Posts Tagged ‘healthy’

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Temptation, Thinking Beyond “Diet”, and Walking the Walk

Wednesday, April 28th, 2004

Temptation

Sometimes the temptation is just too great. Maybe it’s the power lunch with the out of town team, or the volunteer potluck lunch at the school, and you just can’t or don’t want to say NO to the homemade Au Grautin Potato and Ham casserole or the catered Dim Sum. Once you are in the Zone for awhile you will appreciate how good you are feeling in the Zone when you fall out for a meal. All is not lost, you can resume Zone living by eating right the next meal. Keep in mind, however, your success with the Zone lifestyle, depends on how diligent you are in keeping yourself in the Zone!

Thinking Beyond “Diet”

To recognize the true power of the Zone, I invite you to think beyond “diet”. Diet is just one part of the Zone lifestyle. Many people try different diets to lose weight. Some are quite successful and some fall short. But what happens when you reach your goal weight and decide the “diet” did its job and slip back into old eating patterns?

I find that I like being in the Zone. I feel great! I am not hungry! I am happier. I don’t want to eat outside the Zone. I feel terrible out there. I liken it to being hit by a Mac truck. I feel tired, sluggish, foggy, cranky, and just “off”. The euphoric feeling that accompanies the proper diet is just the beginning of a healthier lifestyle.

Along with 40-30-30 balanced meals, add exercise. Start simple, maybe with just a brisk walk. Soon you will want to increase your level of activity.

Now, the next thing is to help your body ward off heart disease, high cholesterol, arthritis, certain forms of cancer, and type II diabetes. It’s easy. Eat good fats: olive oil, nuts, and avocados. Stay away from trans fats like margarine and hydrogenated oils. Use saturated fats (from animal sources) in moderation.

Next, do your body one better, treat it to Omega-3 oils. Eat salmon and supplement with molecular distilled fish oil. This is truly brain food. It contains DHA (docosahexaenoic acid) a big word for something the brain needs. 60% of the brain’s weight is fat, fat in the form of DHA. Without adequate DHA your brain cannot function properly.

Finally, drink lots of water. Just plain water. Coffee doesn’t count, nor does pop. The body is made up of 70% water. It is necessary for proper cellular function. If your body thinks it is not getting enough water, it will try to retain water.

Now you have all the parts to think beyond “diet”. Enjoy the full power of the Zone lifestyle.

Walking the Walk

True Zoners not only talk the talk, they walk the walk. There are so many “diets” floating around out there for people to choose. Some come, some go, and some have been around for some time.

I have tried many diets over the years. I have met with some degree of success, but nothing like the Zone. Many of those purported “diets” work while you are following them, but once you stabilize and try to “eat normally”, the weight often comes right back and even increases.

The Zone goes beyond the “diet” concept. It is a way of life, a prescription for healthy living. It helps your body regulate itself into hormonal balance. You no longer crave the things that keep you from reaching optimal health. You feel better, sleep better, focus better, all while you are eating real food, that you can choose for yourself.

When discussing the Zone with other established followers, I find that they possess a level of understanding that extends beyond the “diet” mentality. They understand the food connection to the way their body reacts. But, beyond this level of understanding, they actually live what they say. They truly are walking the walk and not just talking the talk.

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How Omega-6 Fats Fit in The Zone

Thursday, February 12th, 2004

Fats are an important part of the Zone diet. The question is, which fats are preferred and how much of each is recommended? This article will help dispel some of these concerns.

The typical Western diet contains a ratio of 20:1 Omega-6 oils to Omega-3 oils. The ideal diet should consist of a ratio of 4-6:1. The Zone advocates the use of Omega-9 and Omega-3 oils to help reduce this ratio and bring it into the ideal ratio. Omega-6 oils are readily available.

Omega-9 oils are monounsaturated. Olive oil, olives, avocados and nuts are good sources of Omega-9. Omega-6 and Omega-3 oils are polyunsaturated and are the building blocks of essential fatty acids. The diet must provide these because the body does not produce them.

Omega-6 oils produce the essential fatty acid, Linoleic Acid. Linoleic Acid is found everywhere. It is contained in grains, vegetable oil and vegetables. Omega-3 oils produce Alpha-Linoleic Acid. This is found in grasses and certain cold water plankton and algae.

The functions of these essential fatty acids produce different metabolic effects on the body. Omega-3′s and Omega-6′s act differently upon serum lipids, inflammation, thrombus (blood clot) formation, tumor development, and immune function. Some have negative effects and some have positive effects.

Some people wish to supplement their diets with essential fatty acids.

The Zone recommends supplementation with Omega-3 in the form of fish oil or flaxseed oil. It does not recommend supplementation with Omega-6 oils because these oils are readily available in our diets.

A question arose regarding the use of CLA (Conjugated Lineoleic Acid).

CLA can be found naturally in certain food sources. Milk and meat from free range beef and meat from free range poultry are common sources.

CLA is also manufactured under the trade name of Tonalin. Linoleic Acid, as explained above, is derived from Omega-6 oils. The makers of Tonalin use the language that it “appears” to, and that it has been “proposed” that, and “studies are currently underway” to claim its benefits.

Proponents of CLA claim that it reduces the risk of cancers. Aracadonic acid is a derivative of Linoleic acid. PGE2 Eicosanoids are metabolized from Aracadonic acid. These “bad” eicosanoids cause inflammation, suppress “natural killer” immune cells, promote fever and pain, promote vasoconstriction, elevate blood pressure, promote allergic reactions, increase platelet clumping and cause vasoconstriction.

The bottom line is that Linoleic Acid is Linoleic Acid is Linoleic Acid, which is derived from Omega-6 oils. A certain amount of Linoleic Acid is necessary in the diet, but an excess can lead to Excessive Linoleic Acid Syndrome, which can increase cardiovascular and cerebrovascular diseases, increase allergic hyperactivity, increase skin disorders, increase respiratory disease, increased incidence of Western-type cancers such as lung, breast, colorectal, prostate, and esophageal, and an alarming increase in Type 2 diabetes in both adults and children.

The body needs Linoleic acid… in the right ratio. There’s absolutely nothing wrong with Omega-6, we need it, we can’t manufacture it ourselves, so we must rely upon our diet to provide it. Eating it naturally would be the better choice. But what proponents of the Zone advocate is that we have an abundance of it…it’s all around and easily available, so there really is no need to supplement with it. If we did, then we’d just have to add more Omega-9 and Omega-3 to drop the ratio to acceptable.

In summary, be wary of claims made by promoters of dietary supplements, learn about how each component of the formula works in harmony to provide optimal health, and ask many questions until you are satisfied. It’s not just a diet, it is a prescription for life!

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Keeping New Years Resolutions

Thursday, January 1st, 2004

Happy New Year!

Hooray for the new year, and all of the hope and happiness that it promises to bring. We hope that last year was wonderful for you, and the new year is even better.

Resolutions, anyone?

Many of us make promises to ourselves at the beginning of each year. The typical New Year Resolution. If you are like most, your resolutions include something about losing weight, eating health, or getting in better shape. And, if you are like most, these resolutions have a tendency of slipping away. But it doesn’t have to be that way! You can, with the right planning and approach, make 2004 a wonderful year in which you keep your resolutions.

How to keep resolutions

How do you keep your resolution? How do you make this time different than the others? While ultimately it is up to you, try our tips and techniques- you will be equipped with tools that will help you succeed! For the sake of convenience, the rest of this article will be geared towards a goal of losing weight, however these techniques apply to all goals that you set for yourself.

Write it down!

Get out a piece of paper and a pen. As we go through these tips, take the time to write this down. The absolute best way to ensure you meet your goal is to make sure you understand it. And nothing beats writing it down and reading it. Something about writing it down, having it on paper, makes it a reality, and gives it importance.

Find your motivation

Consider your motivation. The first step you should take is to think about your reason for losing weight. This may take time, but it is key to being successful. Ask yourself- why do I want to lose weight? Getting a firm understanding of exactly why you want to lose weight will help you find that mental and emotional space that keeps you motivated.

Write it down!

Write it down! Then read it to yourself- out loud. It can be more than one reason. In fact, it can be many. Having several reasons will give your goal more meaning. Revisit them often- you may find that your reasons change over time. If they do, write down the new or different reasons to keep them updated.

Setting Goals

Set a goal. The hard truth may be difficult to face- but it’s OK. We’ll take it in smaller bites. Whether your goal is to lose 20 pounds or to lose 120, you need to find your final goal. Write it down- and remember that it can be in many forms. It can be a goal weight, a clothing size, or a measurement (such as waist or hips). Write it down! When you look at it, tell yourself out loud that you will reach that goal. Every time you look at the goal, tell yourself out loud. You will reach your goal!

Break your goal into smaller mini-goals

Break it down. Break your final goal down into weekly mini-goals. Why do this? Because it gives you a sense of satisfaction when you meet your weekly goal. And, it is much easier to renew your commitment if you slip up when you look at your next weeks goal.

Be realistic!

Be realistic! If your final goal is to lose a lot of weight, then you need to stay realistic. The medical experts will tell you that it is not realistic to lose more than 2 pounds per week, and that is probably true. However, there are many testimonies of members who have lost 3, 4, or even 5 pounds per week for many weeks. Just remember that as you approach your final goal, the weight loss will slow down. So, if you have 10 pounds to lose, your weekly mini-goal should be 2 pounds or so. If you have 40 pounds, your weekly mini-goal could be 4 pounds or so. It is tempting to set aggressive goals, but they only lead to disappointment, frustration, and eventually, quitting.

Check your mini-goals

Keep your mini-goals realistic. Now, write them down. Yes, there may be many of them, but write them down. Imagine yourself halfway to your goal. Imagine how great it feels to have met your mini-goals, and to be halfway there!

Keep a log

Keep a log. On the same sheet of paper that you have written your mini-goals, set up a column in which you can write your progress down. Watching yourself succeed helps you stay motivated! And, if you find that you are not keeping up with your mini-goals, don’t despair. Re-evaluate them. Adjust them to be more realistic to your lifestyle, and write them down. Make sure you can achieve your goals- remember to be realistic!

Get Help!

Seek Support. If you find that your mini-goals are not being met, or that you have a particularly difficult time with a certain time of day, a certain day of the week, a certain food, or anything else, then Seek support. Whether you request support in the Discussion Forum, request support from us via e-mail, or seek support from your spouse, make sure you find the support you need. You don’t have to settle for the first answer that you are given, either! If it doesn’t work, it isn’t your fault- it just means that you may need another way to overcome the challenge!

You can do it!

You can do it! And we are here to help. You don’t have to be the expert- that’s why we are here. The staff at FormulaZone has one goal: to do everything we can to help you succeed. Our members are just like you- they want you to succeed, too!

So make your resolution. Invest a few minutes in it, write down your goal and your plan, and you will succeed. You can do it!

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Denial

Thursday, December 4th, 2003

Facing our shortcomings is often a hard thing to do. Many of us make excuses for the prediciments we create. In the case of obesity there are many responses to the often cruel and hurtful comments that others make. It’s a glandular problem. It’s hereditary. It runs in the family. I am a stress eater. Look at the art of the Renaissance, those women were plump. I feel great even though I am a few pounds overweight.

Those of us who are, or who have been overweight react to these comments on several levels. We try to ignore them, but are deeply hurt and internalize them. This leads to self-pity and starts the downward spiral of eating to comfort the pain. We try to rationalize why we are overweight, and again may seek the comfort of food to justify the rationalization. We make excuses and make a pact with ourselves to really try to diet….just as soon as things get better….maybe next week.

Many overweight people are in denial. Whether we want to believe it or not, it is true. Denial is a defensive strategy to minimize anxiety. Denial is the refusal to believe or accept reality. Denial is NOT a river in Egypt.

The reality is that obesity kills. Every year 300,000 people die from complications of obesity. The CDC reports that obesity has a direct connection to congestive heart failure, coronary heart disease, stroke, cancer, high blood pressure, high blood cholesterol, type 2 diabetes, gallstones, complications of pregnancy, poor bladder control, and respiratory problems. The Department of Health Services reports that almost 65% of adults and more than 26% of children are overweight. These statistics are underestimated because overweight people tend to underestimate their weight. Parents even tend to overlook their overweight children, and children are often rewarded with food. Affluency is often equated with the abundance and availability of food, and people often overindulge as a result.

Reality is sometimes painful, but look at the alternative. Once we face the reality we can identify the steps to overcome the problem. Then it becomes do-able.

My advice….the sooner you come to terms with the denial the sooner you will be able to face the reality and conquer your obesity. Sit down today and have a talk with yourself…you can do it!

Editor’s Comments: Nancy Inglehart took the denial bull by the horns in March 2003, and by the end of November 2003 has lost over 120 pounds with The Zone. Her interest in The Zone motivated her to take a certification course so that she could help others as well. Nancy is a real-life example of what you can do if you are willing to face your situation.

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