Archive for the ‘portion control’ Category


MedicalComplicationsofObesity

Ok. We all know that being obese has certain medical complications (If not check out the above diagram). According to the LAtimes on June 18, 2013 the American Medical Association has declared obesity a disease. The move by the American Medical Assn. board means that one-third of adults (78 million) and 17% of children (12 million) in the U.S. have a medical condition that requires treatment. Hmmmmm.

I really would like to hear your feedback regarding this decision. Do you think obesity should be considered a disease? I thought  obesity just meant being at least 30 pounds overweight. What will happen with health insurance rates if in fact one-third of adults and 17% of children in the U.S will need treatment?

I used to be 30 pounds overweight and so has many other people but I wouldn’t say that I had a disease. I was able to workout and eat right to lose the weight. Since this decision was made many reputable sources have removed their definition of what a disease is.


Capture

Which picture do you think most people are fueling their bodies with? The left or right? 

How do you like the images above? Pretty cool right….Well Yes and No. We all have heard of the term “You are what you eat” and it is a really true statement. The two pictures above really puts this saying into perspective. It took me a while to realize that the kinds of food that I ate either had a negative or positive effect on my health and physical performance.¬†I’m not perfect, there are sometimes I will eat junk food when hanging out with close friends or if I am celebrating an occasion but I am sure to get back on track the next day.

Foods that are whole and natural are full of vitamins and nutrients that supply our bodies with energy and the fuel it needs for maximum performance, weight loss, and healthy blood sugar levels. Foods that are processed such as fast food, potato chips, cookies, and sodas does just the opposite. The body is not designed to digest processed, junk and fake foods and when it does most of all of it is stored as fat. Yes, this food can be worked off but you would probably have to triple or even quadruple your workout times just to burn off the calories. Is it really worth it?

Ultimately, it is ok to have cheat food from time to time but we should not make it apart of our daily eating routine. Some people like myself have it bad. Once I start eating bad its kind of tough to turn it off therefore I don’t do it much. On another note, some people can have one slice of pie and be perfectly fine after that.¬†Fast food nutrition¬†should make up a very minimal part of a¬†healthy¬†diet. Fast foods and junk foods are high in fat, sodium¬†and sugar, which can lead to obesity and a wide range of health problems, including¬†diabetes, heart disease and arthritis.

Benefits of healthy eating

  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
  • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
  • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Negative Effects on junk food

Junk food is often high in sugar, salt, white flour, and fat, particularly saturated fat. It is often heavily processed and prepackaged, making it easy to prepare and consume. A few examples of foods often considered to be junk food include fast food, sweets such as ice cream, candy, donuts, and prepackaged treats, soda, and potato chips, among many others. Most people have no trouble identifying junk food; it is when they want to stop eating junk food that the trouble starts.

The first effect of eating junk food is its impact on energy levels. Many people skip breakfast or other meals throughout the day, choosing instead to grab a quick snack or a soft drink. The junk food causes energy levels to spike, which people like, but then energy levels will quickly plummet, sending one back into the kitchen for another quick snack. In addition, junk food can cause moodiness, and make it difficult to get enough sleep at night, so energy levels are never restored to normal.

So I encourage you today to start thinking about the foods that you eat and how they will benefit your health and your physical performance before you eat it. If you are about to eat a piece a cake, think of all the nutritional benefits that it has…… which is probably zero unless it is a Paleo cake :). If it doesn’t have any benefits then you may want to choose a better alternative.

Thanks for reading as always,

-LJay


It’s been 3 years since the blog was created! Woah does time fly by. We all had some great discussions on previous blog post over the past years and I want to make this year even better. I am asking for your feedback on topics that you would like to read about in the future. If you have any other recommendations that can improve the blog, I want to hear those too. :) I really appreciate all of my readers and want to make your experience on the site as interesting as possible.¬†

Leave a comment and use the poll below.


I was doing some research and came across an article on McDonalds and thought to myself “When was the last time I ate there”? Thankfully I could not remember the last time I ate fast food at all. It seems like everywhere you go there is a McDonalds restaurant on the corner. Now they are in hospitals, colleges, airports, and even churches.

I remember watching a documentary Super Size Me¬†and it was very interesting but sad of all the negative health effects that Morgan Spurlock developed just by eating fast food all those times, not to mention all the weight he gained as well. He put his health on the line just to educate and demonstrate how our bodies react to these foods. If you¬†haven’t¬†seen the documentary I highly recommend it.

Fast food costs are inexpensive and tastes very good, but the negative effects on physical health last much longer. With the high-calorie meals come more fat, cholesterol, salt and sugar — and therefore fewer vitamins, minerals and other nutrients — than in healthier foods.¬†The USDA Dietary Guidelines for Americans reports that these eating habits create nutritional deficiencies along with weight gain. The health problems that stem from overweight and obesity alone can severely limit lifestyles and shorten life spans.

Fast food can be the biggest contributer to obesity. Fast foods are loaded with fat and calories. Ordering without limits may have negative effects on your health and weight. Hamburgers with multiple  patties, cheese, bacon and mayonnaise may exceed the 65mg fat limit recommended by the USDA for the whole day.

Many drive-through foods and drinks have high sugar content, including milkshakes, 62g of sugar, and colas, 44g, in 16-oz. servings as per the USDA. Fast foods contain high amounts of cholesterol and salt, two nutrients that contribute to cardiovascular health problems. The U.S. Centers for Disease Control and Prevention report a direct link between sodium intake and negative effects on blood pressure, and note that Americans consume most of their sodium in processed and restaurant foods.

What have fast food companies done to make things better?

Fast food companies are developing healthier options to meet the desires of healthier consumer needs.. Many fast food chains now offer healthy options including low-fat, low calorie foods; fresh foods; bottled water; and salads made with fruits and vegetables. Some stand-outs in fast food nutrition include low-fat salads and sandwiches and grilled chicken.

Other healthier options have been added to many fast food menus. Low-fat yogurt, fruit cups and wheat buns can replace some of the higher fat and lower fiber meal options. However, these healthy choices have the ability to take a wrong turn when mixed with unhealthy selections, such as fried chicken and high-fat dressing on the salads, cookies, candies or high-sugar granola mixed into the yogurt or whipped toppings on the fruit. Stick with the food in its most natural form to get the highest nutritional benefit from it.

Thanks for reading LJAY HEALTH

References
USDA: Dietary Guidelines for Americans
U.S. Centers for Disease Control and Prevention: Sodium Fact Sheet
USDA: Nutrient Database
AHA: Eating Fast Food
Office of the Surgeon General: Overweight Consequences

 


There can be some confusion when it comes to choosing whole wheat or whole grain and the differences between the two. Whole grain and whole wheat look very similar. Sometimes I cannot tell the difference between the two without tasting them. Whole grain has a richer taste than whole wheat does. Whole grain has a more darker texture than whole wheat does.

One of the main differences between whole wheat and whole grain is the process used to prepare the grain flour. With whole-wheat flour, the grain has gone through a refining process that has removed some of the nutritional value . However, whole-grain flour does not go through this refining process, and maintains the natural level of nutrients.

I have done some research and created a chart which distinguish both at a glance.

All in all, in my opinion Whole Grain bread wins in this battle. Some may argue, however eating any food that¬†hasn’t¬†gone through a refining process is always better over processed food in my eye. Also for those who want to try and minimize sugar spikes will choose whole grains over whole wheat.

Thanks for reading as always! -LJAY HEALTH 


Hi everyone! Monday, July 23, 2012 starts the first day of LJAY HEALTH 30 days of eating no refined sugar challenge.  The challenge will end on Friday, August 24, 2012. If you are looking to see increased fitness results or just an improvement of overall health you should join the challenge. This challenge will also test your mental strength as well!

If you are on Facebook, follow and Like my Facebook page to stay up to date on live post daily.- facebook.com/ljayhealth 

You can also find the Facebook link on the left side of this screen and click the Like button. The Facebook page will consist of other people who are also doing the challenge. Share ideas, stay motivated, share results all on the page!!

Things to know about Refined Sugar

Refined sugars consist of foods such as cakes, cookies, candy, table sugar, foods with high fructose corn syrup (donuts. chocolate, certain cereals, vending machine snacks etc.

Eliminating sugar from your diet stabilizes your blood sugar levels. When you eat foods that contain sugar, your pancreas releases insulin to help redistribute the sugar in your blood to your cells for energy. Your body stores excess sugar in your muscles and liver, according to LiveStrong.com.

Depending on your body’s response, consuming sugar may cause spikes in your blood sugar or glucose levels. When you eliminate sugary foods, you reduce these peaks, stabilizing your blood sugar. Eliminating sugar also reduces food cravings caused by drops in blood glucose, ridding yourself of the up-and-down pattern of your blood sugar levels.

The single largest source of calories for Americans comes from sugar‚ÄĒspecifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years:

In 1700, the average person consumed about 4 pounds of sugar per year. (very, very low compared to today) 
In 1800, the average person consumed about 18 pounds of sugar per year.
In 1900, individual consumption had risen to 90 pounds of sugar per year.
In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY‚ÄĒtranslating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods‚ÄĒfrom bologna to pretzels to Worcestershire sauce to cheese spread.

Here is a very interesting articles posted by MenHealth identifying 20 Most Sugar-Packed Foods.

http://eatthis.menshealth.com/content/20-most-sugar-packed-foods-america?article=5&page=1

Join LJAY HEALTH in this challenge and help spread the word about this challenge. I am very excited about this challenge! 

Post 30 Day No Refined Sugar Challenge


Happy 4th of July!! If you are going to drink beer you might as well drink some gluten free beer.¬†Kicking back with a beer isn’t that easy when your diet doesn’t include gluten. With a large number of people adopting gluten-free diets, many companies are making beer that’s free of wheat, barley, rye, and malts. Remember portion control is key to keeping it healthy!

Nutritional facts: Serving size- 1 bottle (may vary depending on brand)

  • Calories- 150
  • Total fat-0
  • Sodium-60gm
  • Total Carbohydrates-13g
  • Protein-1g
What is Gluten-¬†Gluten is a protein found in wheat (including kamut and spelt), barley, rye, malts and triticale. It is used as a food additive in the form of a flavoring, stabilizing or thickening agent, often as “dextrin”. A gluten-free diet is the only medically accepted treatment for celiac disease, the related condition dermatitis herpetiformis, and wheat allergy.¬†http://en.wikipedia.org/wiki/Gluten-free_diet
Some gluten free foods include:
  • Eggs
  • Beans
  • Fresh meats, fish etc
  • Fruits
  • Vegetables
  • Most dairy products
Happy 4th of July and thank you for reading -LJAY HEALTH