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Secrets to Jump Starting Your Weight Loss – NutriLiving Articles

Source: Secrets to Jump Starting Your Weight Loss – NutriLiving Articles

 

  • Change your diet gradually. Many people jump right in and totally change their diet to the extreme. They go from the typical American diet, rich in processed foods, to a very restrictive diet. Any time you make sudden change in your diet and lifestyle, you highly increase your risk of failure. Make the change slowly. Instead of taking foods away, try adding healthy foods into your diet. You will begin to crowd out the harmful foods with healthy ones. Start by adding just one vegetable to your daily diet for 1 week. The next week, add another one and then on week 3, add an extra fruit. On week 4, add another vegetable to your daily diet. By week 4, you have increased your vegetable intake by 3 servings per day and fruit intake by 1 serving per day – and without any sacrifice! This really works if you apply it. The aim is to slowly replace processed and refined foods with healthy vegetables, fruits, beans, lentils, nuts and seeds and a small amount of whole grains daily.
  • Stop stressing about life and losing the weight. Because we make the process so complicated, we get overly stressed. Chronic stress causes our bodies to release higher amounts of cortisol everyday, which is a fat-building hormone. There is an association between stress and the appetite-increasing hormone ghrelin. If you have stress from work or home, you need to manage it or remove the source. Stress will make it almost impossible to lose weight. In addition, stress kills by increasing the risk of heart disease, cardiovascular disease, hormonal imbalances and gastric diseases.
  • Eat enough calories. Many people begin by drastically cutting food intake – calories – too much. If you go below 1200 calories for more than a few days, your body thinks it’s entered a famine and lowers your metabolic rate to conserve energy. You can even gain weight if you cut calories too much. If you stay in a severe calorie reduction (800 calories or less, similar to anorexia), you body shifts to the catabolic effect of starvation and your body will begin to consume muscle and organs for its nutrition needs. The fact is, if you eat a mostly plant-based diet, you would never need to worry about eating too many calories.
  • Do not skip meals! You need to eat at least 5 times per day. It keeps blood sugar balanced and energy available. It also keeps the metabolism boosted. A healthy, hearty Blast is an option and can serve your body well.
  • Keep a food journal. Studies show that people who keep a food journal for at least 3 months tend to lose weight and keep it off. It keeps you aware of what you’re eating, when and how much. It’s easy to do and there are several online resources with good free food journal systems. Try My Fitness Pal, Fat Secret or My Food Diary.
  • Drink plenty of water. Many people will not drink enough water. It takes water to release and burn fat for energy. Water is so important for your health! You need at least 1/2 your body weight in fluid ounces daily. If you sweat a lot, you’ll need even more.
  • Exercise. If you are overweight or obese, you can lose weight for a short time by just cutting calories, however that will eventually slow and then stop. You must move more. Exercise does many wonderful things for our body. One benefit is that it speeds up our metabolic rate, causing us to burn more calories throughout the day! It builds muscles, improves balance and immune function and much more. Walking is a great exercise. Increase your speed and time as your fitness and health improves. I am an advocate of exercising multiple times per day. As an example; I would walk for 30 minutes in the morning, 30 minutes in the afternoon and 30 minutes before or after dinner. You can split it up however you wish, just do it! To lose weight, most of your exercise should be a form of cardio exercise, like walking or cycling. You should also do weight-bearing exercise to build more muscle. Muscles burn more fat. For good results, exercise at least 1 hour per day, 5 days per week. Before beginning any exercise program please consult with your doctor for their approval. Walk twice per day to speed up the weight loss!
  • Stop weighing everyday! Your weight can change, up or down five or more pounds on any given day. You will set yourself up for disappointment by weighing everyday. Weigh your self every two weeks. Do it first thing in the morning immediately after waking up and after your first pee.
  • Stop beating yourself up! No body is perfect. Treats are allowed, even unscheduled ones. If you have a treat, the next time you eat, make a healthy choice. Bashing yourself will make you eat more.
  • DO NOT DIET! It is our mindset to use the word diet and when we do, we automatically set our minds to believing that we will change our diet and lifestyle for a period of time and then come back home to that addictive food that got us fat to begin with. Plus, because you have starved your body (both calories and nutrients) in the past, your body senses this and begins to subconsciously increase your desire for fatty and sugary foods. Sure, you can lose 30 pounds, but then you gain 50 back. Dieting will only make you fatter, one diet at a time! Think lifestyle change!
  • Sleep is critical! If you are like most Americans you get less than 7 hours of sleep nightly. This can disrupt hormonal balances, reduce immune function and your energy levels, lower mental concentration and much more. When you sleep, your body is busy repairing tissues, making hormones, enzymes, red blood cells, white blood cells, antibodies, cellular antioxidants like Coenzyme -Q10, which is very important for energy production in the cell and heart health, and Glutathione peroxidase and Superoxide Dismutase (SOD), which are your cells most powerful defenders from internal and foreign invaders and other neurotransmitters necessary for good mental and emotional health.
  • Nutrition, nutrition, nutrition! When your body is getting loads of nutrients, it begins to clean and detox the body at the cellular level, getting rid of toxic materials you have stored for years. Your body does not like to let go of stored fat unless it can detox adequately, because your body stores many toxins in your fat. When depleted nutrient stores in your body get filled up and topped off by a nutrient-rich diet, the body’s systems begin to come back into harmony with one another. Blood sugar begins to balance, cravings begin to disappear, energy improves, thinking improves, your hair and skin begin to glow and you sleep better. With great nutrition, your body starts regenerating itself, cell by cell, into a new, healthy and vibrant body.

Read more at https://www.nutriliving.com/articles/secrets-to-jump-starting-your-weight-loss#zTI2kHbUGLVJHwHV.99

 

 

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My Fruit Jar #HealthySnack

Choosing to live healthy involves a lot of creativity, in order to keep yourself inspired and keep your morale high.

I made this fruit jar snack ,as part of my food for the day and took it along to the office, so instead of being tempted to go for a chocolate bar , sausage or meat pie you can always keep this handy in your office or home fridge.

You can always fill as many jars as possible with different fruits you like and they don’t take a lot of time to make.

This also motivates others around you to embrace the healthy lifestyle.

Contents

Watermelon

Carrot

Apple

HealthyLiving #HealthyEating #EatToLive #FitFam #EatFresh #StayFit

©All rights reserved David Kolawole 2015

Berrylicious #Smoothie

 

Berries are good fruits with low sugar and low calorie contents, they are good favourite for making smoothies and great snacks too.

Berries are also known be powerful antioxidants, hence my love for them.

This is the first time I used Blackberries in my smoothie and here are the health benefits below;

Supports the liver and kidneys

Helps treat gout

Supports healthy bowels

Balance of omega-3 and omega-6 fatty acids

Ingredients (frozen)

Blackberries – 1 cup

Strawberries- 1 cup

Raspberries – 1 cup

Goji Berries – 1 Tablespoon

Chia Seeds – 1 Tablespoon

Coconut or Almond Milk – 1- 2 cups (unsweetened)

How to make your berrylicious smoothie.

Pour all the ingredients into the cup of your blender/extractor.

Add 1-2 cups of either coconut or almond milk.

Blend for 60 seconds or until smooth to get that perfect mix and taste.

Serve in a cup and enjoy.

If you love or hate it, please kindly leave your comment in the comment section of this post.

Thanks.

HealthyLiving #HealthyEating #EatToLive #FitFam

©All rights reserved David Kolawole 2015.

8 Best Foods for Instant Detox | Eat This Not That

Cleanse away the pounds, torture free, with these delicious foods that boast powerful detoxifying properties.

Source: 8 Best Foods for Instant Detox | Eat This Not That

Spinach , Kale, Parsley , Watermelon+

 

I am currently on a 5-day detox program.  My goal is to cleanse my system of all the ‘excess luggage’, I acquired over the Christmas and New Year holidays from lots of drinking and eating.

Day 1 done and dusted as I blog living on Water, vegetables and fruits with no meat and fish .

Here is one of the smoothies I made.

Ingredients.

Spinach – 2 Handfuls

Kale- 1 Handful

Parsley- 4 Sprigs

Watermelon- 1/2 Cup

Almond Milk (unsweetened) – 2 Cups

Coconut Water (unsweetened) – 1 Cup

Chia Seeds – 2 Tablespoons

Make sure you wash your vegetables and fruits in water thoroughly adding a few drops of white vinegar to help kill any bacteria on the surface.

Add the ingredients to the cup of your extractor/juicer/blender.

Blend for 30 – 60 seconds or until smooth.

Allow to cool in the refrigerator for 30 minutes or more to enjoy it better.

This smoothie came out quite nice, I love it and will repeat it again soon.

Now give it a try and leave your feedback in the comment section of this blog.

HealthyLiving #HealthyEating #EatToLive #FitFam

©All rights reserved David Kolawole 2015.

The Ultimate One-Day Detox | Eat This Not That

Boost your metabolism and jumpstart rapid weight loss with this totally doable, 24-hour cleanse and detox diet plan.

Source: The Ultimate One-Day Detox | Eat This Not That

Kale, Spinach & Broccoli Soup

January 16 capture 034
As I type this post on Kale, Spinach & Broccoli Soup, I am currently eating the yummy vegetable soup I made, it is quite delicious and I can feel my gut praising me for this wonderful and healthy vegetable soup I am having this morning.

This is my fist time of cooking with coconut oil, I am very impressed with the taste and its effect on the vegetable. You can read up on the benefits of using coconut oil here >>>>>>> Coconut Oil

Let me show you how I cooked this delicious vegetable soup.

Ingredients

Kale (frozen) – 2 Packets

Spinach (frozen) – 2 Packets

Broccoli – 1 Bunch

“Broccoli is a health powerhouse. Rich in vitamin A, vitamin C, folic acid, and calcium, the real kicker is how much fibre these little green florets have. Half of it soluble and half insoluble, you’ll get both types of the fibre your body needs all in one serving! Health organizations have recommended numerous servings of cruciferous vegetables per week due to their disease and cancer-fighting properties, so get started!” – http://www.nutriliving.com 

Prawns (cooked) – 1 Packet

Onion – 1

Spices

Garlic

Cayenne Pepper

Salt

Coconut Oil – 2 cooking spoon serve

Water

Stock from previously cooked gizzards (optional).

How to cook your delicious vegetable soup.

Preparation.

Ensure you wash all the vegetables in water with drops of white vinegar, this will ensure no bacterial or fungi end up in your soup.

Wash your prawns in water. 

Cut the Broccoli bulbs from the main stalk and wash thoroughly.

Add some water to your cooking port and allow to boil for 5 minutes.

If you have stock from previously boiling any type of meat, you can use that instead.

Add the diced onion.

Add your garlic, spice, salt, pepper and coconut oil, and allow to cook for until thickened.

Add your pre-cooked prawns and allow to cook for 3 minutes.

January 16 capture 029

Add your vegetables (Broccoli, Kale & Spinach).

January 16 capture 033

Make sure you stir the mix very well to achieve a good mix of the vegetables cooked in the sauce.

Your Kale, Spinach & Broccoli Soup is now ready to eat.

That was pretty quick and easy to cook.

January 16 capture 034

HealthyLiving #HealthyEating #EatToLive #FitFam

©All rights reserved Oladapo Kolawole 2015.

Keeping it Green #Smoothie

 

 

 

As part of my healthy living goals for 2016, I will be doing more of vegetable based smoothies and fruits with less sugar so as to reach my weight loss goals quickly and in general live a healthy life.

I made this smoothie yesterday and it came out with a great taste with all ingredients well blended.

Ingredients

Mint – 1 handful

Continental Parsley – 1 handful

Broccoli – 1 Cup

Lemon – 1 (squeeze the juice)

Green Apple – 1 

Hemp Seeds – 2 Tablespoons

Spirulina – 1 Teaspoon

Health benefits of Hemp Seeds.

  • Contains plant omega-3.
  • Easily digested.
  • Rich in minerals.
  • Rich source of phosphorus, magnesium, zinc, calcium and iron.

Health Benefits of Spirulina

  • High Protein.
  • Easily digested.
  • Boosts brain health.
  • Boost heart health.
  • Detoxifies.

 

Make sure all your fruits and vegetables are thoroughly washed in water with drops of white Vinegar to ensure it is bacteria and harmful chemicals free.

Cut the lemon and squeeze the juice into a cup.

Cut the apple into two and remove the core and seeds.

Add all the ingredients into the cup of your extractor/blender/juicer, blend for 60 seconds or until smooth.

Allow to cool in a fridge for 30 minutes or serve on ice and enjoy.

HealthyLiving #HealthyEating #EatToLive #FitFam

©All rights reserved Oladapo Kolawole 2015.

Credit – Nutriliving.com

40 Unhealthiest Foods On the Planet | Eat This Not That

These foods are filled with ingredients, chemicals and additives shown to cause weight gain. Find out what they are, here.

Source: 40 Unhealthiest Foods On the Planet | Eat This Not That

Happy New Year !!!

 

2016

Wow it is the 1st of January 2016. I can’t believe how fast 2015 flew by.

This is to wish all the numerous lovers and critics of this blog, a prosperous, safe, happy and peaceful 2016.

Thank you for reading my posts, commenting and following my blog, without you I will be nowhere on the internet.

Looking forward to a spectacular 2016.

Have fun and live responsibly.

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