have also been a topic that Atkins critics are quick to point out. However, these side effects are not as common as critics make them out to be. If they do occur, the side effects normal only last through the first phase of the diet. Additionally, drinking additional water will normally take care of both problems rather quickly. This is essential for every person no matter if you are having an Atkins Diet or not. Drinking 2 to 3 liters water, MINIMUM, is really necessary for a healthy and daily detox of your body. Nevertheless when I talk to many people this is not a usual thing to do for most.

There are pros and cons to many diets. If you don’t particularly enjoy preparing and eating meat, then Atkins is probably not for you. But if you are considering Atkins, make sure to look beyond the common criticisms for the truth about the diet.  The combination of Low carb and high in protein foods is to my opinion great, the Fat part is something people have to look at very carefully. Fat does not have to be bad for your health. However if your arteries become fatty on the inside, there certainly are risks.

If you would like a consult concerning your current eating habits, please do not hestitate to contact me:

Jorgen@personaldevelopmentalliance.com

Change your eating habits, Change your Life!

Jorgen



Quote of the Day

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.”

-Mark Twain

Although I do not agree with the above mentioned statement, I think that the majority of people agree with the quote. If you follow my Blog you will find out that this is not necessary.



Atkins Diet Basics
March 29, 2010, 4:16 pm
Filed under: Food/Diet, Healthy Living | Tags: , ,

Atkins Diet Basics


The Atkins diet is not a new phenomenon. The diet first appeared in the late 1970s and has grown popularity in recent years in response to the low-fat diet craze. As dieters had trouble with low-fat plans, they searched for a new solution and Dr. Atkins’ New Diet Revolution book found a new audience.

A lot of people have jumped on the Atkins bandwagon and there has been a lot of hype as a result. But what are the basic principles of the Atkins diet?

The Atkins diet is based on a theory of why we get fat. According to Dr. Atkins, the over-consumption of carbohydrates and simple sugars leads to weight gain.  The way your body processes the carbohydrates you eat have more to do with your waistline than the amount of fat or calories that you consume. In his book, Atkins outlines a phenomenon called “insulin resistance.” He theorizes that many overweight people have cells that do not work correctly. Which also explains why there are currently a lot of low carb diets are appearing.

When you eat excess carbohydrates and sugar, your body notices that sugar levels are elevated. Insulin is released from the pancreas in order to store sugar as glycogen in the liver and muscle cells for extra energy later on. However, your body can only store so much glycogen at once. As soon as your body reaches its limit for glycogen storage, the excess carbohydrates are stored as fat. This happens to everyone who eats too many carbohydrates.

However, insulin resistant individuals have an even harder time of using and storing excess carbohydrates. The more insulin that your body is exposed to, the more resistant it becomes. Overtime, the pancreas releases more insulin and cells become insulin resistant. The cells are trying to protect themselves from the toxic effects of high insulin. They create less glycogen and more fat.

As a result, insulin resistant individuals gain extra weight. The carbohydrates get converted into fat instead of energy. Other side effects include fatigue, brain “fog” (the inability to focus, poor memory, loss of creativity), low blood sugar (which can leads to hypoglycemia), intestinal bloating, sleepiness, depression and increased blood sugar. There is much more than weight at stake when you are insulin resistant.

The remedy for people who are insulin resistant is a diet restricted in carbohydrates. The crux of the Atkins diet is a limitation of carbohydrates in all of its forms. The foods restricted on the Atkins plan include simple sugars (like cookies, sodas and sweets) and complex carbohydrates (like bread, rice and grains). Even carbohydrates that are considered healthy, such as oatmeal, brown rice and whole wheat bread, are restricted on the program.

The diet has you restrict your carbohydrate intake to less than 40 grams a day. This will put your body in a state of ketosis. While in ketosis, your body will burn fat as fuel. According to Dr. Atkins’ research, the ketosis state will also affect insulin production and it will prevent more fat from being formed. Your body will begin using your stored fat as an efficient form of fuel, and you’ll lose weight.
Another benefit of the Atkins plan is that ketosis will end your cravings for carbohydrates. If you’ve been living on a carb-heavy diet, you may have found that you simply cannot get enough carbohydrates. With carbohydrate restriction and ketosis comes a reduction in carbohydrate cravings. People who have been on the Atkins diet for some time report that they do not crave carbohydrates as they once did.

Although the initial phases of the Atkins diet are rather strict, the program teaches you to restore balance to your diet in the long run. People who use the diet slowly reintroduce minimal amounts of carbohydrate into their eating until they find a comfortable balance between their health and carbohydrate use.

The basic principles of the Atkins diet have been adapted to many other low-carb diet plans. However, Atkins popularity still remains strong as one of the most effective low-carbohydrate solutions for those who are insulin resistant. There is a lot of critisism to the diet principles of Atkins, tomorrow I will go more indept and tell my opinion about  some of those critics.

If you want a consult about your current Eating Pattern, please do not hestitate to contact me at jorgen@personaldevelopmentalliance.com

Have an OUTSTANDING Day,

Change your Eat Habits and Change your Life!

Jorgen



Quote of the Day

The Food you Eat today is walking and talking tomorrow.

Jack Lalanne, Fitness Guru



Healthy Holiday
March 26, 2010, 3:15 pm
Filed under: Food/Diet, Healthy Living | Tags: ,

Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all
about their diets and healthy eating.  Weight
gains of 7 – 10 pounds are common between
Halloween and Christmas.  To make the holidays
easier, these tips will help you with healthy
eating through the season and not gaining weight.

Most traditional foods can be made low fat.
Turkey is very lean without the skin, and gravy
can be made without any fat.  Potatoes that are
served without butter can be very healthy.  The
beloved pumpkin pie is nutritious, although it
can be made into a fatty dessert with the adding
of whipped cream.

Even though the holidays are in, don’t forget
about the exercise.  Keeping weight off during
the holiday season is burning off the extra
calories.  You should plan a walk after meals,
park farther from stores when you shop, and
take a few walks around the mall before you
begin shopping.

During holiday parties and at family dinners,
feel free to sample foods although you shouldn’t
splurge.  Decide on what you plan to eat in
advance, then stick to your plan.  Eat plenty
of vegetables, fruit, low fat dressings, and
slices of lean meats.  Before you go to a party,
eat a small snack to help curb your appetite.

If at all possible, avoid alcohol.  Having too
many drinks can cripple your will power, and
also add excess calories to your diet.  In the
place of alcohol, drink water with lemon. Water
can help to limit your appetite and keep you
from binging.  Also make sure to avoid eggnog,
as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad
meal won’t ruin your diet.  Try to balance your
calories over a few days and don’t just look at
one meal or day.

If you would like a consult to see whether you could make some adjustments to your current Food Lifestyle, do not hestitate to contact me @ jorgen@personaldevelopmentalliance.com

Change your Eating Habits, Change your life!

Have a superb day

Jorgen



What About Satiety?
March 25, 2010, 2:26 pm
Filed under: Food/Diet, Healthy Living | Tags: , ,

What About Satiety?


A different way to limit carbohydrate consumption is simply to limit the total number of Calories that you consume for each meal. This can be a very effective method for controlling blood sugar and losing body fat. Unfortunately, there’s one BIG problem associated with this method – increased hunger! But what if you could eat less, and not be hungry? Is that possible?

A few years ago, a group of researchers from the University of Sydney in Sydney, Australia performed an interesting study in which they compared the satiating effects of different foods. These researchers, lead by Suzanna Holt, include some of the same individuals that pioneered much of the work on the Glycemic Index. The result of their study, “The Satiety Index of Common Foods”, was published in the European Journal of Clinical Nutrition, September 1995. In this study, the researchers fed human test subjects fixed-Calorie portions of thirty-eight different foods, and then recorded the subjects’ perceived hunger following each feeding.

The results of this study clearly indicated that certain foods are much better than others for satisfying hunger. The researchers used white bread as their reference point, and arbitrarily assigned it a “Satiety Index” of 100. Foods that did a better job of satisfying hunger were given proportionately higher values, and foods that were less satisfying were assigned lower values. Among the most satisfying foods they tested were plain boiled potatoes, raw fruits, fish, and lean meats. Subjects that consumed the prescribed portion of these foods were less likely to feel hungry immediately afterward. Foods that did the poorest job of satisfying hunger included croissants, donuts, candy bars, and peanuts.

An important outcome of this study


Because of the limited size of the Satiety Index study, there’s some uncertainty in the accuracy of the values that were recorded for each food. However, one very important general observation was made by the Satiety Index researchers. They noted that a common feature was shared by the foods with the highest Satiety Index values. All of these foods had high weight-to-Calorie ratios. In other words, these foods contained a greater amount of bulk for each Calorie. They helped make you feel full, literally by filling your stomach.

This suspected relation between bulk and satiety may seem obvious and trivial, but it opens the door to a very powerful theory – that it may be possible to predict satiety by knowing the nutrient composition of the food! And if that is true, some form of the Satiety Index could prove to be a more flexible tool for assessing diet than the Glycemic Index.

If you would like a consult about how you could make changes in your eating habits in order to achieve better health and increased energy please do not hestitate to sent me a mail jorgen@personaldevelopmentalliance.com

Enjoy a healthy day, change your eating habits, change your life!

Jorgen