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Best Diets for Weight Loss" - Your Health Success ezine July 18, 2017 |
I hope you enjoy the e-zine as much as I do writing it. Index: Optimum Health Tip: Quote of the Day: Health Report: Best Diets for Weight Loss Recommendations & Sponsors Warren’s Notes Have a Laff! Inspirational Meme: Your ebook download "How to Live to 100" Thank you to my readers who refer other people to my ezine. If they want to subscribe for the next edition, they can just visit the website and subscribe here: SUBSCRIBE to eZine If you ever decide that you want to unsubscribe, you will find the link to do so at the bottom of this page. (But we will really miss you!) Optimum Health Tip:Get Enough Sleep!Not getting enough sleep is not only bad for your health, but it can be dangerous too. It leads to poor decision making that can lead to accidents and other harmful incidents. Studies show that people regularly getting less than 6 hours of sleep each night are more susceptible to high blood pressure. Vitamin B6 helps your body make melatonin, a sleep-inducing hormone. Eat meat, fish, vegetables, whole grains and nuts to get your B6. If you wake up in the night, stay in bed with your eyes closed, instead of getting back up. You’ll probably fall back asleep. Make a plan to get 8 hours sleep before you get up. Research shows, the best sleep for humans occurs before midnight. So early to bed and early to rise, really does make you health and (potentially) wise. TiVo is your friend when it comes to getting enough sleep. Record your favorite late night programs and watch them the next day. Motivating Quotes:"A woman is like a teabag – you can’t tell how strong she is until you put her in hot water." – Nancy Reagan "Dance like no one's watching, love like you'll never be hurt, sing like no one's listening, live like it's heaven on earth." "Doctors can be frustrating. You wait a month-and-a-half for an appointment, and he says, 'I wish you'd come to me sooner.'" REPORT: "Best Diets for Weight Loss"
I naturally recommend eating what you enjoy combined with sensible portion control and two protein shake meal replacements for breakfast and lunch. It works for me, and for millions of other people! But since I understand that a lot of people are triggered by new diets promoted on mass media and also by some fad diets, I figured it helpful to share with you a summary of some of the better diets you may be curious about, to help you make informed choices for your best health. That being said, remember you can Contact Me to learn more about the cellular nutrition and protein shakes I have used for over 25 years, and/or enjoy the guides below. Volumetrics Diet One of the diets that can help you shed fat and contribute to your overall health is the Volumetrics Diet. On this one, you can expect to safely lose at least two pounds a week after the initial week of weight loss. The way that this diet works is simple and it’s easy to stick to - which is one of the reasons that so many people find success following it. Studies have shown that most people are creatures of habit when it comes to the way they eat. They’ll eat foods in identical amounts day in and day out. For those people, it’s not really about what foods that they’re eating as much as it the volume of food that they’re able to have. People who eat that way actually have a greater chance of successfully losing weight and keeping it off because they’ll eat the same amount of food even if that food doesn’t have as many calories. So those people are less likely to deal with feeling hungry when they’re on a diet like this one. By following the Volumetrics diet, you get to eat just as much food, but you won’t get all the calories that you may have been getting. The key is found in eating foods that are known as high volume ones. The diet lets you eat more but cut down the calories which leads to steady weight loss. It favors fruits as well as vegetables - especially ones that are high in energy. You’ll also be eating protein as well as carbohydrates, but you’ll be making better choices - ones that give your body the fuel it needs without all of the calories. What people love about this diet is that you can eat whatever you want among the food choices each day. It’s not as strict as some other plans and lets you be more in charge of your meals. People who follow it will learn how to tell how much energy a food has. This is known as energy density and is what makes you feel full as well as makes the diet a success. The foods that the diet recommends are divided by their density content. You’ll have foods that are extremely low density and this will be things like your fruits and vegetables - especially any ones that are high in water content. Low density foods are ones like your starchy vegetables or meats or whole grains. When you move up to medium density foods, those are ones such as pizza, sweet treats, and dairy items such as cheese. High density foods are the foods that standard diets tell you to avoid. With Volumetrics, you can eat any of the various densities of foods. The lower the food density, the more of that one you can have and still end up with a calorie deficit. The diet teaches users to change out as many high density foods as possible with low density ones like for example, switching from regular pasta to whole grain. This wide ranging freedom of choice has worked to help many lose weight. Low Carb Diet There are plenty of low carb diets that you can follow. Many of them will have meal plans already set up so that you can use. You simply make the meals that are suggested on their eating plan. All of the work such as figuring out the carb, fiber and nutritional content is done for you. Eating low carb just means that you’re going to be eating in such a way that you’re cutting down on the level of carbs. When you cut down on your carb intake, it’s a given that you will lose weight. Another plus on a low carb diet is that instead of eating less food, you can actually eat more and you can get enough food so that you don’t run around all the time feeling hungry. Plus, when you’re on a low carb diet, you don’t have to worry about making sure you keep a record of all of the calories that you’re eating. It’s much more simple than that. All you have to do is watch your carb content. How many carbs you eat in a low carb diet will depend on the diet that you’re following or have set up for yourself. Some low carb diets are stricter than others. If you consume 20 or less carbs, that’s considered strict. A diet where you have between 20 and 50 carbs is said to be a moderately restrictive low carb diet. One where you can have up to 100 carbs is a lenient low carb diet and your weight loss won’t happen as fast as a more moderate or low carb diet. When you eat low carb, you need to not eat as much (if any) of certain foods like junk food. Cookies, cakes and all of those sugary treats are high in carbs. You can fill an entire days’ worth of carb count just by having one snack cake. Low carb diets have followers limit the amount of bread they eat as well as how much pasta they get. The better low carb choices that are suggested are ones such as lean meats, vegetables and healthy fats. You’ll want to avoid starchy vegetables like potatoes and rice. These have a high carb count. Following the diet really is easy. You just stick to foods that have the lowest possible net carb count, which is the total carbs minus the fiber count. Some people always ask how many carbs is too few. While you will lose weight at a much faster rate on the lower end of the carb scale, keep in mind that your body does need some carbohydrates in order to function well. So watch how you feel and make changes as necessary. (continued below...) Recommendations & Sponsors:Our Sponsors and Affiliates are what keep this newsletter and our website self help books, articles and resources free to you, so we appreciate your support when purchasing from our sponsors. I'd love to help you with your optimal health and weight goals! Learn more here (<= tap or click image button)about the products that I've been taking myself for over 25 years, and that have helped millions of people. Products can be ordered online and delivered to your door almost anywhere in the world. Open the page with password: WT (in capitals) I have been involved in sports all my life, and in my 50's I started serious weight lifting. 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REPORT: "Best Diets for Weight Loss" cont:Meal Replacement DietsFollowing a meal replacement diet is a fast way to lose weight. They’re easy to follow and are convenient to just replace your breakfast and lunch with a filling Shake. There’s nothing to plan and no calories to count. They can also be taken on the go whenever you need them. When you follow a meal replacement diet, you can still get the nutrition that you need. One of the ways that people follow a meal replacement diet is by substituting shakes instead of having a traditional meal for one of their meals. There’s more than one way that you can have these. You can get some that are already mixed and in cans or bottles. You put them in the refrigerator to let them cold, then just take one out and have it whenever you’re ready. The cost of this method can be a little more expensive. That’s why others opt to have the powdered drinks. They still don’t get the same high calories they’d get from a regular meal but they get all of the vitamins and minerals they do need. This reduction in calories from meal replacement diets has been shown to cause weight loss. Everyone has a meal that there’s their weak link when it comes to eating. That’s the meal that you’re most likely to overeat. So what some people do is they choose to replace that meal with a meal replacement such as a shake. Meal replacement diets work in today’s busy world and this solution has helped many people lose weight and keep it off. Plus, meal replacement foods such as shakes can actually help prevent you from blowing your healthy eating habits. When most people reach the point where they get ravenously hungry, they often reach for something fast and usually junky. When you have a meal replacement ready, it’s easy to grab it instead - which is why people who choose this kind of diet find it easier to stick with. While meal replacement is a good idea, you need to keep in mind that not all meal replacement options are good choices. In fact, some of them are bad for you when your goal is to lose weight. You want the meal replacement shake or bar to be one that will give you the nutrition you need without any unhealthy extras. If you don’t carefully read the labels, you might end up consuming meal replacements that are worse for you junk food. Watch out for ones that are loaded with calories or sugar. Pay attention to the ingredients on the label and chose ones that have the least amount of sugar and have a good amount protein amount. A good choice is one that offers you at least 10 grams of protein and contains fiber. Look for ones that are less than 250 calories per meal replacement. Learn more here about my Herbal based programs: Herbalife Review Page Password: WT (in caps) Vegetarian, Flexitarian or Vegan Diets When you follow a vegetarian diet, it means that you eat a lot of plant based foods. You’ll consume healthy choices like vegetables, fruits, beans, nuts and more. Plus, it means that you’ll eat dairy products such as milk and eggs. However, if you follow a vegan diet, it means that you won’t be eating anything that comes from animals - and that includes all dairy products. Vegetarian diets are more popular than vegan ones because most people choose to include dairy foods in their eating plan. Studies have shown that people who follow vegetarian diets do lose weight and tend to keep the weight off. Following this kind of diet also leads to less body fat than other types of diets. Whether you choose one or the other, you’ll still be eating a healthy diet that can lead to weight loss. Some people choose a flexitarian diet. This is a word that simple means a flexible vegetarian. That means that you would stick to not eating meat except when you felt like you really wanted to have some – usually fish. People who follow this type of diet tend to lose weight faster than those who eat a diet that does include a lot of meat. The emphasis of a flexitarian diet is on eating plants. You can have food items that are considered substitutes for meats like beans or peas, nuts or tofu so that you get the protein that your body needs. Fruits and vegetables loaded with fiber are urged at meal time as well as whole grains. On a flexitarian diet, you wouldn’t abstain from eating dairy products. Your calorie intake for the day would be between 1,200 and 1,500 calories. Some people find this to be enough while others find the calorie content isn’t enough to meet their energy needs. What you have to do with a flexitarian diet is customize it so that you do get the calories that you need. You would have to base it on your age, gender and how active you are. You would also figure in your current weight. Raw Food Diets A raw food diet works because these foods have the vitamins and minerals that your needs - not only to be healthy - but they also help your body to lose weight. When you take food in its natural form, you get more of the nutrients from that food. By cooking a food, even in a healthier way, you cause the food to change and it alters the structural makeup of that food. Cooked food always loses at least some (if not all) of the benefits that you could gain from eating it. The antioxidants in foods dissipate when they’re cooked and this leads many people to believe they’re getting the health benefits from that nutritionally sound food when they actually aren’t. Studies have shown that people who follow a raw food diet will lose more weight and at a faster pace that people who follow a more traditional diet. What you’ll eat on this diet will consist of a lot of fruits and vegetables. But before you think that you’ll be peeling food all day long and then munching your way through them, think again. There are plenty of ways to enjoy raw foods that are delicious and pleasing to everyone. You can cut up many raw foods leaving the peelings on and enjoy them that way. But you can also put the food in a juicer. Some people choose to mix raw foods in a blender and make different concoctions out of them while still maintaining the vitamin and mineral integrity of the food. You can also use a dehydrator which some people enjoy. When you use a dehydrator, you can create healthy foods that can be used as snacks like sweet potatoes turned into chips. The majority of the foods that you’ll consume in this diet will be vegetables and organic foods. You’ll eat things like nuts and fruits, too. The main gist of this diet is that you must avoid heating any of the food higher than 115 degrees or otherwise it’s no longer considered raw. You can’t consume any foods that are processed. You also have to eliminate any beverage that isn’t natural. So that is a selection of the most popular and healthiest new dieting programs and plans. It's up to you to do your research and make the best choices you can for your lifetime wellness. I also have a brief outline in this section on our site about our Herbalife Weight Loss Plan You can also learn more here about morbid obesity if you have a serious weight challenge to overcome. And I am happy to help you personally to achieve your weight goals... Remember, that is what I DO as a nutritional consultant!
Warren’s Notes :
Another week of quietly healing from the hip operation and things are going well.I am so grateful to live in a country where we can do these things, like operating to fix a structural problem with our bodies and having a structured environment to recover in. I mentioned in the last couple of weeks, as I recall through memories probably effected by the morphine pain killers that I was on, that a very successful friend has a problem with his own hip failing and was trying everything he could to avoid doing the operation of a replacement. I talked through my own experience with him and he is now thinking that he may just go and get the operation done himself and get over the constant pain he lives with. If that is of no interest to you then just skip this bit, I will get over it and deal with other things shortly, but since I’m going through this myself I may as well keep talking about it for now. For me it is quite personal, obviously, but if you, or someone you know, are faced with dealing with joint replacement then it may be useful to know what other people’s experiences are. Everyone who works with replacements say that you need to be up and active as soon as possible after the operation. If you lie in bed for a couple of weeks, feeling sorry for yourself, then you will have lots of problems that you will have something to be sorry for. If you get up and out, doing the best you can, then your recovery, they say, will be quicker, have less problems, and give you a greater chance of returning to full use of the joint. In my own case I have that background of spending some time in the Gym so setting my mind to walk a few circuits around the house, moving on to walking circuits around the outside of the house, seems fairly natural. The pain associated is no more than doing heavy weights at the gym and you are not to overdo things so you can do small sets of exercises and gradually build up. Pain management is not a problem as the doctors put a ‘pyramid’ of pain relief together for you. For me is was with slow release morphine tablets (oxycodone) every 12 hours to give a foundation of support and OsteoPanadol throughout the day. For ‘crisis’ management, if things started to get out of hand, they gave rapid acting oxycodone with guidelines on how to use it. The end result is that the pain issues after surgery are well handled and for me it was not a problem. People vary but many people find that after the surgery the pain levels are lower than they were before the surgery. Initially you are moving with crutches and cannot bend. You need someone to put on socks or shoes for you, need support devices to raise the level of toilet seat and to be able to sit while in the shower. Day by day though it gets better. I found that about 2 weeks in I was able to move around the house freely and was beginning to do short distances just stepping and lifting the crutches off the ground. I did a follow-up visit to the surgeon and they gave advice about keeping a straight back and taking even steps and suggested it was time to think about using a single crutch. At the 2 week point the pain levels were improving and I started to keep the pain levels at the same rate by decreasing the medication, not using any relief oxycodone and then replacing one set of the slow release oxy with the OsteoPanadol. I have also started walking outside on the street, 300 metres/yards down to the corner and then turning around and walking back again. It is all going well, God willing it will continue. The last major hurdle is that I am restricted from driving for 6 weeks so I have to work from home. Again, what a pleasure to be living in these modern times with home comforts, emails, internet, proper phone systems. I can be working from my office or while I am sitting up in bed and get the same outcomes. It is a good world we are living in. If there is anything at all related to dealing with an operation like this that you think I could have useful information on for your own situation or that of someone you know then send me an email and I will be happy to assist in any way I can. Best wishes Warren
Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime! Have a Laff!Bumper Snickers1. So many men (women?), so few who can afford me. 2. God made us sisters, Prozac made us friends. 3. If they don't have chocolate in heaven, I ain't going. 4. Princess, having had sufficient experience with princes, seeks frog. 5. Coffee, Chocolate, Men...some things are just better rich. 6. Don't treat me any differently than you would the Queen. 7. If you want breakfast in bed, sleep in the kitchen. 8. Dinner is ready when the smoke alarm goes off. 9. I'm out of estrogen - and I have a gun. 10. Guys have feelings too. But like, who cares? 11. Next mood swing: 6 minutes 12. And your point is? 13. Warning: I have an attitude and I know how to use it. 14. Of course I don't look busy. I did it right the first time. 15. Do not start with me. You will not win. 16. You have the right to remain silent, so please shut up. 17. All stressed out and no one to choke. 18. I'm one of those bad things that happen to good people. 19. How can I miss you if you won't go away? 20. Sorry if I looked interested. I'm not. 21. Don't upset me! I'm running out of places to hide the bodies. Feel free to download and share the social media image below - ENJOY!
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