Feeling weighed down by the dieting-litany of “can’t”s and “should”s? I can’t eat any breads, hamburgers, desserts, or french fries. I must not drink soda or those lovely high calorie frozen coffee drinks. I should drink more water, eat more fish, and I should most definitely eat more fruits and vegetables.
Sometimes these diet rules are unrealistic and we set ourselves up for failure. It becomes too easy to cheat because too many of our favorites are off-limits. What’s worse is that the cheating can lead to feelings of hopelessness or depression, which can lead to even more eating.
What if, instead, we could step outside this negative paradigm and still lose weight? A new way to approach dieting would be to focus on the positives and reward ourselves for good food choices. You could start by setting up a reward system for yourself. One way to do this is to give yourself one point for every good choice. You can assign a monetary value to each point, count your points at the end of the month, find out how much money you have earned towards a reward, and then participate in the reward of your choice. You could also decide how many points (or how much money) you could earn when you reach weight goals; such as, when I lose 10 pounds I will gain 25 additional points.
Here are some examples of good food choices for which you could decide to give yourself points. I did not eat a donut at work. I drank 8 glasses of water. I substituted my regular lunch burger and fries with a turkey sandwich and apple. I did not have a second helping at dinner. I did eat raw broccoli with dinner. I had only one small chocolate square for dessert.
Remember to reward yourself often with some of your favorite (non-food) treats. Here are some possibilities for rewarding yourself- a day at the spa, a massage, a new purse, a piece of jewelry or pair of shoes you have been admiring, a manicure, a trip, or tickets to a show.
Vitamin K is an essential vitamin responsible for the functioning of specific proteins involved in blood clotting. Vitamin K also plays a role, although currently unclear, in bone health and cell growth. Vitamin K is not stored in large quantities by your body. And your body’s stock of Vitamin K is rapidly diminished. It is important that you consume a sufficient amount of Vitamin K to adequately provide your body with the amount required to maintain a healthy body.
The role of Vitamin K in clotting blood is precarious. It is necessary to maintain and take in a sufficient amount to allow your body to properly clot your blood. If your body is deficient in Vitamin K you may experience easy bruising and bleeding. This includes nosebleeds, bleeding gums, and blood in your urine. Alternately, if you have a condition that increases your risk of forming clots, it may be necessary for you to limit your Vitamin K intake and to take medications that inhibit your body’s ability to recycle the vitamin.
The Food and Nutrition Board recommends adult males consume 120 mcg daily of Vitamin K. Adult females should consume only 90mcg of Vitamin K each day. The amounts vary based on age and sex. The main source of Vitamin K is called Phylloquinone. It is found in green leafy vegetables and also in some vegetable oils. Among those foods noted as good sources of Vitamin K are Soybean oil, broccoli, kale, parsley, and lettuce. So make sure you eat at least one cup of green leafy vegetables a day and your body should handle the rest.
Potassium is a mineral that is essential to healthy body function. Potassium, along with sodium, is one of the main body electrolytes. Potassium and sodium together serve to maintain an essential cell membrane balance. This function utilizes 20 to 40 percent of resting energy expenditure in your body. The crucial nature of this function is emphasized by the allotted expenditure your body reserves for the job.
Potassium serves an essential role in many necessary tasks. It is part of the metabolic process and required by enzymes in completion of their activities. A deficiency of potassium causes a condition known as hypokalemia. Potassium deficiency triggers fatigue, muscle cramps and weakness, and intestinal paralysis. Severe cases result in muscular paralysis and cause cardiac arrhythmias.
Recommended intake levels of potassium depend on age and sex. Adolescents and adults should strive to consume 4700 mg per day. Meeting potassium intake levels may lower blood pressure, lower risk of kidney stones, and reduce sensitivity to salt. Higher potassium intake levels have demonstrated a decreased risk of stroke, lower blood pressures, and can increase bone mineral density. Foods rich in potassium include bananas, potatoes with the skin, prune and tomato juice, raisins, artichokes, lima beans, spinach, acorn squash, and raisin bran cereals.
Potassium is a vital mineral responsible for many crucial body functions. It is important that you consume the recommended intake levels to maintain health. Excessive amounts of this mineral can be toxic to your body. Try to consume amounts within close range to the recommended daily levels. There is also a risk of interaction with certain drugs such as anticoagulants, beta blockers and ibuprofen. Make sure to discuss any concerns with your medical professionals.
Cholesterol is a substance found among fats in your bloodstream and your body’s cells. It is used to form cell membranes and hormones and is required for other body functions as well. Although cholesterol is required for normal body functioning, a high level of cholesterol is a key risk factor for coronary heart disease. Cholesterol cannot dissolve in your blood. It must be transported from your cells by lipoproteins.
There are two types of lipoproteins: Low-density lipoprotein (LDL) and high-density lipoproteins (HDL). Low-density lipoproteins are the main carriers of cholesterol through the blood. If your body has a high level of LDL cholesterol, it can cause a plaque to form in your arteries. This condition is called atherosclerosis. It blocks blood flow to the essential organs of your body and inhibits their functioning. Your LDL level should be below 160 mg/dl. High-density lipoproteins (HDL) are considered good cholesterol. HDL carries the cholesterol away from your arteries and to your liver. It helps protect your body against adverse conditions created by LDL. Your body benefits from a higher level of HDL cholesterol.
Cholesterol in your body is attained in two ways. Your liver produces about 1000 milligrams of cholesterol daily. Cholesterol is also ingested through foods. Your liver produces enough cholesterol naturally to satisfy your body’s requirement. It is recommended that you ingest very little LDL cholesterol from foods. Animal foods usually contain cholesterol. The American Heart Association recommends limiting cholesterol intake to 300 milligrams a day. Avoiding trans-fats and saturated fatty acids is also recommended to reduce cholesterol levels.
You can affect your cholesterol levels by effecting change in your daily habits. Eating a healthy diet is important. Physical activity has been shown to increase good cholesterol (HDL) which lowers your bad cholesterol (LDL). And quitting smoking will also help. Smoking lowers your HDL levels and increases your chances of blood clots. Cholesterol is just another good reason to try to exercise more and eat healthy.
Resistance training or lifting weights is not just for body builders. Resistance training is actually a necessary and beneficial addition to any fitness regiment. Muscle is active tissue that burns calories in its normal course of business. As people get older, they begin to lose muscle mass. This means that you will require and burn less calories daily which can cause weight gain. To avoid gaining weight, you will need to begin resistance training.
Resistance training aids in sustaining muscle and increasing lean body mass. It also serves to decrease fat mass since muscle burns calories at a significantly higher rate. Fat doesn’t burn calories. The higher your lean muscle mass, the higher your metabolic rate. This means you will burn calories at a higher right just in the course of normal body function. This makes it easier to manage and control your weight.
If you add resistance training to your current fitness program, it will help you manage your weight. In addition to the weight benefits it provides, it also helps prevent Osteoporosis by building bone density. Without resistance training, you will lose density. It can also help older people sustain their capacity to perform daily activities.
Consider adding this often neglected aspect of fitness to your program. The benefits of resisitance training are substantial. The effects of toning your body will be evident in your appearance and your health. And you may find that you enjoy your workouts more by adding variation through weight training.