Thursday, April 14, 2016

Easy start fat loss tips, part II....

Today's Post:  Thursday, 4-14-2016

A recent Parade Magazine article covered a number of ways people have successfully lost weight.

So, it occurred to me to leverage their article into a set of things that can be easy to do to start successful fat loss after reading it.

This is part II of the post I did a week ago:

The first part of this one says what to do, the tips, that were in last week’s post.

Second part of this one also has what to do, the tips for more things to do.

The third part of this one has more of why the second set of things work and protect your health.

Part A.  Last week’s tips.

TIP #1:  Decide on ONE kind of organic produce you can add just ONE day a week.  It can be broccoli florets or coleslaw or carrot sticks or sautéed Kale.

(Note that potatoes don’t work for this:

Besides their natural anti-nutrients that even organic potatoes have, the potatoes that are not organic, the  farmers who grow them know better than to eat them!)

Then routinely add this one kind of organic vegetable that day every week.

This is so easy anyone can do it.  But the effects are profound.  The people who do this then think of themselves as able to control what they eat and as health oriented as much as TEN times more than they would have before.

So it then becomes dramatically easier to eat that vegetable other days of the week and begin to add more kinds.

Since vegetables are filling AND have few calories and are extremely nutritious people who begin to eat as little as three to five servings of organic vegetables a day every week, often lose as many as 25 pounds with no further effort of any kind.

But the tip is to start at one just one day a week!  Research shows it’s like lighting a fuse!

Once you do one on one day a week, gradually do that one more days each week.

Then repeat the process with two more.

TIP #2:  Decide on ONE kind of organic fruit to eat each day at breakfast and do it.

I’ve found that it helps to eat different ones on different weekdays.

(I eat blueberries on Sundays, Tuesday, and Fridays.  I eat bananas every Thursday and Saturday.  And on Mondays and Wednesdays I have more variety:  kiwifruit, strawberries, blackberries, and no-sugar applesauce.)

There are several reasons this works so well. 

People LIKE fruit which makes it an easy tip to do!  

Your body processes the carbs best at breakfast; and by eating whole fruit instead of juice you get more nutrition and filling fiber AND avoid spiking your blood sugar.

Bananas you can get anywhere because you discard the peel, you do not need to get them organic plus they are inexpensive and taste good.

For such an easy, little thing to do, we now know that eating one piece of organic produce a day dramatically cuts down your risk of BOTH kinds of stroke.

In fact, it may be the most effective stroke protection known!

Tip #3:    Aim for health in what you eat and drink instead of focusing on eating less or depriving yourself of treats.

Making an effort to NOT eat or to avoid every kind of food that tastes good is wearing. 

So why fight a fight where the odds are against you?

Eat more food and include foods that support your health instead of ruining it –
even include such foods that taste good to you.

Just make it your new personal policy to totally discriminate against ANY food or drink that is significantly harmful or which contains ingredients that are harmful.

Next is what may be the single most powerful way to begin to do that:

Tip #4:  Simply stop drinking any soft drink, regular AND/OR diet, ever again.

Both regular AND diet soft drinks AND their carbonation are now known to cause disease and so many kinds of diseases it is mind boggling. 

(The list is SO long:  cancer, faster aging, heart attacks, strokes, osteoporosis, fatty liver, type 2 diabetes, Alzheimer’s disease, even MS in some people.)

By stopping ALL of them once, and drinking ice water or tea or coffee instead, you eliminate a disease source comparable to heavy smoking. 

AND, as a bonus, once you get used to not drinking them, incredibly, you get LESS hungry!

(Neither kind of soft drink makes you less hungry when you drink it; but they then cause an insulin spike that lowers your blood sugar not long after you drink them. 

And, THAT then makes you hungry for sugary treats.  VERY hungry in fact. 

In other words, soft drinks CAUSE cravings for fattening foods!

Plus it’s also quite common for people who were drinking soft drinks or diet soft drinks to lose 25 pounds with no further effort as a beneficial side effect by quitting totally ONE TIME!

So, stopping ALL soft drinks for health reasons right away and doing it one time right away also makes fat loss dramatically easier and even quite doable.

Tip 5:  Learn the list of things that are in inexpensive processed food that are harmful to your health – some of them are VERY harmful to your health.

Tip 6:  Then learn what processed and packaged foods contain these ingredients and take them off the list of things you are willing to eat or buy.  And simply no longer do so!

Tip 7:  But because you then need to eat something else instead, learn what foods support your health, fit your lifestyle, and learn ways to spice them that make them taste good to you.

Tip 5 list:

a) Free fructose causes obesity, heart disease, type 2 diabetes, and fatty liver.  (In fact, since new research finds a fatty pancreas produces too little insulin as a cause of diabetes, free fructose likely causes type 2 diabetes TWO ways at once!)

b) Besides the high fructose corn syrup that is free fructose that is in regular soft drinks, what other kinds of free fructose should you avoid? 

Hidden high fructose corn syrup listed as corn sugar or corn syrup; fructose, fruit juice, concentrated fruit juice, and agave nectar.

(Note that fruit juice, concentrated fruit juice, and agave nectar were once thought to be better for you than sugar. 

In fact, you will still find foods sweetened with concentrated fruit juice or agave that otherwise have quite good ingredients.  Take a pass on those and buy from more up to date companies only.

Only fruit juice comes close and to avoid the free fructose in it, never or almost never drink it; and only eat whole fruit or take fruit concentrate supplements instead.

c) * Fatty liver is caused by ingesting two things, particularly ingesting both at once.  Free fructose is one.  What is the other one?

**Hydrogenated oils.

Besides causing fatty liver, hydrogenated oils have been shown to directly increase the amount of the small particle LDL that causes heart disease and strokes and PAD and ED.

And, it’s even important to ensure that your intake of it is ZERO!  NONE whatsoever!

Because your body can only process a bit of hydrogenated oil each day, if you simply cut back but still eat hydrogenated oil each day it builds up to a very high and extremely damaging level.

So, if a food list any amount except zero for trans fats such as one canned chili I once used to like to eat, it’s not safe to eat it because it has too much hydrogenated oil.

And, since zero is defined as .49 grams of trans fat or less per serving and the servings are often a sixth of what people eat –

you have to look for partially hydrogenated oils or interesterified oils (100 % hydrogenated). 

If ANY of those are in the product take a pass!

d)  MSG or other glutamates are both harmful AND fattening two ways

(They make you fatter at any intake of calories by actual test than eating the same calories without MSG.  This may be because they cause your gut to have more fattening bacteria but has been tested to happen no matter how MSG causes it.  And anything but light and occasional use has been found to reduce your thyroid level and the calories you burn, particularly for women past menopause.) 

Because the manufacturers make money; are not mandated to disclose they are in the food; and they know people would avoid them if they knew, they deliberately hide it with weasel words.

Next Tuesday, 4-19, we will post how very health damaging we now know MSG is and even a third way it causes extra belly fat AND a longer list of weasel words that are used to hide MSG.)

For now, here is what seems to be the most common way MSG and its cousins are hidden:

There are two kinds of condiments and spice blends:  Those that list the actual spices; and those that add to an actual list of spices “spices” or even “natural spices” or “organic spices.”

The chances of such products NOT including big doses of MSG or its cousins approaches zero.

So this part of this tip is:  If you don’t want to be fat, do NOT buy or eat spice blends or condiments with “spices” or even “natural spices” or “organic spices” on the label.

If you like mustard, Organicville makes a standard formula yellow mustard that does NOT include “spices”; but you may need to special order it if you cannot find a store that carries it.

And Whole Foods has a few kinds of specialty mustards that do NOT have “spices” also

e)  We now know that close to the most harmful and fattening food most people now eat is any form of wheat.

The most effective way to use this is to simply stop eating ANY wheat at any time starting right away.

(Sandwiches can be make using a large romaine lettuce leaf to wrap them.  Or you can simply put the ingredients on a plate and eat it with a fork.

The work around I’ve found for birthday treats that contain wheat is this.  Eat a small bite of the part that has the least wheat but the part you like best.  Then stop. I like the frosting on cake better than the cake; and pie filling is much better for you than the crust.

Mercifully, there are now a large number of cookbooks and recipes to make similar treats without wheat and even without grains!)

Yet wheat is still considered so safe and normal – and it is dirt cheap, a surprisingly large number of people eat several servings a day.

Both refined wheat flour and whole wheat products boost blood sugar right after you eat them 50% MORE than sugar does!

THAT reliably causes obesity and heart disease and often helps cause diabetes and other high blood sugar diseases like Alzheimer’s disease too.

The kind of gluten in today’s hybrid wheat has even been found to cause autoimmune diseases.

Mike Geary, an effective health and fat loss coach, says he found that clients who are trying to lose fat all fail if they have more than ONE serving a week of any kind of wheat.

f)  You will have less obesity, cancer, and heart disease if you stop eating any oil that is high in omega 6.

(Besides the other things, wheat is one of the largest sources of omega 6 oils most people still eat!)

The book Anti-Cancer describes how people evolved to eat a very low level of omega 6 oils.

But now most people eat wheat and the refined vegetable oils, particularly those from GMO grains that are way too high in omega 6 oils and even have some hydrogenated oil:
Soy, corn, AND canola, and cotton and safflower oils.

AND:  Meats or poultry or dairy or eggs or fish fed pesticide and herbicide treated grains which are also often GMO. So their fat is very high in omega 6 oils!

Because people still often eat wheat and junk oils and the fat from animals fed grains, they wind up with 15 to 30 TIMES too much omega 6 oils!

This is massively inflammatory and not only helps cause or speed up most cancers (his point); it also causes heart disease & Alzheimer’s disease.  In addition it CAUSES osteoarthritis which it then makes worse and hurt more!

(The real reason eating the most fat free lowest fat version of meat and other protein foods is better for health is that if the animals they came from were fed grains, it minimizes the omega 6 and pollutants you eat.)

Tip 7:  What TO eat -- instead of fatting and harmful semi-foods and nonfoods:

a)  Eat often from protein foods that are from animals fed with or which eat their natural diet only!:

This kind of protein is important to eat abundantly because along with organic vegetable high protein foods best help cause and support fat loss.

AND, unlike the grain fed sourced proteins, naturally fed protein foods have fat – even saturated fat – that is not only safe to eat, it has health benefits!

The best news is that the combination of this kind of health OK protein foods and fats plus organic vegetables tends to keep you from being hungry and strongly supports fat loss and keeping off fat you lose.

Meat from animals only fed grass or organic sprouts, dairy products including whey, cheese, whole and not homogenized milk, yogurt, and butter from such animals works.

Poultry and eggs from chickens only fed on unpolluted pasture works.

Wild caught fish high in omega 3 oils and low in mercury works well.

Sustainably raised seafood from unpolluted areas also works.

Organic vegetables not only have protein too, they have as much protein per calorie as these foods thought to be high protein!  So eating a lot of them also works and helps well.

Part 3 next week will have more kinds of foods to add to the foods that not only help you lose fat you keep off and prevent harm but actually help CAUSE good health!

Part 3 will have what kinds of exercises work best for fat loss.

Part 3 will have how to eat enough health OK carbs to avoid excess hunger WITHOUT de-railing fat loss.

And, Part 3 will have how better sleep helps you be healthier, think better, AND be less fat—
-- plus the set of the easiest things to do to help create better sleep you can do right away.    

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