You might have heard this message before.

If you’re trying to lose weight, it’s important to find a healthy food diet that works for you and your lifestyle. You can eat less, move more and keep the pounds off if you make smart choices about what kinds of foods you eat.

lose weight with a healthy diet

The idea is simple: If you burn more calories than you consume, you’ll lose weight.

Weight loss occurs when you create a calorie deficit by reducing your caloric intake, increasing your physical activity, or both. To maintain your weight after you drop pounds, keep practicing the strategies that helped you slim down in the first place.

To find out how to make healthy food choices, consider what they are made of.

1. Eat plenty of fruits and vegetables
2. Choose whole grains for energy without excess calories
3. Wash down less nutritious meals with water or club soda
4. Limit consumption of alcohol, sugar-sweetened beverages, and foods high in saturated fats, salt, or added sugars
5. Cut back on the amount of food you eat at each meal
6. Avoid portion distortion by using smaller plates and bowls
7. Practice mindful eating to stay in tune with your body’s signals
8. Get active to burn more calories for weight loss

“People try to follow the simple rule of ‘eat less, move more, but it ignores the complexities of human biology”, says Dr. David Ludwig, director of the obesity program at Boston Children’s Hospital and professor of nutrition at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts.

“Different foods have different effects on hunger hormones, which tell our brains when to eat or stop eating.”

The other reason that “eat less, move more” is simplified is because it doesn’t differentiate between food types. This can be dangerous for someone who does not have a conscientious plan of which foods will be eaten and in what quantity, Ludwig says.

It’s important to note that all calories are not created equally; different foods affect our leptin, ghrelin, and insulin in different ways.

Calorie-counting doesn’t account for these complexities. So while cutting back on all carbs may lead to weight loss, it does not mean that all calories are the same nor will they make you feel full or decrease your appetite equally.

Conclusion:

“People try to follow the simple rule of ‘eat less, move more, but it ignores the complexities of human biology. Different foods have different effects on our hunger hormones, which tell our brains when to eat or stop eating.”

“The issue is much more complicated than that. We need to consider what kinds of foods we eat and not just look at calories.”

So eat your food carefully, Stay tuned. See you in the next blog article.

The post 7 Ways To Lose Weight With A Healthy Diet first appeared on Verrolyne Training.

Many Everyday Habits That We Do Can Harm Our Immune System

In today’s world, it seems like there is a new warning every day about the possible hazardous effects of what we eat and how we live. While some of these claims can be applied to people who lead very unhealthy lifestyles or have poor dietary habits, many health warnings are more relevant to the average person. This is because many everyday habits that we do can harm our immune system which, in turn, allows us to get sick more often.

Here are some of the more common things that are known to have a negative effect on our immune systems:

Showering Too Often

While it’s important to shower daily, taking too many showers can actually have the reverse effect of what you’re trying to accomplish. This is because hot water strips your skin of its natural oils which, in turn, makes it more susceptible to bacteria and other germs that could cause illnesses. Taking lukewarm showers or limiting yourself to two a day reduces the risk of dry, flaky skin which can lead to infections.

Going Outside With Wet Hair

While it may be tempting to rinse off in the shower and then head right outside, doing so will expose your hair to cold winter winds that can cause major damage to your hair follicles over time. It is best to towel dry your hair before going outside when it’s below 60 degrees Fahrenheit or 5 degrees Celsius.

Using Alcohol-Based Hand Sanitizer Frequently

When you can’t get to soap and water, hand sanitizers are a great alternative to keeping germs at bay. However, if you have been using them for more than twenty minutes during an active day, then you aren’t doing any favors to your immune system. Different chemicals in hand sanitizers can actually be very harsh on your skin and cause you to wash hands less often than is necessary, both of which lead to more opportunities for germs and bacteria to enter your system.

Going to Class or Work When You’re Sick

Studies show that around 80% of people go to work or class when they feel under the weather, and this level is higher for those who have young children or those who are attending school. However, going to work or school when you’re sick only spreads the virus further, making you even sicker for a longer period of time. Make sure to stay home if you can and rest until your symptoms subside.

Eating Processed Foods

Processed foods are designed to last longer on the shelf, but they do not fuel your body like whole grains and fresh fruits and vegetables do. This means that your immune system does not have the energy it needs to fight off viruses and other germs, which puts you at a greater risk of getting sick. The best way to avoid this is by eating more whole foods and reducing your intake of processed products as much as possible.

Drinking Alcohol Too Often

While a glass of wine with dinner or a beer while watching the game may help you relax, drinking too much alcohol is proven to have a negative effect on your immune system. This is because after you drink excessively, your body spends more time trying to break down the toxins in your blood than it does on fighting off germs and other viruses.

Conclusion:

Many everyday habits that we do can harm our immune system which, in turn, allows us to get sick more often. Here are some of the more common things that are known to have a negative effect on our immune systems: showering too often, going outside with wet hair, using alcohol-based hand sanitizer frequently, going to class or work when you’re sick, eating processed foods, and drinking alcohol too often. The best way to avoid this is by eating more whole foods and reducing your intake of processed products as much as possible.

The post Tips to Strengthen Your Immune System first appeared on Verrolyne Training.

First of all, Did you know?

More than 200 food allergies have been identified and researchers suspect that IgE-mediated food allergies affect more than 15 million people in the United States.

In addition, there are 8 common allergens: milk, eggs, peanuts, tree nuts (almonds, walnuts), fish/shellfish, soy, wheat, and sulfites (a food additive).

The following is a list of precautions that you can take to make it safe for those with food allergies:

•   Make sure to always read the labels on foods.
• Be cautious when out at restaurants.
• Notify your friends and family of any allergies that you may have.
• Make sure to have medications on hand during the winter months, such as EpiPens and Benadryl.
• Be cautious of cross-contamination at home.
• Let others know that you suffer from a food allergy.
• Immediately seek emergency assistance if anything were to happen.
• wheat and sulphites (a food additive).

  So, what’s a parent to do?

• Make sure that everyone is aware of their child’s allergies.
• Teach your children how to read labels when they begin to eat on their own.
• Keep all medications in close proximity when the child goes outdoors.
• Let friends and family know of any food allergies that your child may have, so that they can be aware too.
• Avoid keeping foods that your child is allergic to in the house, as well as anything that could become contaminated by them.

Use safe cooking practices when preparing meals for your child.

Make it a point to ask friends if their food contains any allergens, before offering it to your child.  Also, let them know if their food might become contaminated by an allergen.

Treat your child’s allergy symptoms if they do happen to eat or come in contact with any of the allergens.

So make sure to take these precautions and help make this a safe winter for everyone!

The post Make It a SAFE Winter for All Those That Suffer with Food Allergies first appeared on Verrolyne Training.