It’s that time of year again. You know it, I know it and your dog probably even knows it. It’s that time we all make new year’s resolutions. Many of us will have the same resolutions, few of us will stick with them. You or at least one person you know has probably committed to losing weight, getting healthier or exercising more this year and maybe even last year too. Will you stick with it for life or just for January?
There are many reasons people surrender to their resolutions. One reason people give up on their resolutions could be because most people make superficial resolutions. Such as, losing weight, getting healthier and exercising more. These are all great things to do but they are all superficial if we do not look at a deeper reason to do them. You must get past calling it a resolution and move it over to a life change. Resolutions are temporary. Life changes are forever.
Similarly, we can dive deeper into ways to committing to our life change throughout this month, year or lifetime. According to the Center for Disease Control and Prevention, more than 1/3 of the United States population are considered overweight, obese or extremely obese. This number is currently rising. Most people already know that being overweight or obese puts you at risk for a whole shrew of diseases and illnesses. Some of which are heart disease, diabetes, autoimmune disease and breathing problems. Each year many people set losing weight as their new year’s resolution for good intention. If we are just looking at it as losing weight it will be easy to fall out of this resolution.
Losing weight, getting healthier and exercising more all go hand and hand. It’s intriguing to think that all of these things can be changed with the tool of one thing, food. Food can help people gain or lose weight. It can help feed or starve diseases and it can help elevate energy and mood levels, making movement and exercise easier. If you optimize your food habits, you can fulfill your resolutions and maintain your life changes.
There is no special formula of foods to eat to lose weight, get healthy or exercise better. There is no specific diet, daily rituals or magic potions you need to follow daily that will help accomplish your goals. All you need is willpower and knowledge.
You will have to look inside yourself for the motivation and the will power but you can keep coming back to YourFarmFoods for the knowledge.
If your goal is to lose weight, you should know that losing and keeping the weight off are two different things. Anyone can lose weight to fit into a dress for a party or to look good for a weekend on the beach but it takes willpower and determination to lose weight and keep it off. It takes a whole lifestyle change to lose weight and keep it off. You must focus on lifestyle habits, exercise, attitude, and nutrition in order to lose weight and keep it off. For this blog, we will focus specifically on the nutrition or the food part of it.
Which type of food increases weight gain and makes it harder to loose weight? Carbs, proteins or fats? If you guessed fats you’re wrong. Carbs increase weight gain and make it difficult for people to lose weight. Carbs include refined or natural sugars, grains, and bread. Not all carbs are created equal. If your carb or sugar is coming from fruits and vegetables they are also providing nutrients, fiber and minerals. Therefore, they are healthy to eat.
If your carbs are coming from whole grains (not bread) they are also paired with minerals, fiber and minerals. However, these foods are highly sprayed with chemicals when they are grown, so it is common for people to have poor reactions to them. Some of which can be weight gain, bloating, constipation, fatigue. Therefore grains should be limited or eliminated altogether.
Bread and refined sugars should just be extremely limited or eliminated from everyone’s diet. Huh?! Yes, that is right and here is why.
1. Bread is overly processed that it is extremely difficult to find bread that is not packed with fake ingredients or contaminated with chemicals and heavy metals.
2. Bread that is okay to eat, don’t taste that great. I’d rather save my pallet and tummy space for things that are please to taste.
3. One to two slices of bread that are okay to eat is the actual serving size an adult should have on a daily basis. I’d rather have whole grains that taste better and have larger serving sizes.
4. Refined sugar should be eliminated for your food.
5. Refined sugar is NOT a nutrient, vitamin or mineral. Refined sugar is NOT needed at all in any way shape or form for any living being including humans. NOBODY needs sugar to survive and thrive in life.
6. As a matter of fact, the opposite is true. Refined sugar is a harmful and toxic to your body. It causes inflammation, diabetes, digestive issues, hormone imbalances, and even mental illnesses.
7. Studies show that sugar gives people addicted behaviors and in some cases have worse symptoms than drugs. Sugar is bad.
8. Just say No to sugar. Start talking to your kids about refined sugars as early as possible. It is never too early to talk with kids about sugar addiction.
So then, what foods can help you loose weight?
1. Veggies, veggies, vegetables and more veggies. Fill up your plate with vegetables. More than half of each meal should be made of vegetables. Leafy veggies, colorful veggies, cooked or raw veggies. Eat whichever ones you like as long as a variety of vegetables and color. When you eat whole/real foods, your body will tell you when you have had enough of a particular food.
2. Eat some fruits. Fruits are your new desserts. Enjoy the texture, taste and unique flavor of each fruit. Eat a small amount of a variety of fruit sparingly throughout the day. Remember to eat a variety of colors as well. Different vegetable and fruit colors provide different nutrients.
3. Healthy animal products, such as eggs, organic milk, and meats can be eaten in small amounts. Healthy eggs and dairy can be eaten daily. Chicken and fish can be eaten regularly but beef and pork should be limited to once a week max.
4. Healthy Fats found in meats, dairy, fish, coconut oil, avocados, olives, broths, and nuts can actually help people lose weight and should be eaten daily.
5. Fermented foods and probiotics could also be very beneficial to losing weight.
It is best to get as much food as possible from local responsible sources. Different farming practices yield foods with various nutrient benefits. Small local farms tend to yield food with high nutrients and low chemicals. Talk to you local farmer about their farming practices to know.
It is important to note that the above information is a guideline. Every person needs to eat according to themselves by taking into account geographic environment, daily living, heritage and overall feeling when eating particular foods. When a person eats all grown and minimum processed foods, their body will tell them what feels good and what doesn’t, listen to it.
Guess what a person needs to eat in order to be healthy? Yup, everything on the above list. Same goes for foods that help energy and exercising recovery. It is amazing how food can be used as a tool to better our lives in many ways.
To ensure you will stick with your wants and goals, you can also:
1. Explore and write down the reasons for the life change. Write down, why do YOU want to do whatever it is you want to do. Make sure it is coming from within you and not how you want other people to see you.
2. Set goals on paper. Think about June and where you would like to be with this change in your life? Where would do you want to be in May, April, March, February and where are you now? Look at February’s goal, what weekly and daily steps do you need to take in order to get there? Write it down and do the same thing for the following months.
3. Reference. Follow your goals each day. Set time aside time each week to review your goals and adjust your actions if necessary.
4. Set up your life to succeed. Take things slow, in the beginning. Post pictures around your home of your goals. The picture could be an outfit you want to wear or a destination you want to visit or maybe an activity you want to participate in. Read motivational quotes in books, online and post your favorite ones around your house.
Set goals, set up your life and stick with it. Remember, if you have a bad meal, day or even week, brush it off and just start again. There is no time like the present to do what you want. Be the person that sticks to your resolution, so next year you won’t have to. And, who knows, maybe you will motivate someone else to do the same.
What are your goals? How are you going to stick with it?
This blog is the expression of the writer’s beliefs and opinions based on personal life experiences, research, and scientific studies. These beliefs and opinions are not to replace advice from your physician. Please consult a physician before making any dietary or life changes that will affect your health and overall well-being.