|
|
While the idea of being green may seem like a bit of a trend more than a movement toward a healthier planet, there is much that can be gained from going green. Not only can you help the planet and your community, but you can also help to create a healthier and a trimmer new you with some green dieting advice. Being green doesn’t mean you need to change your entire life, but it can help you to take steps that help you in your fitness and diet goals.
 Green dieting is not only eco-friendly, but it is a wonderful way to add fresh, local produce to your diet and get some fresh air when exercising. An easy way to begin Green Dieting and to add healthy foods to your diet is to head to a local farmer’s market. These markets allow you to pick from local and fresh product and meats, which helps to support local farms and, in some cases, organic farming (of course not all foods sold at farmer’s markets are organic – ask if you’re not sure). Overall, small farming practices are much better for the environment than large scale, mass-production farming that uses large amounts of chemicals, such as pesticides and herbicides and other destructive practices to get products to the grocery store.
Another benefit of buying local produce is that the foods have not had to travel from far away places, unlike the ones you might find in a chain grocery store. Thus, by green dieting with local products you are helping to lessen the gas that’s been used for food transportation and associated combustion emissions to the environment.
Most people find that local produce bought from farmer’s markets have more flavor and are often much cheaper than foods you see at the grocery stores. Try heading to the farmer’s market in your area to choose foods to eat for the week, supplementing with your local grocery store as needed. Our family loves a trip to the country on the weekends to the local farmer’s markets. Their selection and quality of cheeses, meats, eggs, fruits and vegetables are far beyond what we can find at a chain grocery store. It is a fun family outing that I have been doing since I was a child.
If you don’t have a farmer’s market in your area, you can often head to your local grocery store and find organic and natural foods to eat. When in the produce section, look for foods which are labeled as organic. Organic products are grown and manufactured without the use of chemicals and often without GMOs (genetically modified organisms). Consuming foods that have been grown without the use of chemicals or GMO’s is not only good for your health, but is an eco-friendly way to eat that helps to support good farming practices.
Of course, green dieting doesn’t just include finding natural ways to eat, but also to exercise. When you want to be more eco-friendly in the way you exercise, heading outside for a walk, bike, or run is a great idea. Instead of driving to the gym in order to workout, you will be able to enjoy nature and get into shape. Find a local trail or a park where you can move amongst the trees and animals, helping to burn calories without hurting the environment at the same time. In addition, you might want to volunteer to clean up the parks or the waters near you, also helping you add exercise to your day while also supporting the earth.
Choosing to go green with your diet and exercise program doesn’t have to be hard. With just a few basic changes to your lifestyle, you will find that being eco-friendly is not only good for the world, but you will also feel better and look better at the same time. Over time, you will find that more green steps are easier to implement once you have these basics down.
Other Related Posts and Articles you May Find Interesting: “Eating Organic Foods”, “Healthy Weight Loss Diet May Prevent Cancer”, “Anti-Cancer Drug Added to Junk Foods” and “Anti-Diet Approach to Losing Weight”.
The stress you feel in your life may not be under your control, but what you eat each day is completely under your control. By taking the time to choose foods which can boost your body in times of stress, you can change the way your body responds to stress. While eating a well-balanced diet is always helpful in managing stress, there are also some diet foods which can help you to control anxiety and tension. Though many more exist, complex carbohydrates, almonds, and avocados are some of the most celebrated.
 Try adding some of these stress reducing diet foods to your daily meals to get a grip over stress and anxiety. Complex Carbohydrates
While many diets will tell you to avoid carbohydrates, this might not be a good idea when you are trying to manage stress too. With complex carbohydrates, you will be controlling the blood sugar levels in your body as these are more difficult foods to break down than simple carbohydrates. This will lead to fewer food cravings.
In terms of stress control, complex carbohydrates encourage the body to produce serotonin, a stress relieving chemical in the body. This will allow you to maintain a sense of calm, even when things are a bit crazy in your life. Try eating a few servings of complex carbohydrates each day, including whole grain breads, brown rice, high fiber breakfast cereals, oatmeal, beans, lentils, bran and barley.
Almonds
Almonds are one of my favorite diet snack foods. They are high in protein, which can help to curb hunger and only a small handful (10 almonds) can be a satisfying snack between meals. Almonds are also high in vitamin E that can help to protect the heart as well as the mind from the damaging effects of stress. In addition, almonds contain high levels of B vitamins, which support the nervous system and create a stable mood level. Eating a small handful of almonds each day can provide stress-reducing benefits while also helping to quell hunger and keep a diet on track.
Avocados
Many dieters avoid avocados because of their high fat content. Avocados, however, are filled with healthy, monounsaturated fats that help to lower cholesterol and protect the body from stress and damage. Also, the high potassium levels in avocados are helpful for managing stress. So when you are feeling particularly stressed out, try eating a small serving of avocado each day to help you manage your weight and balance your feelings of anxiety and stress.
Milk
Milk can soothe jagged nerves while also helping to boost weight loss. Studies have shown that adding dairy to your day (low fat, of course) can help you to drop pounds as well as feel calmer. Yes, a glass of warm milk can really help you fall asleep at night. Try adding a cup of yogurt or skim milk to your daily diet to allow you to feel the full effects.
For myself, I am a chronic poor sleeper and now that I am over seven months pregnant, getting a good night’s sleep is becoming very difficult. In the middle of the night when I just can’t get back to sleep I make myself a cup of warm milk. I do not add a sweetener, but sometimes a shot of vanilla or almond extract for a little added flavor. In no time I am sawing logs again and my mind is peaceful. Milk – it does the body and mind good.
How Stress Affects Weight Loss
Not only can stress result in making poor food choices and overeating, but it also may also lead to weight gain. Some studies have shown that stress triggers the production of a hormone called cortisol in the body and cortisol may be linked to the accumulation abdominal fat (see the article “Weight Gain and Stress”). As well, stress in your life may prevent you from getting a restful night’s sleep. This too can either slow weight loss or cause weight gain (refer to the article “Sleep and Weight Loss”).
As you can see, while the stress reducing diet foods mentioned above may not be your typical foods eaten when you are trying to lose weight, adding some of these in moderation might be beneficial not only to your diet, but also to your stress levels. How you feel can affect the way you eat, how you sleep and your weight loss success. Finding ways to lower stress in your life, be it with diet, exercise, relaxation techniques or other methods will be of great benefit to your well-being, whether or not you are trying to lose weight.
Other Related Posts and Articles you May Find Interesting: “Weight Loss Foods that Improve Your Mood”, “How Stress Affects Weight Loss”, “3-A-Day of Dairy Weight Loss Program” and “Why You Need Carbohydrates”.
As the days become sunnier and longer, it becomes more obvious that you’re going to have to shed that bulky sweater soon. Instead of fearing the day when you have to reveal your winter body, you can start a spring diet to help weight loss that includes new and fresh groups of foods. With so many fresh foods available in the springtime it’s not difficult to lose weight, trim calories, and improve your overall health and energy.
 A healthy spring diet that includes fresh, seasonal fruits, vegetables and produce can help you lose weight before summer. Here are some tips for a spring diet that will help you slim down and feel great:
Choose More Fruits – One of the best foods to eat as the days become longer is fruit. Fruit is lower in calories, high in energy, and readily available without the need for preparation. By having a few different kinds of fruits available, you can begin to reduce your overall calorie intake, while also adding more vitamins and minerals to your day.
Most fruits are high in fiber, which will not only improve your digestion but will help you feel fuller longer after a meal. Try adding two to three servings of fruits to your daily diet, preferably in whole fruit form. While drinking fruit juice can be healthy, it typically contains many more calories, less fiber, and less benefit for weight loss as a result.
Add More Vegetables – Vegetables are another low-calorie, nutrient packed food to add to your springtime diet plan. By choosing to add at least one vegetable to each meal is a simple way to add more nutrients and fiber to your diet. Vegetables can be prepared in a number of ways too. Tossing a few vegetables together can create a salad on the go, while grabbing a handful of uncooked vegetables to eat can create a good snack for those who don’t have a lot of time to spare. You might also want to think about adding a new vegetable to your grocery cart each week to keep things interesting.
Often people complain that they do no like the taste of vegetables and eating the full recommended servings each day is difficult. If this sounds like you and your family, make it your new goal this spring to try preparing a few meals a week that include fresh vegetables. Experiment with different vegetable dishes to find ones that tickle your taste buds.
Get Cracking With Eggs – With the springtime comes puffy yellow chicks and lots of fresh eggs from local farms. Despite their bad reputation for causing high cholesterol, each egg is a powerhouse of protein, vitamins and minerals. In fact, each egg has less than one hundred calories and contains almost as many nutrients as a daily multi-vitamin. If you are worried about fat or cholesterol, you can simply use the egg whites and avoid the yolks.
In your new spring diet to help weight loss, try creating an egg salad or a vegetable omelet for a light breakfast. You can also create deviled eggs with a low-fat mayonnaise and some mustard for a healthy party dish or store some boiled eggs in the refrigerator for quick snacks.
What are some Seasonal Spring Foods?
Of course adding fruits and vegetables to your diet, even if they aren’t ones in season, is always a good thing to try to do. However, fresh fruits and vegetables that are in season are nutrient-rich, have better flavor and can be cheaper when bought at local farmer’s markets. Seasonal spring fruits include: berries, bananas, figs, mangoes, kiwi, peaches, nectarines, plums and pineapple. Seasonal spring vegetables include: asparagus, beets, peas, fiddleheads, kohlrabi, spinach, corn and peppers.
No matter how warm it is where you live, adding some light spring foods to your diet can help you boost your immune system, your energy levels, and your weight loss. Take some time to see what foods are seasonal in your area and take a taste of all that spring really does have to offer.
Other Related Posts and Articles you May Find Interesting: “Weight Loss Foods that Improve Your Mood”, “Weight Loss Vitamins in Your Diet”, “Eating Organic Foods” and “Best Foods for Weight Loss”.
It’s interesting that dieting is not necessarily the key to long term weight loss success. While cutting calories and increasing your exercise will allow you to lose weight, when you finally reach your goal weight and the ‘diet’ is over, you still have a lot of work to do. Those dieters who have had long term weight loss success are those who have shed their old habits and patterns as well as their weight. Your mindset is the most important tool you have for lasting weight loss. Cultivating the lifestyle habits that are needed for losing weight and weight management after you reach your goal are extremely important and are not as complicated or difficult as you may think.
 Making small, healthy changes to your lifestyle gradually is key to long term weight loss success. One of the main keys to long term weight loss success is to start good habits right from the beginning of your diet. Part of this process will be taking a look at your eating habits. Keeping a food journal (or using a diet tracker like fitday.com) will allow you to see how much food you are eating, when you are eating it, and what foods may trigger you to eat too much. By taking the time to look at the foods you eat, you will begin to see patterns and you can begin to make small, but significant changes to your diet and your eating habits.
Perhaps you begin with making it your goal to eat a healthy, lower-calorie breakfast at home during the week instead of skipping breakfast or buying a calorie-laden coffee and pastry (for a few low-calorie breakfast suggestions, see the post “Low-Calorie Breakfast Ideas“). Then, when you are comfortable with this change in your eating habits perhaps you can try making a healthy lunch for yourself every day and so on (you can find some suggestions for lunches too in the post “Low-Calorie Lunch Ideas“). By making very small changes to the way you eat, you increase your chances of losing weight and keeping it off. Find small things you can do to change your food intake and reduce the amount of calories you eat each day (e.g. cutting out soda, eating breakfast, keeping a selection of low-calorie snacks, etc.). Small changes that you make gradually over time are much easier to incorporate into your life than making huge, sweeping changes that leave you overwhelmed.
Taking small steps to make the lifestyle changes needed for long term weight loss success also applies to your exercise habits. Start out slowly and build up from there. The more you exercise and the stronger your body becomes the easier it will be to do more. If just getting out for a 30 minute walk every night is all you can manage at first that’s OK. Again, don’t overwhelm yourself with large commitments, such as exercising at the gym 5 days a week. Although some people may be able to make these big life changes, most people find it difficult at first and need to start out slower.
As most of us know, losing weight is not only a physical challenge, but a mental one. Mentally, the primary key to long term weight loss success is realizing that losing weight isn’t just about reaching your goal weight, it’s about making healthy lifestyle changes that will last a lifetime. When you want to lose weight for the long term, you need to look at eating and staying in shape as who you are, not what you are doing until you reach a certain goal. The habits you are making right now are the habits you should plan to stick to for the rest of your life. By taking the time to make small changes, you will make these habits stick and you will create a healthy new you, almost without realizing it.
Along with your long term approach to weight loss success, you also need to remember that perfection does not exist in the dieting world. You will not necessarily eat the right foods all the time, and you may not always exercise as much as you would like. However, if you make the effort to stick to your healthy lifestyle changes even 80% of the time, it’s likely you will keep your weight off or you will be able to take off any weight you may gain. After all, there will be times when you will want to eat a treat or a larger meal and you should be able to do so without feeling guilty for the rest of your life.
Long term weight loss is not just a goal that you reach; it is something that you dedicate time and energy to each and every day. While it might seem you can relax a bit after you’ve lost weight, always remember that you’re living a new life, one with new habits and new patterns you worked very hard to develop. Embrace these new changes, avoid slipping back into old habits, and you will be well on your way to a lifetime of weight loss success.
Other Related Posts and Articles you May Find Interesting: “Tips for Making Healthier Food Choices”, “5 Stages of Weight Loss Grief”, and “Workplace Weight Loss Tips”.
I was watching a show on TV the other night about morbid obesity. The show delved into the lives of three people who are morbidly obese and are bed-ridden the majority of the time because of their condition. I found it to be a powerful show that gave me new insights into food addiction, emotional eating and what health conditions can manifest when morbid obesity occurs.
 Some people end up helping the ones they love become overweight or obese because they are afraid of causing disappointment or anger. I found that after the show I couldn’t stop thinking about these people I had just learned about, who for one reason or many, were unable to control the amount of food they ate. One of the things that intrigued me most about their situations was that all of these people were unable to get around much, yet they seemed to have an unending supply of food brought to them by either spouses, their children or their parents. Why would someone help another become overweight or morbidly obese knowing that it is harming the one they love?
I don’t think that there are many people who enjoy seeing someone they love suffer with a weight problem. And yet, there are more morbidly obese people today than there have ever been at any other time in society. This situation seems to point to the possibility that family members and friends of those who are obese are turning a blind eye to their weight gain, and may even be unintentionally helping them become obese. While this seems like a harsh accusation, the truth is that many people want to enable those they love – not because they don’t love them, but because they do love them.
Here are some common reasons why some people help others become overweight or obese:
Fear of Disappointment and Anger – One of the first things a person who is living with a morbidly obese person will say is that they continue to feed their food addiction because they don’t want to disappoint them, let them down or make them unhappy. Many of us have been taught that food is a way in which we can please others and by not helping another person have the food they want means that person might be disappointed and even angry.
What people need to remember is that their loved one is likely suffering from a very real addiction – food addiction. This can make them act in irrational and hurtful ways towards people around them just to get what they want and they feel they need, which is food. As with other types of addictions, family members and friends of these people can find themselves jumping through hoops to keep the person happy, even at the expense of their health. In most of these cases, professional help addressing the addiction should be sought for both the person who is overweight and their loved ones.
Unwilling to Make Diet Changes – In some cases, the people who are enabling a person to become morbidly obese do so because they are unwilling or unable to make change in the way they eat. Sometimes entire families can be struggling with obesity together and this can perpetuate bad habits, such as overeating, unhealthy food choices and a lack of exercise.
While not everyone may want to change the way they eat, supporting friends or family members who want or need to lose weight might be helpful for all involved. Part of being in a relationship is helping each other out. Thus, instead of looking at adjusting one’s eating habits as a chore, friends and family members may want to think about how not changing their eating habits are hurting the one they love.
Playing the Blame Game – A person who is enabling someone else to become or remain obese may place the blame of this predicament square on the other person’s shoulders. In saying that the other person should just be able to change they way they eat or just say “NO” to overeating, they are absolving themselves of any responsibility. If they’re keeping unhealthy food in the house and they are advocating unhealthy habits, such as not exercising or overeating, they are also to blame for the situation. While it’s true that there is personal responsibility to help one’s self, a person in a relationship can also help by being supportive in simple ways. This may include removing all unhealthy foods from the house or keeping a secret stash that you eat away from the other person, encouraging more activities the both of you can do together away from the TV, and preparing healthier, portion-controlled meals together.
Power and Control – I hate to think that there are people in this world who use obesity as a way to have power and control over someone else, but there are. Just as there are people who use drug and alcohol addictions of others to their own personal gain, there are also people who use food addiction in the same way. In many of these cases, the ones enabling obesity enjoy the feeling of power and control they have over the other person who relies on them entirely for food. This type of behavior is indicative of mental health problems for both people involved and therapy will likely be required in order to break the cycle.
As I wrote this blog post I kept reflecting on my own life and the habits that my husband and I do, often without even thinking. For example, when my husband is feeling unhappy, it is my first instinct to offer to go out and buy him something tasty. This usually involves a trip to the nearest burger joint for not one, but many hamburgers. And even though I know that this food is really not good for him and will just contribute to weight gain I still do it because I want him to feel happier.
The thing I’m beginning to realize as I write this is that it’s not necessarily the food that makes him happy, because if it was just that he’d go get it himself and never be blue. It’s the fact that I offer to do something nice for him, to care for him and show him that I love him that improves his mood the most. There are so many other things I can do for him other than buying him food and from this moment on I will try my best to explore what those other things can be.
Other Related Posts and Articles you May Find Interesting: “Overcoming Emotional Eating”, “Talking to Your Children About Weight Loss”, “Family Weight Loss” and “Is Fat Becoming the New Thin?”.
Most of us don’t give a second thought to what’s going on inside our bodies until there’s something obviously wrong. For most of my life I was the worst for this and I would only make changes in my lifestyle when my health dictated it, instead of being pro-active and taking steps to make myself healthy before the old body demanded it.
 Reducing the amount of salt (sodium) you eat is one diet change that can help lower blood pressure naturally. Over the past couple of years of blogging here I have discussed numerous diet changes that can benefit all kinds of health problems, such as insulin resistance, diabetes and even cancer. There is no doubt that making positive changes to your diet and getting regular physical activity is a major key in making your body healthier and stronger – I am living proof of this and many of you are too. Always remember, though, that there is no better time to make these changes in your life than right now. Why wait until a doctor’s visit uncovers you have high blood pressure, pre-diabetes or high cholesterol? By making some simple changes in your diet you can naturally reduce your chances of developing many of these preventable diseases.
One of the most common health problems of people who are overweight or obese is high blood pressure. Keep in mind, however, that high blood pressure can also be present in people who are not overweight. Either way, when you hear that your blood pressure is higher than it should be, you need to take action immediately. In many cases, you can make changes to your diet which will lower blood pressure naturally so that you may not even have to take medication. In lowering your blood pressure, you will reduce your chances of heart troubles such as stroke, heart attack and heart disease. Here are three diet changes you can make today in order to lower your blood pressure naturally right away and reduce the risk of developing high blood pressure in the future.
Diet Changes That Lower Blood Pressure Naturally
Eat Less Salt (Sodium) -You may wonder how a diet too high in salt (sodium) can raise blood pressure. Basically, when you consume sodium your kidneys work hard to eliminate it from your body. However, when you eat too much sodium for your kidneys to eliminate on their own, some of this salt ends up in your blood. Since salt attracts water, your blood volume rises, which causes a corresponding rise in blood pressure.
Thus, one of the best ways to lower your blood pressure naturally is to reduce the amount of sodium in your diet. While 2300 milligrams of sodium daily is considered a safe amount in the typical adult diet, most people are eating twice and even three times as much salt. Most of this unnecessary sodium is coming from processed foods which are flavored with salt. Instead of looking for foods with less sodium, it is a good idea to begin to prepare your own foods at home, helping you control the salt you eat each day. And while you do still need some salt in your diet, look for foods that are not processed so that it’s easier to control your intake.
For people who already have high blood pressure, it is recommended that they consume no more than 1500 milligrams of sodium a day. Keeping track of how much sodium you eat can be a tedious task so a good rule of thumb is to avoid any type of food that contains more than 100mg of sodium per serving. If you are cooking at home, try to not use salt when preparing your meals. Instead, you can add a pinch of salt to your food once it’s on your plate if you need to.
Reduce Your Alcohol Consumption – Since alcohol can increase your blood pressure, you will want to remove as much alcohol as you can from your diet. You don’t have to avoid all alcohol, but anything above one drink is going to become harmful for a woman and anything about two drinks a day is considered too much for men. Try to slowly curb your alcohol intake to no more than a few drinks a few times a week in order to help your heart and your blood pressure reading.
Include More Potassium in Your Diet – If you want to lower blood pressure naturally you may also want to include more potassium-rich foods in your diet. One of the easiest ways to do this is to add fortified foods to your diet, such as milk and cereals that have added vitamins and minerals and to eat plenty of fruits and vegetables. Some of the best food sources of potassium are bananas, soy, beans and potatoes.
As you can see, with just a few minor diet changes you can lower your blood pressure naturally. What’s even better is that these diet changes are also ones that will help you to lose weight. In fact, a healthy diet that consists primarily of fruits, vegetables, whole grains, lean proteins and low-fat dairy will go a far way to not only lowering your blood pressure, but also your body weight. Add regular exercise to these diet changes and you will be well on your way to a lifetime of lower blood pressure and overall improved health.
Other Related Posts and Articles you May Find Interesting: “Health Problems Associated with Being Overweight”, “Tips for Making Healthier Food Choices”, “The Blood Pressure Diet” and “The DASH Diet”.
Valentine’s day is upon us and many of us have a special someone we look forward to sharing our love with. Of course, for anyone on a diet, chocolates and other sweet delicacies presented in heart-shaped boxes can lead us down the wrong paths with our diets even though our loved ones mean well. So what can you do to spice up your valentines day in a healthier, diet-friendly way?
 The sweetness of a little bit of honey can go a long way to putting one in a more romantic mood for Valentine's Day. If you’re looking to get yourself and your loved one in the mood for Valentine’s Day, what better way to do it than with sensual foods. There are many aphrodisiac foods, such of which you probably already know of, and some which you may never have thought of. The good news is that some of these aphrodisiacs are also common diet foods that will keep you on track with your diet while adding that “little something” to your libido.
Best Aphrodisiac Diet Foods
Oysters – Oysters may not be a food that everyone likes, but they are certainly a good that can help to boost your loving feelings. With the higher zinc content, males will find their arousal is heightened.
Honey – Not only can honey be dripped on a lover, but it can also be used to promote the sex drive in women and in men. Honey is also good for boosting energy and for helping to increase orgasms.
Asparagus – Asparagus has been linked to increasing blood flow in the genital area, helping to enhance sexual arousal. Add these vegetables to a dish containing other foods on this list to maximize their effects.
Bananas – With a high level of potassium in bananas, they can help to ready the body for physical pleasure, but these fruits are also helpful to males in particular, helping to enhance libido.
Chocolate – One of the most commonly referenced aphrodisiacs, chocolate contains ingredients that can help get a person into a relaxed and euphoric state. Try slowly savoring some dark chocolate together to get in the mood.
Almonds – Almonds have a lot of vitamin E in them which is good for the heart and good for blood flow in sensitive areas of the body, enhancing sexual response. The fat in the nuts can also provide energy for longer evenings (hint, hint).
Basil – Though often taken for granted, basil is an herb which can help to stimulate the body and ready it for a lovely romantic encounter. Just the smell of basil is thought to help a person become aroused.
Figs – With their sexual appearance, figs help to create an immediate sexual response when served. The fruits have also been used to enhance libido for centuries. Feeding a fig to a lover can be a sensual interlude during a romantic evening.
Avocados – Not only do avocados look slightly sexual in their appearance, but they also have a rich supply of good fats in their meaty flesh, helping to support the body through physically draining events in the bedroom.
Garlic – Though garlic has a strong smell, it is helpful in enhancing blood circulation in the body, which allows for a more intense orgasm. However, the more garlic you use, the more intense the smell on your skin and in your mouth. Using breath mints can help if your partner isn’t partial to the smell – personally though, I find it quite sexy.
With this list of the best aphrodisiac diet foods, you can enjoy a night of bliss without blowing your goal to lose weight this weekend. And these foods are good to eat any time in order to keep your sexual self feeling in the mood while also staying on track with your diet or weight loss plan.
And not to get too X-rated with this post, but I can’t help mention that love-making does have it’s benefits for burning calories too. Everything from a passionate kiss and beyond gets your heart rate and breathing rate elevated, which gets your body burning those calories. So don’t hold back – have yourselves a very Happy Valentine’s Day and still lose weight – life couldn’t get any better than that.
Other Related Posts and Articles you May Find Interesting: “Weight Loss Foods That Improve Your Mood”, “Chocolate Increases Weight Loss” and “Tips for Making Healthier Food Choices”.
Probably the two most common (and also most difficult) health decisions people make is to either lose weight or quit smoking. Both of these goals require unbelievable determination and will-power, but the benefits to your health are undeniable.
I’ll let you all in on my dirty little secret – I used to be a smoker. I didn’t smoke every day, but I smoked very heavily when I was socializing, which when I was in college was quite a bit. My husband was also a social smoker and when we started dating we would smoke even when it was just the two of us.
 Your body is very resilient, but will still take quite a bit of time to heal from the damage caused by smoking. Three years ago this past New Year’s was the last time either one of us smoked. It was a New Year’s resolution I am grateful I made and have been able to stick to. At the same time we resolved to get more exercise and in those early days I recall my lung capacity not being what it should. I would get out of breath easily and have a little bit of a wheezy noise when I really pushed myself. Now I am glad to say that both of us feel our lungs are much stronger and healthier.
I have always wondered what the healing time for smoking actually is. How long does it take for your lungs to heal from years of being filled with tar, nasty chemicals and smoke? I’m sure there are many other people out there who are wondering the same thing, so I have done some research and here’s what I learned.
Yay, You’ve Quit Smoking!
If you’ve recently quit smoking, congratulate yourself. This is a tremendous achievement and one which should be celebrated. Not only are you preventing future lung damage, but you are also giving your lungs a chance to breathe again – pun intended. But the question that’s concerning is how long it will take for your lungs to heal from smoking and whether the lungs can ever be completely healed. The good news is that your body is resilient, but you need to help too.
How Long Have You Been Smoking Determines Healing Time
The most telling factor in the ability of your lungs to heal after smoking is how long you smoked to begin with. If you have been smoking for decades, chances are good that your lungs may never be able to heal completely. This doesn’t mean they can not heal, but it does mean that you might not be able to completely reverse the effects smoking has on your body. For those who have been smoking ten years or less, the lungs are thought to be healed again in five to ten years, again depending on how much you smoked when you did. And for those who quit smoking before they are 30 years of age, it’s thought that this action will nearly completely allow your body to heal from the smoking damage.
Diet Changes that Improve Healing After Smoking
To help your lungs heal as quickly as possible, you need to change your lifestyle. You will want to add exercise to your life, as this will help your body circulate blood and oxygen more easily, which encourages quicker healing. You will also want to add more antioxidant-rich foods to your diet in order to promote the healing process (refer to the “Smokers Diet” for more information). Try to eat more brightly colored foods like peppers, citrus fruits, and green vegetables. This will help to support your body as the cells begin to repair themselves or replace themselves. Make sure you’re getting enough rest each night and also try to reduce stress from your life.
Staying Smoke Free
The biggest thing you can do to help your lungs heal from smoking is to not start over again. Even a few cigarettes will cause damage to your lungs, so staying free of nicotine and smoke is the best plan you can have. Even if it takes you several times of quitting for it to finally stick, don’t stop quitting. The more time your lungs spend without cigarettes, the better.
Smoking damages your lungs, even if you only smoke a few cigarettes from time to time. As soon as you put the first cigarette down, you will begin to let your body heal. Your blood pressure goes down, your oxygen levels begin to rise, and your body begins to feel better. The carbon monoxide that has been building up in your bloodstream dissipates and your risk of heart disease and lung cancer decreases. You owe it to yourself and to your body to quit today.
Other Related Posts and Articles you May Find Interesting: “How Antioxidants Enhance Weight Loss”, “Healthy Weight Loss Diet May Prevent Cancer”, “Weight Gain When You Quit Smoking” and “Detox Diet”.
If you’re trying to lose weight, it’s best to have your refrigerator and cupboards stocked up with foods that will help you in your battle. Since you don’t want to be tempted by anything that you might eat in excess, you want to begin by removing any tempting foods from your home and replacing them with better alternatives. However, you need to have tasty foods in your home so that you’re satisfied as well as nourished. Here are some weight loss foods to have on hand so that you don’t go hungry.
 Arm yourself with this list of weight loss foods to have on hand and you will have a better chance at staying on track. Crunchy Vegetables and Low-Fat Dip
If you’re a person who likes to eat chips and other crunchy snacks, you might want to look into keeping pre-cut vegetables around your home. Put these in a container in your refrigerator so they are easy to access. Cutting up the vegetables on Sunday for the week will help you save time as well. If you need to have something to make the vegetables more appealing, try dipping them in a low-fat dip. One good dip you can try is low-fat hummus. This is a dip made with garbanzo beans, lemon juice, Tahini, and sometimes garlic. Simple and low fat, this dip can be used as a good source of protein and fiber as well, helping to fill you up and not out.
One of my favorite low-fat dip tricks for fresh veggies is to combine some Uncle Dan’s Creamy Dill salad dressing mix (a powder) with fat-free sour cream or low-fat plain yogurt. Just mix it to taste. This dip is totally yummy, a source of some protein and won’t run up the scale the next day.
Fruits to Carry with You
Since sometimes dieting can be harder when you’re always on the go, you might want to find some easy-to-carry fruits to have on hand. This way, you can put a few in your bag or purse when you leave for the day, guaranteeing that you always have healthy foods when your stomach starts to grumble.
Try eating whole fruits as much as possible since dried fruits and processed fruits can have added sugars in them. Apples, pears, plums, nectarines and bananas are easy to carry and they don’t tend to get bruised along the way. Small boxes of raisins can also be a good option. If you do want to carry some dried fruit with you for snacks, make sure to read the nutritional label first. Dried fruit, like apple rings, dried apricots and dried figs make an excellent snack.
Lean Protein Options
When you want to make sure you stay feeling full, make sure to always have a lean protein of some sort on hand with you or in your home. Try having cans of white tuna, for example, or cooked boneless chicken breasts. This way, you can easily add these ingredients to healthy meals. You might also want to find some tofu and some meatless burgers or veggie hot dogs to help keep your menu varied, but also low in fat and calories.
Nuts are good to have on hand as well, but put them into smaller packages so that serving size is as small as possible. Also, having a few low-calorie frozen dinners in the freezer can help you stay on track when you don’t have time cook.
There are also a number of lean protein options that travel well for when you are on the go. Pre-packaged snack foods, such as cheese strings and beef jerky are really easy to take with you and can help curb hunger between meals.
Don’t Forget Your Water
This list of weight loss foods to have on hand wouldn’t be complete without water. Drinking lots of water during the day keeps your body hydrated and your metabolism running efficiently. Water is also an excellent zero-calorie substitute for other beverages, such as coffees and juices that contain empty calories and carbs.
If you find that you don’t drink very much water during the day then buy yourself a water bottle to bring with you. There are lots of different types of water bottles and some are very stylish and fun, which may encourage you to always have your water on hand. If you do buy a water bottle make sure it is BPA free.
With these weight loss foods to have on hand you can make sure you are able to stick to your diet plan without many troubles. The more convenient you can make it to eat right, the more likely you are to do it in the first place. I’m sure there is many other wonderful ideas like these that other dieters use in their daily lives. If you have some you use, please share with us.
Other Related Posts and Articles you May Find Interesting: “5 Simple Tips for Easy Weight Loss”, “Workplace Weight Loss Tips”, “Kitchen Makeover for Weight Loss” and “Cooking Tips for Weight Loss”.
Losing weight is something that’s on a lot of our To-Do lists. And how nice would it be if everyday things we did would add up to calories lost? The good news is that laughing actually does burn calories – no kidding. And while you might not be able to drop twenty pounds during a funny movie, you will be able to trim the calories you take in each day, just by laughing at yourself, at others, and at the ridiculousness of life.
 Having a good laugh a number of times a day not only reduces your stress, but also helps your body burn extra calories. Just laughing for ten to fifteen minutes at a time will burn about 10 to 50 calories. While this doesn’t sound like a lot, the more you laugh the more calories you will burn. Also, if you are slightly heavier, you will burn more calories overall, helping to boost your weight loss efforts. When you laugh, your entire body has to work hard. Your heart pumps more blood, your lungs take in more air, and you make a sound. All of these processes require fuel, which means you need to burn calories. And the louder and lengthier the laugh, the more calories you can burn.
What’s great is that adding laughs to your day is easy. All you need to do is to find ways to remind yourself to laugh and to take a break from the seriousness of your life. Start by signing up for joke email lists so that you always have some jokes to read first thing in the morning and last thing at night. This way, you can easily laugh before anyone is around, really letting those laughs out. You can also try to watch more comedies than dramas when you watch movies, helping to add to your laughing total for the day. Try to interact with people you find funny too. This will help you to not only get some socializing in, but you will also continue to add to your calorie expenditure.
While the calorie count for laughing doesn’t sound all that high, just laughing for ten to fifteen minutes each day can add up to almost a five pound weight loss over the course of the year. This is a significant weight loss – or it can simply help you to not gain those pounds over the year. In addition, when you laugh, you decrease the feelings of stress you may be having. In doing so, you will decrease the possibility of eating due to stress and due to tension. Bringing some happiness into your life can work wonders for your waistline.
With laughing, you can begin to add more calories to your daily expenditure. When you think about it, you need to burn 500 calories a day in order to lose a pound a week. If you can reduce your calories in your diet and laugh a few times a day, losing weight can actually be easy and fun.
Other Related Posts and Articles you May Find Interesting: “30 Minute Exercises for Weight Loss”, “5 Most Useful Weight Loss Gadgets”, “Video Games that Help You Lose Weight” and “Fun Exercises That Can Help You Lose Weight”.
|
|
Recent Comments