Tag Archives: health

Do Low Calorie Diets Work? Eating Less After 40 Helps Maintain a Healthy Weight

Peanut Butter and Jelly Sandwich

When considering making lifestyle choices various diet and exercise plans are considered important. In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I describe and make recommendations for the diets and exercise programs that I know work. I do include low calorie diets….read on to find out if they work or not.

Do low calorie diets work?

I am asked that almost daily, and I often will get some interesting rebuttals when I say of course they do! I will be told that low calorie diets damage metabolism and that the weight lost will just come back. But here’s the rub, fat just doesn’t find it’s way BACK, it is redeposited when one stops following a low calorie or balanced calorie diet. Low calorie diets work until they are not. My favorite analogy to prove my point is that abstinence works until you stop practicing it, it is the same principle.

Calorie Balanced Diets

Eating a calorie or energy balanced diet will allow you to maintain a healthy weight. Eating plans that provide too many calorie will increase your fat/weight, and low calorie/energy diets will result in weight loss.

You can find research that will support any side of a controversy if you look hard enough. I have read both sides and I know which side I land on. With lower calorie eating plans, I have seen patients lose weight, maintain weight, gain health, lower medications, fit into a favorite dress, sleep better, enjoy increased vitality and joy and MORE.

Lower calorie eating plans don’t have to be complicated. How about doing something as simple as eating LESS of the food that you like. Unless you are on a steady diet of ONLY processed or fast foods, you will likely be taking in adequate micro and macro-nutrients. If there is a concern about micro-nutrients, add a good quality multi-vitamin. Home cooking is another way to eat less!

Maintaining a normal sized body is NOT out of the question! You can do this by eating enough food for health, and moving enough for health.

Think about this, this is one of my favorite eating plans.

Breakfast: coffee with half and half (22 calories)

Lunch: peanut butter sandwich- with an apple and a diet drink or water (435 calories)

Snack: nuts- almonds, pecans (approx. 210 calories)

Dinner: steak, salad and baked potato with butter and salt and pepper (431 calories)

Snack: homemade brownie and milk (260 calories)

Total Calories: 1358 calories

This is yummy simple food! Don’t complicate things, just eat what you like, in smaller portions and balance it out. Make choices for clean, wholesome foods and eat when you are hungry.

Moving Enough is Important

Moving enough during the day will increase your energy expenditures! I don’t usually recommend adding in additional calories based on your how many you burn exercising, but it certainly allows for the occasional dietary indiscretion!

Calorie Balance and Activity

So low calorie diets do work until they are not, and you can lose weight and maintain a healthy weight by having a balanced calorie diet with an active life! You can go into your mid life feeling joyful and with energy abounding!

How Many Calories for Weight Loss?

If you are looking to lose weight, I discuss this in my ebook. I recommend determining your Basal Metabolic Rate, then subtracting 500 calories and making this your daily goal. If this takes you less than 800 calories per day, it is recommended to do it under medical supervision!

Basal Metabolic Rate is the number of calories that your body needs just for basic life processes and does not include any activity. The attached link is a simple calculator!

BMI Calculator

Providing your body with clean foods with appropriate energy to your activity level will help you lose or maintain your weight! See my other blog titled “Is a Calorie a Calorie? Finding Joy in Clean Eating After 40!”.

In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

 

Order my book now! Buy Book Now!

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Is a Calorie a Calorie? Finding Joy in Clean Eating After 40!

yellow banana fruit

Is a calorie a calorie?

We hear the word calorie all the time, but what is a calorie? A calorie is a finite amount of energy that was first measured in a lab in a controlled setting. The concept of energy cannot be refuted, but how does that translate to weight loss, weight management and weight gain? Real life application of scientific principles often does not reflect the research. In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I discuss eating plans that are proven to work in mid-life when followed. I recommend eating foods in their most natural forms be incorporated into the programs that I recommend.

To simplify a controversial and complicated concept consider the differences between processed foods and clean foods. I define clean foods as those their most natural state.

For example, let’s compare a Snickers candy bar and a large banana. A banana will have approximately 121 calories, mainly in the form of carbohydrate, fat and protein. It also has vitamins, and fiber. Half of a snickers bar will have about the same number of calories, again, mainly in the form of carbohydrate, sugar, fat and protein, but there will be a paucity of vitamins and fiber. So, although the energy calories available are similar when the body digests them, the supply of nutrients is very different. So equal calories of snickers and banana are not equal when our body utilizes the nutrients.

A Calorie is NOT a Calorie

A calorie is NOT a calorie when we are comparing foods because of the macro and micro nutrient differences.  Macro-nutrients, which are fat, carbohydrates and protein are all processed differently. That is they require different biochemical management by our bodies. Metabolism of protein uses the most energy, then carbohydrates and finally fat.  Most clean foods naturally have more fiber and other micro-nutrients such, that is vitamins and minerals, than processed foods.

This is why clean eating can be so satisfying. When we choose to eat a banana versus half of a snickers bar, it will leave you feeling full (has fiber that helps this), and energized. This is because the banana has vitamins and minerals available for the body’s functions. Micro-nutrients affect our bodies and hormones which in turn affects our appetites!

Eating a diet low in processed foods improves your overall digestion, nutrient availability, calorie count, energy, vitality and joy! Yes, eating well will make you joyful 😊!

Clean eating will lead to better health. In general, not over consuming food will enable one to maintain a healthy weight. One of my recommendations is to increase your lean protein intake to up to 1.5 grams per pound. This can improve your weight management.  Diets higher protein diets result in a boost to the metabolism. Higher protein is a safe way to manage your weight if you do not have a medical condition that prohibits higher consumption of protein.

How to Take Make the Change!

  1. Look in your pantry and discard or donate your processed food (pretty much anything in a box or bag).

2. Stock your fridge with REAL food (think things that grow, fly, swim, or walk).

3. Eat the real food and within 1-2 weeks you WILL notice a difference!

Learning how to enjoy clean eating can seem impossible, but I assure you it is a worthwhile goal! My ebook Second Chance at Health-Learn to Love Active Living and Clean Eating, has some excellent options for you to learn how to love clean eating and enjoy the benefits!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.


Order my book now by clicking on this link:  Buy Book Now

Please like, comment and share with anyone that you think would benefit from this information!

Say NO to Scientific Food and YES to Clean Eating after 40!

scientific food
We live in the age of technology and this has diffused into our daily lives and it even includes our food. In this blog I will tell you why eating clean eating long term is better than scientific food.

In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I recommend diets and eating plans that are successful. The incorporation of real, whole foods is recommended.

Scientific Food

We have “scientized” (I don’t think that is a real word) our lives so much, we want scientific data on how to eat, drink, and even raise our kids.  We are under the impression that more information will improve our health and lives, but I do not see that happening at all! I have seen that all of this data causes confusion and stasis as people don’t know where to start!

My sister recently asked me how to prepare for a surgery that she is having, as she suffers from nutritional deficiencies and she asked for my recommendations. I encouraged her to ensure that she is eating enough protein and I suggested protein shakes. Protein shakes are one of these dietary supplements that are very popular and are marketed for people to use to help them lose weight when used in place of a meal, build muscle or simply as a meal replacement for busy people.

Protein Drink Dangers

My favorite nutritionist told me about shakes and I found the article below! It was a consumer report article that, although written in 2010, has some fabulous common-sense information in it (supported by science no less). This article discusses some risks that they identified when reviewing common protein drinks. The article discusses the dangers of the health risks related to the heavy metals they found in the shakes. They state that we often eat too much protein and that there are less expensive ways to obtain the proper amount of protein from a wide variety of foods!

High Quality Food

One can easily consume enough high-quality protein from food way less expensively than protein shakes, such as eggs, chicken, yoghurt, and milk! If she was a vegetarian she could consume plant based complete proteins such as quinoa, rice and beans, Ezekial bread, peanut butter sandwich, hummus and pita and more!

As a health professional and a self-professed fitness and health expert, I say eating a variety of foods in their natural state is the best advice for most people.

My book called Second Chance at Health: Learn to Love Active Living and Clean Eating, emphasizes that choosing clean foods to use in the variety of diet/eating plans that I recommend is superior to relying on scientific food! I believe that scientific food is appropriate for convenience and short term use. However, a sustainable eating plan change to manage health should include a diet loaded with clean foods!

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https://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm

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