Well Tuned Naturally

Not All Sun Exposure Is Bad

For the last number of years there has been a lot of talk about the negative effects of sun exposure. You are encouraged to use sunscreen any time you are plan to spend time outside, even for brief periods of time. Although it is true that too much sun exposure can lead to skin cancer in some people, it is also true that not enough sun exposure can lead to a Vitamin D deficiency.

The Benefits Of Vitamin D

Because the most effective means of getting Vitamin D into a person’s body is simple exposure to the sun’s rays, it’s importance is often taken for granted. Most people are aware that it helps the body to absorb calcium, that is why it is added to most of the milk that you can buy in a supermarket. If your body’s level of Vitamin D are too low you may suffer from weakened bones, even if you are getting enough calcium.

A lack of Vitamin D has also been associated with certain types of heart disease, especially in the elderly. Some studies show, that long term deficiency of this vitamin raises the chances of getting some types of cancer. It is unclear whether these illnesses are directly linked to a lack of Vitamin D or the improper absorption of calcium, but either way, making sure you have enough Vitamin D is important.

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Do you remember the days of being able to eat whatever you wanted, whenever you wanted, without seeing any change in what the scale was reporting? Weren’t those the days! So what happened? As time passes, digestive systems take a real beating and many find themselves starting to pack on extra pounds. The good news is, it does not have to stay that way.

The Problem Starts Early

Studies have reported that as early as the age of three the stomachs of many children are already in a state of shock from what they are forced to process. While it usually takes a few years for symptoms to appear, the assault started long before.

Shocking The System

Besides the affect of unhealthy food choices and chemical ingestion, the stomach and digestive system as a whole is hard-hit from the impact of life’s daily stress. Since our body systems are intertwined, a blow in one area ripples into the others.

Toxins Build

As the digestive system becomes impaired in its ability to process all that is sent its way, toxins start to build up in the body. As a survival mechanism the body then starts to gain mass to reduce the percentage of total body toxicity, storing the toxins in the fat cells. This then tends to push people to start dieting, which for many is the beginning of a frustrating loop of weight loss and weight gain – determination and disappointment.

A Fact About Weight Loss

The body really does not care how much it weighs. It is most concerned with how its systems are functioning and will spend its energy coming to the aid of any system working at a sub-optimum level. Since fat loss requires so much energy, there is none available for it if some system is out of order.

Lose The Fat Forever

So, the key to permanent weight loss is to get to the root of the problem, which for many is going to be getting their stomach out of the state of shock and back to operating at its full potential. While this can take some time, many will see results quickly when they start to provide their bodies with premium fuel: whole foods with live enzymes that the body can easily and readily assimilate for its essential processes.

Essentials of Good Nutrition

To adequately provide your body with good nutrition, the whole foods should include a variety of colors and should incorporate different tastes such as bitter, sweet, sour, salty, astringent (cranberries and tea) and pungent (hot, spicy). As you start to nourish your body with nutrient dense foods, you will find that yourself drawn to making healthy choices and find that you are totally satisfied with eating less, as it’s quality, not quantity that your body is look for.

Watch The Fat Melt Away

Once the body nourishes its systems back to health, it will then have the energy to focus on weight loss. As you nourish your body with nutrient-packed food, it will at some point turn its attention to the removal of the toxins that are stored in the fat. As those toxins are released, the body will shed the fat and you will effortlessly return to your natural healthy weight.

Win The Battle

If you have tried dieting and have been unsuccessful, don’t beat yourself up; instead turn your attention to finding ways to nourish your body with superior nutrition, then watch what your body will do for you.

The holidays are here. Typically this means people have dozens of opportunities to eat plenty of great holiday treats and traditional foods with friends, family, and coworkers. For many this also means entering the ‘weight gain’ season.

Who doesn’t gain weight during the holidays? It almost seems like an annual tradition for many Americans to gain 5 to 15 pounds of extra weight between October 31 and January 1.

It starts by munching way too much of the Halloween candy and then snacking all the way through Thanksgiving where everyone tends to overstuff themselves. Then you’ve got all those Christmas parties right up until Christmas dinner and then the big New Year’s party. By the end of the joyous holiday season you may have packed on weight like a roly-poly jolly Santa Claus.

There are ways to avoid gaining weight during the holidays. First, you need to have a plan. Second, you need to have the resolve to stick with your plan.

Rather then just giving up and planning on gaining weight you truly can set yourself up to enjoy the holidays and even have a few treats and NOT gain weight.

So start the holiday season by making a decision to have a healthy happy holiday time. You do not have to let loose and abandon your healthy eating for the next two months. You can choose to have some self-control. The pride of having a trim figure is far more satisfying than the brief pleasure of fattening food! (You might want to post that where you can start your day off by reminding yourself of it.)

Here are some tips that may help you:

When you eat take small portions so that you can still enjoy all the special holiday foods. If you take the time to thoroughly chew your food, put down your fork between bites, and enjoy some conversation with your friends and family, you may find you will not be so apt to have second helpings.

Pace yourself on days when you know the you will be attending several parties or holiday functions in a row. Don’t overeat at each one. Instead, choose to eat a little bit at each event so that you’re still hungry when you arrive at the next one.

Eat a good healthy breakfast each day. You may want to try eating fruit each morning during the holidays. This will help you start off your day with a light and low-calorie nutritious meal that tastes great.

Continue with your exercise program. Or if you’re not exercising yet, begin walking at least 30 minutes each day. Instead of mindlessly eating when you feel holiday stress, go outside and get some fresh air and enjoy a walking break to center yourself.

Drink lots of fresh water each day. Our bodies tend to need more hydration during dry winter months. The extra water will help you feel much better and it also helps you feel a bit fuller so you’re less likely to overeat.

People that have a plan beforehand and then stick to that plan are the ones that finish out the holiday season feeling great as they have not only enjoyed the wonderful times with family and friends they also still fit very comfortably into their clothes.

Unfortunately, weight loss for teenage girls frequently means, for many, improper dieting. These crash diets or experimentation with laxatives and diet pills can often lead to eating disorders, malnutrition and other significant health problems.

According to the U.S. Surgeon General, almost 70% of girls have tried to lose weight or go on a diet prior to their eighteenth birthday. This means kids are making the effort to drop the pounds – but do they really need it, and are they doing so in a way that’s truly helpful?

Instead of simply encouraging your teenage daughter to eat healthy meals, it’s also important to instruct her on healthy weight management habits that she can use for the rest of her life.

To learn how you can teach your child healthy weight management and weight loss habits, keep reading.

Encourage Gradual Weight Loss

If your child does actually need to shed some weight, a responsible parent should always encourage slow and gradual weight loss. The ideal rate for weight loss is 1-to-2 pounds per week. Anything more is often an indication of poor nutrition.

Additionally, rapid weight loss is often only temporary with the surprising likelihood of not only regaining all that was dropped but also continuing to gain beyond the original weight. Such a yo-yo pattern is not only discouraging, but it unhealthy for the heart.

In contrast, weight loss that’s gradual is more likely to be sustained in the long term.

Cut Out Fizzy Drinks

Among the greatest weight gain culprits for teens is high-sugar beverages like soda, energy drinks and sugary juices. Instead of routinely serving or providing these, encourage your teen to drink water as a replacement for the other calorie-laden liquids.

Make It a Family Affair

The best approach to teaching your teenager healthy eating patterns is to practice at home. If you don’t already do so, stock your kitchen with healthy foods, prepare well-rounded meals, and provide snacks that are nutritious, filling, and tasty.

When it comes to needed weight loss, teens who have the support of their families are often much more successful at weight loss and maintenance than those who do not. In addition, children who grow up trained in healthy habits at home tend to embrace them for the rest of their lives.

Make Breakfast a Priority

Teenage girls frequently skip breakfast – whether because they don’t feel hungry, are running late, or think doing so will help them lose weight. The truth is, taking a few extra minutes for your daughter to eat a nutritious breakfast will not only fuel the body and brain, but will also kick-start her metabolism, meaning she’ll burn more calories throughout the day.

Stop Eating At Least 2 Hours Before Going To Bed

Night-time snacking can be a real habit in a person’s life. Many find themselves eating out of boredom rather than hunger. If you notice your daughter eating after supper on a regular basis ask her to consider if she’s really hungry or is she’s just bored. Also, explain to her that experts say that it’s wise to finish eating for the day at least 2 hours before calling it a night to lessen the likelihood of those final calories being stored as fat. Encourage your daughter and her friends to center evening get-togethers around physical activities rather than eating ones.

Discuss Body Issues

If you suspect your teen is wrestling with her weight or has body image issues, it’s critical to discuss these concerns with her openly. You should resist the temptation to chastise or blame her for extra weight or poor dietary habits.

Rather, encourage your daughter to open up about eating patterns, whether her goal is truly a diet, why dieting has become such a priority (if indeed it has), and her own body image concerns. Weight loss for teenage girls is a touchy subject, but parents should not consequently allow the discussion to go ignored. Her lifetime health is at stake.

If you’re an athlete of any caliber you’ve more than likely experienced that inner push to hit your personal best. As the drive to achieve peak performance is paramount particularly in the competitive world of athletics, proper training, the right mindset, sufficient sleep and a balanced nutritious diet are key elements to reaching your goal. Here we’ll examine the nutritional elements that make up an athlete’s diet alongside other tips worth considering.

Carbohydrates

An athlete’s diet is largely made up of carbohydrates which are categorized as either simple or complex. Complex carbohydrates are found in foods such as cereals, pasta and potatoes and simple carbohydrates are in foods namely sugar, honey and fruit.

Complex carbohydrates are broken down by the body during digestion and turned into glucose which is then stored in the body as glycogen. During exercise the glycogen is converted back to glucose and used for the energy required to sustain prolonged and strenuous bouts of activity. It is important that an athlete’s energy levels are kept up during this time as a lack of it may well lead to fatigue and a weakened mental attitude, vital if he or she is to win and perform at their best.

Glycogen

Glycogen is a form of glucose. The body cannot store much glycogen which athletes need a lot of. Therefore in order to keep the ‘glycogen tank’ full, try to eat carbohydrates as much as you can and drink plenty of water as glycogen is stored better when the body is well hydrated.

Try to avoid white sugar and honey as they increase the pain of injuries. Should an injury occur, get a fresh pineapple and eat as much of it as you can as it contains an enzyme called Bromelain, which is a natural anti-inflammatory and helps the healing process by breaking down the injured tissue. Taking vitamin B6 is also good as it is a natural diuretic and helps carry damaged tissue out of the system.

Vitamins and Minerals

A good diet which contains a variety of foods will ensure that an athlete gets sufficient vitamins and minerals. Vitamins such as Thiamin B1, Riboflavin B2 Niacin and Folacin maintain a healthy body and are found in foods such as whole grains, liver, lean meats, milk and green leafy vegetables. Calcium is also good for bone structure and strength and a lack of it can lead to osteoporosis later in life. An excellent supply of Calcium can be found in foods such as eggs, cheese and milk.

Iron serves an important part in the body as it carries oxygen to the red blood cells and removes carbon dioxide. Many growing athletes, women and vegetarians are prone to having an iron deficiency due to poor iron intake, low absorption or loss of iron in sweat. A diet sufficient in fruits, vegetables, cereals and red meat will help rectify any shortage.

Protein

The function of protein in the diet also provides a vital role. Protein is used for building and repairing muscle, bone, skin, hair and other tissues. It is essential in the diet as the body doesn’t store protein, the best sources coming from eggs, milk, meat and fish. In general athletes who train hard tend to need more protein than the average individual, and the amounts they need depend on the duration, intensity and frequency of the exercise. Athletes whose diet is low in protein may experience fatigue and poor performance.

Fats

Foods that contain fats provide fuel for the body and the amount of fat used depends on the athlete’s physical fitness and the event that he or she is competing in. Trained athletes tend to use up more fat than an untrained athlete. A good amount of body fat is needed and care must be taken when eating foods with a high fat content as it can lead to weight gain. Select lean cuts of meats and low fat dairy products along with ‘healthy’ fats and oils such as Canola and Olive oils.

Water

Water is crucial in the life of an athlete and drinking 8-10 glasses of water throughout the day will ensure that you are replacing fluids loss during exercise. Dehydration can cause fatigue and muscle cramps. Drinking chilled liquids throughout the event is advisable as they lower body temperature.

Other Tips:

Always eat breakfast as this will help kick start your day and your metabolism.
Do not eat any foods that you are not familiar with. An athlete doesn’t need any ’surprises’ on the big day. Experiment after the event and not before.

Any food eaten should be well digested before the exercise or event begins. The body must feel as light as possible. Leave 3.5 hours after eating a high carbohydrate meal and 2-3 hours after eating a big meal.

Keeping your body in good physical condition will not only be beneficial for excelling at your chosen sport, but is necessary to maintain strength, fight infections and injuries and provide energy. The saying ‘you are what you eat’ is a phrase that rings notably true in the world of athletics. The quality of the ‘fuel’ you intake will play a major role in allowing you to function at your best.

Many people think of dietary fats as an agent for weight gain and/or obesity. However, fats are vital for human functioning. This importance is understanding the difference between fats and ingesting those which are necessary for healthy functioning, while limiting those which can have a negative affect on the body.

Three Types of Fats

Fats can basically be divided into three groups, which differ in the number of carbon atoms in the fat and the way they are arranged.

Monounsaturated fats are fatty acids which have one double or triple bond (thus the term ‘mono’). These are considered ‘good’ fats and are useful for certain cell functions. Monounsaturated fats can be found in foods such as fowl, almonds, pecans, cashew nuts, peanuts, avocados and olive oil.

Polyunsaturated fats are fatty acids which have more than one double or triple bond. The ‘essential fatty acids’ fall in this category and must be consumed through diet as the body cannot produce them. Food sources for polyunsaturated fats include fish such as salmon, mackerel and herring, flaxseed and flaxseed oil, corn, walnuts, sunflower seeds, soybeans and safflower oil.

Saturated fats are the third group. They are termed as such due to the fact that all the carbon molecules are filled (saturated) with hydrogen molecules. This causes them to be solid or semisolid at room temperature. These can be easily recognized as the fat in red meat and pork, many dairy products, lard, cocoa butter, coconut oil and palm oil. While some are needed for optimum daily function, most people consume far too much of this type of fat.

Hydrogenated and trans-fatty acids also fall into the saturated fat category. These are fats that are made from vegetables oils, by adding hydrogen molecules, producing unnatural fats that are now solid or semisolid at room temperature. These are found in margarine, salad dressings and many commercial baked goods. These tend to give products a long shelf-life, however, with the recent studies linking them to harmful effects on the body, manufacturers have been replacing them in their products.

Essential Fatty Acids (EFA)

There are three types of fatty acids, two being essential, omega-3 and omega-6. The third, omega-9 is less understood and though important, is not considered to be ‘essential’ because given adequate amount of the other essential fatty acids, omega-9 can be produced by the body in modest amounts.

The Body’s Use of EFAs

The use of the EFAs is vast. EFAs are used for cell membrane manufacturing, maintenance and repair. Proper cell membrane functioning is essential to allow nutrients and oxygen to enter the cells and wastes to be expelled. Essential fatty acids are also used to create prostaglandins which are used by the body in significant roles such as the regulation of blood pressure, heart rate, blood clotting, hormone production, and play roles in the autonomic and central nervous system to name a few. EFAs play roles in brain and retina development, immune function, the regulation of pain and inflammation, kidney function, proper circulation, skin, nail and hair health. And the list goes on.

The Right Balance

For the body to be healthy, the essential fatty acids need to be consumed in balance. A 1:1 to 4:1 ratio of omega-6:omega-3 is what you want to be giving your body. However in our Western Society, people consume 10 to 25 times more omega-6 than omega-3. This imbalance can lead to health conditions such as arthritis, diabetes, asthma, heart attach and stroke, cancer, depression, hypertension, lupus and schizophrenia, to name a few.

The human body needs a minimum of 1.5 grams of each of the essential fatty acids per day. This requirement can be satisfied with one tablespoon of flaxseed oil a day or more of the other foods. Note however that heat destroys the EFAs so that factor has to be taken into account when consuming EFA-rich foods.

So, find a store in your area that carries EFA-rich salad or dipping sauces, bring out the sushi and guacamole and eat your way to health, in moderation that is!