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Better Food Choices
Question: Would I lose weight simply by making better food choices and exercising? If I ate a healthy, balanced diet, and exercised each day including strength training to build muscle, would I be likely to lose my excess weight? What kind of loss could I expect?
Answer: The Anshar Diet
As an American I've seen enough crazy fad diets in my day to fill several weeks full of infomercials and advertisements. As such I'm going to give you the benefit of many years of health and nutrition classes and do my good deed for the year.
I'm going to tell you how to not only lose weight but change the composition of your body, increase your health, and best of all.. keep it off.
First, let's dispel some common myths.
Myth 1:
Eating less calories will make me lose weight.
Unfortunately this isn't always true. A lot of different factors program your metabolism but one of the key things is how OFTEN you eat. If you fast all day long and then have a 500 calorie meal at the end of the day almost ALL of it will be stored by your body.
Myth 2:
I can have a diet with no carbs and be healthy.
This really is a testament to how much Americans want a quick fix. Diets like the Atkin's Diet cause your body to start devouring itself, increase your cholesterol, and in certain cases can even kill you. One thing I WON'T argue, death will indeed cause you to lose weight, permanently.
Myth 3:
If I go on a diet I will lose weight.
99% of people who go on diets will end up putting on MORE weight than they lost from a diet. This is because diet is supposed to be a LIFESTYLE change, not something you do for 2 weeks. If you starve your body it will make fat cells and increase their size even faster.
Myth 4:
I need to go out and exercise to lose weight.
This isn't actually true but it's important to say that having daily activities WILL keep you healthy. If you burn almost no calories every day what else do you think your body is going to do with them? Balancing a healthy lifestyle with a good diet is what you want here, not killing yourself by running every afternoon.
Myth 5:
The scale in my bathroom gives me a good idea of how healthy I am.
The dreaded bathroom scale does NOT tell you how healthy you are. Let's say I have 10 lbs of fat, don't drink water, and have little muscle mass. Then I work out for 3 months and hydrate every day. I lose 5 lbs of fat but gain 7 lbs of muscle and 3 pounds of average water weight. What will happen when I look at the scale? Are you being fair to yourselves? Judge yourself by how you feel, not what a spinning number under your feet tells you.
With these common myths out of the way I'll tell you the secret. It's five simple steps.
~~The Anshar Diet~~
1. Only eat until you are no longer hungry.
This does NOT mean that you starve yourself. It means after you take a few bites of food ask yourself if you're still hungry. If you're not, into the fridge it goes. While we're at it, CHEW YOUR FOOD. at least 10 times per bite (using common sense if you're eating applesauce, this isn't an excuse to be an idiot).
2. Eat at least 6 (more if your schedule allows) meals a day.
I know this seems counterintuitive, but hear me out. If you eat 6-8 meals a day the meals are very small (often around 100-200 calorie "snacks"), provided you are only eating until you are NOT HUNGRY. When your body is not hungry your metabolism will not try to store energy as fat. It really is that simple. Smaller meals aid in digestion, they increase the nutrition you get from your food, and they keep you from being lethargic. If you eat when you're hungry your body stores MORE of it as fat ("Hmm. I'm hungry, I don't know where my next meal will come from! I'd better hold onto this.")
3. Eat BEFORE you get hungry.
Schedule your 6-10 meals throughout the day and stick to them. If you're waiting until you get hungry to eat you've already screwed this up. Your body stores energy if you're hungry, if your body sees food and just takes what it needs then you're running at optimum efficiency. This is called programming your metabolism.
4. Eat breakfast. Always.
Your first meal of the day is also the meal you have no choice over being hungry for. Your body has been replenishing itself all night and needs fuel. Since now you KNOW that hunger means you store your food then that means you want to keep breakfast LIGHT. A cup of cereal and a banana. A granola bar and an apple. LIGHT does NOT mean you skip breakfast. If you skip breakfast you are telling your metabolism to turn ALL of the next meal you eat into stored fat.
5. Drink water.
(I'm a big hypocrite on this one, but I can't stress it enough) Most people think that if they pick up a glass of orange juice instead of a soda they're doing themselves a favor, and that's not entirely true. A glass of orange juice can have just as many calories as some sodas. Try looking at the label sometime. If you're thirsty, drink water. If you love your soda then have your soda (real soda, not diet, artificial sweetners have been argued to be one of the worst things to ever happen to western civilization). If you decide to have a drink to treat yourself, pour yourself a half glass, don't take a can or bottle with you and for go
Question: Do you think you made a better food choices?
Answer: No, but I know I could and should, just never kick msyelf in the butt hard enough to do so.
Question: How come chubby people get offended when you approach them in a restaurant to suggest better food choices?
some of you are not very nice
Answer: wow! nobody has knocked you out yet? you must live in wussyville, you wouldn't get away with that crap in my neighborhood!
Question: Diet: How can I make better food choices? Many foods which may appear to be healthy actually aren't.
so any tips will be great, thank you =)
Answer: Always read food labels. Focus on serving size and calories. Some foods trick you into to thinking they are low calorie with tiny serving sizes.
Also avoid any food with trans fats, but look for food with high amounts of unsaturated fat (nuts, olive oil, avocados, fatty fish). Knowing the difference between saturated and unsaturated fat is important.
Question: What program/game should I make so kids can make better nutrition food choices and to be more active?
Answer: You could design a treasure hunt game, where the kids have to solve clues, all of which are based on nutrition or exercise. Its twice as beneficial as doing the treasure hunt would get them being active too. The reward could be something healthy, like a jump rope or a pair of rollerblades or something which is conducive to good fitness.
Question: What are some good and simple food choices? I am having my son's first birthday party and it is baseball theme and I was just wondering what you all thought would be good food choices. I kind of what to stick to the baseball theme. Keep in mind that we will be doing this at a park with out a lot of cooking supplies. Thanks for all your help.
Answer: Dogs, nachos, sodas & ice cream, just like at the ballpark. Steal some ideas from these links.
Question: help me to make better food choices? please help me what to eat when my family is always getting me to eat what they eat. i mean they bought junk food and i been doing good wit my weight loss and dinner is soon and they are ordering pizza so wat i do in situations like this? 10 points best answer..
Answer: You always have the option of eating something else. Look in the refrigerator and choose something that is more nutritious. If you can't cook, there are other options such as heating it in the microwave, or a meal that is meant to be cold (like tuna salad with cheese and fruit).
Question: What are good food choices in order to reduce arthiritis pain in joints? There are good days and there are bad days and sometimes - the joints just lock up.
The intention is to avoid as much medication from the drug store and identify natural remidies to reduce the pain.
Answer: I found omissions in the diet very helpful
here they are
no salt, sugar,whiteflour,potatoes, white rice, citrus fruit,dairy,red&green peppers,caffeine,red meat
cayenne pepper,egg plant
things to do
lots of water and lots of raw veggies
chicken and fish,turkey
use herbs to flavour your food
Question: What are some good food choices for a Qiunceara? I'm having my Quince in two years and i don't know what i shoud serve.
Answer: try and stick with the theme latin foods usually are good choices arroz con pollo, enchiladas, tamales, usually something that can be made to serve alot of guests.
but then again it would be good to get some input from the birthday girl herself
Question: What are some good food choices for a Christmas wedding? We are having our wedding the day after Christmas and have a Christmas theme. Red and white, candle light.
When people arrive there will be sugar cookies and apple cider and hot chocolate. We are thinking we want a ham carving station but we are not sure what we want for the buffet. Any ideas?
Thanks!
Answer: I love Christmas weddings! And I think ham is an excellent choice, since it's not typically something people eat a lot of during the holidays.
My only suggestion is to stay away from unnecessary sweets. By the time Christmas is over, most of us are on sugar overload from candy, cookies, breads, etc. So be conscious of that. The cookies, cider and hot chocolate sounds fine on arrival, but after that try to avoid sweet stuff until the cake. Even with the ham, I wouldn't go for a sweet glaze, or at least get the least sweet you can make it if that makes sense.
And then I'd try to keep stuff more on the simple side as opposed to rich. Green beans or green beans almondine go well with ham. Same with au gratin potatoes. If you'd like another veggie, try something like spinach or corn souffle if they have it. And a big green salad is a must - in fact, it might not be that much more expensive to have a little salad bar and let people make their own. Always popular!
Question: What are some good food choices that have made you lose weight? I'm asking for personal experience with foods that, along with a good workout routine, have proved helpful in aiding you lose weight. I am trying to figure out the most effective diet that I can in order to reach my goal body.
By the way, I am well aware of the fact that eating a certain deficit of calories will cause weight loss - but that's not what I'm asking. I would simply like a list of foods that YOU have had experience with whilst losing weight.
Thank you :)
Answer: Try the lil Jack work out http://www.youtube.com/watch?v=TKCGe2Ezris it is quick and easy
Question: What are some good food choices besides Bananas before a bike ride?
I can't eat bananas right now during ragweed season because they make my allergies worse.
Answer: Didn't know you were suppose to eat certain things before you took a bike ride. Maybe I should start?! lol
Hope you find your answer! Later.
Question: Ways to give a 10 month-old good food choices.? I need creative ways to give a 10 month-old more food choices. She isn't liking baby food anymore so we are trying real food. She has 2 teeth on the bottom so it's hard. I thought of peanut butter toast, which she loves. She could have things like mashed potatoes, oatmeal, or other creamy foods. But I need ideas! She needs to get meats and more veggies in her diet! She can't live off mashed potatoes and such :)
Answer: Give her whatever you are eating :)
Question: What are some good food choices if I go on a high protein, low fat diet? I've recently started working out at a gym and I'm trying to add some muscle mass. If I went on a high protein-low fat diet, what would you recommend that I eat and not eat?
Answer: low fat yes, but switch ALL grains to whole grain.. pasta, rice bread cereal. no more white bread! grill/bake fish chicken and even red meat with loads of veggies or side salad!
also make sure you get enough calcium, Milk, baby!
Question: Are microworms a better food choice for baby guppies than BBS? and also, is egg yolk a good idea or will it pollute the water too much? the babies are in a 5 gallon tank of their own so there's no competition with adults.
Answer: I would stay with the baby brine shrimp. You can buy them frozen if you've been raising them from eggs, it'll cost more, but you'll save in the time and effort needed to hatch them.
Guppy fry are fairly large as fish fry go, so they can eat larger foods once they're born. They'll eat microworms if you give it to them [mine do!] but microworms are more for fry of egglayers which are much smaller when they hatch. And for some kinds of egglayers, microworms are even too big. There's something to be said for internal fertilization and development - there may be fewer fry, but they're larger and better adapted to eating larger foods. You can even give them crushed flake food that the parent would eat. But for optimal growth, they should be given some high protein foods, so BBS, daphnia, cyclops, microworms or occassion are all good choices.
I'd skip the egg yolk too, that's another food that's better left for egglayer fry.
Question: What are good healthy food choices for studying? As a university student, I always tend to pick unhealthy food choices while studying. I always have the need to eat something. So I was wondering if there were any quick snacks I can conjure up for those long nights.
Answer: you can buy chewy bars or granola bars, they are what I call brain food. Also pasta gives you energy, do if you are going to crash styding one night drink pasta with cold coca cola.
any cereal or grain snack is very good.
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