Living healthfully offers big payoffs.
Aging is inevitable, but there's no reason you can't make the process more enjoyable. Exercise can promise better health, functional independence and a better quality of life as you age. In fact, it may help slow the aging process by preventing or reducing the chances of disease and disability in seniors.
It doesn't take much strength training to reap the benefits. Just a few exercises a week can help you build muscle and improve your ability to do things like climb the stairs or get up from a chair. Being healthy isn't just about weight loss, it's about treating your body right.
Learn how to create your own healthy lifestyle. You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it? The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes. Exercise One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.Just adding a little movement to your life can: Reduce the risk of heart disease, stroke and diabetes Improve joint stability Increase and improve range of movement Help maintain flexibility as you age Maintain bone mass Prevent osteoporosis and fractures Improve mood and reduce symptoms of anxiety and depression Enhance self esteem Improve memory in elderly people and Reduce stress. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure and cholesterol.
You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.
Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:
- Eat more fruit. Add it to your cereal, your salads or even your dinners
- Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
- Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
- Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
- Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.
Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.
Below are a few workout ideas to help you de-stress:
- High Intensity Sprint Intervals: This tough workout will cause you to work so hard, you'll choose any activity and alternate 30 seconds of all-out effort with 4.5 minutes of recovery time for 30 minutes.
- Calorie-Burning Cardio and Strength Circuit:
Another option is this fast-moving circuit workout. You'll work every
muscle in your body.
- Relaxing Ball Stretch - Soothe yourself with this relaxing stretch workout.
How to Avoid Hurting Yourself at the Gym
Because exercise involves moving the body and, often, lifting heavy metal things in a variety of directions, there are multiple ways to injure yourself, especially at the gym. Doing too much too soon, using bad form or playing with your MP3 player while on the treadmill are just a few culprits and, of course, there are plenty of other ways to embarrass yourself that don't involve injury at all.
Aside from the more obvious causes of injury, there are a couple of other situations to watch out for:
Proximity Induced Resistance Psychosis - PIRP is a phenomenon that commonly occurs in the free weight section whereby you increase the amount of weight you're lifting in direct proportion to either A) The size/strength/muscles of the exerciser nearest you and/or, B) The level of attractiveness of the nearest person of the opposite sex. It also includes the willingness to injure one's self in order to look stronger than anyone else in the gym. My husband informs me that this is an involuntary response in most males, although females are not immune.
Sudden Group Fitness Ambition Syndrome - SGFAS often affects males and females equally and occurs when you join a group fitness class in which the majority of exercisers are, A) More advanced and better conditioned than you are, and B) Have a clue as to what they're doing. This sudden impulse may cause you to go beyond your limits and could lead to torn ligaments, pulled muscles, severe head trauma or immutable embarrassment. Some examples include trying an advanced posture during yoga class (e.g., Bird of Paradise) and accidentally poking someone's eye out, puking in a corner trashcan after going all out during your first spin class or pulling a muscle after trying a rotating jump kick in your first kickboxing or martial arts class.
If you're careful, you can avoid PIRP and SGFAS.
How To Fight Fat After Forty
About Suzanne
Suzanne Somers is one of America's most popular and beloved personalities. In a multifaceted career that has spanned nearly three decades, she has achieved extraordinary success as an actress, singer, comedienne, New York Times bestselling author, entrepreneur, and lecturer.
Suzanne has authored 20 books — ten of which are New York Times bestsellers — including KNOCKOUT: Interviews with Doctors Who Are Curing Cancer — And How to Prevent Getting it in the First Place (Crown; 2009); The Sexy Years (Crown), which focuses on the positives of aging and understanding natural bioidentical hormone replacement; Ageless, an empowering book on anti-aging medicine and maintaining an optimal quality of life; and BREAKTHROUGH: Eight Steps to Wellness (Crown; 2008). In her most recent book, Sexy Forever (Crown, 2010) Suzanne covers how to shed toxins and balance your hormones to fight fat after 40. Suzanne has also created a highly successful and extensive branded product line, including food, cook’s tools, beauty, fashion, jewelry, and fitness products. She launched her multi-level marketing company, SUZANNE, in October 2006 and introduced her Somersize food, beauty items, apparel, and personal fitness products to consumers on Home Shopping Network in 2000, quickly becoming one of HSN’s top-selling brands. Suzanne then moved to ShopNBC, where she launched a successful line of vitamins and supplements. She is also the owner of ThighMaster personal fitness products; FaceMaster, a facial toning system; and the Suzanne Somers EZ GYM. A knowledgeable and dedicated health care advocate, Suzanne received the Humanitarian Award from the National Council on Alcoholism, and the Distinguished Achievement in Public Service Award from the U.S. Department of Health and Human Services. She has served two terms as National Honorary Chairperson of the National Association for Children of Alcoholics and was named to the American Psychiatric Foundation’s board of directors. A sought-after commencement speaker and lecturer on the topic of addiction, recovery, and motivation, Suzanne is also the founder of the Suzanne Somers Institute for the Effects of Addiction on Families. Suzanne’s long and accomplished acting career began with her role in George Lucas’ 1973 cult classic, American Graffiti, and includes her portrayal of the ditzy-yet-lovable Chrissy Snow on Three’s Company. She hosted a daytime talk show, The Suzanne Somers Show, from 1998 to 2000 and has received two People’s Choice Awards for Favorite Actress in a New Television Series as well as a star on the Hollywood Walk of Fame. Suzanne was inducted into the Hall of Fame of Books for a Better Life and received the Rick Weiss Humanitarian Award for her ongoing fundraising efforts on behalf of AIDS-related projects. Suzanne’s other honors include the 1997 KNX Woman of the Year award, the first R. Brinkley Smithers Award for alcoholism research, and the 1993 “Mother of the Year” award given by The National Mother’s Day Committee in New York City. Suzanne and her husband Alan Hamel, whom she first met in 1968, are something of an anomaly in Hollywood, having enjoyed an enduring relationship for 41 years. Together, they have two sons, a daughter, and six grandchildren. They live in Los Angeles, where they oversee a manufacturing and global marketing company.
Suzanne has authored 20 books — ten of which are New York Times bestsellers — including KNOCKOUT: Interviews with Doctors Who Are Curing Cancer — And How to Prevent Getting it in the First Place (Crown; 2009); The Sexy Years (Crown), which focuses on the positives of aging and understanding natural bioidentical hormone replacement; Ageless, an empowering book on anti-aging medicine and maintaining an optimal quality of life; and BREAKTHROUGH: Eight Steps to Wellness (Crown; 2008). In her most recent book, Sexy Forever (Crown, 2010) Suzanne covers how to shed toxins and balance your hormones to fight fat after 40. Suzanne has also created a highly successful and extensive branded product line, including food, cook’s tools, beauty, fashion, jewelry, and fitness products. She launched her multi-level marketing company, SUZANNE, in October 2006 and introduced her Somersize food, beauty items, apparel, and personal fitness products to consumers on Home Shopping Network in 2000, quickly becoming one of HSN’s top-selling brands. Suzanne then moved to ShopNBC, where she launched a successful line of vitamins and supplements. She is also the owner of ThighMaster personal fitness products; FaceMaster, a facial toning system; and the Suzanne Somers EZ GYM. A knowledgeable and dedicated health care advocate, Suzanne received the Humanitarian Award from the National Council on Alcoholism, and the Distinguished Achievement in Public Service Award from the U.S. Department of Health and Human Services. She has served two terms as National Honorary Chairperson of the National Association for Children of Alcoholics and was named to the American Psychiatric Foundation’s board of directors. A sought-after commencement speaker and lecturer on the topic of addiction, recovery, and motivation, Suzanne is also the founder of the Suzanne Somers Institute for the Effects of Addiction on Families. Suzanne’s long and accomplished acting career began with her role in George Lucas’ 1973 cult classic, American Graffiti, and includes her portrayal of the ditzy-yet-lovable Chrissy Snow on Three’s Company. She hosted a daytime talk show, The Suzanne Somers Show, from 1998 to 2000 and has received two People’s Choice Awards for Favorite Actress in a New Television Series as well as a star on the Hollywood Walk of Fame. Suzanne was inducted into the Hall of Fame of Books for a Better Life and received the Rick Weiss Humanitarian Award for her ongoing fundraising efforts on behalf of AIDS-related projects. Suzanne’s other honors include the 1997 KNX Woman of the Year award, the first R. Brinkley Smithers Award for alcoholism research, and the 1993 “Mother of the Year” award given by The National Mother’s Day Committee in New York City. Suzanne and her husband Alan Hamel, whom she first met in 1968, are something of an anomaly in Hollywood, having enjoyed an enduring relationship for 41 years. Together, they have two sons, a daughter, and six grandchildren. They live in Los Angeles, where they oversee a manufacturing and global marketing company.
Choosing Cleaner Products To Clean Our Bodies
Choosing Cleaner Products to Clean our Bodies Clean hair, clean teeth, clean skin — we all want to stay clean to be healthy, look great, and smell nice! We use a variety of products that will get us nice and clean, but unfortunately, most are made with hidden ingredients that aren’t healthy for our bodies to absorb. Our skin is the body’s largest organ, and if we are exposing it to chemicals, the skin soaks them up transdermally. Once we get our food intake under control and from a more natural and organic place, it’s time to think about what we are rubbing on our bodies.
Some of the worst offenders are the chemical emulsifiers used in cosmetics, called PEGs (the full name is polyethylene glycol, which is seldom written out). Anything that lists a PEG has been ethoxylated and may be toxic. Look for the group of letters “eth” (from ethoxylated), as well as “mea,” “dea,” and “tea,” in ingredients to identify PEGs. For example, many of those great smelling baby lotions and shampoos contain sodium laureth — a chemical! Try to avoid these ingredients when making your next purchases.
Here are some tips to keep in mind as you choose your hygiene products to help you look (and feel) your best.
Some of the worst offenders are the chemical emulsifiers used in cosmetics, called PEGs (the full name is polyethylene glycol, which is seldom written out). Anything that lists a PEG has been ethoxylated and may be toxic. Look for the group of letters “eth” (from ethoxylated), as well as “mea,” “dea,” and “tea,” in ingredients to identify PEGs. For example, many of those great smelling baby lotions and shampoos contain sodium laureth — a chemical! Try to avoid these ingredients when making your next purchases.
Here are some tips to keep in mind as you choose your hygiene products to help you look (and feel) your best.
- Toothpastes and mouthwashes. Sodium fluoride has been touted as a chemical that strengthens tooth enamel, but some experts believe it’s a chemical waste product linked to enzyme disruption and thyroid problems. Many toothpastes also contain sodium lauryl sulfate, which is linked to organ and reproductive toxicity. Consider switching to a nonfluoridated variety instead. Also, a lot of mouthwash formulations have formaldehyde and ammonia in their mixes; plus chemicals may have leached from the plastic in the bottle.
- Clean soap. Numerous soaps have coloring agents, dyes, artificial preservatives, and propylene glycol, a suspected carcinogen. Consider switching to all-natural soaps that don’t contain lathering agents and other chemicals.
- Antiperspirant. Many contain aluminum zirconium, which is toxic to the nervous and reproductive systems, and a chemical called BHT, which is believed to be a hormone disrupter and neurotoxin. (This is a tough one because I don’t like to stink!) Try the natural varieties.
- Hair spray. Hair spray and other hair-styling products contain ingredients that can affect your nervous, reproductive, and immune systems. Whenever you have a choice, try natural styling products in place of hair spray.
Detox Your Diet: Get Real, Organic Food
One of the biggest tenets of the Sexy Forever plan is committing to cutting the chemicals out of your life. And that includes everything from highly processed and preservative–filled foods to pesticide–laden produce and antibiotic–pumped meats. As part of the initial detox phase, you’ll need to focus on eating real, organic food. Here’s how to get a jump start on the plan:
One of the biggest tenets of the Sexy Forever plan is committing to cutting the chemicals out of your life. And that includes everything from highly processed and preservative–filled foods to pesticide–laden produce and antibiotic–pumped meats. As part of the initial detox phase, you’ll need to focus on eating real, organic food. Here’s how to get a jump start on the plan:
- Shop the perimeter of the grocery store. That’s where you’ll find the freshest, least processed products in the store — the fresh fruits and vegetables and all–natural dairy and meats.
- Buy organic foods as often as possible. Avoid pesticides by choosing fresh produce and dairy that’s certified organic and pesticide free. Farmers’ markets are often a great source of fresh, organic produce, often at reduced prices.
- Grow your own food. You’ll get the freshest, most delicious fruits and vegetables that way — and they’ll be guaranteed to be chemical free!
- Wash nonorganic produce carefully. Use a good vegetable wash to remove toxins, or soak them for 20 minutes in water with salt and fresh lemon juice or vinegar.
- Avoid high–pesticide foods. If you can’t afford to buy everything organic, strategize by buying organic versions of the “dirty dozen,” the fruits and vegetables that when grown conventionally are loaded with pesticides and chemicals. These include grapes, peaches, lettuce, strawberries, apples, pears, bell peppers, kale, carrots, celery, and nectarines.
- Ask about the origins of your meat and seafood. If you can afford it, insist on organic or at least natural, hormone–free beef and chicken, and choose wild–caught fish, not farmed.
Sold on Organic but Simply Can't Afford It?
Organic produce is more accessible now than ever. If you can find it at your local grocery store or if you are lucky enough to live in an area where it is grown and sold locally, consider yourself ahead of the health game.
What if you are one of the many who understands the benefits of organic produce but simply can’t afford it? It’s a common problem. Organic produce is expensive! If you’ve tried finding better prices from local farmers markets and still can’t find a workable solution, you may want to try growing your own. It’s a fabulous idea for multiple reasons. First of all, if you’ve ever tasted the difference between a “vine-ripened, homegrown tomato” and a “picked pink and ripened with ethanol, mealy store-bought variety,” you are already aware of the massive benefits! Beyond quality produce and cost-effectiveness, there are the sheer joys of gardening and being able to enjoy the fruits (and veggies!) of your labor.
Whether you have a postage-stamp-sized yard or rolling acres, whether you’re in the colder climates or in the desert, there are numerous fruits, vegetables, and herbs that can thrive in your environment. Perhaps you have room for two small pots to grow herbs and lettuce. Or you may have a small area to plant a more substantial array. Either way, since you’re doing the growing, you can control how your plant is fed and treated — and keep those toxic pesticides as far as possible from your food. Watch for proximity to your neighbors, since sprays on their lawn or garden with pesticides and other chemicals may infect your soil and plants.
Here’s how to get your garden rolling:
Organic produce is more accessible now than ever. If you can find it at your local grocery store or if you are lucky enough to live in an area where it is grown and sold locally, consider yourself ahead of the health game.
What if you are one of the many who understands the benefits of organic produce but simply can’t afford it? It’s a common problem. Organic produce is expensive! If you’ve tried finding better prices from local farmers markets and still can’t find a workable solution, you may want to try growing your own. It’s a fabulous idea for multiple reasons. First of all, if you’ve ever tasted the difference between a “vine-ripened, homegrown tomato” and a “picked pink and ripened with ethanol, mealy store-bought variety,” you are already aware of the massive benefits! Beyond quality produce and cost-effectiveness, there are the sheer joys of gardening and being able to enjoy the fruits (and veggies!) of your labor.
Whether you have a postage-stamp-sized yard or rolling acres, whether you’re in the colder climates or in the desert, there are numerous fruits, vegetables, and herbs that can thrive in your environment. Perhaps you have room for two small pots to grow herbs and lettuce. Or you may have a small area to plant a more substantial array. Either way, since you’re doing the growing, you can control how your plant is fed and treated — and keep those toxic pesticides as far as possible from your food. Watch for proximity to your neighbors, since sprays on their lawn or garden with pesticides and other chemicals may infect your soil and plants.
Here’s how to get your garden rolling:
- Research all your options for planting. If you only have a small deck, containers can work for compact tomato plants and other smaller vegetables. Or consider looking for a community garden, where everyone is allowed to grow on a small parcel of land approved by the city.
- Look for nonchemical ways to combat pests. Bugs and mold can damage your plants, but there are many natural deterrents you can use to keep them at bay — including simple soap and water. A quick Internet search will reveal some smart ways to keep your produce pest-free without resorting to chemicals.
- Remember the other health benefits of gardening. Pulling weeds and planting new seeds is physical but enjoyable work, so gardening can have a doubly good effect on you.
Can Supplements Rev Up Your Fat-Burning Engine?
Who would ever think that a tiny little pill could be the key to turning your body into a fat-burning engine? But with the right sorts of supplements, you could correct nutritional deficiencies brought on by aging, other medications you’re taking, or simply a less-than-optimal diet — and boost your health while you’re shrinking your waistline. Here are a few you should consider adding to your medicine cabinet.
- Omega-3 supplement. Found naturally in fish oil, flaxseed oil, or algae, omega-3 can boost your heart and brain health in addition to helping you lose weight. When you purchase your supplements, ask to ensure that the omega-3 (or for that matter, any other supplement you take) is clean of environmental contaminants (mercury, PCBs) and oxidized fats.
- CoQ. This enzyme is a key factor in energy production and helps your body burn fats and carbs more efficiently. In fact, it was shown to help normalize elevated blood glucose in some cases. It also supports heart health and protects the brain.
- Green tea. The active ingredients in this tea can boost your metabolic rate by 4 percent for 24 hours after you ingest it, and it elevates your adrenaline for an extended period of time, giving you more energy to be active and exercise — what’s not to love?
- Carnitine. Found in red meats, this enzyme regulates fat transfer in the mitochondria, where it’s broken down to create energy. Your body can also produce its own, but it may not produce enough to reach optimal levels of this essential enzyme.
- Lipoic acid. This helps control your blood-glucose levels. It can help stabilize your blood sugar throughout the day.
A Little Tea Could Yield a Big Payoff
Green tea has received a lot of good buzz in the press over the past few years, as studies show that the antioxidant-rich drink could have beneficial effects on everything from heart health to cancer prevention. And green tea can play a key role in the success of your Sexy Forever Plan. It can boost your metabolic rate by 4 percent for 24 hours after you ingest it; plus, it elevates your adrenaline for an extended period of time, giving you more energy for your daily activities (including exercise) and helping your body unlock and use stored body fat. (And, a bonus: It may even prevent your body from absorbing additional fat from your food!) Here’s how to work green tea into your daily plan.
- Don’t stop at a cup. You’ll need two to three cups of green tea daily — or you can take a pill with 500 mg of ECGC extract (the active ingredient in green tea) to reap the benefits.
- Take it early in the day. The adrenaline boost from green tea can make it tough for you to sleep, so avoid drinking it or taking the supplement later in the day. Taking it in the morning, though, will help rev you up for the day ahead.
- Try it with a big meal. If you’re indulging in a big, saturated-fat feast, a little green tea beforehand can help you avoid digesting (and storing) all of those fat calories.
- Consider complementary supplements. Pairing green tea with 1 to 2 grams of the amino acid tyrosine could help you boost production of adrenaline.
Of Course Fluoride Is Safe... as Long as You Don't Swallow It!
“WARNING: Keep out of reach of children under 6 years of age. If you accidentally swallow more than used for brushing, seek professional help or contact a poison control center immediately.”
This is the standard warning on every tube of toothpaste with fluoride. So, let’s get this straight: Fluoride is poisonous, but a little bit of poison is okay? Yet if you swallow too much, you need to call Poison Control. Wow! And we’ve heard since early childhood that fluoride is a wonder substance for preventing cavities and tooth decay. Ironically, not even that has been proved true. It’s been shown that fluoride doesn’t actually prevent tooth decay, and it fact it may even hurt your health.
Fluoride is diluted industrial waste, with some heavy marketing dollars behind it to help hide that toxic waste in our products and water supply. According to Dr. Russell Blaylock, “Fluoride is one of the most poisonous substances on earth. It tends to accumulate in the body, particularly in the bones, thyroid gland, and brain. It lowers IQ and is associated with Down syndrome, and it triggers toxicity in the human body. But the people who are promoting it have so much influence through the media that you really can’t get the truth out.” Because fluoride affects your thyroid gland, it limits your body’s output of this important hormone — which could lead to weight gain.
Furthermore, consider this: Most health authorities suggest drinking at least eight glasses of water per day for good health, but how much fluoride are you getting when you drink a glass of artificially fluoridated water? About the same as if you swallowed a pea-sized blob of toothpaste — which the label clearly tells you not to do. If it’s unsafe to swallow eight blobs of toothpaste with FDA-approved fluoride every day for life, or take eight pills containing this amount of fluoride, why are we told it’s okay to drink this amount of the diluted industrial waste that has never been FDA-approved for human consumption?
Unfortunately, fluoride is piped into many of our homes through our water system, making it a difficult substance to avoid. Here’s how to cut back on your exposure to fluoride:
This is the standard warning on every tube of toothpaste with fluoride. So, let’s get this straight: Fluoride is poisonous, but a little bit of poison is okay? Yet if you swallow too much, you need to call Poison Control. Wow! And we’ve heard since early childhood that fluoride is a wonder substance for preventing cavities and tooth decay. Ironically, not even that has been proved true. It’s been shown that fluoride doesn’t actually prevent tooth decay, and it fact it may even hurt your health.
Fluoride is diluted industrial waste, with some heavy marketing dollars behind it to help hide that toxic waste in our products and water supply. According to Dr. Russell Blaylock, “Fluoride is one of the most poisonous substances on earth. It tends to accumulate in the body, particularly in the bones, thyroid gland, and brain. It lowers IQ and is associated with Down syndrome, and it triggers toxicity in the human body. But the people who are promoting it have so much influence through the media that you really can’t get the truth out.” Because fluoride affects your thyroid gland, it limits your body’s output of this important hormone — which could lead to weight gain.
Furthermore, consider this: Most health authorities suggest drinking at least eight glasses of water per day for good health, but how much fluoride are you getting when you drink a glass of artificially fluoridated water? About the same as if you swallowed a pea-sized blob of toothpaste — which the label clearly tells you not to do. If it’s unsafe to swallow eight blobs of toothpaste with FDA-approved fluoride every day for life, or take eight pills containing this amount of fluoride, why are we told it’s okay to drink this amount of the diluted industrial waste that has never been FDA-approved for human consumption?
Unfortunately, fluoride is piped into many of our homes through our water system, making it a difficult substance to avoid. Here’s how to cut back on your exposure to fluoride:
- Drink cleaner water. If you live in an area where the water is fluoridated, sign up for bottled unfluoridated water to drink, or install reverse osmosis systems on all of your faucets to help filter the substance out of your water supply. Be sure to change the filters every three months to keep the water fluoride free, as fluoride can eat through the metal filters (and if it’s eating through metal filters, just imagine what it can be doing to your body!).
- Look for unfluoridated toothpaste and dental treatments. There are unfluoridated versions out there, especially in the natural food stores. If you’re unable to find them, avoid swallowing toothpaste. Consider refusing fluoride treatments at the dental office for your children.
- Be careful about multivitamins for your kids. In areas where the water is unfluoridated, doctors may prescribe multivitamin supplements that contain fluoride. Consider trading those in for a plain multivitamin instead.
In the 80s we were led to believe consuming dietary fat was the number one contributor to weight gain and heart disease. Suddenly products everywhere were touting themselves as “fat free,” and we gobbled them up, assuming that this meant they were health foods. This was just another contributing factor to the current obesity crisis in our country. Fat-free pastries and candy suddenly seemed okay, as long we got rid of butter, oil, sour cream, and so on. What the public didn’t (and some still don’t) understand is that weight gain is also the result of processed foods made with sugar and white flour, which send your insulin levels soaring. Insulin is called the fat-storing hormone because it decides if food will be burned as fuel or stored as fat. In addition, high insulin levels have been linked in numerous medical studies (over the course of 25 years!) to heart disease and type 2 diabetes. On Sexy Forever, the key to losing weight is controlling your insulin. By reducing or eliminating the foods that spike your insulin, you train your body to burn the calories you eat and burn off your stored fat for energy. Some people think only those with diabetes need to keep tabs on their insulin levels, but high insulin levels can have negative effects on everyone’s health.
There are improvements you can make to your diet and lifestyle to help keep your levels in check:
- Cut back on sugar and refined carbohydrates. The reason insulin is called the fat-storing hormone is that it is solely responsible for deciding if the sugar you eat is needed for energy or if it should be stored as fat for later use. Therefore, you’ll want to eliminate foods high in sugar (and not just white sugar but also high fructose corn syrup, honey, molasses), and also keep an eye on refined carbs. Because they turn to sugar upon digestion, refined carbs (white bread, pasta, and rice) also overstimulate insulin production and create high insulin levels in the body. Opt instead for whole grain carbohydrates that don’t cause the same insulin spikes. This is especially important if you have a family history of diabetes, which makes you more prone to developing problematic insulin levels.
- Eat foods that are high in certain nutrients. DHEA, vitamin D, omega-3 fatty acids, chromium, and biotin can all help lower insulin resistance and your insulin levels. You’ll find many of these nutrients in the superfoods on the Sexy Forever plan, including salmon and dark, leafy greens. If you aren’t getting enough of these key nutrients from your diet, consider supplementation to bring your levels up.
- Bring your hormones into balance. It’s not just what you eat that affects your insulin levels. Imbalanced hormones also lead to high insulin levels, and then BINGO — weight gain. Imagine a teeter-totter: When one hormone drops, other hormones rise. So if your estrogen, progesterone, and testosterone levels decline (a common part of aging), this will increase your levels of the fat-storing hormones, insulin and cortisol. This is why many women need to start replacing some of their declining hormones to keep the rest of their levels in check. I highly recommend working with a doctor who has chosen to specialize in bioidentical hormone replacement.
Can You Eat Carbs? Yes, You Can!
All those cakes, cookies, and pastas may taste great, but they’ll wreak havoc on your health. They create big spikes in your blood sugar and insulin levels — and if your body doesn’t have a use for that sugar spike, it stores the sugar or starch as fat and places it right around your middle (yup, that’s where that potbelly came from!). But that doesn’t mean you have to give up carbs entirely — you just have to choose which ones to eat and how to eat them wisely.
- Skip the “white” foods. White rice, white bread, standard pasta, and white-flour treats like cookies, cakes, and muffins all spike your blood sugar quickly. Trade those in for whole-grain (and therefore, lower glycemic) versions like whole-wheat pasta or brown rice.
- Watch out for “healthy” sugars. Honey may be all-natural, but it’s still a big sugar rush as far as your body’s concerned.
- Avoid starchy vegetables and fruits. Bananas, potatoes, and corn all have high glycemic indexes, which means that they release those extra carbs into your bloodstream quickly.
- Follow the plan’s serving suggestions. When you’re in the initial Detox Phase, you’ll be able to eat up to three servings of carbs each day — as long as you don’t eat them with any Fats or Proteins. instance, you may choose to eat all your carb servings for breakfast, without any added Protein or Fats. When you move into Level 1 — the Weight-Loss Phase, you can add an additional serving of carbohydrates — and you can sometimes serve the carbs at a meal with other types of food. When you finally enter Level 2 — the Lifestyle Phase, you can eat them as you desire — though serving them at separate meals from fats still makes sense for avoiding excess fat storage.
Pack Your Diet With Powerful Proteins
My body craves protein — I’m a natural carnivore! Plus, there’s so much good information about the importance of the essential amino acids we get from protein that I try to eat it at most every meal. Not everyone has this craving and taste for animal-based protein. Opting for fruits, vegetables, and whole grains can also provide good nutrition — if you have the knowledge and know how to carefully balance your diet with alternate sources of protein. While fruits and veggies get a lot of good press for being nutrient dense, some protein-rich foods can be just as nutritionally potent as produce, such as these superfoods:
- Salmon. This excellent cold-water fish is packed with omega-3 fatty acids, which can help keep your hormone levels stable and protect your health. The monounsaturated fats it contains can also help lower your cholesterol and your risk of heart disease. Just insist on wild-caught seafood, as farm-raised varieties are sometimes fed corn to fatten them up.
- Eggs. Organic eggs fortified with omega-3 and DHA are the way to go — and fortunately, they’re also one of the cheapest forms of organic protein you can buy.
- Nuts. Nuts are one of the best sources of protein (and healthy fats and carbs) out there. They’re loaded with nutrients, including omega-3s, manganese, copper and ellagic acid (which supports the immune system and helps with cancer protection).
- Quinoa. Consider this a protein in disguise — it looks, acts, and tastes like grain, but it’s actually a relative of leafy greens, and it contains all the eight essential amino acids, making it a complete protein source. It’s packed with numerous other nutrients as well: lysine, which helps with tissue repair, along with manganese, magnesium, iron, copper and phosphorus. Studies have shown that this superfood may help fight migraines, diabetes and atherosclerosis.