Obesity Info – Healthy Eating
Healthy eating is so simple that it seems sometimes complex!
Here are some basic rules:
- Drink plenty of water not chlorinated.
- Vegetables are the basis of our diet, make sure they hold 50 to 60% of your plate.
- Learn to cook with whole foods: grains (spelled, kamut, buckwheat, quinoa, soy, brown rice, etc..), Legumes (chickpeas, lentils, beans, etc..) Seeds and nuts (sunflower, pumpkin, hemp , almond, hazelnut, etc..).
- Choose good fats: oils, extra virgin cold pressed (olive, sunflower, hemp, flax, etc..).
- Choose lean meats like chicken and fish.
On the other side of the balance:
- Avoid products made with refined white flour (bread, cookies, muffins, cakes, pasta, etc..)
- Avoid that contain white sugar or too much salt.
- Reduce your consumption of dairy products.
Then seek the balance!
Our brain is fed glucose. He is ready to make us eat any candy when lack of energy, despite our good intentions! So avoid the cravings of sugars in the warning! To maintain our balance of carbohydrates, must eat foods with low glycemic index (whole foods) and avoid those with a high glycemic index (refined foods). These cause a great production of insulin from our pancreas followed by a state of hypoglycemia. This leads in most people with weight gain. The balance in our tax base is also the art of combining carbohydrates with low glycemic index, protein and fat at every meal. Use palm of your hand as a reference:
- Two hands palms and vegetables
- A palm of lean protein, animal and plant AND / OR
- A palm legumes or whole grains and
- A pinch of good fats (nuts, olive, avocado, etc..)
These healthy and balanced meal keeps our blood sugar at optimal levels and avoid any weight gain, either by excessive production of insulin (storing food) or sugary foods rage (which in turn leads to overproduction of ‘insulin).
And hop!
Nothing is better than muscle exercises to activate the metabolism and weight loss. You will be surprised: weight lifting during the day helps you lose weight while you sleep! Toning muscle mass can consume what lurks in the adipose tissue and burn more calories than aerobic exercise for an equivalent period.
A little help!
Feel free to take advantage of properties of certain plants that can help us find our balance and optimize our metabolism.
Increase your fiber intake: indeed, some of which soluble fiber psyllium absorb five times its volume in water and reduces the absorption of carbohydrates and facilitates bowel movement. Through them, the lipids are excreted more rapidly. They can therefore reduce cholesterol and blood sugar.
Locate the calcium
This mineral, which controls the transport of liquids to the cells is also involved in maintaining weight. Indeed, a lack of calcium would encourage fat cells to retain their fat. Opt for green vegetables, oilseeds, pulses and why not supplement coral calcium.
Gifts from the sea …!
To help balance the energy of your thyroid gland, feel free to add regular seaweed to your diet. Their wealth iodine contributes to the well-being of the thyroid. In addition, a daily consumption of garlic and raw onion helps stimulate the thyroid and thereby the metabolism.
Spoil yourself!
Opportunities are often too many to succumb to the temptation party, stressful day, holidays, etc.. The accusatory phrases are repeated: “I can well allow me, I deserve it! Although an occasional treat is not so bad, do not apply it daily. Learn to take care of yourself with something other than food. Instead, invest in rewards that you will be really good: massage or reflexology, clothes, new hairstyle, etc.. These moments will then be doubly deserved!
