Browsing: Obesity

Fast Food Is NOT The Reason For Obesity!

On the KTLA news the other day, reporters referred to a study conducted by Cornell University Food & Brand Lab published in Obesity Science and Practice. They found that fast food and junk food are not the reasons why more than 40% of adults in this country are overweight or obese. Naturally these foods are for the most part unhealthy for the body, especially since they pack an awful caloric punch, the study finds the main reason for weight gain comes down to overeating.

In other words, taking in too many calories than the body needs to function effectively. When this happens, the excess calories are packed away onto the body in the form of fat. If you overeat on a regular basis, which many people do, the only alternative that will happen is the number on the scale will increase bit by bit, week by week.

Study Shows Fast Food Is NOT The Reason For Obesity!

Does that mean that it's fine to eat junk food like chips, soda, and juice, along with large orders of french fries and burgers from the local fast food restaurant? Again the most important thing to keep in mind is the number of calories consumed at one sitting.

Say for instance your daily target to maintain your current body weight is 1,700 calories. In other words that means from the moment you wake up until you go to sleep, 1,700 calories is all you should be putting into the body.

Now fast forward to lunchtime and you decide to stop at the local Carl's Jr hamburger spot you decide to order your favorite meal which happens to be a double western bacon cheeseburger combo with large french fries and a soda. This one meal totals a whopping 1,790 calories!

Even if you were not going to eat one other thing for the entire day, you've already gone over your daily calorie allowance. That's not to mention if you refilled your soda, ordered a dessert, or any other types of additional items that tempted you when placing your order.

Back to the business at hand. Since total calories are of most importance, this should be what you focus on whatever you decide on eating. That double bacon western combo really should not be chosen, especially since you found out exactly how powerful the calorie count is. However if you cut that meal exactly in half, you'll end up with 895 calories which is much more manageable and still leaves you with 705 calories for the rest of the day.

Yes it will be difficult to eat half a fast food combo meal unless you have someone right there to split it with you. But again, the choices you make come down to your shoulders. Instead of putting yourself in that temptation position, especially when you are hungry, do not go to places where you will be forced to decide between what you may have been using to eat, or something more healthy.

By doing this you will make this issue much more conducive to weight loss, or at least weight management, and get a better handle on healthy nutrition instead of having to deal with the reason for obesity.

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Cut Out Sugar and Eat Saturated Fats to Fight Obesity – Part 1

Quit sugar, eat MORE fat, and become slimmer and healthier .

It has been reckoned that in the UK (2016) nearly six out of ten women and two-thirds of men are overweight. Dietary guidelines are to eat lots of carbohydrates, consume little so-called 'heart disease-causing' saturated fats like butter and whole milk, to eat 'low-fat' foods, and to make sure five fruits and vegetables are eaten every day.

It is clear that most of this dietary advice is not working. The part about fruit and vegetables is fine because those foods are sources of healthy dietary fiber, vitamins and minerals.

The obesity epidemic is out of control. Yet many people do their best to 'eat less' and to 'exercise more'. But we continue to get fatter and heavier. The only thing that the dietary guidelines seem to be doing is to fuel a 'billion-pound diet industry'. The population is turning into one of “sugar-craving, disappointed yo-yo dieters”.

Thankfully, this health disaster may now be at a turning point. South African and US scientists have shown that the ignorantly promoted 'low-fat, more carbohydrate' diet recommended by food experts has been extremely ineffective. It even looks like these recommendations could be directly to blame for the obesity crisis.

The new thinking is that, regardless of weight , we should be eating MORE fat, not less, and severely restricting if not cutting out equivalent sugars. Typical among these sugars are common sucrose (table sugar) and the very unhealthy fructose.

Leading UK cardiologist Dr. Aseem Malhotra , has set out the case for a radical change of thinking to bring in a low-carbohydrate diet that is high in natural saturated fats. This could actually be the key to ending the obesity epidemic and reducing the escalation of heart disease and type 2 diabetes.

A 'low-carbohydrate, healthy fat' diet could be the way out of sugar addiction and the key to losing weight and staying slim forever.

This new approach is about re-thinking what we eat, starting with stopping eating sugar-rich foods. Unfortunately, most people eat the equivalent of 22 teaspoons of sugar every day. The trouble is that sweet things are very addictive – they are like opiates.

The sugary, carbohydrate-rich diets we have depended on for years, together with all the fancy snacks available, have left many of us 'hooked' on sugar. But it is not only sweet treasures that get us hooked. It is also the 'complex carbohydrates' such as starch – which break down into simple sugars – that maintain our cravings.

All processed foods contain sugar. If you're read the labels' you may be started to discover just how much sugar is added to packaged, canned and bottled products.

With sugars playing such a big part in our lives, it seems impossible to quit them. That is the opiate link.

Continued in Part 2 …

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Cut Out Sugar and Eat Saturated Fats to Fight Obesity – Part 2

Quit sugar, eat MORE fat, and become slimmer and healthier.

The healthiest and probably the easiest way to lose weight and help fight the obesity crisis is to take up a diet that is 'low in sugary carbohydrates and high in healthy fats'.

As mentioned in Part 1, this way of eating is against the dietary advice from government health departments and dietitians. However, the 'high natural fat, low sugar' diet is a medically accepted regimen that is appealing to the backing of health experts worldwide.

In fact, this new diet has a very large social media following. It has many respected medical experts stating that it is the 'only' healthy way to lose weight, fight obesity, heart disease, and type 2 diabetes.

For example, the US dietitian Dr Gary Taubes argues that tackling obesity is not about eating less, but 'what' is consumed. He is emphatic that low carbohydrate, high fat diet is the answer.

Actually, a similar diet based on limited sugary carbohydrates was popularized by the British undertaker William Banting in the nineteenth century. He himself was obese, and the change of diet worked wonders for him. The Banting diet spread through Europe, and in Scandinavia banta remains the main verb for 'to be on a diet' .

The new but similar 'low carbohydrate, high fat' diet is not a short-term 'miracle fat and weight loss' program. It is a long-term way to eat healthily.

In some cases, obese people have reported losing up to a stone in weight in four weeks. Amazingly, they did not count calories, and hardly ever felt hungry. The suppression of hunger is thought to be due to the way that the body processes foods in different ways.

For instance, with a diet that predominately consist of starchy and sugary carbohydrates, these are converted into glucose that the body uses as its primary energy source. Any excess sugar becomes fat and is stored for future use.

However, if carbohydrates are severely restricted in the diet, the body then has to use fuel other than glucose for energy. This is usually from stored fat in the body and from any fats in food ateen. In fact, there is little physiological requirement for carbohydrates, and non whatsoever for sugars.

Experts say that the key part of a 'low carbohydrate, high fat' diet is to limit total carbohydrates to a maximum of 50 grams each day. That will free the body from sugar addiction and help with weight loss in a natural way.

The trouble is that cutting right down on carbohydrates is not easy. However, when healthy fats are eaten, cravings are reduced because of the stomach feet full.

Active people who are on their feet most of the day can actually eat up to 120 grams of carbohydrates a day and still benefit because they burn off the extra glucose. Unfortunately for those with a sweet tooth, these figures for carbohydrates intake apply only to those from whole foods such vegetables, fruits, pulses, and nuts. These foods contain carbohydrates that are full of nutrients that metabolize slowly.

Sweet foods with sucrose and fructose, or those made of starch like potatoes, are forbidden. The best thing however is that the number of calories in food do not count in 'low carbohydrate, high fat' diets. Who likes counting them anyway? The balance of nutrients and healthy fats prevents craving.

Sugar addicts will not find the switch over easy. They are advised to concentrate on portion control for proteins and fats, and gradually reduce the intake of starchy vegetables such as potatoes and parsnips.

In the end, one has to reappraise old notions about nutrition.

Continued in Part 3.

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Cut Out Sugar and Eat Saturated Fats to Fight Obesity – Part 3

Quit sugar, eat more fat, and become slimmer and healthier.

Adapting to a sugar-free diet that has far fewer carbohydrates than today's obesity-boosting 'normal' diets means having to substitute sugars with something else. That 'something' is healthy fats.

It may seem to be rather counter-intuitive to eat fats in order to prevent obesity and lose weight because it goes against dietary advice issued by health bodies and governments. That advice is to make carbohydrates 50 per cent of our diets and to limit the amount of saturated fats that we eat.

This advice is now under scrutiny, and may turn out to be the 'direct cause' of the obsesity epidemic.

Everywhere you go – in supermarkets, at newsstands, in cafés and restaurants – we encounter them: sugar-loaded food and drink. There are tempting chocolate bars; there are cans of fizzy drinks; there are cakes and buns seemingly everywhere.

Even staple foods such as bread, pasta, and potatoes hide their sugar content. That is because these foods are 'complex' carbohydrates, which can break down to become the monosaccharide sugar glucose in the blood. If you are not active, the body converts this high-energy sugar into fatty tissue under the skin.

Also, because many of us eat convenience 'processed' foods, we became loaded with another monosaccharide sugar called fructose. This particular sugar is much worse than glucose for health because it does not get used up as energy. Instead, it goes straight to the liver where it is converted into dangerous 'visceral' fat around internal organs.

Even worse, fructose is now understood to be just as bad as excess alcohol is in damage the liver. The rise in liver damage among populations appears to be attributed to excessive fructose intake. Fructose is added to processed foods for flavoring and other purposes too numerous to mention.

Indeed, in countries such as the UK, net alcohol consumption has actually fallen over the past two decades – yet liver damage is rising.

The good news is that with the 'low carbohydrate, healthy fat' diet we can now begin the fight back against obesity. Healthy fats are now the new secret weapon against sugar cravings.

There are many respected studies showing that fats are indeed very healthy for us.

The dietary change from carbohydrates to fats is what most people find difficult to understand as well as to implement. This is because snacking on nuts or tubs of yogurt all day will not help to lose weight because these foods contain many calories.

The 'low carbohydrate, healthy fat' diet is designed to keep carbohydrates low intake for those wanting to lose weight. This is set at a maximum of 50 grams a day of carbohydrates for sedentary people, and up to 120 grams for active people.

If weight loss is not of concern but eating healthy is, consuming 120 grams of carbohydrates each day will be fine.

Here is an example of a 'low carbohydrate, healthy fat' meal, so that you can get an idea of ​​the kinds of foods in this new diet plan:

  • Protein : poultry, fish, meat (beef, pork, lamb, venison, etc): 100-150 grams per meal.
  • Vegetables : as many varieties and as much as is needed.
  • Eggs : up to three each day. Egg size is irrelevant.
  • Fats : a large handful of nuts (not peanuts unfortunately, except unsalted), or 2 to 3 tablespoons olive oil; 1 tablespoon of butter or coconut oil; 30-50 grams of cheese; 3 tablespoons of full fat yogurt; 3 tablespoons of cream.
  • Fruits : only berries such as blueberries, blackberries, strawberries, raspberries. 80 grams per day. (Apple and pear pulp contains fructose.)
  • Carbohydrates : none if you want to lose weight. However, if you are fairly active, a fist-size portion of cooked, dens vegetables per day is acceptable. Options are: sweet potatoes, carrots, beets, parsnips, lentils, quinoa, or buckwheat.

By the way, this diet plan allows you to have a 'Full English' fry-up! A couple of eggs fried in butter or coconut oil, two or three slices of bacon, one sausage made at at least 80 per-cent meat, tomatoes, and a flat mushroom, making a perfect meal to start the day.

That sounds like a good way to begin the fight back against obesity.

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Is Fat and Not Sugar to Blame for Obesity?

The vast amount of sugar consumed in the modern Western diet that is contained in processed foods and sweetened drinks is causing obesity and other health problems such as type 2 diabetes and heart disease. That is the current thinking. But what if this is wrong?

Results of a large study of over 132,000 people across Britain by scientists at Glasgow University suggests that sugar shares little to expanding waistlines. This obviously goes against current thinking on the causes of being overweight.

Published in the International Journal of Epidemiology, the study results show that overweight men and women ate 14 per cent more fat than people of normal weight.

The study found that sugar accounted for 22 per cent of their energy intake compared to 23.4 per cent of slimmer volunteers in the study.

These results go against blaming sugar for the weight crisis. If they are right, matters will get worse when the expected new health guidelines telling people to eat more fat and less sugar come in. There is also the possibility that foods containing sugar will be taxed.

What can be made of the Glasgow University study results?

The study scientists analyzed the dietary habits of 132,479 men and women taking part in a research project called 'UK Biobank', a large database of medical data and tissue samples. They looked at the kinds of foods making up the daily energy intake of the volunteers.

The trouble is that the foods eat by the overweight people included 'unhealthy' fats that are common in processed foods.

Calories from fats, sugars and proteins are not equal. Weight gain can be caused by eating metabolically harmful calories such as net carbohydrates, which is the total carbohydrates minus fiber.

The coming new health guidelines will be about consuming 'healthy' fats such as those occurring in eggs, avocados, coconuts, walnuts, and in products such as milk, cheese and butter from grass-fed cows. No doubt the diets of the overweight people in the study consist of junk food, pizzas, processed convenience foods and the like.

The Glasgow study is a welcome addition to the obesity debate, but to draw the conclusion that all fats cause obesity, and that sugar is not to blame, is too simplistic and a possible dangerous statement.

Clearly further research bought to be done, but the current health guidelines telling people to limit saturated 'healthy' fat intake and eat lots of carbohydrates seems to be the root cause of today's obesity crisis.

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Leptin: The Satiety Hormone

Leptin, also called satiety hormone, is made by adipose (fat) cells that helps to regulate energy balance by controlling hunger. Leptin is opposed to the actions of ghrelin, called hunger hormone. Both hormones act on receptors in the arcuate nucleus of the hypothalamus to regulate appetite to achieve energy balance. The regulation of fat stores is deemed to be the primary function of leptin but it also plays in other physiological processes. Beside adipose cells, it is also produced by placenta, ovaries, skeletal muscles, stomach, mammary epithelial cells, and bone marrow.

It circulates in blood in free form and bound to proteins. Leptin levels in blood are higher between midnight and early morning, possibly suppressing appetite during the night. The diurnal rhythm of blood leptin levels may be modified by meal-timing.

Functions of leptin –

The following are important functions of leptin:

• Primarily, leptin regulates food intake and body weight. It acts on the specific receptors in the hypothalamus to inhibit appetite. When fat mass decreases, the level of plasma leptin falls so that appetite is stimulated until the fat mass is recovered. There is also a decrease in body temperature and energy expenditure is suppressed. Conversely, when fat mass increases, so do leptin levels, thereby suppressing appetite until weight loss occurs. Thus leptin regulates energy intake and fat stores so that weight is maintained within a relatively narrow range.

• Leptin also seems to play an important role in modulating the sunset of puberty. For example, undernourished and thin girls take longer to reach puberty than normal girls. Thin girls often fail to ovulate or release an egg from an ovary during menstruation cycles. Reproductive growth and fat stores are, therefore, vital in the regulation of reproduction.

Leptin resistance –

Among many factors involved in the causation of obesity, an important factors is leptin resistance. Many believe that leptin resistance is the leading driver of fat gain in humans.

The main function of leptin is sending a signal to the brain, “telling” it how much fat is stored in the body's fat cells. Since leptin is primarily produced by fat cells, obese people have very high levels of leptin. Given the way leptin is supposed to work, these people should not be eating because their brain should know that they have plenty of energy stored. But the problem is that the leptin signal is not working. As a result, there's a whole lot of leptin floating around that the brain does not “see” that it is there. This condition is known as leptin resistance. It is now believed to be the main biological abnormality in human obesity.

Therefore, leptin resistance makes the brain change our behavior in order to regain fat that the brain thinks is missing. The brain thinks that we must eat so that we do not starve to death. Simultaneously, the brain also thinks we need to conserve energy, so it makes us feel lazier and then makes us burn fewer calories at rest.

Losing weight reduces fat mass, which leads to a significant reduction in leptin levels. When leptin goes down, these leads to hunger, increased appetite, reduced motivation to exercise and decreased amount of calories burned at rest. Basically, the reduced leptin makes the brain think it is starving and so it initiates all sorts of powerful mechanisms to regain that lost body fat.

In other words, the brain actively defends the higher amount of fat mass by compelling us to eat back the lost weight. That is the main reason why yo-yo diets fail to yield the results as the dieters lose a significant amount of fat, only to gain it back.

How to regulate leptin hormone? –

Although leptin resistance is a complex problem, it is not an irreversible one. The following factors will help improve leptin response:

• Reduce sugar and fructose consumption – Minimize using simple starches, refined foods, sugar and fructose. Fructose is a major contributor to insulin and leptin resistance. Fructose disrupts the signals of insulin and leptin, generally by over-taxing the liver because fructose is primarily shuttled to the liver for processing, whereas glucose is primarily shuttled to muscle and fat cells. By reducing the consumption of white sugar and high-fructose corn syrup, we allow liver to do other things like burning fat

• Do not skip breakfast- Your breakfast should include large protein and healthy fats. This Promotes satiety and gives the body the building blocks to build the hormone.

• Optimize sleep – Try to be in bed by ten o'clock in the night. Take steps to optimize your sleep.

• Avoid frequent eating- When you are constantly eating, even small amounts during the day, it keeps your liver working and does not give hormones a break. Try to space meals at least 3-4 hours apart and do not eat for at least 3-4 hours before bed. This includes drinks with calories but herbal teas, water, coffee or tea without cream or sugar is fine.

• Exercise regularly- Your workout should include both aerobic exercise and strength training.

• Take more Omegs-3s – Take more Omega-3s by consuming fish, grass fed meats, chia seeds and minimize your Omega-6 consumption by consuming less of vegetable oils, conventional meats, grains, etc. to get lower inflation and help support healthy leptin levels.

The bottom line –

It is evidently clear that leptin – the satiety hormone – plays an equally important role in regulating hunger as is done by ghrelin. Recently, lot of importance has been attached to leptin resistance in humans, which is now considered to be the driving factor in causing overweight and obesity. There are many factors responsible for causing leptin resistance in humans. The majority of these factors are related to our lifestyle. Initiating positive changes in our lifestyle will help regulate the release of leptin hormone, thereby striking a balance between food intake and body weight.

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Ways of Preventing Childhood Obesity

What Causes Childhood Obesity?

Childhood obesity has become prevalent in developed countries. One fourth of the children in the US are overweight, and 11% are obese. There is evidence that excessive sugar intake, larger portion size, and the decline in outdoor and physical activity play key rods contributing to the rising rates of obesity worldwide. Here, both over-consumption of calories and reduced physical activity are factors in childhood obesity.

What is the best way to cure childhood obesity?

Prevention is the best cure for childhood obesity. Obesity can be control through many strategic interventions which include creating the right environment, imbibing physical exercise, and diet. Most of these strategies can be started at home while some can happen at school as children spend much time at school. After-school care services can play a significant role in influencing the diet and physical activity for children at an early age. The faster the plan is initiated, the better for today's generation.

What are the causes of childhood obesity?

Although the exact factors supporting child obesity are not entirely understood, it is a proven fact that obesity may occur when the energy intake exceeds the energy spent by children. Genetic factors also play a role in childhood obesity, but it is not the only factor to looked when trying to determine what causes obesity in children. Different outside factors like environmental factors, lifestyle preferences, and cultural conditions are also reasons for the rise in childhood obesity. The following are being considered as factors as well:

Behavioral and social factors

1. Diet: improper regulation of Calorie intake can be a factor as children consume foods of high calories but do not spend it in activities.

2. Fat Intake: Studies show that the fat intake has decreased in some parts while increased in some areas of the country. However, children have a robust system that burns fat efficiently. It can not be an isolating factor.

3. Other dietary factors: Soft drink intake by children has increased during the past decades and has been a significant cause of the obesity and type II diabetes. However, no comprehensive studies have been published as of now.

4. Physical Activity: Numerous studies have shown that nonphysical activities like watching TV and playing video games have contributed much to an obese population. Parents often encouraged their children to watch television and spend more time inside the home so that they can complete their work and babysit at the same time. Many children have recorded low participation rates in sports and physical education which has added to their chances to become obese.

What are the ways to prevent childhood Obesity?

Having a neighborhood that has a big and safe place to play sports as well as a school which encourages physical activities as a part of school work is the first step to getting children out in the open. A home where physical activity is considered necessary, and the right diet is encouraged will decrease the chances of a child becoming obese drastically. Less time in front of the television and family dinners at the table instead of the TV will be helpful as advertisers are targeting this age group influencing their eating habits to a great extent.

Obesity is a disorder that has multiple causes including depression and the physical and mental health of obese children. Cardio and digestive diseases in adulthood are common in obese children. Over-consumption of calories and reduced physical activity is believed to be the main factors in the occurrence of childhood obesity.

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Obesity Surgery Risks To Be Aware Of

In order to lose weight, you need to make some serious changes to your lifestyle. Excess weight is a risk in itself. It is known to be a major cause of diabetes, stroke, heart diseases and some types of cancers. Obesity can severely damage a person's quality of life and in the long term cause depression too. Drastic improvements in food habits and regular exercise are the key to a healthy life and weight. However, in some cases, this does not help. This is exactly where medical interventions such as weight loss surgery can help. These surgeries ensure that the food intake is reduced and the person feels full sooner.

Well, just like any other surgery, obesity surgery has its own risks. Since the weight loss is not gradual, it has greater risks.

Here are some of the risks involved in obesity surgery

Complications immediately after surgery

Complications can occur immediately after the surgery or even during surgery. Infection is one of the most common complications. It affects one in twenty people that undergo this surgery. Blood clots appearing in the legs or lungs are another known complication. This affects one in a hundred people. Lastly, there could be bleeding. This affects one in a hundred people.

Excess skin

This surgery removes the excess fat from the body. But however, with the removal of the excess fat, the skin sags and is not as tight or firm as it used to be. This means that after the surgery, you will be left with excess folds of skin especially on the tummy, hips and limbs. Cosmetic surgery is used to remove this excess skin and make your obesity surgery worth it.

Gallstones

Typically ten months after the surgery, around 1 in 12 people develop gall stones. These stones are made of cholesterol and form in the gall bladder. There are no noticeable symptoms that indicate the formation of gallstones. They became trapped in a duct and cause irritation and inflammation in the bladder.

Psychological effects

There are a number of psychological effects of rapid weight loss. The very first is the feeling of extreme happiness! The improvements in your overall appearance are very appealing and it puts you on the top of the world. Many of the health related issues are sorted out and you feel at ease due to drastic improvement in your quality of life too.

It's important to note that it could take months for patients to resume their daily activities and would be required to be on a liquid diet following the surgery. Solid food will be introduced slowly a per the doctor's recommendation.

Overall, weight loss is essential for health and happiness, but surgery will only be considered for those who have tried all other means such as exercise, diet control and medications. Surgical interventions are always considered as the final option. You should discuss all your non-surgical treatment options before you decide. The potential benefits of this surgery are greatly outweigh the risks depending on the overall health and lifestyle of the patient.

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Self-Hatred of Celestial, Human Body in a Materialistic Drama

Hating your body is like hating your eternal being. Do you hate your body?

'Of course not. I just love it '- you may answer.

I know that it is so easy to write and say but difficult to feel that.

I may announce that I hate my body.

Is it something wrong to assume my bad attitude here? I am not scared to escape

from the truth, I want to face it.

One thing is clear: it is good to hate your body.

Yes, this is starting point to get rid of negativity from the mind and end up your personal drama.

Do you think that self-proclaimed gurus who teach that negative emotions are part of us are right?

Moreover, negative experiences are like a ticking bomb inside of a soul.

If you keep feelings inside such as sadness, hurt, betrayal, you are holding toxicity.

Does self-hatred exist? Yes, for the moment those feelings are playing a role to be a part of us.

Like a doll starts to give an audience sort of illusion of a real girl. But humans never question the fact that this little girl is fake and non-human.

If we move beyond our limited perspective, we get a desire to know the truth.

I am sure you want to know the truth right now …

As you are essential, eternal individual being, you might see things from different angles.

First of all, you may reject the truth.

So, what I see, feel and notice is that negative feelings do not belong to humans.

An authentic, real positive feelings have more delightful, enrich, strong quality,

unknown for humanity these days.

That's simple: observe, acknowledge, get rid of toxicity.

In other words, you will discover inner strength, happiness, and freedom.

Maybe you are fat; maybe you are too slim, too bulky. What do you think and feel about your body then?

You do not want to be there. You believe in those lies, and you want to leave it, or at least change it into another one.

Would you feel safe if you left your body? If you are honest with yourself and listen to your heart, you feel naked, cold and unprotected.

Right now I think that it is never a good idea to leave your body. Without your body, your life force energy gets lost.

But if you decide to take a challenge and end up this drama, a glimpse of hope is still inside of your heart.

The most important thing in human existence is to be present in your body.

Then you are resilient to life and able to expand your strength, freedom, and happiness.

Any, hating a body is only transient state of being.

Only if you do essential work, then you end up with hatred for good.

When you end up with your emotional problems, you are free.

But this is a process of constant work and self-evaluation

I encourage you: 'Feel your being.'

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Potatoes and Weight Loss

How long have potatoes been a staple of nearly every country in the developed world? Well I do not know either, but I do know that during the Irish Potato Famine (1845-1852) also known as Gorta Mór or the Great Hunger approximately 1 million people died and a million more emigrated from Ireland to escape the famine which had devastated the Irish economy.

The humble spud has become an important component of most dinner tables, but is it really all that healthy?

Potatoes are very high in long carbohydrates and starches. Sometimes every single digestible starch is historically broken down into simple sugars in the body. The sugar is then assimilated into the blood, raising the blood glucose levels. And this in turn increases the secretion and production of insulin, which is our fat storing hormone.

Insulin is secreted in the pancreas in large amounts. It produces fat burning and stores numerous nutrients in fat cells. After some time, this may bring about an apparent deficiency of supplements in the blood, and this brings about building up of hunger, and a yearning for something sweet. At this point people eat again, and the process will start all over again, therefore, this vicious cycle brings about weight gain.

Then again, a low consumption of carbs gives you a lower, steadier blood glucose, and reduces the amounts of insulin produced by the pancreas. This triggers the release of fat from your fat stores and also increases fat burning. This naturally brings about fat loss, particularly around the belly in abdominally obese people.

Unfortunately, what we all need to face up to, is the fact is that we live in a nation of growing obesity. Statistics indicate that obesity has doubled since 1980. The latest figures from the CDC show that more than one-third (34.9% or 78.6 million) of US adults are obese. Obesity has been cited as a contributing factor to between 100,000-400,000 deaths in the United States per year costing society an estimated $ 117 billion in direct costs, and accounts for 6% to 12% of national health care expenses in the United States.

Currently our fitness level is estimated using a calculation known as BMI (Body / Mass Index) BMI is defined as the body mass divided by the square of the body height, and is universally expressed in units of kg / m2, resulting from mass in kilograms and height in meters.

Of, late there has been some discussion within the medical fraternity around the accuracy of the BMI test. Given the fact that we all carry different amounts of muscle and fat, and they both have different densities and weight the measurement must logically become inaccurate.

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The Process of Recovering From Bariatric Surgery

Bariatric surgery, also known as weight loss surgery, involves a wide variety of procedures designed to reduce the volume of fat in a person's body. For some, one method is called Gastric Bypass Surgery. The method that is used is often dependent on the patient's required degree of weight loss and medical history. Patients typically take at least a couple of weeks to a month to recover completely from the effects of bariatric surgery.

Immediately After Surgery

In the immediate aftermath of bariatric surgery, patients often spend a couple of days recovering in the hospital and longer if any unforeseen complications develop. The patient's vitality is monitored closely and the patient is normally encouraged to perform a couple of simple exercises to help reduce the possibility of complications. It is not uncommon to experience post-surgery symptoms such as nausea, pain, vomiting, flatulence, and other symptoms after surgery. If you feel like you are experiencing anything for a prolonged period of time, consult your doctors and nurses.

After discharge

You will need to follow a rigid diet and exercise schedule in the immediate aftermath of your surgery. Your doctor will provide you with a comprehensive liquid diet plan to follow for at least 4-8 weeks before you can start eating solid foods again. Patients are expected to commit to healthy habits in order to reap the benefits of their surgery and if possible, lose even more excess weight.

Most patients visit their doctors on a bi-weekly basis right after the surgery for checkups. Your instructions will be based on your personal requirements. The time between appointments will gradually increase and become an annual affair after the first year.

Exercise

During the first couple of days after surgery, you should do no more than light walking for short periods. You will not have any energy as your body will be adjusting to your new diet. You will be resting for most of this period.

During the first few weeks after surgery, feeling a little weak and getting tired easily is quite normal. Here, your exercise regimen should be limited to light activities such as short walks. You will need to be physically active to speed up the recovery process, but be careful of over endeavor. Avoid any forms of strenuous exercise. Patients are normally advised to walk at least three times a day for no more than ten minutes at a time. Going to the gym is not advised at this stage, but check with your surgeon to see if it's possible.

After the first 2-3 weeks, your surgeon will typically approve of increased physical activity based on your fitness levels. Most patients find water aerobics to be an excellent option as it is a good form of cardiovascular exercise while being easy on your weight-bearing joints. Low-impact aerobic exercises are typically good during this stage.

After 2-3 months, you will normally be allowed to intensify your exercise routine, but heavy lifting will be very much a no go. You can typically start jogging at this stage and increase the amount of aerobic exercises. Most surgeons typically advise patients to avoid weight lifting for at least six months after surgery.

Diet

Following a specific diet is often the most crucial aspect of your recovery. You will not be able to eat any solid foods for at least four weeks, but most patients begin eating solids only after 6-8 weeks.

You will not be able to eat for the first couple of days after surgery and you probably will not feel like eating anyway. Your initial medical requirements may be as low as one ounce at first. For the first couple of weeks, your liquid food should be mostly water-like. Adding powdered protein to this mixture is of utmost importance. Your body needs at least 80mg of proteins per day and this is harder to maintain during the first two weeks after surgery, but important regardless. In this period, patients are typically advised to sup a few ounces of their meals on an hourly basis instead of drinking all at once, as the body will be unable to handle it. Your blender will become your best friend at this point.

Consider Protein Powder, Liquid Protein, or High Protein Ready to Go Meals

Starting from the third week onwards, your liquids can thicker but even small solid bits are a complete no go. Avoid carbonated drinks and caffeine like the plague. Consumption of caffeine is one of the number one causes for readmission of patients. You will typically be advised to consume meals no larger three ounces at least four times a day. You will also feel full very quickly. The common foods at this point involve pureed meats, finely grounded fresh fruits, yogurt smoothies, and cream soups.

Doctors normally give patients the go ahead to eat solid foods about two months after the surgery. Patients are unable to tolerate spicy and crunch foods immediately after starting solids. You will have to eat food that is completely cooked, and avoid anything raw as raw foods may be too much for your system. Consult your doctor and devise a proper diet plan.

Support groups

Adjusting to a completely new lifestyle after surgery can be a difficult process both emotionally and physically. Consider joining a bariatric support group in order to aid your recovery and improve your mental well-being. Numerous patients have reported that their quality of life improved after joining support groups. You will be able to voice your views and the difficulties you face in a safe environment where people will really understand what you are talking about.

Recovery is a long and arduous process so it is essential that you remain mentally strong. Remember that surgery is not a quick fix, but the first step in the entire weight loss process. There's a reason why doctors and hospitals drone on about making lifestyle changes after the surgery in order to see enhanced results. Without a fixed diet and exercise regimen you are illegally to see any significant changes in the months following your surgery. The patients who experience the most success are the ones who have committed completely to the idea of ​​lifestyle adjustment.

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What Is Your Obesity Delivery Method?

Wow this sounds like a bit of a cruel question, but it is a vitally important question to ask yourself if you are struggling with your weight and you would like to stop the obesity cycle.

Also the question may seem obvious but it is more complex than first meets the eye.

There are 4 obesity delivery methods.

  1. Sugar rich foods, which include wheat, rice and potatoes. All of these foods quickly convert to glucose in your blood stream and then in triglycerides, also known as fats.
  2. Junk foods which are heavy in the omega 6 industrial oils which play havoc with your arms and are also stored as fat, and are made worse by usually being consumed with sugar. ie pizza and cola.
  3. Insufficient movement, while exercise is a poor way to lose weight it is important for the proper functioning of your whole body, especially your cardio vascular system, your immune system, your hormones and your emotional state.
  4. If you have problems with your hormones obesity can be a consequence. An under active thyroid is the most well-known, wrong levels or testosterone, oestrogen and progesterone will cause weight gain, plus the stress hormone cortisol can cause food cravings and melatonin the sleep hormone if not being produced properly will result in lack of sleep and weight gain.
  5. Your mind. While it's not possible to consume calories through your brain, this is where all your decisions are made and all your emotions are experienced.

The solution is never easy or simple despite the ads claiming miracle weight loss supplements or gadgets. Best avoided at all costs!

You need the right information and the right advice. There is no one size fits all in weight management. Even you at 30 or 40 years old will be treated differently. From the 4 methods above you can get started on number 1 & number 2 which are basic diet changes. It will need to be fine-tuned for your needs but is a great place to start.

Movement is easy as well, you do not need to run a marathon or even go to a gym, and personally I would rather drink a healthy smoothie than go to the gym, go if you enjoy it, but do not suffer and then feel bad for not going.

Movement is more about finding ways during your day to be more active, walking upstairs, walking a little further to the shops, moving more at home. For example I challenged a lady who was planning a holiday but was concerned about her energy for walking to a simple walking program.

Day one, spend 5 minutes walking a loop up and down her hallway and through her lounge room, then add only 30 seconds each day.

After one month she was walking 20 minutes per day and by the end on month 2 when she went on her holiday she was doing 30 minutes a day easily. She enjoyed her holiday and she lost 5kg's because she got fired up and stopped snacking between meals. I wonder what you could do?

See a doctor who is prepared to test your hormones and correct them if necessary with bio-identical hormones.

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3 Ways To Overcome Obesity

Obesity is a staggering problem, yet health authorities seem powerless to do anything about it.

Guidelines on nutrition are issued by trusted health experts. Some make sense, like the 'Eat 5 portions of fruit and vegetables every day' guideline. Fruit and vegetables are sources of minerals, vitamins and antioxidants.

Some guidelines however, can be misleading. For example, when in 1987 the UK government asked medical experts to come up with a safe alcohol consumption limit, nobody could because no studies had been done.

An arbitrary safe figure of 21 units per week for men and 14 for women was arrived at, but these were simply plucked out of thin air.

In 2016, a panel of experts downgraded this figure to 14 units per week for both sexes. Some panel members were found to represent the Temperance Society and anti-alcohol lobbies. The drinks industry was never consulted.

Do you smell a rat?

Are there any guidelines for damaging fructose consumption? There are none. Fructose is as bad for the liver as alcohol, if not worse.

What if everyone who eats processed foods (most of us) have damaged livers because of excessive fructose intake? If so, then what if alcohol consumption just simply compounds the problem?

Without fructose, maybe alcohol consumption actually makes no difference? It never did in days gone by.

Alcohol consumption in the UK has fallen over the last two decades, yet liver damage is in on the increase. A high fructose diet seems to be the culprit.

Expect no fructose guidelines to emerge soon because the food industry will not allow. Profits are more important.

Sensible Nutrition Guidelines

There are three nutritional guidelines whichought to help prevent the obsession crisis worsening:

1. Restrict non-fibrous carbohydrate intake .

Good carbohydrate foods contain dietary fiber. These are vegetables like cage, Brussels sprouts, kale, broccoli, etc. They fill the stomach and contain essential minerals and vitamins. The dietary fiber is converted to short-chain fatty acids which help the body to burn fat.

Potatoes are a source of vitamin C and minerals, but should be eaten sparingly because the starch they contain increases blood pressure.

However, cooking and then chilling potatoes for use in salads produces resistant starch . That reduces the blood sugar-raising effect.

2. Restrict Fructose Consumption

Cease fructose intake. Read the labels . Fructose is present in processed foods and is harmful to health.

Eat no more than 25 grams of fructose a day.

All refined carbohydrates turn to sugar and may cause insulin resistance , which is behind chronic illnesses such as obesity.

3. Replace Unsaturated Fats with Healthy Saturated Fats

Instead of relying on non-dietary fiber carbohydrates like sucrose and fructose – healthy saturated fats present in coconut oil, olive oil, butter from grass-fed cows, raw nuts, organic-pastured eggs, avocados, etc, are sources of long-lasting energy.

Even pastured meat fat like lard is fine.

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Why Low-Fat Foods Must Now Be Avoided

Health experts have for long recommended 'low-fat' diets to counter the obesity epidemic. Some have now done a U-turn, telling us to eat more fat. Why?

For over half a century, obesity and heart disease rates have been increasing. During that time people moved away from eating natural saturated fats to eating artificial unsaturated fats, all because of recommendations made by health experts.

Now the experts admit that back then they were ignorant of the different kinds of dietary fats. Some fats are beneficial while others are detrimental to health. Until now experts have said that unsaturated fats should be consumed in preference to saturated fats.

“Eat margarine instead of butter” they said, and “cook with vegetable oils instead of lard”. Unfortunately, those recommendations did not prevent obesity and heart disease rate growing.

Once the public accepts the guidance of health experts, it becomes almost impossible to say that the experts were actually wrong.

However, a report published by the British National Obesity Forum and Public Health Collaboration on Obesity entitled 'Eat Fat, Cut The Carbs and Avoid Snacking To Reverse Obesity and Type 2 Diabetes' is different.

Based on results of 43 studies, experts now say that the policy of encouraging low-fat diets has been bad for public health.

They now want a radical change in official diet guidelines because low-fat diets are based on flawed science that has resolved in carbohydrates overconsumption.

The report states that good fats do not make people fat. Rather,

it is snacking between meals that increases weight gain. The low-fat, low-cholesterol messages have had serious health consequences, with obesity rates now at their highest ever, with no sign oflining.

Here is a summary of the report's findings:

  • You do not get fat by eating healthy fats
  • High-fat, low 'net' carbohydrates diets are better than low-fat, high net carbohydrates diets for weight loss
  • Stop counting calories. Nutrients are cruel for health, which is protected when you do not eat properly. Calories have different metabolic effects, depending on their source
  • Increasing exercise does not prevent obesity. Obesity is a metabolic dysfunction leading to abnormal energy divisions
  • Saturated fats such as natural fats from grass-fed cows do not cause heart disease

Ancel Keys' original proposal in 1953 linking saturated fat to heart disease has suppressed the truth for too long. The replacement of saturated fats with vegetable oils has actually increased mortality, not reduced it.

Although vegetable oils have been shown to lower total cholesterol levels by a sixth over a 12 month period, they have never been shown to improve health and longevity. In fact, lowered cholesterol levels have been shown to increase mortality.

The latest recommendations are to avoid foods labeled 'low-fat' or 'low-cholesterol'.

No evidence exists providing that avoiding saturated fats or cholesterol in the diet reduces the chances of dying from heart disease.

The report blames the awful food industry for influencing public health bodies to issue misleading dietary guidelines.

All for commercial gain …

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Does Cutting Out Carbs Prevent Obesity?

Carbohydrates seem to be going the same way as fats did. They are becoming frowned at due to their obesity link, say some health experts.

The reduction or complete elimination of carbohydrates is a core part of several weight-loss diet programs. These constituents of foods such as sugar, bread, pasta and rice, are being blamed for the obesity crisis.

However, in the UK, the National Health Service (NHS) recommends eating plenty of potatoes, bread, rice and pasta, with some milk and dairy foods, although in low-fat options.

This recommendation is at odds with what health experts are now saying: we should now eat fewer carbohydrates.

Potatoes, bread, rice and pasta contain 'complex carbs' such as starch. These carbs break down quickly in the gut into sugars such as glucose, which force the pancreas to secret the hormone insulin. Too much insulin causes 'insulin resistance', which underlies obesity.

Also at odds with the latest thinking is the NHS's continued recommendation to consume low-fat milk and dairy food rather than whole milk and butter.

We now have proof that natural 'scheduled' fats in non-processed dairy products are not to blame for today's health problems.

In 1991, the official advice in the UK was to increase carbohydrates consumption so that it provides 50 per cent of food energy.

The thinking behind this was to make up for the energy gap caused by reducing the recommended amount of fat in the diet to 35 per cent. How bizarre.

However, we are now beginning to accept the fact that eating more carbohydrates has actually caused the big rise in levels of obesity and type 2 diabetes.

For years now we have all increased our consumption of refined carbohydrates and oils. These are foods made of white flour, of sugars, white bread, sugary cereal, cakes, biscuits and cooking oils. That is how the 'hidden' sugars and unsaturated fats have found their way into our bodies.

Refined carbohydrates are digested quickly, and as mentioned above, lead to surges in blood sugar levels and therefore harmful insulin spikes.

A couple of studies published in the Annals of Internal Medicine showed that in order to avoid obesity, heart problems and diabetes, we bought to abandon low-fat diet plans. Instead, we should go for diets that are 'low' in carbohydrates.

But it is not that straightforward. All dietitians point out that a 'balanced' diet is critical to health. This must include 'carbohydrates', but only those that are packaged with fiber, vitamins, minerals, and antioxidants.

These carbohydrates occur in fresh fruits and vegetables. They are slowly broken down in the gut and therefore do not cause insulin spikes. These are the 'good' carbs that most people shun in favor of harmful, processed convenience foods.

So demonizing all carbohydrates is completely counter-productive.

Unrefined, whole grain carbohydrates such as whole wheat bread, brown rice, and whole grain cereals contain 'healthy' carbohydrates, too. They do not cause blood sugar levels to rise quickly because they are slow to digest.

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