Faith Based Diets: Does God Punish You For Being Fat? By Tom Venuto

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

Faith based diets have been around for decades. But is overeating really a sin? Does God punish you for being fat? A recent column in an issue of USA Today answers, “weight loss is hard enough without feeling that the Almighty is on your back, too”…

Faith Based Diets: Does God Punish You For Being Fat?

Recently, I was sitting in a wonderful little breakfast “parlor” on Main Street in Santa Monica (California), enjoying a bowl of oatmeal, a mountain of fresh fruit and a “sexy omelet” (the bodybuilder’s favorite). There was even a “Schwarzenegger omelet” on the menu – I kid you not!

Although the usual dietary temptations are omnipresent everywhere, I noticed a lot more healthy eateries and healthy options on menus out here, which is okay by me! It seems like people are much more health conscious in Southern California compared to back home in the New Jersey/New York City area.

One thing is for sure – people are definitely in better shape. No doubt, it’s partly due to the year-round beautiful weather. You can’t hide under those winter coats in this weather! When I left Newark airport it was a blustery 37 degrees. It’s 77 degrees and sunny as I sit here on my hotel balcony, laptop on my lap, overlooking the palm trees and Pacific ocean.

A friend of mine once said that “Palm trees are God’s way of saying, LIVE HERE!”

Speaking of God, that brings me to the subject of this article. As I was finishing up the last few bites of my high protein omelet, I came across an article in USA Today that I simply HAD to pass on to you because it’s related to some of the weight loss work I’ve been recently doing and it bears some important lessons.

The column, written by Christine Whelan, a professor of sociology, said that religious diet groups are growing in number and some of them say that “God might not approve of that second piece of pie.” In fact, some of these groups reported Whelan, warn that God will punish you for overeating and being fat.

The Weigh Down Workshop, one of the most “hard-line” of such groups, tells their participants that God will “destroy you” if you abuse your body by overeating.

Well, we’ve certainly heard of gluttony referred to as a deadly sin, but is this going a little too far?”

I’m not sure what other people think, but I prefer to think of God as a loving God, who does not punish a person in the hereafter for being fat in this life. But then again, why would he have to? He has created a magnificent physical world based on immutable physical laws of cause and effect, reward and consequence, which mete out all the “punishment” needed, right here in this life: diabetes, hypertension, heart disease, osteoarthritis, gout, and even cancer.

All of them are linked to obesity. Combined with the emotional pain of being overweight and the lower quality (and sometimes quantity) of life, I’d say that’s punishment enough, wouldn’t you?

But enough of my theological viewpoint, I found some tremendously valuable practical lessons in the newspaper article.

I don’t believe that instilling guilt or fear of eternal damnation is an uplifting way to change behavior. Perhaps it might be effective for some, as fear of consequences can be a powerful motivator. But aren’t there more positive ways to achieve behavior modification than hellfire and brimstone?

For example, metaphors are also powerful motivators, especially because metaphors are language that your unconscious mind can understand. Didn’t Jesus teach in parables and metaphors? What if you said your body was like a temple? Would you behave differently? Would you look after your “temple” with more care? Those with spiritual beliefs almost certainly would, if they kept that in mind and believed it on a deep level.

In my books, I delve into the emotional, psychological and social aspects of body fat loss.

Some of the chapters are devoted to teaching you how to build a fortress of positive, uplifting, the inspiring energy around you in the form of positive, uplifting, and inspiring people. But many of my readers and clients tell me this is easier said than done in their world. “What am I supposed to do when peer pressure from my friends is pulling me down?” “What do I do if my own family won’t support my new, healthier choices? What if they keep bringing potato chips, cookies and ice cream into the house?” “What if no one supports me?”

Enter spiritual diet support groups. Not all of these groups are so extreme as to pronounce that being fat is a sin. And as Whelan put it, “religion may be the ultimate trump card of many behavior modification programs.”

No matter how independent we are, we all need support in our journeys toward personal improvement. It’s the great paradox of succeeding in any endeavor in life – you have to do it by yourself, but you can’t do it alone.

Spiritual communities and religious support groups can be the last refuge of support and encouragement for some people. For anyone with spiritual beliefs, these groups may be one of the best places of all to turn for social support. There is your church, synagogue, mosque or other places of worship. There are also organized weight loss support groups.

One such group mentioned in the USA Today article is BABES – Beautiful Accountable Babes Exercising Sensibly. The mission of babes is “connecting with others to lose weight and build friendships.” Accountability. Exercising. Connecting with others.

That all sounds pretty sensible to me! Moreover, according to BABES co-founder, Barb Swanson, “we are not into sin and judgment. God wants balance and it’s more than the size that you are.”

Indeed it is. As I have said before, body fat is not a person, it’s a temporary physical condition. What we really are is far more than physical bodies.

There are enough guilt, fear, and shame for people who are struggling with weight issues already. They don’t need any more negativity from their spiritual leaders. Instead, if you are a person of faith, use your spiritual community as a source of social support and inspiration, and motivate yourself by focusing on the positive and uplifting side. It will pay you eternal dividends.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

 

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Safe Detox and Cleanses

Cleansing or detox diets are not new; they’ve been around for more than five thousand years, according to the American Dietetics Association (ADA). They used to be an annual ritual bodily and spiritual cleansing – a cleansing of the body and the soul. Examples of cleansing diets include juice fasting; mono dieting, which advocates the consumption of one food, like grapefruit or grapes; and raw food diets.

Detox Versus Cleanse

Safe Detox and Cleanses

A detox typically describes some process that will rid your body of toxins that have supposedly built up in your system.

A cleanse can be seen as a spring cleaning for your body, where the focus is placed on eating clean, with whole nutrient-rich foods and eliminating processed and junk food that in turn supports the body’s natural detoxification processes.

What Are Toxins

Typically, detox diets are marketed under the guise of flushing out toxins. Toxins can range in definition depending on whom you talk to. Many people believe that toxins are abundant in processed foods in the form of preservatives, and in our natural environment. Cleanses offer you a way to rid yourself of these toxins. Unfortunately, toxins aren’t usually found trapped in your digestive tract.

Toxins can be present in the food you take in, the water you drink, and the air you breathe. For detox diets and cleanses that advocate eating only raw organic fruits and vegetables, it’s important to know that even these are not safe from toxins. Frequently organic produce is tainted with toxins like E. coli and salmonella.

The first thing to be mindful of with cleansing – or detox diets –  is that scientists cannot agree on whether detoxification or “cleansing diets” are even beneficial for your health.

The British Dietetics Association is unequivocal. According to the BDA, the whole idea of a detox idea is “nonsense.” Your body, it says, has its own well-developed system of getting rid of toxins, it argues.

Moreover, any benefits that people associate with detoxes can be attained through any healthy, sensible lifestyle that cuts out smoking, reduces the amount of alcohol consumed, and promotes a healthy diet, exercise, fresh air, and sleep.

 

Pitfalls Of Extreme Detox and Cleanse Programs

Pitfalls Of Extreme Detox and Cleanse Programs

Slower Metabolism

Very extreme cleanses, such as those that include fasting with only lemon water for two weeks and also those that drastically cut calories are certainly drastic and will slow metabolism. Starvation sends the body in to survival mode, where it hoards every bit of energy, so it burns little fat during fasting and so typically, what is lost is water, and muscle and losing lean muscle mass makes matters worse as muscle burns fat.

Nutrient Deficiencies

Drastic food restriction as is often seen in cleanses results in nutrient deficiencies, including key vitamins, minerals, protein, carbohydrates, and healthy fats that the body needs to function properly.

Drastic Measures – Drastic Side-Effects

WebMD says, many detox programs “involve fasting, or just drinking liquids. Others allow some foods, like fruits and vegetables. They typically are short diets — they’re not a way of eating you can stick with in the long run.”

Hunger and weakness are common on these plans, and potential side effects include

  • Lack of energy
  • Low blood sugar
  • Fatigue and lethargy
  • Nausea
  • Dizziness
  • Lightheadedness

Useless And Maybe Harmful

The Chicago Tribune reports that in general, medical professionals are not convinced as to the effectiveness of extreme detox programs and that “clinical studies haven’t shown that toxins are removed as a result of a cleanse. And if you severely restrict your calories, after two or three days your body starts breaking down its own cells and muscle.”

Your Body Detoxifies Itself

The body is well equipped to rid toxins, the liver and kidneys are your body’s own toxin regulation system. Many detoxes and cleanses that claim to rid the liver of harmful chemicals and toxins may contain damaging diuretics or other substances.

The liver will break down toxins into water-soluble chemicals that can sweat out of the body. The kidneys filter other harmful chemicals. Berkeley Wellness also points out that your skin does a wonderful job of protecting you from most toxins that you would absorb.

 

The Body’s Natural Detoxification Process

According to the Academy Of Nutrition and Dietetics, “Detoxification is a process that the body performs around the clock utilizing important nutrients from the diet. It’s the process that transforms molecules that need to be removed from the body, or “toxins.” They fall into two main categories: molecules that are made in the body as byproducts of regular metabolism (endotoxins), and those that come from outside the body and are introduced to the system by eating, drinking, breathing or are absorbed through the skin (exotoxins). Endotoxins include compounds such as lactic acid, urea, and waste products from microbes in the gut. Exotoxins include environmental toxins and pollutants, pesticides, mercury in seafood, lead from car exhaust and air pollution, chemicals in tobacco smoke, dioxin in feminine care products, phthalates from plastic and parabens from lotions and cosmetics.”

Unless you fall into a radioactive swamp, your very smart and efficient body, specifically the kidneys and liver can deal with and flush out toxins that you come across on a daily basis. The truth is the human body has been efficiently performing detoxification processes since man came to be, and long before the influx of the detox/cleanse market.

However, the modern lifestyle is bombarded with environmental toxins, fast greasy food, chemical laden food made in factories and poor dietary habits. Too many people lead an unhealthy lifestyle where poor diet, a lack of hydration and other bad habits can inhibit the body’s natural detoxification processes.

The truth is that nature never intended a daily influx of Twinkies™, candy, Fresh fries and soda to be part of the nutrient equation, and so the body is not well equipped to handle such loads.

Like a clogged drain, poor diet choices, excess liquor, lack of exercise, and other unhealthy habits place undue pressure on the liver and kidneys.

Safe, Natural And Effective Detox And Cleanse Methods

Safe, Natural And Effective Detox And Cleanse Methods

We know that the body has a natural detox system that uses both the kidneys and liver to rid your body of toxins. What should you do if you want to help your body and make eliminating toxins easier? Most detox diets encourage starvation or diuretics. These can be unsafe and can cause things like electrolyte imbalances.

You don’t have to take drastic measures and risk your health in order to cleanse and detox your system. If you’d like to help your body detox here are some important steps you can take. Remember, before starting any new diet or exercise regimen it is important to consult your physician.

Clean Diet

Clean Diet

A clean diet is your best detox plan. Nutritious whole foods provide your body with what it needs and eliminating processed foods with artificial colors and flavors, fast food, fried food, alcohol, sugar and white flour helps heal the body and supports its natural detox processes.

In an interview with Elle magazine, Dr. Woodson Merrell, MD, chairman of the department of integrative medicine at Manhattan’s Beth Israel Medical Center says, “We detoxify by eating nutritious whole foods and by avoiding those laden with pesticides, preservatives, excess sugar, or saturated fats.” “Detox is not some condition of metabolic grace attained via extreme penance; it’s a process that unfolds in our cells every second of our lives, most obviously in the liver.”

Kathleen M. Zelman, MPH, RD, LD reports through WebMD that “If the idea of detoxing appeals, you might try “clean” eating that focuses on vegetables, fruits, whole grains, and lean protein — basically, whole foods without a lot of processing. That’s good for you and more likely to give you results that last, especially if you make exercise a habit.”

Hydrate

Hydrate

A good detox starts with drinking water. It’s important to stay hydrated so your kidneys have plenty of water to process out toxins. Hydration also supports healthy bowel movements and digestion. The more water you drink the faster your kidneys can expel toxins. If you’re urinating every hour you know that you’re hydrated enough to gently cleanse your kidneys.

Electrolytes

Electrolytes are minerals and salts that are responsible for many cellular processes. The primary electrolytes are sodium, potassium, calcium, and magnesium and these nutrients provide hydration for the body that in turn supports natural detoxification processes. If you’re not consuming a varied and balanced diet, you may develop one of the many electrolyte disorders.

Drink Your Lemons

Drink Your Lemons

Lemon water or lemon tea is a primary ingredient featured in many detox diets. One reason for this is the high amount of nutrients that fresh lemon juice contains. One cup of fresh lemon juice has 9% of daily potassium, 8% of daily folate, 4% of daily magnesium, and 4% of fiber.

Lemon juice also gives you 187% of your daily vitamin C, a key antioxidant that fights free radicals and promotes healthy immunity. Since lemons are full of antioxidants, you may notice an increase in your skin clarity and a boost to your mood and energy.

Drinking warm water with fresh lemon juice upon waking provides key hydrating electrolytes, (more important upon waking since the body becomes dehydrated during sleep) and lemon juice promotes the production of key enzymes in the liver that assists in healthy digestion and supports the liver in purging toxins.

Along with containing vital nutrients, the acids in lemon juice allow your body to digest good food more slowly.

According to Dr. Axe, the drawn-out absorption rate of food means you will have fewer insulin spikes during the day. This will help regulate your hormones and can lead to a steadier supply of energy.

Lemon is also a natural diuretic, which will help you flush any excess water that you have taken in when attempting to hydrate.

Drink Dandelion Tea

Drink Dandelion Tea

Dandelion is an herb that boosts liver function, which is the main organ that eliminates toxins from the body.

Exercise

Exercise improves blood circulation in the blood and lymph system and digestion and it also makes you sweat, which helps purge toxins. It also reduces the stress that supports all the body’s internal processes.

Eliminate Junk Food

Prevent intake of chemicals by avoiding factory-made foods, junk food, artificial colors, flavors, and dietary junk like bad fats and sugars.

Get Good Sleep

The body and the liver perform natural detoxification processes during sleep. If you have trouble falling and staying asleep, speak with your doctor. There are many natural remedies for insomnia and stress can be at the root of the problem.

Dry Brush Your Skin

Promotes lymph flow, improves blood circulation, exfoliates and removes dead skin cells and cleans pores.

Go Organic

Go Organic

Eating organic produce eliminates the intake of pesticide toxins left on fruits and vegetables grown with conventional farming methods.

Cut Out Sugar

“Start by decreasing the amount of sugar you consume,” says Matt Dower, spa director at Mirbeau Inn & Spa in Skaneateles, NY and that includes honey, molasses, and artificial sweeteners.

“If you eat more sugar, you ask your body for more insulin, straining your pancreas and wearing yourself out,” he says. “In the long term, this kind of habit can cause you to become chronically fatigued, diabetic, develop cancer, and pack on excess weight.”

Drink Lots Of Tea

Not only is tea full of antioxidants, it hydrates you (especially if it’s herbal) and fills you up,” says Ashley Karr, a research psychologist and wellness coach. “This means you will be less likely to overeat or eat the wrong things!” Keep in mind, the caffeine in tea is different than the caffeine in coffee—it’s gentler on your system. It’ll also give you a pick-me-up minus the jitters.

The Neti Pot

Don’t forget that pollution and allergens are all around you. They’re in the air and can trigger allergy symptoms (such as yucky, puffy, red eyes). Dr. Travis Stork, host of daytime talk show The Doctors advises you flush your nasal passages regularly with a Neti Pot. Doing so can eliminate the side effects of air pollutants and lead to better breathing naturally. If you use the Neti Pot before bed, it’s even better as it will enhance your sleep.

Sweat

Exercise, a sauna, or a steam filled bathroom retreat helps you sweat toxins from your body.

Forbes Riley, the creator of fitness product SpinGym who you may also remember co-hosting Jack LaLanne’s juicer infomercial, is a big fan of detoxing. It’s how she lost her pregnancy weight gain at the age of 42 after giving birth to twins. She suggests you use a sauna regularly. “There’s nothing more detoxing than sweating it out,” she says.

Hot Bath With Epsom Salt

Hot Bath With Epsom Salt

Soaking for 20 minutes in a hot bath with Epsom salts allows your skin to absorb the magnesium and other minerals and nutrients in the salt that promotes the body’s natural detox process.

Eat Cruciferous Vegetables

Kale, broccoli, Brussels sprouts, cabbage, kale, collard greens, and cauliflower are high in antioxidants that support the body in fighting toxins

Berries And Colorful Produce

The bright colored, red, blue and purple fruits and vegetables contain high levels of key antioxidants that help fight free radicals and activate key liver enzymes that help to “knock out” harmful substances in the body.

Twisting Yoga Poses

Naturally, stimulate digestion and elimination.

Drink Fresh Vegetable Smoothies

Drink Fresh Vegetable Smoothies

Vegetables are high in fiber that supports digestion, provide nutrients that support liver health and improve digestion.

Eat Sulfur-Rich Foods

Garlic and onions are high in antioxidants that help the body fight free radicals and repel toxins

Consume Turmeric and Green tea

The spice turmeric and 100% pure green tea supports the body’s detoxification pathways.

Eat Lean Protein

Protein helps maintain healthy levels of glutathione in the body, which is its main detoxification enzyme.

Fill Nutritional Gaps

If your diet lacks a well-rounded balance of vitamins and minerals, consider taking a multivitamin, as nutrients are key in supporting the body’s detoxification processes.

Fermented Foods

Yogurt, kimchi, kefir, and sauerkraut contain natural probiotics or good gut bacteria that help promote healthy digestion and help the body release toxins from microbes that dwell in the gut.

Fruits And Vegetables

Fruits and vegetables contain vital micronutrients and phytochemicals that are not found in anything else. If you’re allowing your body to have all it needs nutritionally, it will be able to perform detox functions much easier.

Eat More Fiber

Eat More Fiber

Fiber supports the body’s digestive systems and helps keep you regular, which in turn supports the body in its natural detoxification and cleansing processes, it comes in two forms.

The soluble fiber variety dissolves in water to form a gel in the digestive tract.

Main Types Of Soluble Fiber

  • Beta-glucans – obtained from barley, rye and oats
  • Pectin – vegetables, fruits, and legumes
  • Natural gums – found in gum acacia, seaweed, and certain types of seeds
  • Inulin – obtained from wheat products, chicory, onions, and artichokes

Insoluble fiber does not dissolve in water and passes through the gut relatively unchanged.

Sources Of Insoluble Fiber

  • Oat Bran
  • Flax seeds
  • Artichokes
  • Kidney beans
  • Winter squash
  • Fruit with peel such as apples and pears
  • Sunflower seeds
  • Nuts
  • Corn
  • Sweet Potatoes
  • Squash
  • Green Peas
  • Carrots
  • Brussels Sprouts
  • Broccoli
  • Kale
  • Spinach
  • Berries

Milk Thistle (Silybum Marianum)

Silymarin in the herb milk thistle has been shown by research to help protect the liver from various industrial toxins, such as carbon tetrachloride. Milk thistle promotes healthy liver function because it helps to remove toxins.

Detox And Cleanse Safety Tips And Considerations

  • Always consult an appropriately credited health professional before starting any cleanse or detox diet. The Academy of Nutrition and Dietetics says, “Many noncredentialed people claim to be experts in detoxification, and many seasoned health professionals are not well versed in detoxification protocols. Because detoxification programs can vary widely and may pose a risk for some people (such as people with multiple maladies, those who take multiple medications and pregnant or breastfeeding women), it is important to work with a credentialed health professional who understands your health status and goals and who is able to evaluate detoxification programs for safety and effectiveness. Consider working with an integrative and functional medicine dietitian.”
  • The ADA advises you not to attempt a detox diet more than three times a year. It can lead to yo-yo dieting, which can be detrimental to your health.
  • Eat five to nine servings a day of vegetables and fruit, which provide your vitamins and minerals, antioxidants and dietary fiber. However, the BDA emphasizes that you should eat a wide range of fruit and veggies, not just one type. An apple a day might keep the doctor away, but nine apples a day might do the opposite. Avoid detox diets that encourage you to eliminate all carbohydrates. Eliminating complex carbs means you’re eliminating an important source of fiber, which is important for the natural detox process in your body.
  • Fasting is not advised. Although rapid weight loss can occur with fasting, the weight loss is usually water and glycogen, rather than fat. Fasting can also result in fatigue and dizziness, says the BDA. Moreover, you’re more than likely to return to your bad eating habits at the end of the fast and put all your weight back on.
  • Avoid colon cleansers. There is no scientific evidence to back up the theory that colon cleansers are healthy, according to WebMD, which labels them a fad. Colon cleansing, it says, is based on the incorrect theory that waste collects in your colon over time and stagnates there, polluting your body with toxins – in a process dubbed as auto-intoxication.

    Colon cleansers range from laxatives and enemas to “high colonics” which flush water through your intestine to clean it out. Not only are colon cleansers unnecessary but they can be harmful, warns WebMD. They can lead to dehydration and, in extreme cases, perforate the colon. They can also interfere with the absorption of nutrients, causing a deficiency of vitamins and minerals. The ADA also warns people who undergo colonics are at risk of contracting an infection and can suffer electrolyte imbalances.

  • The ADA also points out the dangers of a raw-food detoxification diet. It says they put you at risk of contracting parasites or foodborne illnesses normally killed off during cooking and some raw veggies, such as rhubarb leaves, buckwheat sprouts, kidney bean sprouts are toxic if consumed in great quantities.

 

Final Thoughts

While all cleanses advocate for an increase in the consumption of water and lemon juice, few agree on much after that.

Giving your body the ability to naturally filter things through the liver and kidneys is the best way to detox. You don’t want to force evacuate your bowels or starve yourself.

It is important to keep your digestive tract running smoothly. Any detox that advocates mass-evacuation of your digestive tract should be avoided. You want to keep your good gut flora intact. Adding a good dietary probiotic such as found in yogurt, will aid your digestion.

These are the simplest and healthiest methods to detox your body. Try them and see how it improves your overall health.

Stay well and take care!

DO YOU KNOW YOUR BODY TOXICITY SCORE? Take this short 45-second quiz to find out your toxicity score now!!!

 

 

 

 

 

Acceptance-Based Behavioral Treatment (ABT) – The Mindfulness Diet – Lose More Weight And Keep It Off Longer

There are hundreds of purported ways to lose weight, and the list will only get bigger the longer we live. However, a new modality of treatment- known as Acceptance-Based behavioral Therapy (ABT) seeks to address weight loss by incorporating mindfulness into the attempt.

Yes, this new modality of treatment has a lot to do with your mindset when attempting to lose weight and has proven itself quite effective in studies.

Can your mind really offer the ultimate weapon in controlling your weight? Read on and decide for yourself.

Also Known As The Mindfulness Diet

Mindfulness can be a powerful tool when incorporated into any facet of this. Weight loss isn’t any different. A study conducted in 2016 focused on making goal based choices and incorporating mindfulness when choosing foods to eat.

The key goal of the researchers was to prove that this model of treatment is superior to regular behavioral therapy for weight loss and they were right.

On average, persons who followed the new Acceptance-Based Therapy lost 13 pounds during their first year, compared to others who followed regular behavioral therapy that lost between 5and 8 pounds over the same period.

The biggest difference with acceptance-based behavioral treatment? Accepting. Accepting the fact that temptations and pitfalls will occur, but finding suitable ways to deal with it and recover.

What Specifically Does ABT Focus On?

Acceptance based therapy’s key goal was helping identify and remedy situations that pave the way for poor eating and bad habits. At the core of the plan is:

  • Attaching A Major Goal To The Weight Loss- many plans already do this, but sometimes the magnitude of your motivation is what makes it effective or not. For example, ABT could focus on getting healthier so that you can see your grandkid’s wedding, as opposed to just fitting in a dress you’ve wanted to for a long As you can guess, the wedding is a much stronger motivator than a silly dress.
  • Make Notes Of Situations That Cause Junk Food Eating- if you notice that anytime you stay up after midnight you end up eating too many snacks, or when an exam rolls around, you can take necessary steps to remedy the situations. For example, rarely stay up after midnight, and spread you exam studying for longer periods so you do not cramp all that work into a few short days.
  • Treat Deprivation With A Reward- for example, instead of curling up into a ball and going to sleep when the sugar rush hits you, reward yourself with an apple. At its core, it is trying to retrain bad habits and reprogram reward mechanisms.
  • Stop Eating When You First Feel Satisfied- normally, before you reach the point of utter stomach suffocation, you get a little nudge that you’ve had enough to eat. In obese persons, however, this instinct is usually over-ridden until the point of utter satisfaction and discomfort is achieved. This needs to be retrained as well, you do not need to fill your stomach to capacity.
  • Make Eating A Meal An Experience- we get it- you are busy and have things to do. However, you need to make time for eating. Eating is not merely stuffing calories into your body in the least amount of time, but rather satisfying your brain. By taking the time to have all (or most) of your senses experience the food; let it roll over all areas of your tongue to experience new tastes, you develop a greater appreciation for your food. This is the basic tenet of mindfulness and could pave the way for great things to come.

Conclusion

ABT holds great promise and is bound to spread and become accepted by many quarters of the medical field. The mind truly is a powerful tool, one which you can train to do bidding in your real best interest.

6 Key Diet Hacks For Weight Loss

Knowing how to stay full and healthy when dieting can be difficult. Many people struggle when looking to reduce their weight, with constant hunger. If you are one of those people then you may be looking at ways to trick your mind into feeling fuller longer.

6 Key Diet Hacks For Weight Loss

There are several different diet hacks that you need to know in order to achieve successful healthy weight loss. These diet hacks range from intermittent fasting all the way to stay hydrated. The top six diet hacks are laid out below.

Intermittent Fasting

One of the newest and most popular diving techniques is intermittent fasting. During this dieting protocol, you don’t have to count calories or carbohydrates; you simply limit the time frame that you are allowed to eat. Many people fast between 16 and 20 hours every day.

Intermittent fasting is very popular with people who follow Ketogenic and Paleo styles of eating. According to Life Hack, intermittent fasting helps you lose weight because your body is forced to use its fat stores for energy. When you burn calories that way instead of from food you are helping, your body learn how to metabolize your fat stores.

Fasting also optimizes hormones that are key to metabolizing fat. When you fast affect two important hormones human growth hormone and you regulate insulin. Both of these hormones are responsible for weight gain and weight loss.

Sleep in Your Workout Clothes

Getting out of bed in the morning to work out can be dreadful. The Daily Star recommends that you make it easier by sleeping in your workout clothing. You’re more likely to exercise in the morning if you sleep in your workout clothing. While it may take some getting used to this is a great way to make sure you’re motivated enough to work out.

Have Friends with Self Control

This may seem like a silly one, but often people who we hang out with the most influence our behavior. Self-control can be influential when trying to change your eating habits. The Huffington Post notes that if you’re trying to lose a few pounds and going out to eat with friends who binge on fries and sweets you’re more likely to eat junk. However, if you’re with a friend that has self-control with regard to their eating habits, you’re less likely to overeat.

Cook at Home

It really is all about control. When you cook at home you know exactly what goes into your food and also how it is prepared. You can also control your portions. Berkeley Wellness notes that cooking from recipes at home will allow you to control your portion consumption as well as ingredients. People who eat at home are more likely to eat whole foods than processed foods.

Ditch Long Cardio Workouts

Men’s Fitness magazine is quick to point to research that shows lifting heavy weights and interval training are far more effective for weight loss than long bouts of cardio. If you’re looking to shed the pounds introduce heavyweights and high-intensity interval training to your workout. You’ll end up working out for less time while still dropping pounds.

Drink More Water

While experts interviewed by Women’s Health magazine couldn’t say that drinking water was the cause of weight loss, they did say people who drank water had more success with weight loss. Why? The answer is because often people confuse thirst with hunger. They’re reaching for snacks when they should be reaching for water.

Typically drinking half of your body weight in ounces of water each day is a good plan, so if you weight 200 pounds, drink 100 ounces of water daily. If you’re not consuming half your body weight in ounces per day of water chances are when you’re hungry you’re actually thirsty.

Now you have the top six hacks to help you stay full and lose more weight. Drinking water cooking at home and even sleeping in your workout close can help you lose weight.

 

 

 

 

 

 

Healthy Alternatives To French Fries

What is it about French fries that have us hooked? Without a doubt, French fries are delicious. However, that magical deliciousness comes at a steep cost- pound for pound (or serving) French fries are taking a chunk out of our health unmatched by other foods.Healthy Alternatives To French Fries

But Why? Here’s a quick overview:

  • French Fries Are Made Of White Potatoes – Well, the thing is white potatoes are notorious anti-nutrients. What that means, in a nutshell, is that they prevent absorption of nutrients from beneficial foods into your blood, thus reducing the nourishment you get from a meal.
  • They Are Carbs And Fat– fat has been cast into an unfairly negative spotlight over the years, but it is largely due to the taint campaign undertaken by carbohydrates, especially simple carbs. In the human body, fats are not “easily” stored, except when there is an abundance of carbs in the blood at the same time, resulting in an insulin spike. Insulin, doing his job, shuttles as many nutrients as it can into cells, either fat, liver or muscle cells. The result? Enhanced storage of fat, much more than would occur in the absence of insulin.
  • They Are Loaded With Preservatives– nothing lasts that long (in a freezer or otherwise) without the use of preservatives. Preservatives do play a role in our agricultural system, but the kind of French fries we typically consume are bulk variety- fast food chain kind. Those made from fresh potatoes are a little better, though still not acceptable enough for justification.

There are literally tons more reasons why French fries should not be consumed by people with an interest in their health. However, part of changing includes finding alternatives to take its place.

Consider these healthy alternatives and be hooked!

Very Low Carb Options

Parmesan Coated Zucchini Fries

If you’ve ever had Poutine, then you’ll love these! These are prepared in a much healthier fashion than French fries, as opposed to deep frying your coat in a layer of egg batter and parmesan, pop in the oven for about 20 minutes, then sprinkle with a little salt and black pepper upon coming out. The taste of these will blow your mind unlike any other, and can quickly end your withdrawal from French fries

Kale Chips

While not exactly French Fry-esque, they do fit the bill for an excellent alternative to the unhealthy morsel, which acts as a sort of side dish or appetizer to your main meal and also makes a great snack and potato chips alternative.

Crispy Green Beans

These are prepared the same as the Kale chips, but using green beans instead. Bake until crispy and you have a very low carb French fry alternative.

Cut kale leaves in small “chip” size pieces, toss in a bowl with a little bit of olive oil, add spices, salt, and pepper, then bake for a few minutes until crispy. Indulge, and enjoy without the guilt!

Carrot Fries

Loaded with anti-oxidants and vitamins, carrot fries make perfect snacks for movie night. To prepare, slice the carrot into thin strips, sprinkle with olive oil, salt, and pepper, then bake for about 25 minutes.

Not So Low Carb Options

Avocado Fries

The first time I had these it blew my mind. Different from the traditional “hard” crunchy nature of fries, these are made by compacting avocado meat into coated (with panko breadcrumbs and eggs) batters, then frying in oil until crispy.

The result?

A taste bud teasing combo that is crispy on the outside and creamy on the inside. Not to mention that it is loaded with healthy fat!

Sweet Potato Fries

We saved this one for last, just for those of you that actually tried something else but still didn’t quite hit the spot. Enter the sweet potato fries! These are prepared identically to classic French fries, except two things

  • You can bake them instead of deep frying since they keep their structure much better than white potatoes (and makes them much healthier)
  • They are more nutritious than white potatoes, which suck and block nutrients from other foods. These are becoming popular in food establishment, which is trying to keep up with the demands for healthier alternatives.

Conclusion

These alternatives are enough to keep you satisfied for months (hopefully longer) and finally break your addiction to the sinful French fry.

Most of the options are also low-carb, perfect for when trying to lose weight. They are virtually preservative free, as you will buy the raw foods and make them yourself, opposed to buying mass-produced bulk fries in a bag.

Your health will thank you for it, with many years added to your life!