220 North Aberdeen Street, 2-N
Six Additions to Your Diet
Dark Leafy Greens
Think kale, spinach, broccoli, etc. Contain calcium, magnesium, iron, potassium, phosphorous and zinc, as well as vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.
Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine.
Contain vitamins, enzymes, and amino acids. Recent research by the American Cancer Society demonstrated that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.
Tend to have less sugar than some other fruits and are full of vital vitamins, minerals and antioxidants. Research has found berries to be anticarcinogens. All berries - blueberries, strawberries, raspberries, blackberries, acai berries, goji berries, and elderberries are considered super foods.
Contain the healthy fats, monounsaturated and polyunsaturated fats, and are an excellent source of vitamin E, potassium and folate. Research indicates avocados are cancer fighting/protecting, lower cholesterol, and protect against heart disease and stroke.
Hemp Seeds: provide protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals. Chia seeds: Loaded with omega fats, protein and fiber. Very rich in antioxidants. Flax seeds: contain bothomega-3s and soluble fiber. Also, have strong antioxidant effects.
The first thing to do is recognize how much time and effort you have put in so far to achieve the goals that have brought you to where you are today. Remember that the journey of weight loss does not occur overnight. Take a look any physical evidence you have from the beginning of your weight loss journey and compare it to the physical evidence of today. Adjust your goals as you see fit and use the following tips to help move past the weight loss plateau.
Change the variables of exercise
Changing the resistance, speed, and difficulty of exercise will aid in changing the composition of the body. Try incorporating new movements and methods of exercise that will recharge your workout. By doing this, your workouts will show better physical and internal results. Your metabolism will increase, blood pressure and oxygen intake will improve, and lean muscle mass will grow as fat is lost.
Keep a food journal
By keeping a food journal, you will be able to see the quality and quantity food you consume in a day. The timing of the food consumed also plays a key role in understanding how the food consumed either helps or hurts our body. Use this tool to see what kinds of food are hurting your body and adjust them to create a healthier diet for your body.
Make sure you are getting enough sleep
Not getting enough sleep can interfere with the body's metabolism. It also affects a hormone in your body that regulates feeling hungry when you’re full. Sleep Apnea and Insomnia have been linked with the inability of moving past a weight loss plateau. Changing your diet, exercising at different time of the day, balancing your life can help with the quality and amount of sleep that you have.
Do things that make you happy
Hitting a plateau can lead to depression and doubt. To avoid this, think of things that you really like to do or liked to do when you were younger. Go outside and take a walk on a sunny day. Go for a bike ride. Spend time with friends in a place that energizes you. Engaging in activities that make you happy will enhance your mood and give you the motivation you need.
When you under a lot of stress, you body may actually gain weight rather than losing it due to hormonal imbalance. First, tune into your body and be aware of when you begin to feel stressed or anxious. Once you find the root that causes stress in your life, create SMART goals to help overcome or stop the triggers of stress before they start. This will not happen overnight, but until your stress is gone, try meditating, doing breathing techniques to calm your body, or get a massage to reduce stress.
Copyright © 2014, Los Angeles Times