fortunate; lucky:
the happy position of not having to work
5.
aptly expressed;
appropriate: a happyturnof
phrase
6.
informal ( postpositive
) slightly intoxicated
— interj
7.
( in
combination ): happy birthday ; happy Christmas
There are so many things that make us happy; I am often
amazed at how unhappy some people appear. Hey, I’m not thrilled with
life all the time, but I do strive daily to attain as much of all those nice
descriptions above this paragraph.
So, what makes YOU happy?
For some, happiness is a dog licking your face and snuggling
beside you in your bed. While that same dog on someone else’s bed,
lapping away at your face, may evoke the exact opposite of happiness.
To each his own.
For me, happiness begins with self. If I am not happy with
myself as a person, I have difficulty enjoying my existence.
That’s why I work hard on improving all of my flaws.
Through this effort, even when I am not always successful, I attain my
happiness…and maybe lose a few pounds, gain some introspection, and
improve as a human being along the way.
But it’s not all work and no play for me, either. I
love spending time with my wife and family, strumming my guitar, creating
videos, or dining on some of my favorite foods. Like these:
There are many things that bring us happiness inside this sometimes
challenging world in which we live. The key, as with life, is to know where to
look and embrace it is often as possible.
Q:
What is the most lethal silent killer facing the world today?
The first reply from most of us would probably be
hypertension—as it is seldom symptomatic. Or high cholesterol, for the
same reason. How about obesity or heart disease? All valid guesses, but how
can obesity be considered a silent killer?
What about diabetes?
I recently finished an excellent book called Sugar Nation,
written by Jeff O’Connell. In it, Jeff, a thin and seemingly healthy man
who is fighting diabetes, goes into lengthy and fascinating detail about how
this disease is growing at record numbers. And is not only afflicting the
obese and sugar-scrafers. It attacks the slender and fit folks, and potentially
people like me, who ingest little sugar, but have some carbohydrate food
challenges.
Jeff’s father died from diabetes; I’m sure this
motivated him to write Sugar Nation. I can relate to that, as my father died
in his mid-fifties from years of tobacco abuse, along with overindulging in
alcohol and unhealthy food choices. It was through his death that I became the health advocate
that I am today. And helped motivate me to create this blog and my website,
livelife365.com.
I was recently asked by Jeff’s marketing team to write
a review of Sugar Nation. I offer it here for you to read and learn, and strongly
urge you to buy the book. It just may save your life.
Oh, and, of course, I also produced this video about Jeff's book for your viewing pleasure:
One thought that continued to meander around my brain as I
dove into Jeff O’Connell’s must-read book, Sugar Nation, was
that I did not consider myself a sugar-eater. All my life I have been lucky to
eschew the temptations of a sweet tooth for the desire to indulge in more salty
snacks. I could literally walk past a mound of brownies and dishes filled with
chocolates without batting an eye. Yet find it quite difficult to put down a
bag of potato chips without consuming most of them. But did you know that the
carbohydrates from that bag of chips turns into as much sugar, once processed
and stored inside the body, as consuming spoonfuls of the sweet stuff?
Sugar Nation reads as much like a personal memoir as
a convincing diatribe against the medical community for seemingly turning a
blind eye toward one of the worst killers decimating the world
today—diabetes.
Jeff O’Connell, a diabetic battling the same disease
that killed his father, knows of what he speaks. A former executive writer at Men’s
Health and editor at Muscle & Fitness, Jeff decided to take
matters into his own hands in his fight against this growing disease. Through
a tireless energy and investigative zeal (challenging, given his constant
battle with low blood sugar, spiking insulin, crashing insulin, and the
countless maladies that accompany diabetes), Jeff shatters conventional (and at
times very incorrect) wisdom, deciding to battle his illness with diet and
exercise, rather than the all-too-often remedy: prescription drugs.
I am familiar with this type of attitude when it comes to
not accepting the first (or second or third) opinion of someone in the medical
profession. A few years ago I was overweight, had high blood pressure and
unhealthy cholesterol and glucose levels. The immediate reaction from my
doctors was to reach for a prescription pad. My immediate reaction
was—do I want to spend the rest of my life gobbling pills? Or could I do
something myself to change those life-threatening results?
Like Jeff, I combated my nemesis through diet, exercise, and
supplements. The results were so amazing (I dropped forty pounds in six months
and lowered my blood pressure, glucose, and cholesterol down to healthy levels)
that I created my self-help video website, livelife365.com. I wanted to
reach as many people as possible so I could share my successes. Just like what
Jeff is doing with Sugar Nation.
While I consider myself a guy who knows what to eat, and
what not to, I learned a lot from Jeff about healthy diet—especially when
it comes to carbs. I lost most of my weight through a high-fiber, low-fat
diet. But that diet may not work best for diabetics. More animal proteins and
only carbs high in fiber are the keys to not only healthy weight loss, but
assisting in the fight against diabetes. I learned that some carbs I have been
consuming daily for years (potatoes and bananas) may not be as good for me as I
thought.
Sugar Nation is a wakeup call. Not just for the billions of
overweight and obese people out there who are walking time bombs for stroke,
heart disease, and diabetes. But to all those seemingly fit folks (like Jeff,
a tall and thin man often misdiagnosed because of how he looked) who need to
change the way they live. It is also a very well written critique of our
healthcare system, the medical profession, and the powerful pharmacological
lobby that seems to affect how the former go about their business.
I really enjoyed this book and highly recommend it.
Who knows, reading it may just save your life…or a
loved ones.
Okay, so maybe just greetings from the Emerald Island, where this post is being transmitted. Besides my lingering jetlag, my confusuion stems from my desire to be back on Maui...and the size of this amazing avocado.
I could have called this post:
THE ATTACK OF THE KILLER AVOCADO!!
And these babies were killer - killer tasting, that is. I love Maui avocados even more than the California-grown Hass variety, which before encountering the above monster, were once my favorite.
I don't think you really can see from the above pic what I am talking about. Maybe this photo will help demonstrate the size of this beast. And while size is good, the taste is even better.
Is that a Maui avocado, or are you just happy to see me?
All of these fun and delicious recollections have moved me to reprint one of my favorite posts. Please enjoy:
As much as I love eating avocados today, it's hard to imagine that I
didn't taste my first one until I was well into my twenties. I grew up
in a small town in a small New England state. Our foods of choice leaned more toward clam cakes and chowder than tacos and enchiladas. Avocado? I hadn't a clue what one was.
And don't even get me going about guacomole. Guaca...huh?
I
understand that the avocado existed when I was growing up Back East,
and they may even have been available at the local grocery store where
my mother shopped. But mom never purchased one, never brought one of
those green-skinned babies home. Believe it or not, I did not know WHATan avocadoWAS until I relocated to sunny California in the mid-80's. And even then, I wasn't sure what to do with one or how to eat it.
Today,
avocados seem more popular and prevalent in everyday cuisine. In most
restaurants you can find them chopped atop salads, sliced in between
sandwiches, and, in its most popular form, as guacamole, that amazing green nacho-chip-dipping-taste-sensation.
While your mouth is watering, consider these interesting facts about the avocado:
a member of the berry family, avocado is a fruit, not vegetable
the Aztecs named it after the word, ahuacatl, which meant "testicle," because of its shape
they have been around since 900 A.D.
they have been grown in North America since 1856
also known as the alligator pear, Jamaicans call them pears
(for more fascinating information about the avocado, visit this site)
Most
of you by now have tasted avocados, but if you still are like I was,
back in the day, you should give them a try. You don't know what you are
missing. But do you know the best way to cut one open? Here's a video
that will help:
Hey,
next time you have that chip loaded with guac, happily remind yourself
that besides enjoying a delicious snack, you are also getting:
10 grams of dietary fiber
more potassium than one banana
vitamins E and B
10 grams of the good fats (monounsaturated and polyunsaturated)
RED FLAG!
While
very healthy for you, avocados are also high in calories and fats. The
good news: these are the good fats--monounsaturated and polyunsaturated.
These are heart-healthy fats and help lower LDL (bad cholesterol).
The
bad news, for those counting calories or watching their weight, is that
an average size avocado has around 300 calories--so tread carefully. I
know that I can eat one all by myself, diced, with a sprinkle of sea
salt.
Try it! In moderation.
It's
hard to imagine that I spent half my life deprived of the succulent
taste of avocado. Maybe that's why I've spent the last twenty-five years
eating more than my share, trying to make up for lost time.
You should too!
Always remember that you can watch hundreds of self-help videos about health and nutrition, and any number of other topics, at livelife365.com.
Those of you who are familiar with me and my healthy lifestyle choices here at livelife365 no doubt opted for D.Yup, Malabar is a spinach-like, leafy veggie that not only tastes delicious (and a bit like asparagus), but is loaded with vitamins and minerals that will help change your life for the better.
A member of the Basellaceae family, Malabar looks and tastes a bit like spinach, but is not—even though it is often referred to as vine spinach, given that it grows vine-like, up to dozens of feet in warm weather climes (like right here in Northern California, where I call home).
As you may have surmised, Malabar thrives in heat, growing mostly in tropical regions of Asia, India, and Indonesia, as well as right here in some North American hot spots.
Besides being a good source of fiber and low in calories, Malabar is also high in antioxidants, vitamins C and A, iron and calcium.
Eat it raw in salads, stir fry it with your favorite Asian wok recipe, or steam or boil the leaves and stems for a tasty side dish.No matter how you serve it up, Malabar is a wonderful addition to your summer vegetable harvest.Just this season I discovered Malabar and love this healthy and delectable vegetable.I think you will too.
If you picked anything other than D, then I suggest reading on. In fact, no matter what answer you gave, understanding this tasty and versatile vegetable is well worth the effort.
Zucchini is one of the few varieties of squash that was developed in Europe, Italy to be specific. Now popular worldwide and found in most gardens in the United States, zucchini probably migrated to America during the 1920s, brought over by Italian immigrants. Being an Italian-American, may I be the first to say: “Grazie tanto!”
Now that we know how this delicious veggie got here, let’s take a look at how to prepare it.
I love dicing small zucchini and adding them to my salads. Mixing with fresh tomatoes, cucumbers, carrots and lettuce, zucchini add an additional crunch and nutritional value to a simple salad.
Another way to eat zucchini is grating them to use for breads. My mother used to slice zucchini up, add tomatoes, onions and peppers, and simmer in a skillet, and then serve it up with fresh Parmesan cheese as a mouthwatering side dish to one of the many Italian meals she used to make. You can even eat the zucchini blossom.
But one of my favorite ways to prepare this squash is slicing one of the larger ones in half, scooping out all of the yummy insides, and mixing that with anything from rice or quinoa, along with tomatoes, black olives, artichoke, carrots—anything you can think of—and then topping it off with mozzarella cheese and baking it. Oh, and don’t forget to drizzle in some extra virgin olive oil—can you say: “Buon appetito!”
Zucchini is very low in calories, and therefore a good food to add to your daily diet if you are trying to lose weight—and who isn’t, right? It also is high in antioxidants, vitamin C, and manganese. Also a good source of beta-carotene, zinc, potassium, and dietary fiber.
Consuming this versatile and delicious vegetable may also help combat many cancers, improve prostate health, and act as an anti-inflammatory.
No matter how you slice it (pun intended); zucchini is one of the most popular squashes in the world. Easy to grow, tasty, healthy for you, and simple to serve. What’s not to like?
Come on, who doesn’t know how to eat, right?But there are certain foods that we eat all the time that are not that simple to prepare.Take, for example, my latest video:
If you’re like me, you love asparagus, but may not know the best way to eat it.The above video should help.
Some of my most popular videos are those where I demonstrate how to prepare and eat many of my favorite foods.Like this one:
Simple, right?I know, we all have been chowing down on watermelon most of our lives.Okay, how about a more challenging food?
There are few veggies I love more than the thistle-laded artichoke, but, man, those guys are a chore to prepare…but well worth the effort.
And these tasty fruit:
That’s right, avocado are a fruit, not a vegetable, but amazingly delicious and good for you just the same.
Another one of my favorite fruits is mango.What’s the best way to eat one?Thought you’d never ask:
We all know how to eat, but some foods need more assistance than others.My websites and my channel at YouTube have helped hundreds of thousands of people around the world discover and eat myriad fruits and veggies, all of them quite healthy for you.Like these guys:
Most of you, I assume, know what this date is all about—lots of delicious Mexican food, right?!Actually, Cinco de Mayo, besides literally meaning May 5th, represents Mexico’s army’s victory over French forces at the Battle of Puebla on May 5, 1862, not to be confused with Mexico’s Independence Day, which is celebrated on September 16th.
But for many of us, Cinco de Mayo is all about celebrating the amazing culinary wonder of Mexican cuisine.Hey, I’m all for cheering about who won what battle for whatever, but, more importantly it's really about how to make excellent salsa, right?Check this out…
Actually, salsa is only one of the many reasons why I indulge in and love Mexican food.Guacamole is another…
Okay, seriously, why else should you embrace this cool day?How about healthy, tasty, easy to make enchiladas?
I never heard of Cinco de Mayo until I migrated from New England out to Southern California in the eighties, but now this tasty holiday appears to be growing in popularity.Whatever the reason, take today off and dive into some Mexican history, with some guac and salsa on the side.Oh, and don’t forget the jalapenos…
If someone were to ask me a few years ago what one of my favorite snacks was, I would have probably said: potato chips, or some other salty treat. Hummus would have been far down the list; in fact, it would not have even made the list. Back then, I didn’t even know what hummus was. Do you?
Well, today, most of us have at least heard of hummus. But how many of you have actually eaten it? Interested in learning more about this intriguing food? Read on.
Hummus is a dip, spread, or paste made from cooked and mashed chickpeas. It is then blended with tahini (crushed and soaked sesame seeds), olive oil, garlic, lemon juice, and salt. The best way for me to describe how this delicious spread is made is by letting watch this video:
Hummus is Middle Eastern in origin, and has been around forever. Chickpeas have been a food item for over 10,000 years. Wow, that’s a lot of hummus over the years, huh? Most people eat hummus with pita bread—tearing off pieces to use as a scoop. You can also use your favorite dipping chip or cracker. I like to eat it with soy chips. My favorites can be found at Glenny’s; and they are loaded with vegetable protein. A snack of soy chips and hummus, which I consume two or three times a week, gives me around 10.0 grams of healthy protein and 7.0 grams of fiber. And they taste amazing!
Besides being a wonderful source of vegetable protein and fiber, hummus is also high in vitamin C, calcium, and iron--and is a good source for antioxidants.
As for different types of hummus—shop around, there are dozens of flavors and styles and brands out there. And, as always, read the nutritional information—some are high in fat and calories (read the ingredients, see what you’re eating!). These days you can find hummus in most grocery stores. I love the eggplant hummus at Trader Joe’s. And this site has some excellent organic hummus and other products you may enjoy.
For all you lovers of hummus (like me!) out there, keep enjoying this flavorful food’s myriad tastes and healthy benefits. And for those of you who have yet to try hummus? Give it a shot; you may end up loving it and making it one of your favorite snacks.
As much as I hate to admit it, I feel as if I’ve let myself go over the past few months. Okay, I know, I know: relax, Mike, take it easy, Mike,; have a bowl of potato chips, Mike; that second helping of pasta is too tasty too pass up, Mike—LIVE A LITTLE, HUH?
Problem is, I have been living more than a little these day. Having just returned from a wonderful vacation with my lovely wife, my belly is not what I'd like it to be. But more to the point, my overall health is not what I expect it to be. Now don’t go rushing to conclusions: I am very healthy, nothing going on here that one would consider major, save for some weight gain. Only getting away from what I’ve made a habit of over the past several years, successful programs and practices that allow me to go through life with healthy cholesterol numbers, good blood pressure, and the ability to fit into a nice pair of jeans.
The good news? I know what needs to be done and how to do it. That’s one of the main reasons I created this blog and my video site, livelife365.com—to share my knowledge and successes on how to eat right, lose weight, maintain a healthy, happy, lifestyle, every day in every way.
I may sound like a broken record, but for me, it all starts with fiber. But I also have a chip problem, as this video will attest:
Alas, as the years go by our metabolisms slow, those cheating ways (see above videos) take their toll…and sometimes you have to slap those chips from your hands, and grab the almonds. Why almonds? They are loaded with fiber, have healthy fats, can lower your cholesterol, and are a wonderful alternative snack to, say, POTATO CHIPS!!
The key, though, is the fiber...and portion control. I mean, you can cram handfuls of healthy snacks, like almonds, into your maw all day and still gain a bunch of weight—there’s no getting around the calories consumed versus calories burned ration. What am I talking about? This:
But by adding fiber to the mix, your hunger pains decrease, because fiber stays in your system longer, thus taking more time to digest. Besides being full of nutrition, fiber also:
· aids in regularity
· alleviates constipation
· reduces the risk of heart disease
· regulates blood sugar
· provides energy, which helps you lose weight
Several years ago, I lost over forty pounds in six months. Since that time, I have gained some of that weight back. But any time I need to drop a few pounds, I always return to the program I used back then. What do I do?
1. Count my calories. Every day. I keep a dietary journal and keep track of everything—and I mean everything—that I put in my mouth
2. Make my calories count. I make sure I eat plenty of vegetable protein, lots of fruit and veggies, and maintain a balanced diet.
3. Limit my caloric intake. Depending on my weight loss goals, this can be 1500-2000 calories a day.
4. I workout often, walk daily, and strive to burn many more calories than I consume. Burn goals: 2500-3500 calories a day.
5. I do the math. The math is simple: you have to burn 3500 calories more than you consume to lose one pound.
6. I keep score. I weigh myself every morning at the same time. If you don’t know where you stand then you will never get to where you need to be.
7. I load up on the fiber (see above and this video)…
I also cut myself some slack, by taking the weekends, kind of, sort of, off. By that I mean, I will eat a slice of pizza for lunch on Saturday, but not overdo it so as to sabotage all that hard work I put in during the week.
And speaking of pizza—stay away from the carbs, especially the empty carbs (like those aforementioned chips). Since I am counting my calories and making them count, as well as limiting my intake of food, I have little left in my dietary regiment to add empty calories to my diet…unless I want to gain weight, rather than drop those excess pounds.
The other key is this: SACRIFICE!
You have to remember that that belly didn’t happen overnight; it took months of pigging out and sitting on your duff watching bad TV. So dropping all that “Dancing With The Stars” weight will take time too.
My goal is the same it was when I lost all that weight the first time: Two Pounds a Week.
And lastly, here are a few of my favorite foods that taste great and help me stay fit and lose weight:
· Beans, lentils, wild rice, quinoa, soybeans
· Broccoli, artichokes, asparagus, spinach
· Tomatoes, cucumbers, carrots, cabbage
· Almonds, walnuts, pistachios, sunflower seeds
· Apples, bananas, oranges, kiwifruit, papaya
· Water, fruit juice, green tea
· Oatmeal, flax seed
Eating right is a daily activity—so is living a healthy, happy, long and fulfilling life. Sometimes snacks get in the way. The good news is you can always choose to change for the better. I have hundreds of videos that can help at my website, livelife365.com. Hey, they helped me. They can help you too.
Er…I mean, greetings from the mainland. I am back from my wonderful trip across the Pacific, where my lovely wife and I enjoyed several laid back days of doing all those things we wish we could do during the “real” moments of our lives. Not that lounging on the beach, catching the sun’s rays, reading for pleasure and enjoyment, gazing meditatively at the ocean as if it held all the answers in the world, with nary a thought inside one’s head except where should we dine that evening are not “real” moments. It’s just that the reality of returning from mid-80’s weather to overnights in the 40’s, as well as awakening to the sound of the alarm clock and the angst of facing that day job are a tad bit lower on my “things I love to do” list than hanging out in Maui.
But life goes on, and I am thankful and lucky that I love my life here at home almost as much as the fantasy one I just left. Not that my vacation was all play and no work. While away I was focused, as I constantly am, on balance, especially managing my triad of balance: the harmonious union between the Mind, Body, and Spirit.
I was able to write daily, along with reading tons of articles and other interesting data that I am unable to catch up on during my hectic “regular” life. While somewhat limited physically (due to a troublesome right shoulder--yes, the left one used to be the bad one, but, eh, what can I say, they're a match pair), I still walked daily, often several miles along the convenient beach paths. My wife and I also experienced an incredible day volunteering at an organic farm in the quaint upcountry town of Kula; as soon as I edit all of the video footage I shot, I will share this experience right here and at my video site.
We also ate well, often, and, surprisingly, mostly healthy. One of the things I love best while on the island is the variety of fresh fruits and veggies available at farmer’s markets and grocery stores. Plus, most of the local restaurants prepare their meals with Maui-grown fruits and vegetables, like those my wife and I helped plant on that organic farm in Kula. I shot tons of videos showcasing the unique produce found in Hawaii (lots of new vids coming very soon!), and prepared my latest veg out dish using many of those fresh ingredients.
Replace the butter with olive oil (or another vegetable oil) and the cheese with a vegetable-based cheese, and vegans can also enjoy this tasty dish.
One ingredient I forgot to add were fresh herbs. That scramble, while delicious as it was, could have been enhanced by adding some fresh basil or parsley…or the favorite herb of your choice. Before I left for the islands, I shot this video, which may explain why I had herbs, as well as aloha, on my mind:
A better question may be, What is one of the most complete (vegetable) proteins in the world? The answer is quinoa (pronounced: “keen-wah’).
Last year when I was researching my Super Foods video, I inadvertently forget a few foods that several people pointed out to me were quite super in their own right. And I agree that there are dozens of foods that are just as super or more super than the foods I lauded in my video: ARE YOUR FOODS SUPER? One of those omitted super foods is quinoa. What exactly is quinoa? Whenever I’m confronted with questions like this I tend to do two things: I put my researcher hat on and study up on the topic in question. And then I produce a video, like this one:
Quinoa is often mistaken for a whole grain, but it is actually a seed from the goosefoot family. Today, it is mostly grown in South America, but it has been around for over 5,000 years. The Inca and Aztec civilizations were so fond of this super food they considered quinoa the “mother grain.” Why is quinoa so highly regarded? One word:
PROTEIN!
Actually, two words: COMPLETE PROTEIN!
Why is this important? Amino acids. Most of you meat-eaters get plenty of amino acids as you gnaw away on your protein-rich meats; that’s one of the major benefits one derives from animal protein consumption. It is also one of the main challenges for someone like myself, and hundreds of millions of others around the world, who has chosen a vegetarian lifestyle. Sure there are lots of wonderful vegetable protein choices, from nuts to beans to soy to whole grains, but few, if any, are considered complete, offering all nine essential amino acids. Quinoa is especially rich in lysine, which is helpful for tissue growth and repair.
Okay, sounds great, right? But what does quinoa taste like? And how does one cook it?
Quinoa is delicious served on the side with veggies, or in salads or soups. It also is excellent added to cereals, and I use it to add complete vegetable protein to my Italian and Vegetable main dishes.
You didn’t answer my questions: How does it taste and how does one cook it?
Why else should you add quinoa to your daily diet?
* excellent source of manganese (which helps with migraines) * high in magnesium (good for cardiovascular health) * fiber * good source of iron & riboflavin * low fat, low calorie food * gluten free
Just because a food is considered super and good for you doesn’t mean it tastes good. I mean, I love broccoli and Brussels sprouts, but my wife tells me I’m stinking up the kitchen every time I prepare them. Quinoa is one of those special super foods that not only will help you live a healthier, happier, longer life, but will also add gastronomic pleasure along the way.
Here’s a riddle for you: What is colorful and happy and smiling at the sun when empty, but bloated and droopy and falling apart when full? Give up? The answer, of course, is the sunflower. If you’ve ever had the pleasure of driving past a field of sunflowers when they are at their cheeriest, basking-in-the-sun splendor, you no doubt have witnessed them well before they are ripe and ready for harvest. Their flowery heads are tilted toward the sun, soaking in the rays like coeds during Spring Break, full of color and promise. It is a sight I never tire of.
Yet when these stunning flowers are ready for plucking, they appear almost depressed: heads bowed by the weight of their plump seeds, once vivid yellow and orange petals now wilted and brown, leaves shriveled and battered by that same sun they once seemed to worship (like those aforementioned coeds, who right about now, after too much exposure to the sun, are just as shriveled and sun-battered).
The sunflower is one of those paradoxes I enjoy, a mystery of nature—a lovely flower that brings both pleasure and sustenance, beauty and, ahem, the beast. For me, there is nothing as picturesque as a blooming sunflower field, nor as sad as one ready for harvest. But once they are beheaded (ouch!) and have had all of their seeds removed, they change from that ugly duckling into a swan of amazing health benefits and tasty treats.
Here’s another riddle for you: How can a city boy harvest sunflowers without making a mess of things? This is how:
Easy to grow and surprisingly easy to harvest, sunflowers are a popular choice for the weekend gardener while also a booming industry. Sunflower seeds are used to feed birds and baseball players; they are great in salads and in baked goods; and delicious as a snack or to start your day in your breakfast cereals. Sunflower oil is considered one of the healthier oils, high in monounsaturated fats and polyunsaturated fats, while low in saturated fats. It also has a higher smoke point which makes it a useful oil to fry with.
But wait, there’s more!
There always is, Mike.
True, especially when it’s about the healthy stuff. Knew you’d get to that part eventually.
You know me well. Here goes:
TEN REASONS TO EAT SUNFLOWER SEEDS! 1. high in vegetable protein (around 5g per serving) 2. an excellent source of vitamin E 3. filled with good fats (low in sat fats!) 4. fiber! (Need I say more? Yes? Talk to Bernie.) 5. lowers bad cholesterol (because of the phytosterols) 6. loaded with magnesium (which helps reduce asthma, control high blood pressure, strengthen bones) 7. fights cancer (due to the high content of selenium) 8. a heart-healthy snack (low in carbs and calories; high in good fats and fiber) 9. may make you smarter (from the choline, which helps with memory and cognitive functions) 10. THEY TASTE GREAT!
One of the staple foods for the Native Americans for over 5,000 years, sunflowers were a popular choice then and still are today.
The next time I pass by a field overflowing with sunflowers, either rich in color and basking in the sun or hunched over from the weight of their delicious seeds, I’ll smile a smile of contentment and knowledge, while offering a silent homage to their amazing power.
These days, just about everyone needs to drop a few excess pounds; for some, even more than a few. But let’s face it, losing weight is difficult, and keeping it off is sometimes even more of a challenge.Hey, if losing weight and getting into swimsuit shape was easy, we’d all look like models and movie stars. Sadly, this is far from the case.
But there is good news for those of us (yes, me too; I am constantly working on my weight. Even though I am at a very healthy weight right now, I know that if I didn’t work at it I would be overweight and unhealthy very fast) looking to lose weight and keep it off; help is on the way. The key is to COUNT YOUR CALORIES AND MAKE YOUR CALORIES COUNT!
Sounds simple enough, and it is in theory. So then why are six out of ten people overweight? And over 30%, and growing at an alarming rate, considered obese? As I stated earlier, if it was easy to lose weight, we’d all look like Brad and Angelina. But we don’t and it’s not, but there is hope. Read on…
Any successful weight loss program, be it Weight Watchers or Atkins or Slim Fast or South Beach (the list goes on and on, doesn’t it?), has one thing in common: you must burn more calories than you consume to lose weight. There is no getting around this; it is a proven and steadfast fact.
3500. That is the magic number. In this day and age, people are looking for a magic pill, something to pop in their mouths to make all of their problems, like being overweight, go away. Here’s a scoop for you: THERE IS NO MAGIC PILL!
But there is magic!
* Magic foods! Foods rich in fiber (like fruits, nuts, whole grains, beans, soy, vegetables) are not only extremely healthy for you (most are loaded with antioxidants, tons of vitamins and nutritious minerals that help combat heart disease, cancer, diabetes, gastrointestinal maladies, and lots more), but WILL help you lose weight. Why? They remain in your stomach and digestive system longer, helping you to feel full longer, thus keeping you away from snacking and overeating. Fiber also promotes regularity and is a natural colon cleanser.
* Magic numbers, like: 3500. As I previous mentioned, the only way to lose weight is to burn more calories than you ingest. And the only way to lose a pound is to burn 3500 calories more than you ingest. It’s that easy; the math at least is. The rest is up to you. Here’s a simple suggestion: set daily caloric goals. An example: limit yourself to consuming 2000 calories a day. Then set a goal to burn at least 2500 calories each day. That will give you 500 net calories burned each day. Multiply that 500 x 7 days, and you have 3500. Using this formula you are guaranteed to lose at least one pound per week. Could it really be that easy?
YES!…and no. Because if it were that easy…ah, you know the rest.
But it can be done, and if you put your mind to it, are really motivated and really want to lose weight, as well as being ready to change your life, then it is that simple…you just gotta do it! And I’m here to help.
The first thing you need to do, literally, is to start counting. Everything that goes near your mouth, including: tasting while cooking, finishing a few bites from your kid’s plate, any and all beverages, all snacking and any sneaking. Remember, you want and need to lose weight, right? Then you’re only kidding yourself if you sneak a few bites here or there…right?
Back to the counting. Get yourself a nutritional book that lists content of all food that you think you will ever consume. I like this one: The Complete Book of Food Counts. Also, the Internet has several excellent sites that offer calorie counters for free (I offer several on the links page at my video site, livelife365.com). A few tips: dining out every night will make this task that much more difficult. Why? Because you will have a tough time estimating the caloric content of what’s on your plate at your local diner, thus making it that much more of a challenge to count your calories. My solution: make your own during the workweek, and then, maybe, treat yourself to a nice dinner or two on the weekend. In fact, I encourage you to cut yourself a little break on the weekend, especially if you had a good week of calorie counting and weight loss. Ya gotta live, too, right?
Okay, so you have a goal of 2000 calories per day and you have been counting EVERYTHING that you’ve been consuming. I bet you’re finding it difficult to stay within that 2000 calorie threshold, right? Believe me, I feel your pain. This is where the “make your calories count” part comes into play. It is essential to make each calorie you consume while on a limited caloric diet. Why? Because you need to eat a balanced diet of fruits and veggies, carbs and proteins, fats (yes, fats! The good fats, that is) and dairy. And if you’re limiting yourself to only 2000 calories, those will add up quickly. The key:
This is why keeping a journal of everything you consume daily is important. Write it down and keep score, making sure that you not only watch how much you’re consuming, but WHAT you are consuming. The sad fact is you could eat a diet of nothing but potato chips, limiting yourself to only 2000 calories, and if you burn over 2500 calories a day, you WILL lose weight. But you won’t be doing it in a healthy way. And why is this a bad thing? Your body will rebel, you will be unhealthy, tired, vitamin, mineral, and nutrient deprived, and eventually breakdown. So, again, the key (for those of you who have not been paying attention):
When I lost all my weight, I kept a daily journal, listing EVERYTHING I ate. I also loaded up my plate with fiber-rich foods. Here is a typical day:
Apple Banana Oatmeal Soy bar Almonds Orange or peach Soy chips (snack) with hummus Either almond butter or peanut butter on whole grain bread, or a high fiber and high protein whole grain cereal with soy milk Baked potato (no butter, just a splash of olive oil) Mix of veggies: broccoli, soy, beans, carrots, cauliflower, etc. Large salad (lettuce, cabbage, tomatoes, cukes, with some type of bean: garbanzo, kidney, black). Low-cal, no-fat dressing
Believe it or not, all that food rarely exceeded 2000 calories. Notice there is no animal protein on my list, but feel free to add fish or poultry to your list. Just make sure you limit your caloric intake. I choose a vegetarian lifestyle for many reasons, improved health being a major factor, but the lower caloric intake and extra fiber are equally beneficial.
I’m not suggesting you become a vegetarian, I’m just giving you a glimpse of what worked for me. Your list may be far different than mine, and that’s okay, as long as you count your calories and eat a complete, well balanced diet.
Remember, if you are reading this then you are probably interested in discovering new ways of losing weight. My way, my key, worked, and continues to work, for me. I know it will work for you too. But you have to be ready, willing, and committed to doing what it takes to be what you want to be. Hey, what have you got to lose…except all those excess pounds. Good luck, I’m pulling for you.
My StumbleUpon Page
