Dose up on vitamin D3
If you had to pick just one nutrient to take daily it would definitely be vitamin D3 . This powerhouse vitamin can reduce your risk of the flu (especially H1N1), weight gain, bone disease (osteoporosis), diabetes, cancer, heart disease, pain and inflammation, depression, Seasonal Affective Disorder and autoimmune disease. The Canadian Cancer Society recently recommended vitamin D supplementation as a protection against cancer. The recommended daily dose depending on weight is 2,000 to 5,000 IU per day.
Cut the Sugar
Obvious sources of sugar are cookies, candies, pop, cakes, pies, muffins, baked goods, brown sugar and molasses. But my guess is that you will be surprised to realize all of the places that sugar seeps into your diet. Do you think of granola bars, energy drinks, juice, jam, most cereals, flavoured yogurt, ketchup and many other prepared condiments, white pasta, white rice or certain fruit as sources of sugar? You should. All of these foods trigger the release of high amounts of insulin, the only hormone that always instructs the body to store energy as fat. Read labels and limit your intake of these sugary foods to only once or twice a week.
Go to Bed
The body does its most important repair work between the house of 11pm – 2am. So get to bed by 11pm. We have become a society of sleep-deprived individuals at greater risk of obesity, diabetes, heart disease, osteoporosis, cancer and depression. Sleep is extremely important! Plan your evening so you can go to bed in time to achieve the recommended 7.5 to 9 hours of sleep a night .
Protein is Best at Breakfast
Skip toast, muffins, bagels, cereals, scones, oatmeal or danishes at your first meal of the day. The old adage to eat your carbs earlier in the day has set us many of us up for failure when it comes to reducing our overall sugar or carbohydrate intake. Studies show eating these foods not only increases our desire for them later in the day, they also increase appetite overall. Enjoy eggs or a whey protein isolate smoothie for breakfast and you will increase your metabolism and energy and free yourself from your chronic 3pm cookie or muffin habit.
Healthy Oil is a Must
The most commonly consumed polyunsaturated fatty acids in the average North American diet are omega-6 fatty acids. But these fatty acids are directly related to excess insulin and play a significant role in obesity. Sources of omega-6 include meat, eggs, poultry, cereals, breads, baked goods, vegetable oils and margarine. Natural sources of health-promoting omega-3 include oily fish, olive oil and flaxseed oils, soybeans and nuts. Have some every day.
Fish and Exercise – the Perfect Couple
When Professor Peter Howe and his colleagues at the University of South Australia studied the effects of diet and exercise on the body, they found that fish oil supplements and exercise made a powerful fat-loss combination. During the study, overweight to obese adults with metabolic syndrome and a greater risk of heart disease took omega-3 fish oil daily in combination with moderate exercise three times a week for 12 weeks. Body fat stores, particularly ab fat, were significantly reduced in the fish-oil-plus-exercise group, but not in those who used fish oil or exercise alone.
NO AND NEVER
Always say no to and never consume any of these three health robbers: hydrogenated oils, artificial sweeteners and high-fructose corn syrup.