Are you like me? Do you read books on nutrition and devour (pun intended) everything you can get your hands on in the arena of health, weight loss, and nutrition? If so, perhaps you have had a similar experience as I have. The controversy in this field is unbelievable. No two experts agree on the best strategy to optimize your health and lose that weight.
Yesterday I was reading a fantastic book written by a very credible nutrition/physician. She recommended only two pieces of fruit a day. This, she said, is because fruit is loaded with sugar (fructose, a naturally occurring sweetener) and we are overloaded with sugar in general. Immediately I thought of how much my daughter and I enjoy sharing a grapefruit together after dinner. Let's see, that might be my fourth serving of fruit that day And then we hear from the American Cancer Society that we should consume a minimum of five to nine servings of fruits and vegetables per day to prevent cancer. You know... antioxidants, fiber, phytonutrients, vitamins and minerals.. all of those difficult to pronounce but essential-for-health components.
And then to sweeten the deal, I read an article yesterday about The Healthiest Man in Santa Cruz who is forty-something, incredibly lean and muscular, and who endorses no grain, recommends grass fed beef, and as many fruits and veggies as we can eat. No grain? But the Mediterrean diet, endorsed by the Mayo Clinic, recommends that whole grains be part of our basic every-day meal plan "to prevent major chronic degenerative disease."
Gee, I simply cannot imagine why people are confused!
Although I do not profess to be able to resolve such an enormous body of controversial information, I do have some ideas to set yourself straight. My ideas are designed to do two things for you.
- Help you prevent insanity in an attempt to find the final final truth on the subject. You simply won't find it.
- Help you promote better health by taking a moderate approach to being well.
It is best to avoid all extremes of an approach. Whereas for some, limiting fruit to a couple of servings (ususally because of spiking blood glucose levels), this does not mean, therefore, that you, or anyone else should never enjoy a piece of fruit after dinner. I would be hard-pressed to consider my grapefruit ritual with my daughter to be "bad." So, avoiding black and white and good and bad is recommended.
It is recommended that you determine your baseline strategy, incorporate new healthy habits, and build on them over time. For some, overhauling their entire lifestyle may be feasible (ususally when dealing with really serious and sudden health news from their doctor), most people ease into better practices gradually. For example, let's say you decide over the next six months that you are going to incorporate one new habit per month. Let's say that you decide the following: drinking filtered or purified water; adding exercise; adding supplements; having one meal of mixed greens (salad), elimintaing processed flour and sugar; meditating daily or a few times per week; and switching from regular to decaf coffee.
At the end of six months, you may discover that you actually feel better, look better, have more energy, and have lost weight. You keep up the habit because you like how you look and feel!
Another recommendation is to choose your core values and practice discipline in implementing them. Your list will be different than someone else's. Our bodies are incredibly unique and our goals are different. Some of you have a tremendous wheat (glueetn) intolerance, and some have no problems whatsoever. Determine these core values based on how you want to feel, knowing why it is important to you. (This is called Your Why and is the basis of my Health Coaching services.) You may decide that eating sugary cereal in the morning (which spikes your blood sugar and may leave you feeling pretty crummy by about 11:30) is just something you are no longer going to do. Maybe you are ready to retire that evening pint of ice cream because it is more important to you to have a healthy heart to enjoy your grandchildren than it is to numb yourself with sugar before you go to bed. Maybe you will walk to work three times per week because you know that those five blocks are doable and you will feel better. You get the point. One of my core values leads me to never eat or drink things like donuts, processed breads and cereals, canned soda, white flour waffles and pancakes, and saturated and trans fats in bacon and meat because I don't like it and have decided that I am just not going to put that (what I consider) poison and not-real-food in my body. A fat loss review can help you build a clear outline of what you need to focus on to complete your fat reduction goal if you're a starter; or serve as a reminder for those who are at an intermediate or more enhance stage of their weightloss plan. Following are seven steps that can serve as methods for your own weight loss program. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss plans have fooled people into wondering that it is the same, but most diets and weight loss plans only work by leading to a person's body to lose more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. But you have to decide for yourself.
Make taking care of yourself a priority. Be sane around food so that you don't go crazy. Make peace with all of the different opinions and points of view among professionals knowing that you will not find agreement in the field. It's just the way it is. I met a man at a networking event recently who was pretty darn fat. When someone poured half and half in his coffee the man yelled out, "Don't you know that milk has cow mucous in it?" This is an example of people operating out of a set of beliefs that are not particularly grounded, incomplete, and often uninformed. Besides, remaining sane and centered is good for your immune system and might just be considered one of your absolute core principles by which you live. The benefits of remaining sane might be uncontroversial. Imagine that!
Rosie Bank is an independent Associate with USANA Health Sciences, a certified Nutrition and Wellness Consultant, and the creator of Feel Great Lose Weight webinar series and the CD by the same name. For more information, contact Rosie at 650-573-7177, or rosie@rosiebank.com. Rosie teaches Nutrition for Life at the San Mateo Adult School.
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