Go from Guilty Pleasures to Healthy Pleasures - part 1

It is summer in North America and most all of us want to shave a few pounds to fit into that teenie weenie bikini (or look svelte in those trunks), right?  But most don't want to give up all the foods they love to get there.  In just a couple steps - and with some better understanding of calories - we can get you there...

Proper weight - depends on a variety of factors - how tall you are, male/female, and how big your frame is are the two primary factors, but other things also play a part - including where you live, how old you are, and your physical health.  So, most of the charts you will find online are for people in good health between the ages of 25 - 30.  Here is the best one I could find:

http://www.healthchecksystems.com/heightweightchart.htm

Where you live plays a part for the extremes - near the equator vs near the poles - I think you can deduce the difference.  Your age also plays a part - as you age, your body slows down, that includes your metabolism UNLESS you remain very active.  In addition, your weight typically will go up after menopause (both men and women) between 5 - 10 pounds due to the drop in hormones.  Physical health also plays a part - if your body is not healthy / weak / diseased - your weight will be different than others with the same physical characteristics.  I stress that you should be healthy when starting a course of weight loss - as the fat is broken down toxins typically are released into the body which will weaken your immune system until they have been flushed from the body.  You need to ensure you are adding additional water to your daily regimen to compensate.

Calories and Fat.  The same basic rules apply to calories as to your weight.  There are many different factors that all play a part.  Most all of us have found that it is MUCH easier to gain a pound than to lose it.  Why?  So, for my ideal weight I should maintain a diet of about 1550 calories a day (in my current state of inactivity).  To LOSE one pound I have to remove 3500 calories from somewhere.  OUCH!  Obviously the best way to do that is to increase your activity - find 30 minutes 3 - 5 days a week and burn those excessive calories. 

Here is a good calculator - make sure to put in your ideal weight and your current level of activity (or inactivity) to see what your should be maintaining for calories.  http://www.freedieting.com/tools/calorie_calculator.htm

Come back tomorrow for the tasty stuff... changing those guilty pleasures into healthy pleasures... Blessings.  E

A Healthy Immune System

Your immune system is a very delicately balanced, fine-tuned process.  If you do not have a strong immune system, you are more likely to be someone that will be prone to chronic disease.  Whether that means things like chronic flu, colds and bronchitis or more serious ailments like cancer depends on how weak and compromised your immune system is.  If you are chronically ill, you need to take a step back and determine what is causing the weakness in your immune system and correct it.

There are foods and lifestyles that boost your immune system and those that break down your immune system.  Let's look at the negatives first.

Alcohol - anything in excess is bad for the body.  A cup of wine every now and then is good for the body since it has many good enzymes in it.  However, the high carbs and high sugars (in certain alcohols) are damaging to the body.  They overload the liver and make it difficult for the white blood cells to kill germs in the body.
Sugar - we just had a discussion about good sugars and bad sugars.  White refined sugar taxes the body in general.  8T or the equivalent of 2 sodas suppress the immune system and cause the liver to go into over drive.  In addition, it reduces the ability of the white blood cells to do their job by as much as 40%.  Do you want 40% of the germs in your body to thrive? 
Food Allergens - most of us don't realize that we have food allergies until they slap us in the face.  If you have issues with indigestion, bloating, cramping, constipation, or diarrhea - you have a food allergy.  Food allergies or sensitivities cause problems with your immune system because your white blood cells begin destroying good things.  Your body is thrown into chaos and begins destroying itself.
Fat - again we are back to excess.  Eating excessive amounts of fried foods, fatty foods, and the wrong type of fats reduces the ability of the white blood cells to do their job.  Again, reducing their ability to destroy germs.
Prescription Drugs - again... excess.  If you are chronically ill, you probably have filled your body with antibiotics that actually weaken your natural immune system.  An example - when you get stung by a bee or mosquito, your body immediately sends histamine to the site.  It doesn't send histamine to your entire body - JUST to the part of your body that was stung.  When you take a drug for an illness, it doesn't just go to fight the germs in the part of your body that is ill - it spreads throughout your body and not only kills germs, but kills the white blood cells that are naturally fighting the illness as well.

So, basically our "standard bad foods" are the ones you need to reduce or remove from your diet.  Now, onto the good foods and healthy lifestyles.

Vitamins C, B, & E all help strengthen your immune system.  They each have a separate function but together they build strong cell walls, increase the reproduction of white blood cells, and enhance their germ fighting capabilities. 
Cartenoids are found in orange fruits and vegetables as well as some green vegetables including spinach and kale.  They are very important in the germ fighting capabilities of your white blood cells.  They also promote cell communication necessary for fighting proper germs.
Bioflavenoids protect the cell structure from environmental toxins, hence increasing the strength of the cellular wall. 
Garlic enhances the multiplicity of germ fighting cells and increases the efficiency of the same cells.
Selenium boosts cancer fighting capabilities of the body.
Omegas - The Omegas are the essential oils necessary for your body to function properly.  They enhance the white blood cells capability to destroy germs.

As for the lifestyle, you need to remain active.  Even when you are not feeling well, it is vital for you to get at least 30 minutes of sunshine and at least 30 minutes of activity daily.  Both of these build up your tolerance and a stronger physical body promotes a stronger immune system.

Here's to a healthier stronger you!  Blessings... E