Health, Happiness, Weight Loss, Exercise or Yoga and Real Food:
Take Charge of your Life!
Robert K. WalkerReal food is the antidote to chronic disease, overweight and obesity. Do you remember the story of the elephant in the room that everybody ignored? (http://www.realfood4healthandweightloss.com/how-to-maintain-motivation-on-your-diet/).
“What elephant in the room?
I just need a fly swatter to hit all the flies that are swarming around!”Confused about all the dietary recommendations floating around out there? Meanwhile, time is passing, and we’re not getting any younger! Hint: look for the obvious, but check out the quality of the latest scientific research behind it. So what’s the elephant? In the United States, and now all over the world, people have been faithfully following the advice of health and nutrition professionals, leading medical associations, and the American and other governments for the past 50 years, and yet are fatter and sicker than ever (http://drhyman.com/blog/2016/02/26/how-our-government-made-us-fat-and-sick/). What’s the main point of all those recommendations? That “eating fat makes you fat” and causes heart disease. But the truth is that while butter, salt and egg yolks may or may not be just “flies” for some people, the elephant is what industrial farms, the food and beverage industries and (supposedly to mop up the mess) “big pharma,” as well as most of the medical establishment, have been stuffing down our throats all this time. Other comparatively minor questions include whether to eat exclusively vegetables (vegetarian/vegan), whether they should be only raw vegetables or what we call fruit nowadays (raw vegan, fructivorous), or also (or even mostly) meat, dairy products and eggs. Are healthy food and healthy eating the same thing as “health food”? What is optimum nutrition? Is the Mediterranean diet (http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801) a model? How important is it to lose belly fat (http://www.realfood4healthandweightloss.com/go/TruthAboutAbs) and what is the best way to lose weight fast (http://www.realfood4healthandweightloss.com/go/2weekdiet)? Nutrition data and facts are needed, not just opinions. And how does all this relate to the prevention and cure of cancer, heart disease and type II diabetes (“adult” diabetes – now also rife among children and adolescents!)? See http://www.realfood4healthandweightloss.com/why-focus-on-food-quality-over-food-quantity/. In 2016 there were three major “summits” related to real food, (http://www.realfood4healthandweightloss.com/go/summit, http://www.realfood4healthandweightloss.com/go/foodrevolutionsummit) bringing together some of the top authorities in the field (including Mark Hyman, MD, director of the Cleveland Clinic Center for Functional Medicine, at the Cleveland Clinic – one of the largest and most highly reputed heart facilities in the world – and author of the extremely well documented best seller, Eat Fat, Get Thin (http://www.realfood4healthandweightloss.com/go/eatfatgetthin).These experts’ contributions are discussed in the free regular newsletters sent to people who sign up at www.realfood4healthandweightloss.com. Several have been made available in the DropBox (see the link in the website or the blog, www.realfood4healthandweightloss.com/real-food-blog). First off, everybody agrees we should be eating whole foods, fresh foods, local foods, organic foods and sustainably raised foods (https://www.dropbox.com/home/Real%20Food/Weight%20Loss%20and%20Diet?preview=Mark+Hyman%2C+MD+-+Foods+That+Harm+%26+Foods+That+Heal+(2016).pdf) Everybody agrees that those are basic foundational principles for our health and the health of the planet. We all agree that we should be eating a very low glycemic diet: low in sugar, flour and refined carbs. We should eat a diet that’s mostly plant-based: very high in vegetables and fruits, lots of colors, more variety the better. That we shouldn’t be having pesticides or antibiotics or hormones or GMO. We shouldn’t be having chemicals, additives, preservatives, dyes, MSG, sweeteners or all these Franken-chemicals. That we should be eating good quality fats, especially Omega-3 fats: olive oil, nuts and seeds, avocados. Everybody agrees we should be eating very little refined oils. Many would agree that we should not be having dairy, especially people who can’t tolerate it. All agree that if we do eat animals, it should be in moderation. And they should be sustainably raised so that they are not harming the environment. Fish should be sustainably harvested from the oceans or sustainably farmed. The areas of a controversy are whether we should be eating grains (especially what is called wheat nowadays – see http://www.ebooksdownloads.xyz/search/wheat-belly), beans, meat and eggs. Generally, these are the things permitted and recommended for people who want to eat real whole foods (https://www.100daysofrealfood.com/real-food-defined-a-k-a-the-rules/ ):
- Can eat whole foods in their most natural state.
- Can cook your own foods from scratch.
- Can eat as many or as few meals as you like.
- Can drink naturally sweetened beverages in moderation.
- Can use all-natural sweeteners in moderation (honey, maple syrup and fruit juice concentrates).
- Can eat foods high in good fats.
- Can drink whole milk dairy productsrather than reduced and non-fat dairy. Get your dairy as natural as you can find it. Removing the fat from dairy makes the milk’s vitamins harder for your body to digest. Low-fat and skim milk also sometimes contain unnatural additives to bring the consistency back to milk’s natural creaminess.
- Can’t eat processed foods.
- Can’t eat refined sugar or unnatural sweeteners (no form of corn syrup, cane juice, or the artificial stuff like Splenda.
- Can’t eat refined grains like white flour or white rice.
- Can’t eat packaged foods from a box, unless the ingredients list is less than five ingredients long.
- Can’t eat deep fried foods.
- Can’t eat fast foods.
- Chia seeds
- Sweet potatoes
- Brown rice
- Whole Eggs
- Unprocessed Meat.
- Real Foods Are Nutritious
- They’re Packed With Protein
- Real Foods Don’t Contain Refined Sugars
- They’re Higher in Soluble Fiber
- Real Foods Contain Polyphenols
- Real Foods Don’t Contain Artificial Trans Fats
- They Help You Eat More Slowly
- Real Foods May Reduce Sugar Cravings
- You Can Eat More Food and Still Lose Weight
- They’ll Reduce Your Consumption of Highly Processed Foods
- Real Foods Will Help You Make a Lifestyle Change
The 2 Week Diet http://www.realfood4healthandweightloss.com/go/2weekdietHowever, for a diet to be successful, it needs to produce visible and significant results FAST. When the dieter sees real results quickly, he/she becomes more engaged; and this produces a “snowball effect,” with the results getting better and better as the dieter gets leaner and leaner, because of the results they are seeing on an everyday basis. Dr. Michael Dansinger, the doctor who consults with the producers of the NBC hit show “The Biggest Loser”, states that people can lose 20 pounds of weight in a week—if they do it right! The big question is, how do we break the large gooey triglyceride fats apart, so that they can be used for energy? The answer is simple: significant carbohydrate restriction. But, since we are “sneaking” small amounts of protein into the body, we end up getting all the benefits of starvation without the loss of our precious lean body mass. Now, glucogenesis (the formation of glucose by the breakdown of glycogen, which is the chief carbohydrate storage material in the body – http://chemistry.elmhurst.edu/vchembook/604glycogenesis.html ) will be completed by using the protein we are getting from our diet – which spares our lean body mass. Consuming fewer carbohydrates increases glucogenic activity. The presence of glucogenic activity means we cannot store fat, because that activity needs all the fat it can get to be able to fuel the glucogenic process. In other words, glucogenesis requires a lot of energy – and it will burn even more fat to supply that energy. Following The 2 Week Diet typically results in body fat losses of 3/4 to 1 pound (almost half a kilogram) of fat every day. When you add The 2 Week Workout to the diet, fat loss is typically over one pound per day. Because of this, you will start to see some nice progress in just a couple of days.over 1 pound per day. Because of this, you will start to see some nice progress in just a couple of days.
Yoga Burnhttp://realfood4healthandweightloss.com/go/yogaburn Or, perhaps you (especially the ladies) would prefer yoga to HIIT (High Intensity Interval Training). In that case, there’s nothing better than Yoga Burn.
How to be Less Heavy, Healthier and HappierWhat do we really want out of our brief earthly existence anyway? Maybe a learning experience? Most people would probably say a long, healthy and happy life. Well, we’re getting pretty good at living longer, but that doesn’t seem to have made us much happier. As for health, it seems the older we get the sicker we get, suffering from chronic diseases like heart disease, cancer and diabetes – which just weren’t a very big problem for our ancestors. But is this inevitable? Global average life expectancy increased by 5 years between 2000 and 2015, the fastest increase since the 1960s. Global life expectancy at birth in 2015 was 71.4 years (http://www.who.int/gho/mortality_burden_disease/life_tables/situation_trends/en/) But chronic diseases and conditions are on the rise worldwide. An ageing population and changes in societal behavior are contributing to a steady increase in these common and costly long-term health problems. The middle class is growing; and with urbanization accelerating, people are adopting a more sedentary lifestyle. This is pushing obesity rates and cases of diseases such as diabetes upward. According to the World Health Organization http://www.who.int/chp/en/, chronic diseases, such as heart disease, stroke, cancer, chronic respiratory diseases and diabetes, are by far the leading cause of mortality in the world, representing 60% of all deaths. What about happiness? Three-quarters of the variation in happiness among countries, and also among regions, is accounted for by differences in six key variables, one of which is healthy years of life expectancy (http://worldhappiness.report/wp-content/uploads/sites/2/2016/03/HR-V1_web.pdf ). Is it true what they say about the jolly fat man? Are fat people really happier? Well, the first question to ask is, what is body fat good for, anyway? It turns out it’s good for a lot of things. Our brain, which is a pretty essential part of our body, is mostly fat. In fact, good brain function depends on saturated fats. And for the survival of the human race, the most important role of body fat was probably to keep girls alive long enough to have babies. Remember a key point: when we don’t get enough to eat, we burn the fat stored in our bodies. There reportedly does exist a gene variant called FTO that is slightly related to both obesity and a reduced risk of major depression (http://www.sciencedirect.com/science/article/pii/S0925443914000337 ), but this hardly confirms the myth of the jolly fat man. Remember that our genes mainly reflect what the chances of survival of our remote ancestors were. Obesity is known to increase the risk of many diseases and reduce overall quality of life. One recent study in the UK examined its relationship with self-reported health and happiness (http://jech.bmj.com/content/early/2013/12/13/jech-2013-203077 ). Overall, 4.6% of the participants felt unhappy, and the most obese participants were more likely to feel unhappy. Among women, there was a significant association between unhappiness and all levels of obesity, regardless of health. It seems that in general, obesity leads to poor health, which provokes unhappiness. And for women, obesity itself tends to provoke unhappiness, regardless of its effect on health. In Africa, which seems to be where we all came from, fatter women had a better chance to survive and bear children, so they were (and often still are) considered more attractive. This may even be true to some degree today in the African diaspora: Ray Charles has a song about a beautiful woman where he sings, “She’s got great big legs!” (https://video.search.yahoo.com/search/video?fr=yset_chr_cnewtab&p=Ray+Charles+great+big+legs#id=1&vid=9568fb55db228bcf9840b27e13d51892&action=click ). Furthermore, one study found that the relationship between being married and being happier held in 16 of the 17 countries studied (https://www.researchgate.net/publication/243787428_Marital_Status_and_Happiness_A_17-Nation_Study ). Note: none of these countries were in Africa. Probably for women especially, non-obesity increases the chances of marriage, which tends to bring greater prosperity and health, which promote happiness. In contrast, in the past, being chubbier made it more likely for you to enjoy good health and live longer (because you didn’t starve to death so quickly), which must have made people happy. This is still in our genes, but it’s not so relevant today in most parts of the world. What can we conclude from all this? Nowadays, for health, happiness and longevity, it’s best to keep your weight in check. Most people will be healthier and happier if they’re a little less heavy. And they will probably live longer too, if they can avoid fatal accidents and infections, war and murder. That is, of course, unless they choose to be martyrs, sacrificing their lives for some higher purpose. And as we shall see, eating real food is one of the best ways to promote health and weight loss and longevity, and probably happiness too! Please check out my blog, http://www.realfood4healthandweightloss.com/real-food-blog/ . My website, http://www.realfood4healthandweightloss.com, and its Dropbox, are chock full of the latest research-based information about all of this. You can sign up there, and join our community of practice! Meanwhile, keep an eye out at https://www.facebook.com/realfood4healthandweightloss for more posts. And, of course, your comments and “likes” are more than welcome!