Both blogs are part of a series I am writing on Natural Supplements for Health and Wellness and I am super excited to bring you great information in my usual relatable and friendly way. Plus a wealth of resources that will get you up and running in a snap!
But what I hope for most in this series is to point you in the direction of the best nutritional supplements on the market to support your health challenges. I want you to step in to ACTION and give your health some TRACTION with high quality products that I personally recommend.
If you’re ready to get your sexy back, hike up your health or live longer and stronger, you are in the right place! Weight loss is not just about losing weight, it is a way of life! So let’s gets started!
The Joys and Woes of Modern Life!
Living in a modern society is mind blowing! Internet, cable, telecommunication and transport is readily available at mind boggling speeds! Labour-saving machines in the home, globe-trotting adventures and luxury wining and dining are creature comforts we can barely do without!
But living in the 21st century also has a dark side that is taking a toll on our health! Just look around to see the casualties of a generation fed on processed meat and cheese, fast food, refined sugars, industrial vegetable oils and margarine, white flour, excess salt and artificial additives.
Overweight and obesity has reached epidemic proportions and is the main health problem that plagues the entire planet!
In today’s blog, I’m going to help you win the war on weight! I’ll share:
- Food to Avoid When It Comes To Weight Loss
- Healthy Food Choices For Weight Loss
- Exercise Your Way To Weight Loss
- Weight Loss Tips
- How Healthy Are You?
- Natural Supplements For Weight Loss –
Food To Avoid When It Comes To Weight Loss
Carbohydrates are vital and are the premium source of energy. Refined carbs however are catastrophic to your health and weight loss goals.
Refined carbs aka simple or processed carbs are removed of most of their nutrients and fibre during the refining process. Your body is easily able to absorb these refined carbs causing increased blood fats called triglycerides and your blood sugar level to spike. Blood spikes cause a surge in insulin levels which over time have a negative affect on your health. Read more.
Refined carbs include white bread and rolls, crackers, candy, cookies, chocolate, cake and most pastries. Sugary cereals, sugary drinks, fruit juice, white flour, white rice, white bread and white pasta,
Refined and processed sugars, such as sucrose (table sugar), high fructose corn syrup and agave syrup.
If it’s not NATURAL, it’s probably NO GOOD! Processed food is laden with fillers, refined sugar, and is very high in sodium.
Avoid at all cost!
Processed food includes, most fast food meals, snacks (chips, doughnuts, pretzels,) ice-cream, pizza, processed meats (sausages, hot dogs, salami, bacon, ham, corned beef, salted and cured meat).
Bad fats increase LDL cholesterol and are high in triglycerides, both big no no’s for your health and your hips!
The majority of saturated fats come mainly from animal sources, including meat and dairy products. However the jury is still out on the debate to give saturated fat the green light!
Prominent organisations such as the American Heart Association and the American Diabetes Association maintain that eating saturated fat from any source increases the risk of heart disease and stroke, while other nutrition experts take a very different stance on eating saturated fat from high-quality sources of dairy and meat.
According to some nutritionists, not all saturated fat is the same. The saturated fat in whole milk, coconut oil, or salmon, for example, is different to the saturated fat found in pizza, French fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) that have been linked to coronary disease and cancer.
This must read article goes into much more detail and is chock full of information about the good, the bad and the darn right ugly in relation to fat!
No question here, it’s a BIG NO to Trans Fat. Most trans fats are made from oils through a food processing method called partial hydrogenation.
Trans fat aka “partially hydrogenated” oil IS the darn right ugly in the fat pack!
They are considered by most in the health field to be the worst type of fat you can eat! And they are everywhere!
It is estimated that 40 percent of products in the typical US supermarket contain trans fat, and the UK is not far behind.
Trans fat has been shown to raise your bad (LDL) cholesterol levels, lower your good (HDL) cholesterol levels, which is bad news for your heart.
The hydrogenated vegetable fats which provide most dietary trans fat are a mainstay of the food industry – a cheap bulking agent perfect for padding out expensive processed products, with a long shelf life and a luxurious ‘mouth feel’.
Industrial Vegetable Oil
Industrial vegetable oil is so highly processed it produces toxic by-products that can be hazardous to your health.
Industrial vegetable oils include:
Canola Oil, Corn Oil, Cottonseed Oil, Grapeseed Oil, Peanut Oil, Safflower Oil, Soybean Oil, Sunflower Oil, Vegetable oil Margarine, Shortening, I Can’t Believe Its Not Butter, Smart Balance and any fake butter or vegetable oil product.
Avoid at all cost or it could literally cost you your health. And as for weight loss…don’t even go there!
Healthy Food Choices For Weight Loss
Over the years I’ve learned that keeping it simple is the key to most things and that includes weight loss. I don’t count calories, measure food portions or follow any particular ‘diet’.
I believe in eating whole food, every 4 hours (to keep the fat furnace burning), in the right proportions with some thermogenic food thrown in to the mix! I’ve tried to make it as easy as 1, 2, 3 here.
Losing weight does to have to complicated, it can actually be fun! So let’s look at food that supports your weight loss challenges.
Fruit and Vegetable
Who doesn’t enjoy a juicy mango or a piece of papaya every now again! And if we’re talking smoothies here, make mine a double! But not so fast if it’s for weight loss.
Some fruit such as grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit are high in sugar and will add unwanted calories to your weight loss regime. Think portion control when it comes to some fruit with a high sugar content or better still leave these fruit out altogether until you reach your desired goal.
More fruit that are OTT (over the top!) on sugar:
- Dried Fruit, such as dates, raisins, dried apricots, and prunes.
Get the fruit the whole fruit and nothing but the fruit with my comprehensive Fruit List.
Vegetables however are a different story! They are low in calories, contain vitamins and minerals, and fill you up with fibre.
Think colour and leafy when it comes to your vegetables and kiss goodbye to portion control, at least for most vegetables anyway!
Very low calorie vegetables that you can o/d on include broccoli, cabbage, cauliflower, celery, lettuce and radish. With the exception of a few starchy and high glycemic vegetables such as potatoes, sweet corn, carrots and squash, most vegetables get the green light on ‘what to eat’ on your weight loss food list.
Here’s your done for you vegetable list for health and weight control.
Now you know that carbs are not the enemy, unless they’re refined carbs of course, it’s simply a matter of choosing the good carbs for your weight loss program.
A healthy diet that includes complex carbohydrates, provides greater satiety and more sustainable energy.
Good carbs include:
- Beans and Legumes including Lentils
- Brown Rice
- Fruit (low GI only)
- Oats and oatmeal
- Sweet Potatoes (white potatoes have a much higher G.I)
- Vegetables (all kinds)
- Whole Grain Breads
- Whole Grain Cereals
- Whole Grain Pasta
- Whole grain Pitas
A rule of thumb when it comes to carbohydrates, choose carbs in their most natural form or minimally processed.
This is where so many people fall down on their weight loss journey! That topper upper after lunch and the in between, before dinner! And the temptation is always there to reach for a deliciously dangerous snack to keep you going!
But delicious doesn’t have to be dangerous unless it’s dangerously healthy! There are lots of healthy snacks you can go for that don’t compromise your weight management program.
Think Portion Control to stay compliant using the following list:
- Baby Carrots
- Celery and Hummus
- Cherry Tomatoes
- Dried Fruit
- Dried Peas
- Low GI Fruit
- Popcorn (NEVER Microwave popcorn)
- Raw Almonds
- Raw Mixed Nuts
- Whole-grain Crisp bread with Cottage Cheese
Click for more info on portions and calories Here
Of course raw salad with homemade dressing or a light vegetable soup are also great options to keep your hunger at bay. Yummy Greek yoghurt gets the thumbs up though you should know that not all are healthy. Some contain as much sugar as a candy bar, while others have more than a third of the saturated fat you’re supposed to have in a day!
Replace processed sugar with Raw Honey, 100% Pure maple syrup, Coconut palm sugar, Stevia, Xyitol.
Opt for Almond milk instead of full cream milk. Try coconut water (it’s super refreshing!) or regular water instead of fruit juice.
You will find that as your replace unhealthy junk food with healthy food, your body will naturally seek a state of homeostatis or balance. Food cravings particularly sugar will become a thing of the past and there will be no room for them in your new, wahoo, super sexy, YOU!
One last thing on healthy snacking. One of the best resources I’ve come across is a recipe book packed with healthy snacks and treats. It is oozing with 100 raw, amazing, to die for goodies that you simply have to try! Get clicking here!
Whole foods are those provided by nature in a natural, unprocessed form, the way nature intended. Overwhelming research indicates that whole food retains their fibre as well as the whole portfolio of beneficial phytochemicals and nutrients that are often removed in processed foods.
Whole food are slow releasing meaning they release sugar more slowly in to your bloodstream. This eliminates unhealthy blood spikes that interfere with your insulin making cells.
Whole food includes:
Whole Grains: Brown rice, wild rice, millet oats, whole wheat rye, buckwheat, quinoa and cornmeal.
Beans and Legumes
Raw nuts and seeds
Whole wheat pasta and bread
Animal based Whole Food include: Egg, fish and seafood, grass-fed pork, beef, venison, chicken and turkey.
Fat From Whole Food
Olive oil, avocado, salmon, tuna, almonds, dark leafy greens, flaxseed oil
I’ve written a whole section on whole food and why they are a MUST for weight loss.
The effects of fish oil on weight loss could prove substantial. It is believed that omega 3 oil improves the flow of blood to the muscles during exercise and helps to stimulate enzymes which transport fat to where it can be used up for energy. But ONLY a high quality fish oil will do!
Exercise Your Way To Weight Loss!
No weight loss program is complete without a physical exercise component.
Traditional cardio used to be the way to go! You know that low intensity steady run on the threadmill that lasted 60 minutes but felt like forever and a day! More and more research points to a type of training that is much more effective for weight loss and your health. High Intensity Interval Training (HIIT) is a technique that uses quick intense bursts of exercise, followed by short, less active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
I’ve written lots about HIIT and why you need get going on this type of training! Click here.
For starters, you’ll spend less time in the gym and will fight the flab in weeks rather than months! It’s the way I train and I totally love it! I think you will too when you learn that just 12 minutes a day will get you super toned, trim and oozing with sexiness!
P.A.C.E Express ~ The 12-Minute Fitness Revolution. This program is not just about getting rid of fat – it’s also about transforming your body and staying lean and active for life!
Click here for P.A.C.E Express and put slender on your agenda starting from TODAY!
Weight Loss Tips
- A Positive Attitude Is By Far The Winning Attitude. ‘I got this’ should be your daily mantra.
- Tracking Means Less Slacking. Keep a track on your food intake and work outs. Keeping a journal is great for tracking your progress and recording your weight loss peaks and valley’s!
- Have Fun! Don’t add stress to your program, enjoy it and be gentle on yourself. No obsessing!
- Reduce portion size and eat more regularly throughout the day. Every 3-4 hours will boost your body’s fat burning potential.
- Starvation Will Sabotage Your Weight Loss Efforts. Under eating signals your body to go in to starvation mode! This slows down your metabolism and your body may turn to lean muscle mass for energy in order to conserve its valuable fat stores. Not good! I found this article that puts it all in to perspective Here
- A Buddy Can Help! Having a friend or family member on call can really up the ante on weight loss! There’s nothing like a Mom for moral support or someone else you can trust.
- Food Is Not Your Enemy! Developing a healthy relationship with food by creating healthy menu’s and enjoying the experience goes a long way in supporting your weight control endeavours. Though I do not advocate a particular diet, Click Here for a recipe book bursting with over 350 easy, scrumptious, healthy Paleo meals. From snacks to smoothies for supper, breakfast, dinnertime or lunch, you’re sure to enjoy this experience!
- Weight Loss is a Way of Life! Your approach to weight loss will play a fundamental role in your success! If you think of weight loss as a goal you have to get to, once you reach your destination there’s less incentive to continue with a healthy lifestyle. A way of life means the rest of your life, so get ready to enjoy a long and liberating ride!
- Weight Loss is not just about Weight! As an advocate of Self-love♥ I believe it is the foundation for everlasting happiness and peace! If you are burdened with weight inside it will literally weigh you down on the outside. Losing weight and being happy starts from the inside out!♥
- Invest in a Health Coach! You are more likely to succeed with a Coach on hand. Choose a Holistic Coach who will address diet, lifestyle and help you create your personal truth. A Health Coach is always on tap for accountability!
Natural Supplements For Weight Loss
Imagine if you could reset your body to respond differently to food! A magic button that would eliminate sugar cravings, re-balance your blood sugar levels and help you loose weight.
Sadly there is no magic button but there is RESET! A science-based weight management program to help you jumpstart healthy eating habits with low-glycemic foods that help control appetite and delay hunger.
The ingredients create a beneficial balance of macronutrients—carbohydrates, proteins, and beneficial fats—with minimal sugar.
The RESET program will revolutionize your health and take your weight loss to a whole new level. This is a nutritionally balanced, low-calorie meal replacement program that is not only designed to shed the pounds but will help you make positive changes to your overall lifestyle.
And if you’re worried about allergies or require a vegan alternative, the plant protein base in our shakes is dairy and soy free. All our formulas are gluten free.
Click for RESET Program details.
All our products I promote work synergistically to optimize your health and this program is no different. To build a strong foundation for your health, daily vitamins mineral and antioxidants are an essential part of this program.
And as a special treat, from January 18, 2016, to April 15, 2016, you can connect with other RESET users around the world as you work together to make a change. Contact me for more details!
How Healthy Are You?
Do you live a sedentary lifestyle? Was your lunch full of fried food or flowing with fresh vegetables? When was the last time you had a laugh?
Your lifestyle choices could be negatively affecting your health and you may not even know it!
In just 10 minutes you can assess the true state of your health. Even if you are relatively healthy, wouldn’t you want to rev up your health a notch or two?
Click NOW for your True Health Assessment and put the longevity of your health in your hands.
I don’t get to see your result due to confidentiality but I will be notified thereafter. Once you complete your assessment you will be eligible for a complimentary Health Consultation with me. I am a Certified Life Coach & Professional Health Coach and will prepare a customized Health Plan based on the results of your Health Assessment.
I’m all about helping you feel good in every way. I’d love to work with you one to one to help you reveal your inner beauty, grow your confidence and help you shine!♥
It has been a delight sharing this information with you. Please share the love by spreading it around social media and with family and friends. Let’s connect! Come on down to Facebook and say howdie, follow me on Twitter. Sign up to my newsletter to make sure you never miss updates, great offers and a ton of inspiration! Or just drop me a line with any questions or concerns you may have!
Be good to yourself and as always
Be Blessed, Stay Beautiful♥
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