This Is The Single Biggest Thing You Can Do If You Want To Lose Weight

Thoughts and Emotions Influence Your Health

The Scottish whisky distiller Thomas Dewar once said: “Minds are like parachutes; they work best when open.”

I want you to keep an open mind during the next five minutes it will take you to read this piece.

I want to introduce an idea that will prove helpful if you want to lose weight and improve your body composition.

Self-help health experts remind us to refrain from using language such as losing weight due to its symbolic connection to the weight returning. You ‘release’ unwanted body fat they’ll have you know.

However, for the sake of this article I’m referring to it as weight loss so as not to confuse the reader.

Why am I qualified to talk about this topic?

I began my career as a personal trainer many years ago, before transitioning to writing and speaking about health and self-empowerment.

In that capacity, I was fortunate to work with thousands of people who lost weight and kept it off while regaining their health.

How?

I discovered a principle in their journey and my own around the key role thoughts and emotions play in regulating our health.

I wrote a book which was endorsed by the internationally acclaimed author Dr. Eldon Taylor. It equally received praise from Australia’s leading sports neuroscientist, Dr. Roy Sugarman.

How Money and Calories Are The Same

It occurred to me during this period that weight loss was like managing money. As someone who occasionally hacks their health, I track my calories and macronutrients in the name of personal observation and knowledge.

I followed a Ketogenic diet for three years, recording my food consumption and calories. I gained a good deal of data and knowledge, which helped me to find the most effective ways to lose weight and keep it off.

This was supported by my program The Power To Navigate Life, in which I studied the role thoughts, beliefs and emotions play in regulating health.

In tracking my calories during this time, I noticed that the process was similar to my money spending habits, insofar as their respective use and expenditure.

What I’m proposing over the coming paragraphs is not a cure, potion or remedy. It is a short-term intervention to make you aware of how you consume calories, so as to develop sound habits to prevent overeating.

However, it is not just about the calories, since being on a Ketogenic diet proved that.

There were periods when I consumed as much as 3, 500+ calories per day and continued to lose fat weight while regaining muscle composition. I took exact body measurements and recorded my blood lipids to highlight the changes, making sure not to leave anything to chance.

I learned the age old myth of calories in, calories out did not apply while I was in ketosis. However, few people are willing to follow a low-carb or ketogenic diet owing to its restrictions.

So, for the rest of us, being mindful of our caloric intake is a way to manage our weight.

The American science writer Gary Taubes asserts in Why We Get Fat And What To Do About It: “The one thing we absolutely have to do if we want to get leaner – if we want to get fat out of our fat tissue and burn it – is to lower our insulin and to secrete less insulin to begin with.”

Superfluous Calories to Blame

What I discovered was the following.

In relation to my money habits, if I didn’t track my financial spending by the end of the week I was unsure where the money was spent. I had little recollection of the items or services I paid for, since the transactions occurred days ago.

From speaking to people over the years, this was an issue many faced. However, when I tracked my spending, I could see where the money was directed and implemented a budget to curb the frivolous spending.

So far so good.

During this time, I came off the ketogenic diet and gained 3-4 kg (6-8 lbs) during the winter.

What did I do?

I applied the same process to calories that helped me track my spending. It turned out, I was snacking during the winter months on superfluous calories that led to weight gain.

Now, I realise gaining 3-4 kg is not a big deal in the scheme of things. However, it is not the weight gain, but the experience acquired from recording the calories that was valuable.

Money and food have the same relationship, where you are likely to spend money easily and consume food easily.

So, they should be recorded until you can manage both without having to consult an app or meal tracker.

So far, I have not mentioned exercise and movement since I didn’t want this article to be an instructional piece on how to lose weight.

Exercise and movement play a role in maintaining healthy weight, but not in the way we’ve been led to believe. For now, I assume you exercise or are involved in some form of regular movement.

So here’s my outline if you want to lose weight, whether big or small, the principles are the same:

  1. Track Your Food Consumption And Calories For 30 Days

Thirty days is a reasonable period to gather enough data on how many calories you consume. As the saying goes: “If you don’t measure it, you can’t manage it.”It’s recognising where hidden calories are consumed that’s of importance. I suggest using an app or software program to calculate your macronutrient ratios and adhere to them as much as possible. You can see mine in the accompanying image.

A benefit of recording data is that is takes into account the times when you’re likely to consume more calories, such as going out to dinner or a birthday party. Avoid worrying about the overall calories consumed for that day, but focus your attention on the total calories and macronutrients for the week.

“We don’t get fat because we overeat; we overeat because we’re getting fat,” states Gary Taubes

The aim is to reduce calories over a four week period in order for weight loss to occur. Again, I suggest you use an app or online program to calculate your minimum and maximum caloric intake per day, rather than guestimate it.

If you continue this same trajectory of consuming your calculated weekly calories, you will continue to lose weight in the ensuing months. You will have also cemented a new habit that lasts beyond that time.

  1. Reduce Your Calories Based On What You Track

This is straightforward. Reduce your calories per day depending on your weight loss goal. As a warning, I suggest starting slowly rather than trying to lose weight quickly.It is my personal experience coaching individuals over a ten year period that what you lose quickly is likely to come back. As the saying goes: The best time to start a new habit is yesterday.”

  1. Continue The Habit In The Following Months

As outlined in point number one, follow your habit once the 30 day period has lapsed. You will have gathered enough data on what foods you consumed over the past 30 days. If you’re unsure of a food, track it and see what effect it has on your caloric intake.If you experience setbacks related to illness, injury or personal circumstances, record your calories for two days and use that to get back on track.

  1. If You Put Weight Back On, Track Your Caloric Intake Again

After coming off the ketogenic diet, I consumed more carbohydrates which I previously omitted from my diet. Naturally, during winter I was drawn to these foods once more, and gained weight.Instead of being disheartened, I tracked my calories for a few days or sometimes an entire week to help resume my weight loss until I had reached my goal.

“To effectively lose weight and keep it off, you need to strategically alter your body weight set point” explains Gerard E. Mullin in The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!

Remember, this is not a long term solution. Many will find once they lose weight, they will want to stick to the formula because it is successful.

Yet, there are disadvantages to limiting calories over a longer period, including depriving yourself of essential macro and micronutrients. Not to mention the mental and emotional havoc caused by maintaining this way of life.

I was precise in my approach, using FitDay software to track my macro and micronutrient ratios and supplemented where necessary.

“You don’t get fat because your metabolism slows; your metabolism slows because you’re getting fat,” is the reminder from Gary Taubes

It is worth restating: this is not a system. It is a means of checking in to make sure you are not consuming extra calories that lead to weight gain.

Most importantly, it helps you to eat healthier because like spending money, you cannot afford to spend calories frivolously if you want to maintain a lean figure.

The real message from this piece is that your health is your greatest priority.

Weight loss is a means to an end to help you maintain a healthy figure with a higher muscle to fat ratio, whatever body type or composition you are.

The Food Sextet

It is curious fact, that although there are thousands of different substances which go to make up food in as many different shapes, sizes and colors, yet they may all be grouped into six simple kinds of materials. Under these six headings, sometimes knowns as the Food Sextet, all foods can be classified. They are (I) Proteins (II) Carbohydrates (III) Fats (IV) Cellulose (V) Salts or food minerals and (VI) Vitamins.

CHEMICAL CONSTITUTIONS

Food, in general may be grouped into two classes, those which are nutritive, that is, supply heat and energy to the body, and those which are non-nutritive, providing per-se no energy but necessary in infinitesimal amounts for the proper maintenance of bodily functions. The former consists of the essential food elements viz. proteins, carbohydrates and fats. The latter include water, mineral salts and vitamins.

PROTEIN

Composed of carbon, hydrogen, oxygen, and nitrogen and often termed as Nitrogen foods, protein is that element of the food which is used for the construction and repair of the highly-vitalized living tissues of the body; that is, the essential vital machinery – the muscles, glands, verves and other parts concerned in the various functions of the body, consist of proteins.

Some of the principal foods containing a large amount of protein are: meat, eggs, fish, cheese, beans, pulses, milk, nuts and soyabeans.

Between the periods of infancy and maturity, protein is required both for growth and repair. After maturity, the sole use of protein is for repair. Unless one is doing outdoor work or taking active exercises, the protein ration should be small, because protein, when taken in excess of the actual needs of the body for its tissue building, is not only useless – not being necessary to satisfy any bodily need, but causes positive damage to the body, because it imposes upon the eliminative organs, especially the liver and the kidneys, a heavy burden of unnecessary work, the inevitable effect of which must be the wearing out of these organs prematurely and the interference with their normal functions of destroying and eliminating the natural body wastes and then keeping the blood and tissue fluids free from obstructing poison, leading to what is known as auto-intoxication with its attendant evils.

THE CARBOHYDRATES

Composed of Carbon, Hydrogen and Oxygen in varying proportions supply energy for work, play and other forms of vital activity, and furnish fuel to maintain heat. This element of food consists mainly of starches and sugars. Starches are derived principally from cereals or grains in all forms, potatoes, sweet potatoes, bananas, peanuts, carrots, turnips, cassava or yam.

Roughly about two-third of the body’s energy is normally derived from the Carbohydrates class.

An overconsumption of starch, has a tendency to cause constipation, flatulence, digestive disorders, enlarged tonsils, colds, etc.

The food sweets of all kinds are: maple sugar, syrups, candies cane sugar, fruits like grapes, sweet apples, and ripe bananas.

Candy and cane sugar taken in excess tend to produce gastric catarrh, hyperacidity, diabetes and torpid liver.

FATS

Like the starches and sugar fats supply fuel for the body heat, and serve as a source for the expenditure of energy. As fuel, fats differ from starches and sugar in that while the latter substances may be termed quick burning fuels, fats instead of being burned at once, are for future use in the form of depose tissue, sometimes known as residual or reserve tissue. As heat producer fats have double the value of starches and sugar but fats are more difficult of absorption.

The principal foods rich in fats are butter, cream, animal fat, olive oil, cod-liver oil, and oil of nuts.

An excessive amount of fats tends to cause digestive disturbances, derangement of the biliary function and acidosis. Whereas great excess of fat is highly detrimental to health and prejudicial to longevity. In a normal diet about 3 to 4 ozs. of fats are required daily.

CELLULOSE

Cellulose is supplied principally by vegetables and fresh fruits. It gives to the intestinal contents the bulk necessary to stimulate peristaltic action. For this reason a certain amount of it is necessary each day in the diet. When the roughage is lacking, constipation, digestive troubles and auto-intoxication are usually the result. Bran is excellent roughage. It can be used raw baked or in the form of bread, or muffins or chapatties.

The curse of the age is the over-refinement of foods by which they are deprived of the most essential of their constituents; processes have been devised and machinery invented to remove husks, skin, shells, integuments and external parts so that only the soft, internal and least valuable parts were offered to the public.

We have for years concentrated in analyzing food into Protein, Carbohydrates, Fats and Cellulose. No attention was paid to anything else. Many decades we have been throwing away and wasting the most essential constituents of foods, namely VITAMINS AND MINERALS.

VITAMINS

Nothing in the field of dietetics has created such widespread and genuine interest as the “discovery of the vitamins.” It is true that vitamins are of primary importance in the processes of nutrition. “The Vitamins” mean “life substances” or “life elements” and every naturopath is acquainted with the life elements in foods as preached by an eminent naturopath, Dr Lindlahr and a world renowned physical culturist Bernar Macfadden in their books on dietetics and drugless healing.

Vitamins are undoubtedly essential to life and are builders of our bodies. However it does not matter how many vitamins there are, provided we remember that all the vitamins we need are present in the foods which Nature supplies for our use and provided we eat them as Nature supplies and do not spoil them by removing or destroying the vitamins by wrong cooking and processing.

Vitamins are generally categorized into the following types:

  • Water Soluble
  • Fat Soluble

WATER-SOLUBLE VITAMINS

  • Vitamin B1 (Thiamine): Water soluble Vitamin B1 helps in proper functioning of the digestive system, heart, nerves and muscles.

Sources: Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs.Deficiency Diseases: Beriberi, Wernicke-Korsakoff syndrome.

  • Vitamin B2 (Riboflavin): Riboflavin keeps the skin healthy.

Sources: Dairy products, bananas, popcorn, green beans, asparagusDeficiency Diseases: Skin disorders, Ariboflavinosis, glossitis, angular stomatitis.

  • Vitamin B3 (Niacin): Niacin seems to occur in mushrooms, asparagus, peanuts, brown rice, corn, green leafy vegetables, sweet potato, potato, lentil, barley, carrots, almonds, celery, turnips, peaches, chicken meat, tuna, salmon

Lack of Niacin results in dermatitis, diarrhea, dementia, and stomatitis.

  • Vitamin B5 (Pantothenic acid): Pantothenic acid seems to occur in broccoli, lentils, split peas, avocado, whole wheat, mushrooms, sweet potato, sunflower seeds, cauliflower, green leafy vegetables, eggs, squash, strawberries, liver.

Nausea, heartburn and diarrhea may be noticed with high dose supplements.Deficiency: Very unlikely. Only in severe malnutrition may one notice tingling of feet. Paresthesia

  • Vitamin B6 (Pyridoxine): Pyridoxine seems to occur in Whole wheat, brown rice, green leafy vegetables, sunflower seeds, potato, garbanzo beans, banana, trout, spinach, tomatoes, avocado, walnuts, peanut butter, tuna, salmon, lima beans, bell peppers, chicken meat.

High doses of supplemental vitamin B6 may result in painful neurological symptoms.Lack of Pyrodoxine results in chelosis, glossitis, stomatitis, dermatitis (all similar to vitamin B2 deficiency), nervous system disorders, sleeplessness, confusion, nervousness, depression, irritability, interference with nerves that supply muscles and difficulties in movement of these muscles, and anemia. Prenatal deprivation results in mental retardation and blood disorders for the newborn.

  • Vitamin B9 (Folic acid): Folate is the naturally occurring form found in foods and Folic acid is the synthetic form used in commercially available supplements and fortified foods. Inadequate folate status is associated with neural tube defects and some cancers.

Sources: Leafy vegetables, pasta, bread, cereal, liver.Lack of Folic acid results in anemia (macrocytic/megaloblastic), sprue, Leukopenia, thrombocytopenia, weakness, weight loss, cracking and redness of tongue and mouth, and diarrhea. In pregnancy there is a risk of low birth weight and preterm delivery.

  • Vitamin B12 (Cobalamin): Found in Fortified cereals, liver, trout, salmon, tuna, haddock, egg.

Lack of Vitamin B12 results in pernicious anemia, neurological problems and sprue.

  • Vitamin C (Ascorbic acid): Water soluble Vitamin C is supposed to increase the resistance of our body to infections and helps fight diseases.

Sources: Citrus fruits (especially oranges, grapefruits, lemons, and limes). Vegetables and sprouting grains.Lack of Vitamin C results in bleeding and ulcerated gums, scurvy, tooth decay, loss of weight.

  • Vitamin H (Biotin): Water soluble Biotin seems to occur in green leafy vegetables, most nuts, whole grain breads, avocado, raspberries, cauliflower, carrots, papaya, banana, salmon, eggs.

FAT-SOLUBLE VITAMINS

  • Vitamin A (Retinoids): Fat soluble Vitamin A maintains healthy eyesight, proper growth and healthy skin.

Sources: Cod-liver oil, milk, dairy products, fruits and leafy vegetables.Lack of Vitamin A results in lowered resistance to eye infections, lack of full growth, Night blindness, hyperkeratosis, and keratomalacia.

  • Vitamin D: Fat soluble Vitamin D controls the metabolism of calcium and phosphorus in bone-building and teeth formation.

Sources: It can be had from cod-liver oil, milk, egg-yolk, and sunshine (prepared in the body when the skin is exposed to sunlight).Lack of Vitamin D results in rickets, bending and softening of the bones, deformities, failure of calcium metabolism.

  • Vitamin E (tocopherol): Fat soluble Vitamin E is essential for normal functioning of muscles and protection of liver.

Sources: lettuce, watercress, beans. The richest source yet found of Vitamin E is the germ of the wheat kernel.Deficiency is very rare; sterility in males and miscarriage in females, mild hemolytic anemia in newborn infants.

  • Vitamin K: Fat soluble Vitamin K is necessary for normal clotting of blood.

Sources: Green leafy vegetables like spinach and cabbage, soya bean oil, liver, tomato.Deficiency diseases: Bleeding diathesis

It follows, therefore, that the chief foodstuffs necessary to ensure good health should be selected mainly from fruits and vegetables (preferably uncooked), milk, and grains.

Dr. Casimin Funk, who first investigated the nature of the vitamins, is of opinion that the public would do well to curb its tendency towards making a fad of artificially supplying in various preparations. This is what he says: “What would be the use in preparing all our foods artificially, so long as nature is producing her own foods in sufficient abundance to supply an increasing population. It would be folly even to think of turning ourselves into domestic manufacturers and consumers of self-made food so long as nature gives enough.”

We are not wrong in saying that there is only one way to secure our daily supply of vitamins. Eat simple natural foods, whole grain products, and you will be well nourished without the addition of vitamin tablets to your dietary.

From this we see that poor nutrition, or wrong feeding of our bodies, is an almost universal cause of disease. There are other factors of course, but the failure of proper nutrition is the basic and most prevalent cause.

My firm belief is: “Finding a cause leads the way to find a cure”. So, it is basically important to understand everything from its deepest core. And the best way to do so is: Keep on reading to develop and deepen your understanding on health and wellness at GrowTaller4IdiotsDS.com. Also get free information on grow taller 4 idiots like genuine product reviews, results, reports, discount coupons, updates and much more.

The Chemistry Of Food

The real secret of health, vitality, mental and physical efficiency, youthfulness and long life is well-balanced body chemistry.

The sixteen elements of which the body is composed of are: Oxygen, Nitrogen, Carbon, Chlorine, Fluorine, Phosphorus, Iron, Calcium, Potassium, Magnesium, Hydrogen, Sodium, Sulphur, Silica, Iodine and Manganese.

Every element has to perform a special duty, and if the blood and tissue building ones are not supplied in sufficient quantities, or if any of them are missing, health will soon become impaired. The elements are Nature’s only way to establish, re-establish and maintain equilibrium between the constructive and destructive functions.

Although the mineral elements make up only a comparatively small amount of the body say about 5 per cent, they are nevertheless essential constituents, and every single element has some distinct physiological function to perform. The normal and healthy development of the organism primarily depends upon the adequate supply of the organic salts, which truly may be called “the building stones of the body.”

These chemical elements must be obtained in the form of food. Their value, function and sources in food are as follows:

CALCIUM: a highly powerful and neutralizing element and healer of wounds, this is a factor in preventing mental delinquency and is necessary for the coagulation of the blood in bleeding. it combines with phosphorus in the formation of healthy teeth, bones and nerves. This builder of bones, is vital for the young and growing, and is found principally in milk and milk products, whole wheat, leafy vegetables such as lettuce, spinach, cabbage, and watercress.

IRON: This food mineral that enters into the vital activity of blood and glands, exists principally as haemoglobin in the blood. Iron distributes the oxygen inhaled into the lungs to all the cells.

Iron is found in grapes, raisins, spinach, all green vegetables and fruits that have a dark colour like beets, dates, and is especially abundant in turnip leaves and dandelion.

SODIUM: This powerful alkaline element needed for digestion, blood purification and for the manufacture of gland hormones is a necessary constituent of gastric juices, and is found in all fluids of the body. It is valuable for eliminating uric acid from the system.

Sodium is present in milk, celery, spinach, cucumber, copra and berries.

IODINE: Essential to the functioning of the thyroid, the governing prevents simple master gland of the human glandular system, this thyroid enlargement (goitre). It also neutralizes certain toxins elaborated within the human body.

Iodine is found in Halibut liver and cod liver oil, kelp, sea food, lettuce, pineapple juice, garlic and sea-plants.

CHLORINE: This is a food element necessary for the formation of natural hydrochloric stomach acid and also for the manufacture of glandular hormone secretions. It is one of the elements of common table salt.

Chlorine is found in the milk of all lactating animals and is also present in cheese, and other milk products, green leafy vegetables, and the extracted juices of these vegetables.

POTASSIUM: An alkaline element necessary in maintaining active heart-beats and for glandular secretions it gives flexibility and suppleness to the muscles. It builds up new tissues, flesh, bones, and muscles. It also keeps the joints and arteries flexible. It is the laxative element that keeps the bowels open.

Potassium is present in potatoes, green leafy vegetables, carrots, oranges, pineapple juice, lemons, and grapefruits.

MANGANESE: in its oxygen-carrying (capacity) manganese is like Iron. It also aids in maintaining elasticity of the body.

Manganese is found in citrus fruits, outer covering of nuts, grains, and in the green leaves of edible plants.

MAGNESIUM: This is a food mineral that assists in the functioning of the nervous system. It enters into the composition of nerve and muscle cells. It is a powerful aid to the elimination of waste from the system.

PHOSPHORUS: it combines with calcium to create the calcium phosphorus balance necessary for growth of bones and teeth, and in the basic formation of nerve cells and trunks. Phosphorus is a stimulant to the nerves and brain. Without this element bones deteriorate, and lung tissue becomes a prey to bacilli which under normal conditions are destroyed by the phosphoric acid secreted by healthy lungs.

Phosphorus is abundantly present in fish, egg yolk, nuts, fruit juices, milk and legumes.

SILICEA: Silicea enters into the building of skin, hair, shafts, nails, and other outer covering parts of the body. It also assists in hardening the enamel of the teeth.

Silicea is found in apples, cherries, asparagus, celery, and the juices of the green leaves of most other vegetables.

FLUORINE: It is the element that prevents diseases from decaying the body. It is a germicide. It acts as an antidote for poison, sickness and disease. There is a strong affinity between calcium and fluorine. These two elements combined, work particularly in the outer parts of bones. They are found in the enamel of the teeth and the shiny, highly polished, bone surface.

Fluorine is found in goat’s milk, goat’s cheese, in cauliflower, and pistachio nuts.

SULPHUR: Sulphur is a good dissolver of waste materials. It works on some of the waste and poison to bring it out of the system. It is also valuable in the function of the nerves.

Onions, radishes, carrots and cabbage are main sulphur foods.

HYDROGEN: The hydrogen element is the highest element which can be taken in our system. Without hydrogen creative energy in the body would cease. There would be no elimination, no perspiration, no salivation. Hydrogen is needed in every tissue and in every drop of blood. Hydrogen soothes the nerves, regulates the body temperature, moistens the lung surfaces, carries impurities out, cools the tissues, and prevents inflammation. Without hydrogen or moisture in the body, the nerves would harden, stiffen, decay, ache and corrode.

Hydrogen is found in all the leafy vegetables and all the juicy fruits.

NITROGEN: Nitrogen acts as vitalizer and tissue builder. It enters strongly into the protein. Nitrogen is found in muscles, blood, fibrous tissues. It is the first of all elements to leave the body. Then the tissues decompose.

Nitrogen is found in meat, peas, beans, lentils, the white of eggs, cheese, nuts. These are all acid foods so must not be over-eaten.

CARBON: It plays an important part in muscle metabolism, in all organization, in protoplastic function. When carbon is oxidized, stored and utilized or formed into living material, carbonic acid and carbon products are formed. When there is an excess of carbon there is likely to be nervous disease, cardiac ailments, obesity, auto-intoxication. Therefore, carbon foods should be eaten in great moderation.

Carbon is found in sugar, candies, sweets, cakes, pudding, bread of all kinds. Carbon is really burnt down starches and sweets, the residue of which causes excess weight, builds up the system with unhealthy and broken down tissues.

OXYGEN: Oxygen is an organic impulse in the phenomenon of life. It stimulates the muscular system, arouses the circulatory system, increases life process, invigorates the functions, builds tissues, oxidizes the blood and tissues, repairs fractures, and feeds every organ in the body. Oxygen intensifies and exhilarates the mind.

Oxygen is found in raw foods, tomatoes, onions. From the air we breathe into our lungs this element is taken into our body in gaseous form.

In order to get an adequate supply of these minerals, therefore fruits and vegetables together with nuts and whole cereals should form the bulk of the daily diet, and not the ordinary diet of refined and denatured foods as usually consumed in every home.

My firm belief is: “Finding a cause leads the way to find a cure”. So, it is basically important to understand everything from its deepest core. And the best way to do so is: Keep on reading to develop and deepen your understanding on health and wellness at GrowTaller4IdiotsDS.com. Also get free information on grow taller 4 idiots like genuine product reviews, results, reports, discount coupons, updates and much more.

Infographic by Eric Edmeades on 6 Hungers

Eric Edmeades has created an infographic on the 6 Human Hungers. His primary claim is that not all hunger is created equal.

Hunger #1
The first is Nutritional Hunger. Edmeades claims this is the only genuine form of hunger – the body is asking for specific nutrients. But our bodies have been taught to eat anything in sight, so we have to beware. Nutritional hunger, Edmeades says, is not always communicated honestly.

Hunger #2
This hunger is actually Thirst. If you drink some water, the hunger may go away.

Hunger #3
This hunger is for Variety. When we think we’re hungry, we might actually be craving “something different.”

Hunger #4
This is Low Blood Sugar. Edmeades says it’s common “in this day and age” and the result of eating low-quality sugars.

Hunger #5
This refers to emotional hunger, which Edmeades claims is a common and dangerous form of dysfunctional eating. Because many people live emotionally empty lives, and because the food industry markets to our emotions, we may try to fill the emotional emptiness with food.

Hunger #6
This is empty stomach hunger. Edmeades says it’s merely a survival strategy that no longer applies in today’s world. He describes empty stomach hunger as a “feeling” – I assume he means a sensation – and says we don’t need to heed it.

What the Food?

So I’ve got a problem with this. This list of 6 hungers may be illuminating for people with little awareness of what’s going on in their bodies, but it’s riddled with flaws.

Let’s get rid of a few.

Hunger #2: It makes sense that we look to food when we’re thirsty. Back in the days when people foraged for food – and the foods they ate were high in water content – eating was a way to stay hydrated. But the two states are different. Distinguishing thirst from hunger is a learnable skill. Why call it hunger?

Hunger #3 is the desire for variety. When Edmeades describes it as a “craving”, he doesn’t seem to recognize that cravings and hunger may be completely different. You can crave a food when you’re hungry, and when you’re not. Why call this a hunger?

Hunger #5 – emotional hunger – may be common and dangerous, but it’s not hunger. It’s appetite, combined with emotional need. The result is an urge to use food for emotional reasons.

With those non-hungers gone, we’re left with 3 hungers: Nutritional, low blood sugar, and empty stomach hunger.

Now It Gets Ridiculously Confusing

The human body controls food intake with a complex system that involves signals from the GI tract, the hypothalamus, blood glucose levels, emptiness in stomach and intestines, and hormone levels. Circulating hormones in the gut, the fat, and the pancreas send signals of either hunger or satiety.

So the signals ARE based in part on glucose levels. Glucose drops when we haven’t had food in a long time – not just when we’ve eaten junk, as Edmeades claims. When eating junk does cause low blood sugar, that’s “reactive hypoglycemia.” Yet going without food for many hours can also result in low blood sugar – and that’s a valid reason to eat. So is an empty stomach. They often occur together.

And That Nutritional Hunger Thing?

Now we come to Nutritional Hunger. Yes, the body needs specific nutrients. I’d love to ask Edmeades how the body communicates this particular hunger. If we’re ignoring drops in blood sugar from many hours without food, and ignoring our empty stomachs, how can we recognize nutritional hunger?

To make things worse, Edmeades claims that nutritional hunger isn’t communicated in an honest way because we’re trained to eat anything in sight.

So please tell me: what does Nutritional Hunger feel like? Exactly how does it compare with hunger when our stomachs are empty or our blood sugar low? And if it isn’t communicated honestly, how can we know when we’re dealing with genuine nutritional hunger or the dishonestly communicated kind?

Some time ago, I wrote an article challenging the common nutritionist/dietitian habit of distinguishing “stomach hunger” from “mouth hunger”.

My point was food is meant to be eaten in response to physical hunger. I have had to describe the sensation of physical hunger to clients who don’t know what it feels like. Eating in the absence of that sensation is probably a response to the urge to eat – maybe for emotional reasons, including boredom. Or to a craving – cravings are typically due to brain chemistry. But those aren’t hunger! Let’s stop calling them hunger.

Talking that way confuses the client. As I pointed out 2 years ago, asking someone if she ate because of stomach hunger or mouth hunger will elicit confused answers: I’m not sure. I don’t know. How can I tell?

To generate a clear response, ask if she ate because she was physically hungry or just felt like eating.

I don’t use the word “hunger” unless I’m talking about the physical sensation. That sensation is a signal from the body to eat. It’s based on glucose levels, how much or how little food is in your stomach, the hormones that are responding to all of this, and so on.

If you don’t have that sensation but feel like eating, one of the many other reasons listed above could be driving you.

But when you tell people the only reason to eat is when the body needs specific nutrients, AND you don’t describe how to identify this “only genuine hunger,” AND you say this hunger is not always communicated honestly, AND you don’t explain how the honest and dishonest hungers differ from each other… how on earth can you expect anyone to respond to food and eating in a natural and logical way, let alone make an informed decision about when to eat?

Saying I disagree with Eric Edmeades’s view on 6 hungers is putting it mildly. Mr. Edmeades, give your clients a break.

Slow Down Your Aging Process And Improve The Glow Of Your Skin With Dry Fruits

Dry Fruits have a number of health benefits to offer as they are packed with a number of nutrients and vitamins and thus, considered as the great source of food. One can easily consume them on a regular basis and they don’t affect your health in bad manners until or unless you have any allergic reaction from having the same. Eating them is the healthy and tasty ways to boost up your energy level and slow down your aging process. Here are some of the dry fruits that help you in this, so, take a look at the list and be ready to reap their benefits.

  • Almonds: One of the most popular dry fruits out in the market is almonds. Eating a handful of almonds has a very good impact for radiant skin. These are considered as the king of the dry fruits that are very much helpful in improving the hemoglobin in the blood that promotes blood circulation and ensures glowing skin.
  • Raisins: Another dry fruit everyone must have is raisins as they are popular and highly known to slow down your aging process. Apart from their beauty benefits, raisins also aid to combat the tooth decay. All the nutrients and vitamins present in them take care of your eye vision and keep the cavities at bay.
  • Walnuts: Another important dry fruit in the list is walnuts. They are packed with omega -3 fatty acids, which is majorly known for improving the skin texture and resist dryness. Having them regularly not only ensures the glowing skin but also improves your mental power as they are good for your brain and sharpen your memory.
  • Cashew: Everyone loves the sweet and salty taste of the cashews. And having this power food is good for skin care. It is proven to slow down the aging process because they are the great source of Vitamin E.
  • Pistachios: Pistachios are a true powerhouse of the nutrients that play a major role in stopping the premature aging. They are rich in Vitamin E, which has the ability to keep your skin nourished and keep them protected from the harmful UV rays.

These Amazing Benefits Will Push You To Eat Walnuts

Walnuts are the most popular nuts that have many health benefits. They are crunchy in nature and its shell resembles like a human brain. It does not have an appealing look but it tastes good. Many people enjoy it eating as a snack or some use it to make delicious dishes like Cakes, Chocolates, Pie, and Shakes etc. They are known as the rich source of vitamins and provide stamina to the body. Here are some of the amazing benefits of walnuts that will push you to add walnut in your daily diet to stay fit.

  • Rich Source Of Vitamins – A walnut is rich in vitamins especially in vitamin E. This vitamin helps us from radicals and protects our skin for other harmful substance. Eating a walnut can be the healthiest source in making your skin healthy.
  • Reduce Weight – Walnuts helps you to lose your weight, as it has a high amount of calorie and protein. This will reduce your appetite what allows you to keep control on overeating. Adding a walnut to your diet can help you to stay fit.
  • Improves Heart Functioning – Walnuts are the rich source of protein and known for the high amount of omega-3. This dry fruit contains EFAs that helps to lower the blood pressure and reduces the risk of heart attack. It is recommended to adults as; they have the high chances of high blood pressure and getting a heart attack.
  • Good For Bones – Walnuts have EFAs which a beneficial component that can benefits our body in many ways. It makes our bones stronger by increasing the calcium level. It also helps in reducing the calcium extraction through urine. Eating a walnut can helps you to improve your bones quality and makes them strong.
  • Fight Against Cancer – Walnuts has many good components that can help you in many ways. Some of the main components that are present in it have the ability to control the growth of cancer cells. It has antioxidants that help our body to fight from many diseases.

Walnuts are mainly considered as the best dry fruit that everyone should eat. It has many health benefits and helps in sharpen our minds. This tasty nut is mostly recommended by the doctors to complete the vitamin needs in our body. These benefits will help you to understand the importance of adding a walnut to your daily diet. You can also enjoy it as a snack.

Looking for Cashew Manufacturers in Delhi, Contact: 9729608470, Diwakar Retail Limited is the foremost Almonds Manufacturers in all over the India

Vitamin B Deficiencies Show in Your Tongue

No person is deficient in any one B vitamin without being deficient in all of them! That’s because the B vitamins occur together in food as part of a complex. This is true of all vitamins and minerals. They work together.

There are, however, as many degrees and variations of B-vitamin deficiencies as there are different individuals. Formerly the disease beriberi was thought to be caused by a deficiency of vitamin B1 (thiamine) and pellagra by lack of the B vitamin, niacin (B3).

When human volunteers stayed on diets lacking vitamin B1 (thiamine) or niacin (vitamin B3), however, neither beriberi nor pellagra has been produced. These diseases actually result from multiple deficiencies of all the B vitamins, the lack of vitamin B1 or niacin being only more prominent.

Even schizophrenia is caused by a vitamin B3 (niacin) deficiency but it too won’t be the only B vitamin deficiency – just the main one. Even The list goes on and on.

Your Tongue

The good news is that you can tell how adequate your intake of B vitamins has been by looking at your tongue. It should be moderate in size, an even pink in color, and smooth around the edges without coating or indentations showing where it has rested against your teeth. The taste buds should be uniformly small and cover the entire surface and edges.

If you can find a healthy child, you may see what the normal tongue should look like.

Vitamin B Deficiency Indications

Many changes take place in your tongue when you’re short of B vitamins. The first change appears to be enlargement of the buds at the front and sides of your tongue. Later these buds become small or even disappear, making the tip and sides smooth, whereas the buds farther back will progressively enlarge. These buds have a flat appearance like button mushrooms.

As the deficiencies of these vitamins become more severe, clumps of taste buds fuse and grow together, pulling apart from other clumps and thus forming grooves or fissures. The first groove usually forms down the center of the tongue.

Groovy Tongue

In a severe B-vitamin deficiency, your tongue may be so cut by grooves and fissures that it looks like a relief map of the Grand Canyon and surrounding territory or a flank steak run through a tenderizing machine.

When deficiencies are still more severe, your taste buds literally disappear. First the tip and edges become smooth and shiny; then the buds disappear progressively from front to back. This extreme condition is found most often in elderly persons whose diets have been inadequate for years; they complain that their foods have little flavor. In some cases such tongues are intensely sore. In other cases, persons having extremely abnormal tongues are surprised to find that they differ from normal.

Beefy Tongue

The size of your tongue also indicates deficiencies of these vitamins. It may be large, beefy, and full of water (edematous). Often such a tongue shows scallops around the edges where it has rested against the teeth. The beefy tongue is called that because it has the appearance of beef and is usually an intense deep red. On the other hand, it may become too small, or atrophied.

Purple Tongue

Other tongues may have a purplish or magenta cast, and still others may be a brilliant red. Often the tongue shows a combination of colors with perhaps a red tip and a magenta center. The color and texture vary depending upon which B-vitamin lack is most prominent.

For example, a magenta tongue (the color seen most often) indicates that a deficiency of vitamin B2 predominates over the other B-vitamin deficiencies. A beefy tongue is thought to show that pantothenic acid (vitamin B5) is particularly under-supplied. When deficiencies of vitamin B12 and folic acid are most prominent, the tongue becomes strawberry red and smooth at the tip and sides; it is often shiny and not coated.

Fiery Red Tongue

If the deficiency is predominantly the B vitamin, niacin (vitamin B3), your tongue may be fiery red at the tip and may appear to be either too small or too large and so coated that it is fuzzy with debris. The heavy coating is caused by the growth of undesirable bacteria; it usually indicates much putrefaction in the intestine. Since valuable bacteria in the intestine produce B vitamins, such coating probably never occurs if bacteria growth is normal.

Stomach Acid and Digestion

Studies indicate that 60 – 100% of the persons showing severe tongue changes are unable to produce sufficient amounts of hydrochloric acid in their stomachs. This leads to the use of antacids – the worst thing you can do because the problem is actually caused by too little acid.

The output of digestive enzymes is far below normal. In such cases, digestion is so faulty that unless tablets of hydrochloric acid and digestive enzymes are taken temporarily, much gas, flatulence, digestive disturbances, and discomfort may be experienced.

In fact, if your digestion is so faulty that you have intestinal gas after you add foods rich in the B vitamins to your diet, you can be sure you have been deficient in these vitamins. The best thing to do is continue and take enzymes till the deficiency has been corrected. The worst thing to do is stop because then the problem of the deficiencies is still there.

Water Soluble

Most of the B vitamins dissolve in water and for this reason cannot be stored in the body. Just as a sponge can be slightly moist or dripping wet, however, so can the cells hold little or much of each B vitamin, depending on the amount offered. To maintain ideal health, the offering of B vitamins should be sufficient for each cell to take all it can use to advantage. Any B vitamins not needed are excreted in the urine.

B Vitamins Work Together

It appears that all B vitamins work together. This co-operation is called the synergistic action of the B vitamins. The taking of one or more B vitamins increases the need for the others not supplied, probably because any one B vitamin alone can increase the activity of each body cell. The group in its entirety can be obtained only from such foods as liver, yeast, and wheat germ. (Please note that due to a high phosphorus – also an important mineral – content in Brewer’s Yeast it is important to balance it with calcium.)

To discuss the deficiencies of the B vitamins separately is as unrealistic as to believe in men from Mars. Such deficiencies exist only in an experimental laboratory. A deficiency of one, however, often predominates over others. If the first symptoms of deficiency are recognized, they can serve as a warning that unless your nutrition is improved, great deviations from health can be expected.

(*Beriberi is a disease of the nervous system caused by a person not getting enough thiamine (vitamin B1) in the diet. Thiamine is needed to break down food such as glucose. It is also found on the membranes of neurons. Symptoms of beriberi include severe lethargy and tiredness. Beriberi may also cause problems that affect the cardiovascular system, the nervous system, muscles, and gastrointestinal systems. It is often found in people with a history of drinking too much alcohol or who don’t eat healthy. There are two kinds of beriberi, wet and dry. Wet beriberi mainly affects the cardiovascular system. Dry beriberi affects the nervous system

**Pellagra is a disease caused by a lack of the vitamin niacin (vitamin B3). Symptoms include inflamed skin, diarrhea, dementia, and sores in the mouth… Primary pellagra is due to a diet that does not contain enough niacin and tryptophan.)

Dark Chocolate – Improve Your Health With a Delicious Tasting Snack

Is chocolate a healthy food to be considered when deciding what foods to eat when you are weight training or participating in a fitness program? Yes and dark chocolate should be your choice.

In fact, dark chocolate is loaded with key essential nutrients that can have a positive effect on improving your health. It is an antioxidant and helps to lower the risk of heart disease with compounds such as polyphenols, flavonol and catechins. But remember to stay away from milk chocolate as the added milk and sugar is not what you want to stay lean and not gain excess fat.

Also, look for more of the organic chocolate in the range of 70% or greater cacao. I, personally, like a 70% because any greater percentage to me starts to get bitter. But try, say, an 80%, you may like it. Experiment but be sure to stick with the motto “the darker the better!”

Dark chocolate contains needed fiber as well as healthy amounts of iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium. There are calories, of course, but in these chocolates, sugar is minimal. The fat is mostly saturated and monounsaturated with a small amount of polyunsaturates.

Another study has found that dark chocolate may be great for your skin. The flavonol can actually protect against sun-induced damage and improve blood flow to the skin which helps to increase skin density and hydration.

Other than being a delicious snack, the benefits are numerous for adding dark chocolate to your diet and more are being discovered every day through research. For example, it also helps to lower your blood pressure and is a big deterrent against strokes and heart attacks, as we mentioned earlier. The fat in chocolate is actually in the form of oleic acid, typically found in olive oil, which is found to have antioxidant properties.

What about improving the function of the brain? Yes again! One study showed that consuming high flavonol cocoa improved blood flow to the brain thus improving cognition and verbal fluency in elderly people. It also contains stimulants like caffeine and theobromine.

Dark chocolate (70% >) helps to prevent diabetes and obesity by inhibiting blood sugar issues and to improve mood because of the chemical serotonin which is a natural anti-depressant.

Remember, to get minimum 70% cacao. There are brands that offer 80% up to 90%. These are known as semi-sweet and mostly used for baking. Remember, again, the “more bitter the better.” Just know that if you love chocolate and love working out, knowing the hidden health benefits of consuming dark chocolate can get you past the bitter. Enjoy.

How to Oil the Joints to Avoid Body Part Replacements

While there are many undergoing body part replacement surgeries due to worn out joints there is little to no education about how to prevent the condition. Bones are what hold us up and when joints become worn or frozen the result is extreme pain and ultimately surgery. The question is how many operations can be avoided if people had the proper education about their health.

Recently a situation developed whereby I researched the effect of enzymes on liver health and, ultimately, body fitness. It brought forward some stunning revelations. With the degree of stress people experience today and the time constraints that often lead to a poor diet the many diseases of this century are set to worsen if they don’t take heed.

The media frequently reports on the latest medical breakthroughs and development but rarely on preventions. One of the reasons is because there is no money in stopping disease, especially for the pharmaceutical companies and drug pushing doctors.

My research focused on the liver and its requirements to work effectively. This organ might be described as the power house of the body. It produces enzymes, among other things, and these are essential for breaking down food and extracting nutrients. This results in better health all over, including the oiling of the joints with synovial fluid.

Turning my focus to the liver has allowed me to gather enough information to advise that everyone should be researching on ways to clean the liver and allow it to function more efficiently. In simple terms it acts like a sewer that extracts harmful substances while allowing others to pass through. The waste products are extracted from the gut and excreted via the bowel.

When the sewer is clogged those waste products are caught and the toxins do enormous damage to the liver and hardening of the cells can occur. A fatty liver may result which is a precursor to cancer and/or other problems, such as diabetes, heart attack, even death.

Checking on the best way to care for the body is easy, especially with the Internet now full of lectures, medical reports, and general information. This article is a reminder to do one’s homework and live longer, happier, and in better health. It may also mean less surgery for replacing body parts where joints are worn and one has bone on bone friction.

There is no substitute for natural products and that means eating the right foods and letting the body take care of itself. Everything depends on one’s attitude towards how they eat and what type of life they want into the future.

Norma Holt has knowledge that enables her to understand many issues. Politics, health, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

Health Benefits of Peanuts

Peanuts are thought to be a nut; however, it belongs to the family of legume in relation to soy, lentils, and beans. Varieties of products are made from peanut, and they include peanut flour, peanut oil, peanut butter and peanut protein to be used as ingredients in foods such as cakes, snacks, desserts, sauces, and confectionery.

Peanuts are rich in fat, protein, Vitamin E, folate, and other essential healthy nutrients that provide medicinal benefits to the body. Peanuts have been studied to help treat many health problems such weight loss, skin problems, hair problems, memory loss, diabetes, cancers, and much more. Peanuts are usually consumed dry roasted, boiled, salted, and rarely raw. They are also called varieties of names such as groundnut, monkey nut, earthnut, goober peas or pignut.

Nutritional Values of Peanuts

Peanuts are equipped with numerous nutritional values similar to most of the essential nuts that mainly contain fats and protein. 1 oz of Peanut (according to USDA National Nutrient Database) has the following key nutritional values:

  • 168 calories
  • 2.6 g of fibre
  • 4.9 g of protein
  • 7.2 g of carbs
  • 14.6 g of fat
  • 1.3 g of sugar

Other essential nutrients of peanuts are copper, vitamin E, vitamin B3, folate, biotin, vitamin B1, molybdenum, phosphorus, and manganese.10 Health Benefits of Peanuts

When it comes to health benefits of peanuts or other leguminous nuts, the list is long and may not be discussed in just one article for a better understanding of their numerous benefits. Peanuts are an essential nutritional source in some underdeveloped and developing countries due to their numerous nutrients. Below are the key health benefits of peanuts:

  • Prevents diabetes: A recent study has shown that peanut is equipped with an essential nutrient such as manganese to help minimize the risk of diabetes disease by 21%. Manganese plays a vital role in blood sugar regulation, calcium absorption, and fat and carbs metabolism.
  • Prevent gallstones: Regular consumption of peanuts helps in putting gallstones at bay. Studies have shown that weekly consumption of 2 tablespoons of peanut butter or 1 oz of peanut is capable of reducing the chances of gallstones or gallbladder by 25%.
  • For heart health: Peanuts contain high levels of polyunsaturated and monounsaturated fats which are helpful for a healthy heart. They are also equipped with oleic acid and ploy-phenolic antioxidant to help lower bad cholesterol or LDL, enhance good cholesterol level, and prevent any forms of heart diseases such as corollary artery disease as well as stroke by improving the profile of healthy blood lipid.
  • Prevents cancer: The high concentration of beta-sitosterol (SIT), a phytosterol form, helps prevent cancer by hindering tumor growth in the body. This has been discovered to be more helpful in women than men. Research has shown that a consumption of peanuts two times in a week is capable of reducing the risk of getting cancer by 27% and 58% in men and women respectively.
  • Helps in pregnancy: Due to its high concentration of folate, peanut is studied to help women in pregnancy. The studies showed that pregnant women who eat 400 g of folic acid either before or during their early stage tend to reduce the development of having a baby with neural tube defect with a reduction rate of 70%. Apart from this, consumption of peanuts during pregnancy reduces the chances of allergic diseases such as asthma in children.
  • Helps brain health: These nuts are referred to as “brain food” due to their concentration of vitamin B3 or niacin which has been found helpful in boosting memory and help the brain function optimally. Peanuts are equipped with flavonoid which aids and boosts the flow of blood to the brain.
  • Helps in weight management: Protein, fat, and fibre contained in peanuts have been found helpful in minimizing the risk of weight gain. These essential nutrients make peanuts a high satiety food, keeping you full and satisfied for longer period; hence, lowering your appetite to prevent overeating. They also give energy and increase your metabolic rate. Peanuts combine all these attributes together to help in weight management.
  • Promotes hair loss: Peanuts are an excellent source of vitamin C, a nutrient that enhances collagen production for keeping hair tissues together. They also have L-arginine which is used as a remedy for male pattern baldness and omega-3 fatty acids which help strengthen hair follicles for healthy hair growth.
  • Flushes out excess toxins for healthy skin: Peanuts are equipped with healthy monounsaturated fats resveratrol which is essential for a clear, flawless, and glowing skin by flushing out toxins that result in excess oil and breakouts on the skin. Another skin benefit of peanuts is their composition of anti-aging and antioxidant properties. Nutrients such as vitamin E and vitamin C help in preventing aging symptoms such as fine lines, spots, and wrinkles, and keeping the skin healthy and younger.
  • Promotes healthy growth: The amino acids found in proteins contained in peanuts promote healthy growth and development. This benefit has been found useful mostly in children growth according to some studies.

ConclusionOn a final note, having considered the health benefits of peanuts, it appears that consumption of peanuts is unavoidable. The benefits are not limited to the above, but it is worthy of mentioning that peanut fat and oil-free peanut flour according to studies, have the ability to lower bad cholesterol and have been found to offer protective effects to the heart.

Another significant advantage of peanuts is that they are affordable to the common man with low income. You don’t need to consume too much of them to enjoy the numerous benefits of peanuts. One or two tablespoon or 1 ounce of peanut is enough to gain all the nutritional values attributed to them. Try it today!