Sueshealthierlife|Bucket List Travel and Habits of Health

loving life with Travel, Tennis and learning the Habits of Health


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We Are Eating 500 Calories More Today than in 1970, thats 1 lb Per Week

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According to a new report that compares Americans’ modern eating habits to consumption trends in the 1970s, we have a long way to go in terms of achieving good health. One of the biggest problems is that we continue to eat too darn much.

A possible scapegoat for our overflowing plates is the restaurant industry: Stats show that Americans are dining out more frequently at the same time that restaurant portion sizes are increasing. But it’s too easy to blame our health problems on the restaurant next door.

WHAT’S THE DEAL?

The report, compiled by advocacy group The Center for Science in the Public Interest, tracks changes in the American diet between 1970 and 2010. Most of the findings are hardly surprising: We eat about 500 calories more per day than we did in 1970, three times as much cheese, and a whole lot more added sugar. We’re consuming more grain products, and although we eat more fruits and vegetables now than we did back then, it’s still not enough.

The New York Times spoke to the nutritionist who compiled the report, Bonnie Liebman, and she pointed out a few factors that might be contributing to the current obesity epidemic. For one thing, Americans consume too many added fats and oils, even in the form of “healthy” alternatives such as olive oil that can still pack a ton of extra calories. Another major area of concern is “portion distortion” at restaurants. While that idea makes a lot of mathematical sense (bigger portions = more calories consumed), we shouldn’t be too quick to place all the blame on Mickey D’s.

WHY IT MATTERS

Turns out we’ve all been starring in a real-life “Supersize Me” for the past 60 years. Since the 1950s, restaurant portion sizes have grown tremendously, so that what once was a 3.9-ounce hamburger is now a whopping 12 ounces on average. But fear of the Franken-burger isn’t keeping anyone indoors: As of 2011, Americans were eating a third of their calories at restaurants — almost twice as much as they did in the 1970s. Nearly 90 percent of people say they eat at fast-food joints at least once or twice a month.

All this dining out might be great for the economy, but it has harsher effects on our waistlines. Studies have found that the more often we eat at restaurants, especially fast-food restaurants, the higher our percentage of body fat and the more we weigh [1] [2]. The good news is that people are taking steps, at the government and individual level, to make the restaurant experience more healthful. Starting in 2014, the Affordable Care Act will require chain restaurants to start posting calorie counts, making it that much easier to figure out what constitutes an appropriate meal. And across the U.S., different food certification programs are popping up, each with its own way of assessing the nutritional value of restaurant meals.

Unfortunately, revamping American eating habits will also require some new perspectives in the family kitchen. Studies have found that, as portion sizes are increasing in restaurants, they’re growing at home, too [3].

While this report and similar research may tell us what and how much we’re eating, they don’t tell us why. It’s hard to find research on people’s reasons for dining outside the home, but potential factors include not having time to cook or not knowing how to. And in terms of why we let ourselves overeat at restaurants and at home, perhaps we just don’t know any more what suitably sized meals for our bodies look like. In that case, the answer isn’t shrinking the size of the spaghetti marinara on the menu. Instead, a stronger solution might be teaching people what their bodies actually need through health education. That way, when faced with a heaping bowl of pasta, they’ll feel better able to make a sensible choice.

THE TAKEAWAY

For sure, bigger-than-our-head burgers may be contributing to our tendency to overeat. But restaurants aren’t necessarily the root cause of our unhealthy eating habits. And avoiding the drive-through clearly isn’t the only solution: Even in our own homes, we can make less healthy choices or go overboard and serve ourselves too much. Instead of blaming the restaurant industry, we should focus on teaching people to be mindful of what they’re eating in any situation, and to develop good eating habits that last a lifetime.

Written By Shawna Lebowitz


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Take Shape Tuesday Congratulations to Craig

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Craig

Craig is a shining example of achieving goals, pursuing ultra health, and not letting excuses stand in his way. Nothing stops him! He now has freedom to move however he wants to! Through his journey he has learned it’s not about solving a problem-but focusing on CREATING a solution for his health. Choosing between what he wants now and what he wants MOST! “I am learning to change the wording in my head from I can’t to how CAN !!!

By having the help of a Certified Health Coach, Dr. A’s Habits of Health System and the simple “training wheels approach to healthy eating a mental shift occurred …and his weight problem took care of itself!

If you’re trying to solve a problem of being overweight-think about Craig’s example instead. FOCUS on CREATING health with a comprehensive proven and effective program!

I Can’t wait to hear what you want to CREATE in your life today!!


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Need Help Regaining Your Motivation?

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So, here’s the situation: You’ve made a determined and powerful decision to change your unhealthy habits, you’ve worked really hard, you’ve done well but then you find yourself struggling and slipping back into old eating habits and sedentary behaviors. Somehow, you’ve just lost your motivation. Has this ever happened to you? If so, this tells me something really important about you… YOU’RE NORMAL!!!

The journey to long-lasting lifestyle change typically passes through a series of temporary attempts, some more successful than others, each representing an opportunity to learn more about what works and what gets in the way on your journey. Research has shown that only 5% of people, followed over a two year period, made it through the process of change without at least one setback. This means that 95% of people will have some kind of relapse to old, unhealthy habits and behaviors!

So, what can we do to get our mojo back? How can we get back on track and start having success again? Well, here are 5 tips for motivating yourself:

1. Link the Goal to Your Values – Our values are our hearts deepest desires for how we want to spend our brief time on this earth. So ask yourself “What do I want to stand for in this life? How do I want to behave? What sort of person do I want to be?” And then ask yourself “How does eating healthy link to these values?” If we can link our new behavior to something personally meaningful, we’re far more likely to do it!

2. Take Small Steps – If your end goal seems too big, make it smaller. Ask yourself “On a scale of zero to ten, where ten is ‘I’ll definitely do this no matter what’ and zero is ‘There is absolutely no chance I’ll ever do this’ – then how likely are you to actually do this?” If you score less than seven, change the goal to something smaller and easier.

3. Cultivate Willingness – Healthy, new behaviors often pull us out of our comfort zone which almost always creates fears, worries and anxiety. So, if we are unwilling to make room for that discomfort, we won’t take action. Ask yourself “Am I willing to feel some discomfort, in order to do what matters? Am I willing to make room for all my fears and worries and that voice in my head that tells me scary and hurtful things in order to do the things that really matter?” If you are unwilling to make room for inevitable discomfort then you may need to enhance the link to your values or set an easier goal that elicits less discomfort.

4. Detach from Reason-Giving – The mind is a reason-giving machine and as soon as we even think about doing something that pulls us out of our comfort zone, it cranks out all these reasons why we can’t do it, shouldn’t do it, or shouldn’t even have to do it: I’m too tired, I’m too busy, it’s not important, it’s too hard, I’m not good enough, I can’t do it, I’ll fail, and so on. And if we wait until the day our mind stops reason-giving before we do the things that really matter in life… we’ll never get started! So if reason-giving is a major barrier to action then we can detach from it by simply being aware of the reason-giving machine: e.g. “Aha! Here’s that reason-giving machine again. Thanks, mind!” If you detach from all the reasons your mind gives on why you can’t do it then you can focus on all the reasons why your goals are important to you.

5. Enlist Support – Can you find a partner, friend, relative, co-worker, or neighbor with whom you can share his/her aspirations and achievements? Someone who will encourage and support you? Acknowledge your successes and cheer you on? Can you find an “exercise buddy” to go running with? Is there a group you could join that might serve this purpose? If you can enlist social support this is often hugely motivating.
Motivation is not a trait, but rather a dynamic state that can be influenced by the choices we make and the actions we take. So, let’s go get motivated!Adapted from Getting Unstuck with ACT by Dr. Russ Harris and Nick Frye


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Part 2 of Fat Burning

burn-fat

Being in Fat Burning

As the fat by products pervade your bloodstream to supply the cells with energy, your state of FB begins to manifest some side effects. I will review the most common and please make note that they are not bad for you or cause any harm.
Ketones show up in your urine, which are sometimes able to be detected with Ketostix, but the state of ketosis that our program evokes is so mild that often such tests won’t show a positive result on the Ketostix. We do not suggest you use this as a measurement.
One of the three types of ketones is permeable to the lungs and can pass from the blood through the lung walls and becomes incorporated into your exhalations, the same way that carbon dioxide passes out of the body. This can cause “ketosis breath” and a slight metallic or sweet taste in the mouth. This is unpleasant, but can be easily overcome with frequent brushing of teeth (a few times a day) and sugarless gum/mints. (watch the carbs in the mints!)

Menses for women can also be affected while in fat burn. Your cycle may be start sooner than you plan, it can be disrupted or cease all together. While this is an odd occurrence for a woman, it is not completely unexpected while in this state.
You may or may not occasionally feel hunger while in FB, but it should be more mild than normal. Since you’re eating every few hours, you shouldn’t feel that gnawing sensation associated with hunger prior to being in fat burn. As your body adapts to the new circumstances, it may even develop an internal clock that will make you mildly hungry right around meal time. For some, there is no hunger at all and people need to remember or even be reminded that they need to eat!
Another side effect for some is an increased sensitivity to cold. Hands and feet can be particularly affected. Warm drinks (tea, coffee), sweaters, heat packs, etc can all help with this.

Breaking Fat Burning

Staying in Fat Burning revolves around keeping your body from getting excess carbohydrates. If you give your body more carbs than are suggested for the Fat Burning state, it will end the FB state and resume using carbohydrates. This crash out of FB has some side effects as well:
•Hunger – your body will assume that since you’re getting enough carbs to end FB, there must be ample food available. Coming out of FB and having food available is exactly the type of situation that the body has adapted for over the millennia – “Feast or Famine”. Now, it sees it as a time to feast so that you can replenish the glycogen that you depleted while getting into FB. That replenishment requires more fuel – more food! Therefore, your body tells you to eat, eat and eat. You’ll be almost insatiably hungry.
•Immediate and dramatic weight gain – As your body restores its glycogen, you’re gaining weight…quickly. Several pounds in a period of a couple days is not uncommon.

Resuming Fat Burning

If you fall out of FB for some reason, the best thing to do is to start working to get right back in it. Resume the program as if you hadn’t gotten off at all. Keep on your meal schedule and get in your 5 meals and a Lean and Green. Don’t abandon the day, weekend or week by just giving up on it because you’ve “messed it up”. Just get right back into the program right away!
Doing this helps to significantly reduce the amount of time it takes to get back into FB. The longer you stay out of FB, the longer it takes to get back into it. So, hop right back on the wagon!

Best of all, once you’ve reached your healthy weight, you can use this very same system with expanded variety of foods and calories to maintain it. And, with the addition of healthy movement, you’ll be burning enough extra calories to stay at your ideal weight indefinitely! This is all part of Dr. A’s balanced plan to move us beyond weight loss to a state that supports us for life– in optimal health!


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Why Does A Person Lose Weight Safely And Quickly With Our Program

burn-fat

Why does a person lose weight safely and quickly? (Part 1 of 2)

Our program works by putting your body in a “fat burning state”. This is more technically known as a controlled mild “dietary ketosis.” Ketosis is a stage of metabolism where your body has depleted the reserves of its main form of energy – glycogen. Once those reserves are gone, your liver will begin breaking down stored fat in the body for use as energy. Breaking down the fat yields fatty acids and three types of ketone bodies (hence, the name ketosis). The ketones are then burned by the cells in your body as an alternative fuel. This name “ketosis” is not to be confused with the term ketacidosis, which is an unrelated condition that occurs in uncontrolled diabetes) So, to avoid confusion, we will call it “Fat Burning” or the “Fat Burning State”.

Getting Into the Fat Burning State
Switching your body from carb burning to fat burning can be a little challenging for some. Our bodies have done what they’ve always done for millions of years – they’ve adapted to life as they know it. Our lives have led to us being overweight by indulging in bad foods in bad quantities. Our bodies are now used to that type of existence. Introducing a new nutritional paradigm (fat burn) to our bodies will necessitate it’s adapting to the new condition.
First, your body will notice a drop in caloric intake. We’ve gotten our bodies used to abundant calories and carbohydrates for long periods of time or to an up and down pattern of calories/carbs which our bodies see as “feast or famine”. Either way, when we decrease the calories/carbs , our bodies may react:
•Hunger – you may feel hunger because your body is used to having more than it has now. Some people find that the close spacing of fuelings keeps them from feeling hungry.
•Fatigue – you are taking in less fuel (food) than you used to and your body will probably try to compensate by getting you to slow down your expenditure of energy. It does this by decreasing your metabolic rate. This can make you feel tired, even dizzy. It’s a type of warning that your body’s giving you saying “if you don’t get some food, I’m going to start burning fat!”
•Headache – some report headaches associated with “carbohydrate withdrawal”. Whether it’s truly withdrawal or not, I don’t know. However, it certainly seems that way to those who suffer its effects. The typical headache relief methods (ibuprofen, acetaminophen, aspirin.) Try to use such products soon after having a meal and drink plenty of water.
•Irritability – when you’re hungry, tired and/or have a headache…you can be understandably irritable. Try to keep in mind that you may be more inclined to react negatively to things during this short time. Just know this will pass.
The good news is that getting into the Fat Burning state usually takes only 3-4 days. Once you’re in fat burning, you’ll feel a difference in your energy level. It will go up significantly as your body begins to enjoy having an alternative fuel source – fat stores! This is really something to celebrate- and it’s important if we are health coaches, to be checking in with our clients each day, making sure they are following the program correctly until the Fat Burning state is achieved!

tomorrow we will talk about being in fat burning/ breaking fat burning and resuming fat burning


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Do You Picture Your Brain as a Muscle

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Do you picture your brain as a muscle?
Your brain is a muscle, and through Mindfulness and training you can create a healthier mind and a Healthier Body.
Here are a couple of good books I have read that might help you in being mindful.Discover Your Optimal Health by Dr Wayne Scott Andersen
The Willpower Instinct by Kelly McGonigal, Ph.D.
A Mindful Nation by Tim Ryan