August Newsletter
August 2008, PDF file 
The Essentials of Overall Health
Many people are fooled by the common fad diet that comes out and promises rapid weight loss. However, there are many ways to lose weight in a healthy manner, and keep the weight off for good. The body may be a complex matter, but maintaining a healthy lifestyle doesn't need to be. There are five main concept areas that everyone needs to have a foundation in, and then three subcategories that are beneficial to know.
Step 1: Eat more complex carbohydrates.
The first of five areas that everyone should become familiar with is carbohydrates. Carbs have mistakenly been given a bad reputation with the Atkins and South Beach diet that has become another fad. There are simple carbohydrates and complex carbs. Simple carbs are the unhealthy ones that leave us unsatisfied, and craving more food. Some examples of simple carbs include white flour, white bread, potatoes, and sugar. Anything white is often referred to as the "white death". Make a healthy switch in your life, take everything that you eat that is white, and turn it into wheat or whole grain. You will be on your first step to living a healthy lifestyle. It is effortless, and over time you will never notice a difference. Complex carbohydrates, such as sweet potatoes and fruits offer healthy benefits. They release slowly in the body, keeping us full, often times offer high amounts of fiber, and do not make the blood sugar rise rapidly, which is what makes us hold onto fat.
Step 2: Add healthy protein and a multi-vitamin to your daily routine.
Step number 2 is a lesson in protein. Protein is often thought of as something that only weight lifters need to supplement in, however in actuality every person that is physically active needs approximately 1 gram of protein per pound of body weight. For example, if you are an active women who weight 140 lbs. then you need to obtain 140 grams of protein in a day's time. This may sound like a lot but protein is surprising in large amounts in things that you already consume. Protein releases over an extended period of time in the body, keeping us fuller throughout the day, and helps strengthen not only our muscles, but also our hair, skin, and nails. Protein along with a great multi-vitamin is essential for everyone. Grilled chicken is a great food example for protein because a small serving can equal up to 20 grams of protein! You can also purchase healthy protein bars and protein powders to add to your diet.
Step 3: Incorporate essential fatty acids.
Step number 3 is the dreaded fat! Fat is always considered a bad thing when women talk about dieting, however adding a certain kind of fat into your diet, can actually help you lose weight. The body needs a balanced amount of Omega-3 fats and Omega-6 and Omega-9 fatty acids. When the body has a balanced amount it can function properly. Many people take a supplement for the essential fatty acids because it is hard to consume all of them from your diet, the body does not manufacture all essential fatty acids. Trans fat and saturated fats are the unhealthy fats that you consume from different foods, and they can clog the arteries and make you gain or hold fat. Monounsaturated and polyunsaturated fats are the healthy fats that can be found in nuts and fish, and they help lower the level of cholesterol. Essential fatty acids are not only used to help maintain body weight, but they are also critical for brain and retina development, balanced mood, and energy production.
Step 4: Get lots of fiber!
Step number 4 is one that people tend to be more familiar with: fiber. The general recommendation is for everyone to get 25-30 grams of fiber daily. Fiber is mainly found in vegetables, fruits, and legumes or beans. The average person gets no where near enough fiber everyday. There are fiber capsules available, but make sure that you research a company before buying fiber supplements so you know exactly what you are getting. Fiber is what helps our food move through the digestive system. Some people, who have troubled digestive systems, can hold weight due to having no or little bowel movements. In some cases some forms of a total body detoxify could be helpful to cleanse the body before starting a new diet regime.
Step 5: Drink water regularly.
Step number five is essential in so many ways, and I hope everyone is familiar with water. Water is something that we often take for granted and don't realize the great benefits that it has for the body. Water is essential for cleansing the body daily, and keeping our body "quenched". Adults should drink 40-60 ounces of water, but if you are active in any way you should consider getting upwards of 72 ounces each day. Also, do not wait until you are thirsty to drink water, by the time that your body signals that you are thirsty you could be mildly dehydrated. You should aim to drink on water all day long.
These are just five main areas to consider when trying to live a healthy lifestyle and staying fit and active. There are a few other things to also learn more about; organic foods and their benefits, whole food diets, and acidic levels in the body.
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