Eat Your Burger, Make It Count

Before I get flamed grilled for this “literally”. Here is a disclaimer. A burger is only healthy, depending on what you’re eating. Sounds simple enough, right? Not really. That’s the illusion.

If you’re anything like me, you’d probably love to eat.

Heck, even live to eat!

When I first got started in my weight loss journey which is something like few years ago, I got so nervous about loading up calories or the mythical eating as little fat or calories as I can. This is utterly an opposite of most of scientific weight loss and nutrition advice on a professional basis.

How do you eat that burger and still lose weight?

You want to ensure 3 things when you are on a Cheat Week. By the way, cheat week means you eat certain comfort foods and yet be able to burn it all within the span of the same day or so.

Point #1: Identify The Ingredients In Your “Cheat Food”

Being diligent in your food ingredient or content is not the same as being picky. I’ve seen picky eaters eat nothing but either just a piece of item that doesn’t contribute a single nutritional value.

When you sit down and look at your menu or the item being served, observe if you see core elements, like vegetables, complex carbs like wholewheat, grains, or beans. Did I say meat is good for you? Yeah, meat is good,  like nutritionally good.

Point #2: Whole Food or Processed Food

Almost anything in this modern age calls for fast food. What I mean is canned foods, foods out of a bag, plastic or packaging in the supermarket or store. You know, the kind that tastes good and heats up on the microwave ready to eat in 3 minutes.

More bluntly put, there are foods like sausages, burger patties or fillets that are pre-processed at factory level. A factory isn’t a bad thing as we need efficient production. It’s the economic profit driver that companies pump preservative and/or excessive amounts or sodium or enriched minerals (really more like fake nutrition) into the products.

Now, closer to home, if that burger patty speaks to you and tell you, “Hey, I’m organic or I am made from mostly whole meat and non-processed”. Then, that’s when you go for the bite.

Point #3: Go Light On Sauce

Hold on. I don’t mean you should restrict yourself. Just remember the idiom or the processed foods. Tomato Ketchup or Chili Sauce or Mustard, whatever should be taken just no more than a tablespoon.

Unless the chef (aka your loved one), tells you it’s made from scratch, eat it first and ask later. You don’t want to get a spanking, do you?

In all seriousness, learn to depend more on DIY or homemade sauces or dressing on your burger. I DIY my own dressing for lunches on my sandwich. It’s relatively simple and still packs a tasty punch.

There you have it.

One last thing, if you go for a burger, make every calories count, go bonkers!

The least you can do is work it out like a horse later!

3 Uncommon Truths About Eggs

You see it everywhere these days, the choices vary from differing colors white, beech and even comes in a variety of sizes. Add to that a good combination of “enriched nutrients” as a choice during your grocery shopping sprees.

three-eggs

On a public perspective, we’ve been told countless times on the idea to “neurologically program” ourselves that eggs are bad for you. Let’s skip even the narrative about eating everything in moderation. Directly to the 3 Uncommon Truths About Eggs, shall we?

Truth #1: Eating Eggs Doesn’t Give Us A “Higher Cholesterol”

Hand up if you fell into this cliche word before? Yes, we’re here to debunk that. A study within the British Medical Journal tell us very specifically that taking 7 eggs a week (thats like 1 egg a day or 2 eggs every 2 days) doesn’t raise our cholesterol levels.

Instead, if you’re already balancing this with your other good intake of complex-carbs, high-fiber diet, it just won’t affect your cholesterol level at all. [BMJ 87;294(6568):333-336].

Truth #2: Eggs Helps With Your Blood Stream

I bet you that if no one actually told you this, you’d probably be giving into the myth of eating just the whites alone. Sure the whites contain the majority of the protein.

However, it is the yolk that contains the essential nutrients we need Omega-3 dats, vitamins A, D, E and K. folate, calcium, zinc, copper, iron, caroteniods, B5, B6, B12. For the sake of simplicity, let’s zoom in at Choline.

Choline really is a component of lecithin. It has a positive effect on cholesterol! How it works, is that choline keeps cholesterol in your bloodstream to continue moving. Due to this, your arterial walls are intact and protected from any short term damage.

So,  it gives a big, helping hand in terms of your blood stream and arterial health.

Truth #3: Choose A Non-Fancy Egg For Nutrients

I’m all for nutrients. How do you hunt for a good choice of nutrients – egg-wise? Easy. If a hen  eats a good natural diet, then the Omega-3 fat content will be in a good quantity.

Hunting it down the grocery aisle, like what we’ve spoken thus far shouldn’t be complicated. Anything saying “enriched Omega-3 eggs”,  please skip that selection. Companies actually add in Omega-3 by adding processed oils the hen’s feed.

Doesn’t something cry, “foul” here? 

Now, imagine you are strolling down at your local grocers, you’ll know for sure, “enriched” sounds strange. What we should go for is either pick a local farmer or just go with the regular eggs.

There you go, next time someone says, “oh eggs are bad for you or something in that context”, keep calm and eat your egg. 

Truth on High Fat, Low Carb Diets (Part 2)

Let’s begin from where we left of, we were talking about Carbohydrates. I’ve heard this before countless times at certain dinner tables. You may have ‘health nut friends’ talk about it as a sin or some kind of food for the ones with able-bodied capacity or appetite to chunk it down.

*buzzer sounds* Not entirely accurate. Here’s Why. 

Carbohydrate is such a generic term being used it’s a wonder why there’s a myriad of 1,001 things found on the internet yet not much clarity be gained. The reason is Carb is such an easier word to use in today’s lingo.

Like we said, we become fat not because of just carbs alone. It’s the elements of the carb itself or example sugar. Carb is generally a part of chemical classes.

Our foods compose of these chemical classes – Fat, Protein, Carbs.

There are in fact 3+1 categories that make up Carbs:

  • Sugar
  • Fiber
  • Starch
  • and Complex Carbs

I’ll go into deeper understanding for that matter but if you’re in a rush, I reveal this in my email on tips of eating to get skinny. If you got a little more time, let me dive in real quick.

According to medical research dated all the way back in 1958, it was indeed proven that reduction of carbs would aid weight loss. Milk lovers say hurrah! You can practically stop buying low fat milk.

Unfortunately, in this digital age of data technology, more and more people are sold on the idea of cutting down on calories and fat intake. I’m here to clear this confusion.

calorie table

Consider the Calorie table. So, we all know that calorie is a unit of energy that allows our body to function. Move, much like an engine does.

What we don’t already know or is in the common database is that, in we need to satisfy our hunger pangs (our body’s way of groaning for energy).

Fill that with low calorie foods instead of high calorie foods. I’ll explain more in a minute.

Let’s stay on track.

We’re running short on time, so basically, if you consider yourself real fat and are guilt conscious because of all those carbs you’re consuming. Try replacing it instead with fat and protein instead of starch and sugar. This action will result in your body drawing energy from the “stored” or excess fat around your belly, arms, bums, whatever.

However, if you STILL cannot ignore the cravings and the though that fasting or going cold turkey on carbs will be like a mental suicide.

Then…

Carb lovers rejoice. I’m here to preach to you! 

Yes, I do enjoy a good carb like pasta as well. So, this is like the meat of the meat of this post.

Firstly, I’ve already mentioned carbs are merely a chemical class that exists in any food we ingest into our bodily systems. You may have seen breads in the supermarket or grocers stating “low glycemic index”. Yes, those are to tell you that they may not spike your sugar blood levels and prevents triggering of cravings that make you want more sugar and to gain weight.

Choose the good carbs. Low carbs to be doesn’t mean less carb. Let’s get this straight. Instead of Low, Let’s change that to S-L-O-W.

Slow-burning carbs are foods such as beans and grains that are rich in complex carbohydrates. Did you read that? I mean whole grains will aid you in your weight loss journey.

Your goal would be to aim for natural slow carbs such as whole grains, peas, beans, fruits and vegetables. These food items consists of dietary fiber. They are also complex carbs.

Man shall not eat by White Bread Alone. 

Amazing discovery in complex carbs.

Whole grains contain all parts and nutrients from the whole original grain seed. The entire structure of the grain’s:

  • Bran – Packed with vitamins and minerals
  • Germ – Consists of antioxidants, vitamins B and E, good fat
  • Endosperm – complex carbs and proteins

Avoid white bread at all costs, because the germ and the bran of the kernel gets stripped off during the factory or mill processing lines. You want to lose weight and keep the nutrition, so take whole grains bread or whole wheat. It works, now you know why they got that “whole grain” label in the store.

Bonus Tip for the middle age persons. 

According to a study by the American  Journal of Clinical Nutrition, Nov 2004, a total of 72,000 men’s health records revealed that among those who ate 40 grams (like a cup of espresso in volume) of whole grains (such as oatmeal) per day reaped awesome benefits. What Benefit?

Benefit of Cutting Middle Age Weight Gain by up to 3.5 Pounds!

If you’ve want to know what I typically practice for my weight loss meal intake and regimes, I’d encourage you to join my newsletter so that you don’t miss out on latest updates!

Truth on High Fat, Low Carb Diets (Part 1)

salmon-grill-zuchini-resized-1It went like this. A real buddy of mine shared this with me, “so I’m following this diet called…“.

Take a look around online or offline, people are just exploding with this word in their mouths. Sure, there are just great advice and diet plans all around.

However, Lean or skinny diets or any other diets is just overrated. Seriously. Do you want to follow those plans and truly say “Heck, yeah I enjoy it too much I want to  do this for my lifetime”?

A better question would be, “What do I understand from this plan and what are the steps I truly believe in and enjoy the most?”. You’re at my website “Word of Health”.

Now, I’m on a quest to U-N-D-E-R-S-T-A-N-D the simple disciplines and foundations to great personal mind and body health. Sure, there are many other disciplines, right now in this world of vanity and that everybody wants to look like a sexy Hollywood superstars or to having a nice Korean movie star dude or girl – I’m going to focus this.

At least until the word of health is clear.

Losing weight not that hard. It just takes understanding and wisdom.

True to the essence of our title here, I’m going to focus on the first word “High Fat“.

If you’re smart enough, the first word High just rings an alarm. First of all there isn’t enough definition what is high, the scale the measurements or the density of what just defines this in context to it’s neighbor F-A-T.

You’re going to be thinking right now that Fat is an evil word, it’s not. Neither is Fat an angelic harmony on weight loss in itself. What we put into the word Fat, is paramount to it’s corresponding definition.

I have an email out to my subscribers about the Psychology on Fat, here we will cover over 4 different kinds of fats in our meals or diets. Then, we will find out what exactly we need in our daily nutritional requirements.

  • Saturated Fat
  • Polyunsaturated Fats
  • Monounsaturated Fat
  • Trans Fat

You already know Transfat is a bad fat. So,  why not move first to the top 3.

Saturated Fat

Start with a good statement our fellow Norwegians, eats a lot of saturated fat such as margarine, ironically have fewer critical life threatening heart blood coagulation’s that leads to stroke, heart attacks and so forth.

On the other side of the world however, New Zealanders eat little and therefore have a higher scale of heart disease risks. So, good to heart, check. Don’t run out and buy margarine yet. Ask yourself.

Where are saturated fats found?

They’re mainly found in the organs of grass-fed animals and some types of fish, like wild-caught salmon, contains vitamins that activate fat absorption. These vitamins are  Vitamins A, D and K2. The animal form of vitamin K are the fat-soluble activators. As you can guess, by the margarine, it feels like butter is on the list.

Yes, you’re right.

  • wagyu or in general fatty beef,
  • lamb
  • pork (is a nice sweet meat)
  • chicken (keep the skin on, yes)
  • lard (pork fat)
  • butter
  • cheese

You look at it and say meat and daily products. These categories have the highest levels of saturated fats. Plant based origins have saturated fat too, so plant based oils like palm oil, coconut oil – these are in a bonus, no cholesterol.

One thing though, remember that any processed plant oil isn’t a good idea. If it says hydrogenated. Put it back on the shelf and walk away. It’s also a good note to keep your consumption at a minimum.

You still need this, portion about 2 cube chunks of butter would do.

Polyunsaturated Fats

Not widely known and a long tail word in itself. I’d like to have the privilege to break this down to you. Basically, polyunsaturated fats are made up of carbon chains and they have 2 or more bonds. That being said the 2 categories of polyunsaturated fatty acids also known as PUFA, are omega-3 and omega-6.

It gets more interesting. That carbon chain? Imagine that you want to know the difference between the start of that chain and the 1st double bond. 6 means a longer distance and 3 is shorter.

Typically we want to be balanced but I’d take a pick and you’d do better with omega-3’s if you are aiming to lose weight. Just to be specific under the polyunsaturated fats there are:

  • Omega-6, naturally occurring in seed and vegetable oils such as walnuts, sunflower, canola oil, pumpkin, chia seeds, some nuts such as peanuts oil.
  • Omega-3, sourced mainly from egg yolks, macadamia nuts, flaxseed oil, fatty fish such as salmon, mackerel, sardine (go slow with them canned ones though)

Think requirement, when you are taking in polyunsaturated fats. Inevitably, since they are all consumed naturally, I’ll quote to say peanut butter is fine but control that or balance with taking sources where you could get omega-3’s to balance it off.

Monounsaturated Fat

Of the 3, this is like the opposite of the polyunsaturated fats. Monounsaturated oils are much more stable (hardy) and can be used for low-heat cooking. There’s a slight similarity but it’s different, it lacks 2 hydrogen’s.

Monounsaturated fats measure up real high on vitamin E and other antioxidants. You’ll get glowing, good loking skin, however, a more crucial benefit would be lower diabetes risk, breast cancer risk, reduced pain
in people with rheumatoid arthritis.

My favourite, more notably, monounsaturated fats should be your top list because, it’ll aid you in weight loss and reduce belly fat. If you want abs, this is the way you should go.

You can find monounsaturated fats in our common produce and groceries such as avocados, peanut butter, olives, certain kinds of fish, and seeds and nuts like pecans, cashews, almonds, sunflower seeds, and pumpkin seeds.

If you should notice until now, we can also get this in Extra Virgin Olive Oil. A big win if you’re a sandwich, salad or Italian food lover, you’ll get loads of olive oil in those cuisines.

Yes, don’t indulge on monounsaturated fats, instead have great respect this big bother.

Finally, we go to…

Trans Fats (Avoid at all cost!)

It doesn’t take long for you to immediately say this is the “bad guy” fats. Yes, it certainly is something you should avoid. Another word for the resulting trans fat comes from hydrogenation. This term means to solidify or artificially add hydrogen to vegetable oil.

Hydrogenated and trans fats are kind of in our food supply chain by now, crackers, cookies, pastries or even every fried street snack or stall fried stuff.

When shopping it’s just easy to see if there’s any trace of hydrogenated oils in the product labels. Avoiding trans fats is not 100% certainly in every items you buy or eat. It’s challenging but do your very best and you’ll make it.

Now, you have a good grasp of fats, the term high fats meaning get the right balance and category into your food consumption. Just don’t overdo it if you’re watching your weight, don’t starve yourself either!

Do you want to find out the other half of the equation in the Myth of high-fat, high-protein, low-carbohydrate diet?

The other half has an in between and other end. Here’s a Teaser!

High Protein & Low Carbohydrate Diet”,

Protein, yeah I’ll expand on that, Carbs, we need to get it right first, my friend. Carbs consist of sugar, fiber and starch. Stay tuned.

See you in part 2. God Bless!

Eating To Lose Weight, Really?

If you’ve been following my eBooks, emails and even tweets, I’m a person who likes to eat.

Specifically good tasting food. What does all this have to do with losing weight? Until recently, I’ve never really had a diet and fitness plan that worked quite effectively for me.

For the majority of us, losing weight is a daunting task by itself not just by being discouraged when we go to the gym. It is also the hopeless feeling of giving up our favorite comfort foods and having to eat less.

Not entirely true.

Plus, you’d be glad to know I don’t exactly count my calories either (as long as you know some basic foods you need to have regularly).

Let’s get right to it.

3 foundations to losing weight while eating: 

  1. Our regular food has to taste great, nutritious and simple
  2. Our meals inspire a pattern of healthy eating
  3. Get rapid results, and keep them

That’s really about it.

Now, the industry standard has been to pump out low-fat or non-fat products. That’s not our focus here, I do cover them in my tips and advice upon subscription, but we just want a quick draw foundational run in this session.

Foundation #1: Food Has To Taste Great, Nutritious and Simple

This 1st foundation has 3 elements to it, so I’ll make an attempt to dissect it to the best I know according to my take on it, alright.

Now, I’m no connoisseur but I sure know what food taste great just by both looking at it and really tasting it per my palate.

In order for you and me to experience great tasting food, we need to unlearn and re-learn.

Unlearn and re-learn what?

You might be running on limited time through your day and you clock your favorite fast food joint just to “fuel up”. Our palate or tongue has micro taste buds, they send taste signals to our brain.

Unconsciously, we are trained that quick food is great in taste, and we want more.

You need to retrain your taste buds to consume less calories, saturated fat, sugar, refined grain, sodium in our meals. Of which, fast food set meals tend to be overly packed with those unwanted ingredients as above.

Retraining our palate means to get less of the “bad food” tastes and start to taste and relive the pleasure of eating “good food” that just taste as equally good. For example (I’m not asking you to go vegan, just a guideline), if you like that greasy take out beef patty burger, how about opting instead for few chunky portobello mushroom as an alternative?

Nutritious and simple are just two words but think of the power of that thought. Keep them in your mind and you’ll always be health conscious and never go hungry!

The two are inseparable. For a snack option, you want something filling right?

You could take 2 slices of low GI whole grain bread and spread on them organic or unsalted natural peanut butter (non-hydrogenated oil) – you know those peanut butter that has an oil separation in the bottle.

Foundation #2: Meals That Inspire A Pattern of Healthy Living 

This is a little tricky since healthy living is an already loosely coined term. What we want to achieve is to understand that the term living means dynamic, active and regular.

In short, our everyday meals is the pattern we teach ourselves to live by.

Think of it this way, let’s change your habit. Let’s inspire you bit by bit, with what? Well, firstly with getting you introduced to some other foods that have the right nutrients in them.

We want to ensure our daily dosage of vitamins, minerals and fiber are adequate.

I’m going to cover it in the near future as I do feel this is a very widely discussed topic.

Yet, it was always challenging to find a specific pointer. How do we get foods that are easy and contains a good combination of our daily nutrient needs?

As a starter, a good combination  of all my recommended healthy meals are regular intakes of one of more of fruits, vegetables, whole grains, bean and legumes. I’ve made them in this order because that’s what I’m doing when I’m doing my meal prep or purchases.

You could customize according to your priority but always before foods gotta be whole and not canned or processed. The latter is most often already stripped bare of any kind of proper nutrients.

Don’t waste your money on non-nutrient providing foods.

Foundation #3: Get Rapid Results,  Keep Them

We are all human with massive feelings of a modern age. That similar trait we share (regardless of how much we have or how little we have) is Instant Gratification.

Before we go on on a tangent where you think I’m going all “NLP” on you, I’m not.

Quite interestingly, in an article in Agence France-Press dated July 14, 2010, a result of a study showed that rapid weight loss actually appears to be better performing than gradual weight loss in getting target weight. Word for word that was what was mentioned by dietitian Katrina Purcell.

Even the Herald Sun published her study in November 21, ,2010.

Essentially, what this means to you is like this.

If you see fast weight loss works, you will remain more motivated and start to intrinsically want to keep going.

I do want you to focus on an important motto of mine which is maintenance. 

Maintenance is key to your everyday ideal weight goals. If you make it a priority to maintain, you will boost your results and see something extraordinary happening in your life.

Don’t get me wrong.

I’m not asking us to rush or buy the next product that promises a “quick pill solution” or solution. We don’t really know exactly what goes into those products as FDA regulations often gets updated.

So just be excited that there is always a way to get rapid results, but keeping them should be your daily goal.

The Best Way

The best way is to still go natural on the kinds of food you consume. Eat regularly, avoid fasting without a proper certified dietitians help and keep your meals nutritious.

Lastly, load up on water. It’s natures best gift to you.

Have a healthy day ahead!