Too often the term “healthy eating” gets misinterpreted with eliminating all the special indulgent foods that we at 
times have strong cravings for. When we think about weight loss, we immediately associate it with all those foods that have been given the label “healthy” and feel we must avoid any food that does not fit into that guideline. Labeling foods as “good” or “bad” can have a negative effect and prevent weight loss if that is the goal. Constantly restricting a food that may be considered “indulgent” can lead to uncontrollable food cravings and in turn lead to binging. In some cases, restricting certain foods may lead to resenting having to eat healthy. Moderation is more important than restriction. Eat a variety of foods but just try to be aware of what is considered a portion size. In that way you will be able to enjoy a certain treat more often instead of constantly thinking about it and never consuming it. Some foods are inherently bad simply because they are over processed and contain harmful chemicals. That does not mean that a rich desert that is made with pure ingredients is also bad to consume. Diets that eliminate a food group can only intensify the desire for those foods whenever the situation presents itself. Just remember telling yourself “No” to a particular craving does not eliminate the craving but intensifies it. If you consider it cheating, fine, but remember a treat does not negate a day of attempting to eat healthy. Inclusiveness will contribute more to a relaxed mental state about food on your journey to health and fitness.
Category: Weight Loss
Dancing as an Alternate Form of Exercise…
Dancing is one of America’s oldest pastimes. It can benefit us both mentally and physically. Research is showing that dancing can improve cardiovascular health, endurance, help with balance, as well as strengthen both muscle and bone. Including dance as part of your daily routine can reduce stress, improve mood, and boost memory retention. This is especially true when learning new steps such as in partner dancing. It is a fun way to increase metabolism which in combination with diet can aid in weight management. As we age it is important to increase flexibility, so we do not limit our range of motion which is an important benefit to consider. Research is finding that dancing releases endorphins that reduce anxiety and lessen depression as well as loneliness. So, if you are not a fan of organized exercise maybe try listening to some of your favorite music tracks and start moving whether it be in your own home or on a dance floor and just loosen up to your favorite dance music.
https://www.prudential.co.th/corp/prudential-th/en/we-do-pulse/health-wellness/10-health-benefits-of-dancing/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9234256/
Are Your Microbes Hungry?
Over 100 trillion bacteria, fungi and other organisms reside in our intestines and contribute to “Gut Health”. These powerful microbes can have a strong influence on both our health and our weight. The neighborhood where these organisms reside is at the entrance to the large intestine. Previously it was believed that the microbiome was responsible only for proper digestion, but it is now realized its importance in both physical and mental health. Research at the UC San Diego Center for Microbiome Innovation is showing that the more diverse the microbes are the less vulnerable you may be to many different illnesses as we age. A 2022 study published in JAMA Neurology connected healthy microbial content to preventing cognitive decline. Eating well can support healthy levels but stress and anxiety can play a role in decreasing their numbers. A good example is fiber from green leafy vegetables which is in two parts. The soluble part gels and gets absorbed into your small intestines but the insoluble part moves on to the large intestine and feeds these microbes. Don’t like green vegetables? Double up on fruit. A 2023 study found that the microbiome needs to absorb from 100 to 400 calories a day to exist. These are calories that would otherwise wind up where they are unwanted in our bodies. Therefore, a diet rich in whole grains, nuts, seeds, fruits, and vegetables enables important fiber to make it all the way through the esophagus, stomach, small intestine all the way to the large intestine where it is most needed. Next time you sit down to eat, remember you are literally eating for more than one.
http://microbiomecore.ucsd.edu/
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788843
So much Information…
These is so much emphasis on losing weight instead of eating healthy as a means of maintaining a healthy weight. Fad diets come and go with the Mediterranean diet still holding up as a balanced way of consuming food for some cultures. Here are some helpful tips that most health experts agree on. 1) Eating a healthy breakfast that contains some protein, fat and fiber will fuel you for the day and stave off hunger. 2) If you are not a fan of green vegetables, try blending them with fruit in a smoothie. This will not strip them of their vitamins, minerals and fiber. 3) Cottage Cheese has been around forever. It was popular and is popular again. Cottage cheese has a great amount of calcium, selenium and protein. Can’t handle it. Try it with a small amount of maple syrup. I prefer- Friendship “1% California style whipped” easy to find. Finally, love coffee? Having a cup of coffee on an empty stomach will not destroy your gastric lining. One thing to remember- if you do not like a certain food, you shouldn’t eat it because you feel you should. There is always another option.