How to Eat Healthy to Lose Weight

processed food

My biggest frustration with wanting to eat healthy and lose weight was that even though I ate healthy, I was still gaining weight. But once I started eating Low Carb I realized that I was eating healthy for the most part. The problem though was that although I ate healthily, I also ate processed foods. And those process foods were what was killing me.

When you eat processed food, your body releases glucose and insulin. When this happens, it is almost impossible to lose weight. And this could be the start of other problems like cancer, diabetes as well as other health issues. So really the easiest thing to do if you want to be healthy is to stop eating processed foods and start eating healthy foods.

When you eat a healthy diet that is very low in carbs and processed food, and very high in healthy fats, proteins, veggies and fruits and less crap you will notice amazing things happen. Your skin looks better. You feel better. You lose weight if you need to lose weight. Many people are able to reverse their diabetes. That was true with my boyfriend, Brian. He reversed his diabetes and in no longer on medications. More importantly, he added years to his life. As for me, I lost 60 pounds and I feel amazing.

You can read Brians story here.

Eating healthy is actually pretty easy to figure out. I mean we all know what we need to eat and what is healthy. The problem with eating healthy in America these days is that there really aren’t many healthy options. When you walk in the grocery store, for example, 90% of the food available is processed. It is really frustrating.

Learning what to eat to be healthy is the easy part. And actually eating those healthy foods is pretty easy as well. You simply add those foods to your diet.

The difficult part is eliminating the high sugar foods and the processed foods. Why? Because sugar is extremely addictive. As a sugar addict, I can tell you it was one of the hardest things that I have done.

But really it is about mindset. You need to decide how important your health is to you. You need to ask yourself what will happen if you continue to eat the same way you have been eating. Yes, you will feel deprived. Get over it! Living and breathing are more important than eating chips and ice cream. At least to me, it was. I want to live and be on this earth and enjoy my family. This is way more important than crap food.

What to Eat To Be Healthy and Lose Weight (the common sense list)

  1. Eat Real Food

Ha Ha! Now that is a short list. But really it is that simple. When you eat real food you will naturally get healthy. Real food is foods that come from creatures created by God. Or food that comes from the earth or sky or water. So real food is meat, fats, fish, veggies, and fruit. Real food doesn’t come with a label.

Also, try to keep to organic fruits and veggies if possible. This will help eliminate some of the GMO’s and pesticides. (why would you want to put that crap in your body?)

What NOT to Eat to Be Healthy and Lose Weight

  1. Shop the Parimider. The easiest thing to do is to shop the perimeter of the grocery store. This is where you will find real food. Most of the processed crap in the middle isles.
  2. If there is no label it is most likely real food. For example, an apple will not have a label on it. It was simply picked off of a tree.
  3. Read the Label of Packaged foods. If there are ingredients that you can’t pronounce and don’t know what they are, don’t eat it. Seriously, you don’t need it. It could end up making you sick down the road. Real food will only have 1 or 2 ingredients, for example, real butter may have cream and salt. Two ingredients.
  4. Avoid foods that have added sugar.

If you really want to eat healthily and lose weight, you really should consider a low carb high fat diet. It really can change your life.

What has been your experience, success, and challenges of eating healthy? Please leave a comment below.


What are the Healthy Foods To Eat?

It is pretty sad that we live in a time where children and many adults don’t know the difference between real food and processed food. But what is really sad, is that many adults don’t really care what they eat or what their children eat. I know that sounds harsh and it is. I mean I know people really want to be healthy and live longer but it is so much easier to just grab the processed food. In the US we seem to eat just to eat, rather than eat as a way of nourishing our bodies.

I know for me, and my sugar addiction I would buy simply eat what looked good and what on sale. I really didn’t spend a lot of time thinking about what are healthy foods to eat. But now I know that health and the lack of good health are directly related to the food I eat. We really are what we eat.

For example, a diet full of fake food and highly processed food is linked to obesity, heart disease, and diabetes. I don’t know about you, but I certainly don’t want any of these.

So What are the Healthy Food To Eat?

Figuring what is healthy and not healthy is actually pretty simple. Really they fall into two categories. Real Food or Fake Food. Here is how to decipher the difference.

Real Food doesn’t come in a box and it doesn’t have a UPC code. Real food normally has 1 ingredient or ingredients that are clearly other foods. For example, if you read the label of salted butter. The ingredient will simply say cream and salt. You can’t get any simpler than that. Real food also grows from trees or vines or perhaps they come from the earth. These are the healthy foods to eat.

When choosing fruits and veggies it is a good idea to choose organic and a lot of the produce in the supermarket are genetically modified or a full of chemicals. This is not good for you.

When you eat dairy products, try to stick with cheese. And when you choose eggs to go for the free range eggs. And when choosing meats choose meats from animals who were raised eating grass rather than corn.

I know it is confusing what to eat in order to be healthy. But once you start learning it gets much easier. The important thing is to simply begin by eating less processed foods. If something has ingredients that you can’t pronounce, it probably isn’t healthy.

Another thing to consider is whether or not the food would spoil if left out for a time. If you place a piece of fruit out it would eventually spoil. However, if you set out a twinkie or a cookie, it would take a long time for it to spoil. So it probably isn’t very healthy.

Eggs, The best Low Carb Food

20161005_114734I love eggs. And eggs is my staple for my low carb diet. It is inexpensive, easy to prepare and if you hard boil them, easy to keep on hand for a quick snack.

And nutritionally, they are the perfect food. As a matter a fact, most high fat foods are very nutritious.

When you think about an egg, it is the perfect food. Eggs are where chickens come from once fertilized. There must be lots of vitamins and minerals in order to create a chicken. When we eat eggs we are getting lots of nutrition.

Eggs are a real food, created by God. I prefer real food like meat, fish, eggs and vegetables rather than the processed food that modern people eat. Real foods are just full of nutrition.

For example, white flour has so little nutrition, manufacturers are required to add vitamins to the flour.

Personally, I would prefer to get my vitamins naturally from the foods I eat.

When I choose foods, I try to get the most natural foods. So when I choose eggs, I go for the eggs that come from pastured chickens. I try to find meats from animals who were fed grass and not corn.

The thing that is great about an egg, is that you don’t have to question what is in it. There is not a label to read. It is simply an egg.

When choosing eggs at the store, the best option is to choose eggs that come from pastured chickens. This means that they are not confined to a cage 24 hours a day. The chickens sleep in a coop at night but otherwise are out in the fresh air during the day. They can eat grass or worms if they want in addition to the foods they are fed.

I would think that pastured chickens would be healthier so they would have better tasting and more nutritious eggs.

I used to go for the free range eggs, but then I realized free-range simply means that the chickens must be given access to the outside. It doesn’t necessarily mean the chickens are outside a good part of the day.

Another thing to look for when buying eggs is to look for eggs from chickens that haven’t been given antibiotics or hormones. Whatever the hen ate, is what we eat when we eat the eggs.

Eating On A Low Carb Diet

low carb diet cookbook
Eating On A Low Carb Diet

Eating on a low carb diet can be a bit of a challenge, especially in the beginning. But once you get acclimated to it, you will easily know what you can and can’t eat in order to lose weight easily.

When I first started my low-carb, high-fat diet, I found it easier to follow a list of what I could and couldn’t eat. Then after a while, it started to click in my brain how to eat.So today I wanted to share my list with you.

It really is simple. You want to avoid anything that has sugar in it. This would include foods that have natural sugars, like root vegetables and starchy vegetables as well as most fruits.

And you want to eat a lot of fatty foods. I’m not talking about fats that are associated with sweets, like donuts. No, I’m talking about foods that have natural fats.

But to make it easy for you, I created a list that you could use as a guide.

What NOT to eat on a low carb diet

  • Sugar and Sugary foods: Avoid any candy, cakes, cookies, pies, soda, juices, ice cream. (Most processed foods contain sugar and should be avoided.)
  • Grains and starchy foods: Avoid any kinds of bread, pasta, corn or rice. These are all very high in carbs and sugar.
  • Beans: Although these are high in protein they are very starchy and should be avoided on a lchf diet.
  • Root veggies: Most root veggies tend to be higher in carbs because they have more starch.
  • Sugar substitutes: These are highly processed and fake food. They should be avoided.
  • Beer and alcohol: Beer and mixed drinks are very high in carbs. There are some spirits that are low in carbs if you must partake. Drinking On A Low Carb Diet
  • Fruit: Most fruits are high in sugar with the exception of berries. However, berries are easy to go overboard on so I suggest avoiding completely in the beginning of a low carb diet.
  • Processed Food: I suggest avoiding all processed foods. Processed foods always have extra chemicals and sugar hidden in them. You should avoid all sauces and condiments like ketchup. Always read the label and avoid anything that is more than <1 sugar.
  • Milk and Yogurt: These tend to be high in sugar and carbs. The low fat are the worst because they remove the fat and add sugar.
  • Bad oils: Avoid canola, corn, vegetable, peanut, cottonseed and soybean oils. Also, avoid any fake oil like partially hydrogenated oil or margarine.

What TO eat on a low carb diet

It is really all about eating more fat. The more fat you eat, the more fat you will burn.

Learn more about eating fat to lose weight. 

  • Healthy oils: Butter, Ghee (clarified butter), extra virgin olive oil, extra virgin unrefined coconut oil, avocado oil and bacon grease.
  • Eggs: Eggs are the perfect food. Free range eggs are best if you can find them. You can eat eggs any way you like. They also make a wonderful snack, just keep some hard boiled eggs on hand.
  • Meats: Beef, pork, bacon, chicken, and turkey.
  • Fish and Seafood: Fatty fish is best. But you can also enjoy shellfish as well, just be sure to dip it in some yummy melted butter.
  • Cheese: Full fat cheese is best. Avoid anything that is low fat.
  • Olives: Black and green olives are very high in healthy fat and very low in carbs.
  • Avocado: This veggie is full of tons of healthy fat. Eat as much as you want.
  • Nuts and Seeds: Avoid the dry roasted nuts as they often include peanut oil. I suggest raw nuts and seeds. Just check the label. You only want nuts, nothing extra.
  • Spices: salt, pepper, fresh herbs and most spices have zero carbs.
  • Green vegetables: Most of the vegetables that grow above the ground are great with the exception of corn and “winter” squashes. Also, go light with the tomatoes.

I hope you find these lists helpful for your low-carb, high-fat diet helpful. I typed it off the top of my head, so if I’m missing anything or if you have a question, please type it below. 🙂

PS. Here are some Eating Out Tips for your Low Carb Diet.

Cheers!

Wendy

Best Diet For A Fatty Liver

If you eat a lot of carbs and sugar, are overweight and have a protruding stomach then you may have a fatty liver. I did and so do 20% of folks living in the United States.

I actually had many of the symptoms of a nonalcoholic fatty liver and became very concerned with my health.

In my personal experience, I believe a low carb diet which is high in fat is the best diet for a fatty liver. I found that by eating more fat and cutting out the sugar in my diet I have been able to flatten out my belly. Now I’m 25 pounds lighter and I feel great!

My digestive system is so much better than it was before. I don’t feel bloated and I now have a flat belly for the first time in 20 years! Okay, I don’t have a six pack yet, but at my age, I don’t need one. 🙂

Heal a Fatty Liver

One of the best things you can do to help heal a fatty liver is to eat more fat. I know it sounds crazy, but when you eat more fat, your body will become a fat burning machine. Fat helps to cleanse a damaged liver.

Many people think that eating high-fat foods is what gives you a fatty liver. But actually, it is carbs and sugar that give you a fatty liver, not fat. Think about the beer belly. Most people with a beer belly also have a fatty liver. And beer is very high in sugar, not fat. It is sugar that makes you get a fatty liver, not fat.

Sadly, many children are diagnosed with Fatty liver disease because of their diet. Children today eat a lot of processed foods and sweets. Because of this their litter liver’s are overworked and not healthy.

Fat Doesn’t Make You Fat, Sugar and Carbs Do!

Dr. Hyman who is the author of Eat Fat Get Thin says that “Eating fat turns off the fat production in your liver”. This means that when you eat fat, you are going to raise your metabolism and burn off more fat.

But it’s important that you are eating the right kinds of fats. Corn oils, trans fats, and hydrogenated oils are all very bad for you. The liver needs good fats like coconut oil, saturated fat or Ghee or butter, fish oil and olive oil.

Want to Make your Liver Happy? Here are some things you can do, to care for your liver.

  • Eat lots of green vegetables like collard greens, mustard greens, cabbage, kale, spinach, broccoli, Brussels sprouts and cauliflower.

Check out this yummy kale chip recipe!

  • Another important part of healing a sick liver is to stop drinking alcohol or significantly reduce the intake of alcohol. Beer especially is very high in carbs.
  • I also recommend eliminating as much sugar from your diet as possible and especially avoid high fructose corn syrup.
  • Reduce starchy root vegetables as well as pasta, rice, and bread in your diet.
  • Eat more nuts and seeds. Raw is always best if possible.
  • Eat more cheese and heavy whipping cream. But you will want to avoid milk (even skim milk has sugar).
  • Eat more animal protein like eggs, chicken, fish, pork, and beef (remember to eat the skin)
  • Try this apple cider vinegar drink to help cleanse your liver.
  • Avoid fake food as well as highly processed food. Just eat real food.

I hope these tips help you out if you are concerned about your liver.

If you are concerned about your nonalcoholic fatty liver and you want to begin to heal it, then I highly recommend Dr. Hyman’s book, Eat Fat Get Thin.

What about you? Are you concerned about your liver? Do you think you could have a fatty liver? What steps have you taken to heal it?

What is Nonalcoholic Fatty Liver Disease? Causes and Symptoms

Nonalcoholic fatty liver disease is a condition wherein the liver has excess fat despite the person being a nondrinker or a very moderate occasional drinker of alcohol. Those who drink alcohol regularly or are alcoholic can have fatty liver which is caused primarily due to alcohol consumption. However, many doctors are of the opinion that fatty liver caused by alcohol would lead to cirrhosis and it is liver cirrhosis that gets diagnosed eventually and not fatty liver.

Nonalcoholic Fatty Liver Disease Causes

The liver is a large organ on the right side of your body. The liver serves the function of storing fat and releasing it when the body requires it. The liver also helps in breaking down the fat when it is stored for easier absorption by the cells of the body. When the liver stores excess fat due to one or more reasons and when it is unable to break down the fat, the accumulation of the excess fat leads to scarring and inflammation of the tissues in the liver. This is the beginning of nonalcoholic fatty liver disease In rare cases, it can lead to liver failure. 🙁

What is Nonalcoholic Fatty Liver Disease?
Poor lifestyle choices can not only make your fat, but it could be giving you a fatty liver.

There is no one or single cause of non alcoholic fatty liver. Several health conditions and factors can contribute to the fat buildup in the organ.

Poor lifestyle choices (smoking, drinking alcohol, a high sugar diet) along with several other health conditions can cause a fatty liver. Also if someone takes a lot of medications even over the counter ones like like tylenol they can be adding stress to the liver.

It must be noted that the liver would always store fat for the body and that is not dangerous. It is worrisome when the liver stores excess fat and that cannot be broken down or is not absorbed by the cells of the body later.

Once the scarring and inflammation begin, treatments should be recommended to prevent or manage nonalcoholic steatohepatitis. Untreated and uncured, this can lead to nonalcoholic fatty liver disease induced cirrhosis.

The scary thing about non alcoholic liver disease is that you could have over 90% of liver damage and not even know it, because your body is acting normally. You can’t go by how you feel when it comes to the liver.

There are many health conditions and even medical treatments that can facilitate the causation of non alcoholic fatty liver disease. Some of them are gastric bypass surgery, high cholesterol, high levels of triglycerides, metabolic syndrome, obesity, polycystic ovary syndrome, sleep apnea, Type 2 diabetes, underactive thyroid or hypothyroidism an underactive pituitary gland or hypopituitarism.


Nonalcoholic Fatty Liver Disease Symptoms

There may or may not be any non alcoholic fatty liver disease symptoms at the outset. During the first few years, most people don’t even realize that they may have a fatty liver. When the condition worsens or begins to worsen, non alcoholic fatty liver disease symptoms include pain in and around the liver, usually at the upper right abdomen. Sometimes people have some pain in their right shoulder. Or they may experience bloating. Some people experience the whites of their eyes turning yellow. There may be itching on the bottom of your feet or the palms of your hands.

One of the biggest signs that you may have nonalcoholic liver disease is that there may be a large belly also known as a beer belly. Or you may be experiencing excess bloating. Some people also experience right shoulder pain.

The good news is that the liver can totally regenerate! However it does take time to get the liver healthy once again.

image courtesy of freedigitalphotos.net

Biggest Benefit Of Drinking Apple Cider Vinegar

I have added bragg apple cider vinegar to my daily routine because it is really effective in helping to make my body digest proteins better while on my high fat low carb diet. But I also found that it helps my body absorb some of the minerals that I have been taking to help with my Charlie Horse leg cramps.

There are lots of claims that drinking apple cider vinegar will help with reducing blood sugar, slow digestion, help with weight loss, Help with sinus problems and help reduce acid reflux. Many people swear by it although there isn’t really any proof that it helps with these issues.

But I started using acv as a way of making my body more alkaline so it could better absorb minerals better and this would reduce my leg cramps and pain that were waking me up in the early mornings.  I love the stuff!

So the biggest benefit of drinking apple cider vinegar for me, was NO More Leg pain!

Not only have my leg cramps gone away but the apple cider vinegar has a difference in how I feel and my skin even looks healthier.

But there can be some apple cider vinegar side effects however most of them are temporary.

Bragg Apple Cider Vinegar Side effects

  • Because of the acid in apple cider vinegar, it could cause your teeth to become discolored or sensitive. However, you should not have this problem if you never drink it straight. I have heard of people downing a teaspoon of this stuff and it gives me goose bumps just thinking of it. Yuch! No. What you want to do is simply add 1 to 2 teaspoons to a full 8 ounce glass of water. I also recommend drinking your vinegar water with a straw. This will also help to protect your teeth.
  • Some people state that they have stomach problems the first few days of trying apple cider vinegar. This typically is only temporary because your body is going through a sort of cleans. Fortunately I didn’t experience this.
  • Others also experience a headache in the beginning as their body is adjusting. Again, this should only be temporary.

I only use Bragg Organic Apple Cider Vinegar because it is pure and unpasteurized. There are other brands that are similar just make sure it says “with the ‘mother'” on the jar.

raw unfiltered apple cider vinegarHere is my apple cider vinegar water recipe

Simply mix 1 to 2 tsps of Bragg Organic Vinegar to a 8 oz glass of purified or filtered water. I like to add lots of ice and a bit of cranberry juice as well. Most times I add a slice or two of lemon and sometimes I add a little bit of cinnamon.

What about you? Do you drink Bragg Apple Cider Vinegar? If so, have you had any positive results or (hopefully not) any side effects? I’d love to hear from you.

Bone Broth Health Benefits

 

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Today I wanted to share with you something that I recently discovered as a health aide with my fat loss at fifty dieting and that is bone broth.

I have begun to add some intermittent fasting to my plan and it was suggested that during the fast I sip on bone broth.

You can read about Intermittent fasting here.

I know that broth is nothing new, I mean Mom’s have been giving it to sick children for years. Chicken soup is know for healing and shortening a cold. But I discovered that bone broth has many health benefits that I never even thought of. To me, being over 50, it is almost like drinking from the fountain of youth. It makes me feel great!

Here are some of the bone broth health benefits that I have discovered:

Bone broth or should I say the bone marrow with is extracted from the bones is great to improve the immune system and helps with allergies.

Bone broth can help you look younger because it contains collagen and gelatin.  It’s great for your skin and hair. And if you are older and have lost a lot of collagen in your skin, bone broth will help to reduce the appearance of wrinkles. Bone broth is way cheaper than collagen creams or plastic surgery.

You can help heal leaky gut syndrome with bone broth. The collagen in bone broth will heal your gut lining and reduce intestinal inflammation. So it should also help with digestion as well.

Bone broth helps is great for bones, joints, and teeth. Bone broth can help to reduce joint pain. I also noticed that when bending down, I no longer hear that cracking noise in my joints.

Bone broth is very easy to make and can save you a lot of money.

You don’t need to just use the bone broth for fasting or sipping on, it is also a great base for soups.

But I find that I really enjoy sipping on a cup of broth in the mornings before I go to work. It seems to give me some extra energy.

Here’s how I made beef bone broth.

(As of April 19th, Down 13 lbs.)