Issue 9 February 2011
Quantum
you! It’s just not necessary. If you choose healthy, live foods, over pre-packaged and processed foods, you will likely be able to eat to your heart’s content and never have to worry about calories. Just don’t slather those raw foods with bottled sauces and condiments, which are high in sugar. Processed sugar is nothing by empty calories. In fact, if you do nothing but pay attention to sugar calories you will lose weight. Choose foods with lower sugar content. For instance, did you know that even whole grain breads can vary from one to seven grams of sugar per slice? Choose the lowest sugar content in your foods and your body will be able to regulate insulin better, and that can translate into rapid weight loss. Bottom line is that the real weight-loss trick is to make the calories you do eat count.
Water, water everywhere The human body is around 60% water. It is most of what you weigh! Yet we are constantly told that we don’t drink enough. Hydration is important, especially when you are changing your diet to a healthier one, as water helps flush toxins and takes the stress off some of your organs. If you are eating a healthy diet of fresh fruits and vegetables, you are actually getting a good portion of water from them. Still, most of us think of water as that which we drink, not that which we eat. The recommendations for how much water we need every day seem to range all over the place. The best advice is drink often, choosing filtered water or spring water. Also, realize that when you feel hungry, you may actually be thirsty instead. Take a drink before you reach for food, and you may find that your ‘craving’ is satisfied. In fact, if you drink a full 8-ounce glass of water before every meal, you will consume less food and still feel satisfied.
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Make one change to start. When we set intentions, we usually think big! We want to change everything—now! But that’s not realistic. It’s a plan for failure. Instead, choose one aspect of yourself to change, and then go for it. Set up a plan, seek out a support group, and motivate yourself over a specified time period. It’s easier to achieve change if you do it in small increments and are held accountable for it by others you trust and respect. It’s easier to set a goal of losing five pounds than of losing thirty-five. It’s easier to achieve a goal if you do something positive than something negative—add two pieces of fruit to your diet a day instead of stocking your entire refrigerator with nothing but fruits and veggies. It’s better to resist one processed snack a day than to clear your cupboards of all snack foods all at one time. Remember the old story where the turtle won the race, not the hare!
Make a life change
The goal of increased health—whether that’s for weight loss, improved fitness, more exercise, or whatever—is a choice for a better quality of life. That change doesn’t happen overnight. It’s a long-term goal. The goal also is not for ‘perfection’—now. It’s for ‘better’—day by day. Consistency is a key. It is said that to change a habit for good takes a minimum of 28 days. If you can do something for a month straight, you can likely continue to do it as part of your everyday life for the rest of your life. It can be overwhelming to try to make lots of changes all at once and to be of the mindset that you have to ‘suffer’ to succeed. Think positively, think ‘now,’ and make choices moment to moment, instead of ruminating on the month or half of year looming ahead where you think you will be in deprivation. Find ways to think ‘satisfied’ and ‘job well done’ every day. And be realistic, as we all go off track now and then. Don’t beat yourself up if you do. Just pick yourself up and say ‘onwards!’ Before you know it, you will be living the life you always dreamed of!
To see more from Jango please visit: http://www.
jangohealthandfitness.co.uk/
HEALTH
Quantum Health 75
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