Hey Guys!
One of the biggest causes of over-eating is eating out of boredom. Even the best of us do it from time to time. But there is nothing worse, when it comes to losing weight, than eating when you're not hungry.
Oftentimes when we eat out of boredom we are sitting in front of a computer or television screen, so most of the food you eat during that time will be stored as fat due to your inactivity. It is better to eat and perform some sort of physical activity afterward. If your body does not use the calories you consume, you will store them as fat. It's that simple.
The unfortunate thing is that eating out of boredom can become a habit. For example, some people feel the need to eat while they watch television, no matter how hungry they are. Their minds and bodies get stuck in a meditation of going through the motion of eating.
What this ultimately becomes is an addiction. Your body will feel the need to eat, and compel you to do so even if you are not hungry.
So a great way to combat an addiction of this nature is to replace it will similar stimuli that can emulate the motions of eating. The advice I like to give is to chew gum and squeeze a tennis ball. The tennis ball is necessary because the process of eating also involves the use of the hands.
This way you are chewing with your mouth and squeezing with your hands, therefore using the same muscles you would to eat. From there you can gradually ease off the habit if you choose.
Another way to stop eating out of boredom is simple -- go workout afterward. This can help cure your boredom and allow you to burn off the calories that you consume.
Now, obviously you are not going to listen to any of this if you are not concerned with your weight or health, or are simply content with your situation, but ask yourself if you are happy with your life.
What motivates me a lot is my health. I like to feel good, I like to have a healthy appearance, and I like to work out. That motivates me to keep on the journey so that I can become stronger and stronger. Not just physically, but mentally.
If you can develop the dedication to work out and eat healthy, that dedication will carry over to other areas of your life. You will learn to push yourself, to be better than you were the day before, and you will know how far you can go.
So hopefully this post gave you all something to think about. I know I digressed a little, but my goal is to help you all push yourselves to become stronger and healthier. So I hope you do exactly that.
Get Stronger!
-Nas
Sunday, April 26, 2015
Sunday, April 19, 2015
The Glycemic Index
Hey Guys!
The topic for this week's post is the glycemic index, which is basically a scale measuring insulin release in different foods. Knowledge of how the glycemic index works will help you make more educated decisions when dieting to lose weight.
The glycemic index compares different food items' insulin release compared to pure glucose. Basically the easier the food is to digest, the higher the glycemic index value of that food (the higher it is, generally the worse it is for you).
Fat, protein, and fiber make food harder to digest, so food items with these nutrients tend to have a lower glycemic index than foods that are purely carbohydrates. These nutrients have a glycemic index value of 0.
This can make judging the glycemic index value of certain foods difficult because some foods that you may think have a high glycemic index value are actually low on the index. For example, potato chips have a lower glycemic index value than a regular potato because potato chips have added fat.
Also, some sugars have a lower glycemic index value than polysaccharides, given that said sugars consist of different monosaccharide molecules and the polysaccharide consists of only glucose.
The most accurate method of determining the glycemic index values of the foods that you eat is to consult tables, charts, etc., that can be found online. I will not provide any links, however, because different sources have different scales and other variables. I leave the job of finding a reputable source for this information to you.
Now you may be wondering how all this relates to your health. The answer is that you tend to gain weight by consuming foods higher on the glycemic index. When a carbohydrate is easy to digest your body absorbs all the energy from that food quickly, and if you are unable to burn it off it will be stored as fat.
Foods that break down gradually grant you the time you need to burn off those calories before they can be stored as fat.
Also, foods higher on the glycemic index often lack fiber, vitamins, and minerals that are essential for proper digestion and absorption, leading to weight gain and overall poor health.
Keep in mind, however, that foods that are higher on the glycemic index are not necessarily bad for your health. Carrots have a relatively high glycemic index, but they also contain fiber and are nutrient dense (have high nutritional value).
Just make sure that you eat whole, natural foods without overeating and you will be fine. Whole and natural foods also tend to be lower on the glycemic index.
So, keep this information in mind when planning your future meals. As I have said in the past, try to cut out as much junk food as possible and you will be just fine.
Get Stronger!
-Nas
The topic for this week's post is the glycemic index, which is basically a scale measuring insulin release in different foods. Knowledge of how the glycemic index works will help you make more educated decisions when dieting to lose weight.
The glycemic index compares different food items' insulin release compared to pure glucose. Basically the easier the food is to digest, the higher the glycemic index value of that food (the higher it is, generally the worse it is for you).
Fat, protein, and fiber make food harder to digest, so food items with these nutrients tend to have a lower glycemic index than foods that are purely carbohydrates. These nutrients have a glycemic index value of 0.
This can make judging the glycemic index value of certain foods difficult because some foods that you may think have a high glycemic index value are actually low on the index. For example, potato chips have a lower glycemic index value than a regular potato because potato chips have added fat.
Also, some sugars have a lower glycemic index value than polysaccharides, given that said sugars consist of different monosaccharide molecules and the polysaccharide consists of only glucose.
The most accurate method of determining the glycemic index values of the foods that you eat is to consult tables, charts, etc., that can be found online. I will not provide any links, however, because different sources have different scales and other variables. I leave the job of finding a reputable source for this information to you.
Now you may be wondering how all this relates to your health. The answer is that you tend to gain weight by consuming foods higher on the glycemic index. When a carbohydrate is easy to digest your body absorbs all the energy from that food quickly, and if you are unable to burn it off it will be stored as fat.
Foods that break down gradually grant you the time you need to burn off those calories before they can be stored as fat.
Also, foods higher on the glycemic index often lack fiber, vitamins, and minerals that are essential for proper digestion and absorption, leading to weight gain and overall poor health.
Keep in mind, however, that foods that are higher on the glycemic index are not necessarily bad for your health. Carrots have a relatively high glycemic index, but they also contain fiber and are nutrient dense (have high nutritional value).
Just make sure that you eat whole, natural foods without overeating and you will be fine. Whole and natural foods also tend to be lower on the glycemic index.
So, keep this information in mind when planning your future meals. As I have said in the past, try to cut out as much junk food as possible and you will be just fine.
Get Stronger!
-Nas
Sunday, April 12, 2015
Eat Less Junk Food: 1 Simple Tip to Avoid Temptation
Hey Guys!
For this week, I have 1 simple tip to avoid temptation to eat unhealthy foods. And let's be real, the temptation to eat unhealthy is always there for all of us. Not everyone has the willpower to eat broccoli and kale everyday. But there is this 1 trick we all can call on to reduce the amount of junk food we eat.
So my tip for eating healthier is to not buy as much junk food. I told you it was simple. But simple doesn't mean easy.
But think of it this way, when you buy junk food you have to deal with the temptation to eat it all the time, and sometimes you eat it just because you have it. Now you can reduce that temptation to the amount of time you spend at the store.
That alone makes your job much easier. If you can resist the urge to buy junk food for 1-2 hours a week, or however long you grocery shop, you can resist temptation for the rest of the week (well, except for every time you pass a McDonald's).
This does not mean you should not buy junk food at all, but if you want to have 1 cheat meal a week, buy enough for that one cheat meal and nothing more.
It may be difficult however, to get used to eating healthy. But often you will learn to appreciate the flavor of natural foods sooner than you think. Junk food tends to contain an overabundance of salt and sugar, which overload your taste buds. When you get rid of that overload you will be able to taste natural foods much better.
Now here's the part where you are going to hate me. Here is my list of junk food (it covers more than just candy): processed foods (microwavable foods, canned goods, candy), pastries, refined fruits, vegetables, and grains, sodas, and juices.
You will live a much healthier life eating whole, unrefined foods. For one you will look healthier because your skin, nails, hair, etc. will physically look healthier. You will also feel more energetic because you will maintain the proper nutrition for a fully functioning body.
So, I hope you all keep this in mind the next time you go shopping. You're basically taking all of your temptation to eat unhealthy and shrinking it. I promise you, you can do it, and you can live a healthier life. This will probably be the best advice I can give you to eat healthier, but I hope you all check back for more tips, advice, and information in the future.
Get stronger!
-Nas
For this week, I have 1 simple tip to avoid temptation to eat unhealthy foods. And let's be real, the temptation to eat unhealthy is always there for all of us. Not everyone has the willpower to eat broccoli and kale everyday. But there is this 1 trick we all can call on to reduce the amount of junk food we eat.
So my tip for eating healthier is to not buy as much junk food. I told you it was simple. But simple doesn't mean easy.
But think of it this way, when you buy junk food you have to deal with the temptation to eat it all the time, and sometimes you eat it just because you have it. Now you can reduce that temptation to the amount of time you spend at the store.
That alone makes your job much easier. If you can resist the urge to buy junk food for 1-2 hours a week, or however long you grocery shop, you can resist temptation for the rest of the week (well, except for every time you pass a McDonald's).
This does not mean you should not buy junk food at all, but if you want to have 1 cheat meal a week, buy enough for that one cheat meal and nothing more.
It may be difficult however, to get used to eating healthy. But often you will learn to appreciate the flavor of natural foods sooner than you think. Junk food tends to contain an overabundance of salt and sugar, which overload your taste buds. When you get rid of that overload you will be able to taste natural foods much better.
Now here's the part where you are going to hate me. Here is my list of junk food (it covers more than just candy): processed foods (microwavable foods, canned goods, candy), pastries, refined fruits, vegetables, and grains, sodas, and juices.
You will live a much healthier life eating whole, unrefined foods. For one you will look healthier because your skin, nails, hair, etc. will physically look healthier. You will also feel more energetic because you will maintain the proper nutrition for a fully functioning body.
So, I hope you all keep this in mind the next time you go shopping. You're basically taking all of your temptation to eat unhealthy and shrinking it. I promise you, you can do it, and you can live a healthier life. This will probably be the best advice I can give you to eat healthier, but I hope you all check back for more tips, advice, and information in the future.
Get stronger!
-Nas
Sunday, April 5, 2015
How to Prevent/Treat Diseases Associated With High Cholesterol
Hey Guys!
In this post I want to discuss high cholesterol and the diseases associated with high cholesterol, including atherosclerosis and heart disease.
I know some of you are young and unconcerned about these diseases, but note that you can do more than change your appearance with exercise and nutrition -- you can change your long-term health for the better.
Let me start by saying that cholesterol is essential for normal health. Cholesterol maintains cell membranes and is needed to form bile salts for digestion, vitamin D, and some hormones. Most of the cholesterol present in the human body is made by the body itself. Dietary cholesterol contributes little to overall cholesterol.
There are 2 types of cholesterol -- high density lipoprotein (HDL) and low density lipoprotein (LDL). LDL cholesterol carries cholesterol to the arteries while HDL cholesterol carries it away. Naturally, lower levels of LDL cholesterol and higher levels of HDL cholesterol are optimal. LDL cholesterol is often referred to as "bad cholesterol."
With genetic susceptibility and poor diet, many people suffer from diseases associated with high cholesterol. But there are always changes you can make to prevent or treat these diseases, no matter how susceptible you are to them.
With that said, cholesterol deposits often occur in areas where the blood vessels are weak or strained due to hypertension.
Hypertension is associated with drug and alcohol abuse, lack of exercise, obesity, poor nutrition, and stress. You can improve hypertension by exercising, which relieves stress, burns fat, and improves blood flow. Stretching is also associated with improved blood flow.
On the nutrition side, reduce your intake of alcohol, coffee, and cigarettes. Drink plenty of water and reduce your sodium intake, so eat less processed foods that use sodium heavily as a preservative. Normal use of table salt is healthy. A plant-based diet is also associated with reduced levels of blood pressure.
Getting back to cholesterol, the major dietary factor in increasing cholesterol levels, specifically LDL cholesterol, is saturated fat. The body synthesizes cholesterol from saturated fat. So the easiest change you can make in your diet to reduce cholesterol is eat less sources of saturated fat (generally animal-based foods) with unsaturated and polyunsaturated fats (generally plant-based foods).
One of the problems with cholesterol metabolism is that oxidization of cholesterol increases its rate of forming plaque. Some nutrients that can help with that problem are beta-carotene, zinc, selenium, and vitamins C and E. Soluble fiber also flushes out cholesterol in the intestines.
Getting on to the diseases associated with high cholesterol -- atherosclerosis -- a condition where calcium, cholesterol, and other fatty deposits build within the arteries. This is a serious disease and can lead to further complications.
Those further complications can manifest as heart disease, which refers to a collection of conditions such as congestive heart failure and coronary heart disease, which kill more than a million Americans a year.
These diseases can be prevented or treated with a healthy diet and exercise. A plant-based diet is most beneficial as it is low in LDL cholesterol, and the various vitamins, minerals, and antioxidants strengthen arteries and aid in the proper metabolism of cholesterol.
Also, avoid trans fats that are found in some baked goods, fried foods, and are prevalent in hydrogenated oils. These fats are more dangerous in raising cholesterol than saturated fats.
Regular exercise will improve blood flow, but those who already have atherosclerosis should take it slow since exercise will temporarily heighten blood pressure.
Now vitamin E will be your best friend in preventing and treating these diseases.
Not only does vitamin E strengthen arteries and the heart, it helps prevent the oxidation of cholesterol, reduces the body's need for oxygen, and acts as an anticoagulant.
Your other best friend is sunlight. Sunlight converts cholesterol into vitamin D, and there have been no known cases of anyone overdosing on vitamin D in this manner. Just remember that too much exposure to sunlight can damage the skin.
So, to sum up this entire post, exercise regularly, eat a mainly plant-based diet, avoid processed foods, and most importantly, keep a positive attitude.
I would also like to share with you the foods with the most cholesterol-lowering activity, according to the sixth edition of the Nutrition Almanac. Here is the list in order of most effective to least effective: almonds, apples, avocados, barley, dry beans, carrots, garlic, grapefruit, mushrooms, oats, olive oil, brown rice, soybeans, and walnuts.
So that's it for this post. I hope you all learned from this post, and you have a loved one suffering from high cholesterol and/or its associated diseases, please share this with them. As always, be sure to check back here for more health and fitness advice.
Get Stronger!
-Nas
In this post I want to discuss high cholesterol and the diseases associated with high cholesterol, including atherosclerosis and heart disease.
I know some of you are young and unconcerned about these diseases, but note that you can do more than change your appearance with exercise and nutrition -- you can change your long-term health for the better.
Let me start by saying that cholesterol is essential for normal health. Cholesterol maintains cell membranes and is needed to form bile salts for digestion, vitamin D, and some hormones. Most of the cholesterol present in the human body is made by the body itself. Dietary cholesterol contributes little to overall cholesterol.
There are 2 types of cholesterol -- high density lipoprotein (HDL) and low density lipoprotein (LDL). LDL cholesterol carries cholesterol to the arteries while HDL cholesterol carries it away. Naturally, lower levels of LDL cholesterol and higher levels of HDL cholesterol are optimal. LDL cholesterol is often referred to as "bad cholesterol."
With genetic susceptibility and poor diet, many people suffer from diseases associated with high cholesterol. But there are always changes you can make to prevent or treat these diseases, no matter how susceptible you are to them.
With that said, cholesterol deposits often occur in areas where the blood vessels are weak or strained due to hypertension.
Hypertension is associated with drug and alcohol abuse, lack of exercise, obesity, poor nutrition, and stress. You can improve hypertension by exercising, which relieves stress, burns fat, and improves blood flow. Stretching is also associated with improved blood flow.
On the nutrition side, reduce your intake of alcohol, coffee, and cigarettes. Drink plenty of water and reduce your sodium intake, so eat less processed foods that use sodium heavily as a preservative. Normal use of table salt is healthy. A plant-based diet is also associated with reduced levels of blood pressure.
Getting back to cholesterol, the major dietary factor in increasing cholesterol levels, specifically LDL cholesterol, is saturated fat. The body synthesizes cholesterol from saturated fat. So the easiest change you can make in your diet to reduce cholesterol is eat less sources of saturated fat (generally animal-based foods) with unsaturated and polyunsaturated fats (generally plant-based foods).
One of the problems with cholesterol metabolism is that oxidization of cholesterol increases its rate of forming plaque. Some nutrients that can help with that problem are beta-carotene, zinc, selenium, and vitamins C and E. Soluble fiber also flushes out cholesterol in the intestines.
Getting on to the diseases associated with high cholesterol -- atherosclerosis -- a condition where calcium, cholesterol, and other fatty deposits build within the arteries. This is a serious disease and can lead to further complications.
Those further complications can manifest as heart disease, which refers to a collection of conditions such as congestive heart failure and coronary heart disease, which kill more than a million Americans a year.
These diseases can be prevented or treated with a healthy diet and exercise. A plant-based diet is most beneficial as it is low in LDL cholesterol, and the various vitamins, minerals, and antioxidants strengthen arteries and aid in the proper metabolism of cholesterol.
Also, avoid trans fats that are found in some baked goods, fried foods, and are prevalent in hydrogenated oils. These fats are more dangerous in raising cholesterol than saturated fats.
Regular exercise will improve blood flow, but those who already have atherosclerosis should take it slow since exercise will temporarily heighten blood pressure.
Now vitamin E will be your best friend in preventing and treating these diseases.
Not only does vitamin E strengthen arteries and the heart, it helps prevent the oxidation of cholesterol, reduces the body's need for oxygen, and acts as an anticoagulant.
Your other best friend is sunlight. Sunlight converts cholesterol into vitamin D, and there have been no known cases of anyone overdosing on vitamin D in this manner. Just remember that too much exposure to sunlight can damage the skin.
So, to sum up this entire post, exercise regularly, eat a mainly plant-based diet, avoid processed foods, and most importantly, keep a positive attitude.
I would also like to share with you the foods with the most cholesterol-lowering activity, according to the sixth edition of the Nutrition Almanac. Here is the list in order of most effective to least effective: almonds, apples, avocados, barley, dry beans, carrots, garlic, grapefruit, mushrooms, oats, olive oil, brown rice, soybeans, and walnuts.
So that's it for this post. I hope you all learned from this post, and you have a loved one suffering from high cholesterol and/or its associated diseases, please share this with them. As always, be sure to check back here for more health and fitness advice.
Get Stronger!
-Nas
Wednesday, April 1, 2015
Nutrition Tips for Losing Weight
Hey Guys!
The topic for this month is nutrition. The summer is coming up, hopefully you have been working out hard, and now it is time to start burning that excess fat to showcase the body that you have worked hard towards.
I will not be offering any specific diets or meal plans. My goal is to help you understand nutrition so that you can make educated choices when designing your own meal plan.
With that said, here is my first tip: avoid processed foods. Processed foods are often stripped of their vitamins and minerals that are essential for proper digestion and metabolism. Vitamins and minerals are used to synthesize the various enzymes used in digestion, and are also needed to synthesize stomach acids. In fact, obesity is linked with inadequate nutrition.
If your body cannot properly digest and metabolize the food you consume, that food will be stored as fat. It's that simple. If the food cannot be absorbed it cannot be used. So you will store more fat, but will not have the necessary catalysts to break it down. The result is lack of energy and increased weight.
There are also over 6000 different artificial ingredients used in processed foods to create flavor, texture, color, act as preservatives, etc. These chemicals are toxic to the body. They can harm the skin, internal organs, and digestive tract. Your body then needs vitamins and minerals to flush these toxins out, which are lacking in processed foods.
So if you eat whole, unrefined foods such as whole wheat bread, brown rice, or fresh fruits and vegetables, you will get the vitamins and minerals you need without an abundance of sugar and toxins that are not healthy at all.
Whole foods are also not stripped of fiber, which is necessary for the health of the digestive tract. Also, because of the fiber, you will feel full longer and therefore eat less.
Next tip -- drink only water. Your body is comprised mostly of water. Water is used in virtually every bodily function, including digestion and metabolism. The best way to hydrate yourself is through drinking water. Sodas, juices, coffee, alcohol, etc, are not as effective in hydrating the body. In fact, sodas, coffee, and alcohol are all diuretics, meaning they flush water out of your system.
When you lose water from diuretics you also lose many of the vitamins and minerals in your body that are water soluble (carried in water). Coffee and alcohol consumption also increase the need for various vitamins and minerals because they affect the body in unnatural ways.
It is also not a good idea to drink your calories either. Sodas and juices are often high in sugar, but they do not satisfy your hunger even slightly. If you cut out sodas and juices you will eat the same amount, but consume fewer calories.
My final tip is to eat a little less every day. Reduce your carbohydrates little by little. It is not a good idea to drastically reduce the amount of calories you consume. Your body will simply respond by storing everything as fat (exaggeration, but you get the point). It is sort of a survival mode. The human body has evolved to survive periods of famine by storing fat and using less energy when food sources are limited.
Low-calorie diets like that also put the body in a state of ketosis where the body burns about 60% fat and 40% muscle for energy. So you may lose weight, but a lot of that weight is muscle mass, so you won't actually look leaner.
The most effective method for losing weight is to reduce your caloric intake little by little to keep your body out of starvation mode and ketosis.
I'll stop there. If you make these 3 changes you will be well on your way to a much healthier you regardless of genetics or metabolic rate. Hope that helps.
Get Stronger!
-Nas
The topic for this month is nutrition. The summer is coming up, hopefully you have been working out hard, and now it is time to start burning that excess fat to showcase the body that you have worked hard towards.
I will not be offering any specific diets or meal plans. My goal is to help you understand nutrition so that you can make educated choices when designing your own meal plan.
With that said, here is my first tip: avoid processed foods. Processed foods are often stripped of their vitamins and minerals that are essential for proper digestion and metabolism. Vitamins and minerals are used to synthesize the various enzymes used in digestion, and are also needed to synthesize stomach acids. In fact, obesity is linked with inadequate nutrition.
If your body cannot properly digest and metabolize the food you consume, that food will be stored as fat. It's that simple. If the food cannot be absorbed it cannot be used. So you will store more fat, but will not have the necessary catalysts to break it down. The result is lack of energy and increased weight.
There are also over 6000 different artificial ingredients used in processed foods to create flavor, texture, color, act as preservatives, etc. These chemicals are toxic to the body. They can harm the skin, internal organs, and digestive tract. Your body then needs vitamins and minerals to flush these toxins out, which are lacking in processed foods.
So if you eat whole, unrefined foods such as whole wheat bread, brown rice, or fresh fruits and vegetables, you will get the vitamins and minerals you need without an abundance of sugar and toxins that are not healthy at all.
Whole foods are also not stripped of fiber, which is necessary for the health of the digestive tract. Also, because of the fiber, you will feel full longer and therefore eat less.
Next tip -- drink only water. Your body is comprised mostly of water. Water is used in virtually every bodily function, including digestion and metabolism. The best way to hydrate yourself is through drinking water. Sodas, juices, coffee, alcohol, etc, are not as effective in hydrating the body. In fact, sodas, coffee, and alcohol are all diuretics, meaning they flush water out of your system.
When you lose water from diuretics you also lose many of the vitamins and minerals in your body that are water soluble (carried in water). Coffee and alcohol consumption also increase the need for various vitamins and minerals because they affect the body in unnatural ways.
It is also not a good idea to drink your calories either. Sodas and juices are often high in sugar, but they do not satisfy your hunger even slightly. If you cut out sodas and juices you will eat the same amount, but consume fewer calories.
My final tip is to eat a little less every day. Reduce your carbohydrates little by little. It is not a good idea to drastically reduce the amount of calories you consume. Your body will simply respond by storing everything as fat (exaggeration, but you get the point). It is sort of a survival mode. The human body has evolved to survive periods of famine by storing fat and using less energy when food sources are limited.
Low-calorie diets like that also put the body in a state of ketosis where the body burns about 60% fat and 40% muscle for energy. So you may lose weight, but a lot of that weight is muscle mass, so you won't actually look leaner.
The most effective method for losing weight is to reduce your caloric intake little by little to keep your body out of starvation mode and ketosis.
I'll stop there. If you make these 3 changes you will be well on your way to a much healthier you regardless of genetics or metabolic rate. Hope that helps.
Get Stronger!
-Nas
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