Healthy Eating Recipe – Promotes Weight Loss
I am going to write about healthy foods, their importance and their contribution to weight loss.
What healthy foods help us lose weight
Dark leafy greens like spinach and broccoli are abundant in vitamin A which is vital to normal vision. Green leafy vegetables are high in nutrients, minerals and low in sugar content. Low carbohydrate consumption is key to successful weight loss. Other foods that promote weight loss are apples, guavas, papayas, raspberries, blueberries, strawberries, boysenberries, blackberries, grapefruit, kiwi, avocado, watermelon, cantaloupe, fish, eggs, yogurt, nuts, and seeds such as hazelnuts, sunflower seeds, and almonds.
Water consists of hydrogen and oxygen atoms and represents the greater composition of our entire human body. It is of vital importance that we drink water daily in divided doses to make certain that we remain well hydrated. Moreover, adequate oral hydration (six to eight glasses of water per day) is important to weight loss, maintenance of normal appetite, preservation of normal energy, prevention of nephrolithiasis (kidney stones) and hypercalcemia and prevention of constipation.
Why healthy foods are good for us
Healthy foods are good for us because they contain vitamins, minerals, fiber and other nutrients necessary for normal cellular function.
Vitamin A deficiency is the 3rd most common nutritional deficiency in the world. Vitamin A prevents ophthalmic complications such as night blindness, complete blindness and late complications of xerophthalmia (eyes unable to produce tears). Vitamin A is found in abundance in dairy products, fish, and liver. Other sources of vitamin A are carrots, peas, spinach, broccoli, cantaloupe, and squash.
Vitamin C is an essential water-soluble vitamin, an antioxidant and is required for connective tissue formation and iron absorption and storage. Foods high in vitamin C are citrus fruit, broccoli, tomatoes, cabbage, cauliflower, spinach, kale, and strawberries. Deficiency of vitamin C leads to poor wound healing, therefore, increased intake is especially necessary for victims with burns and open wounds.
Dietary sources of vitamin D are dairy products, sunlight exposure and calcium and vitamin D supplements. Vitamin D is necessary for treatment and prevention of osteoporosis and subsequent reduction in fracture risk, especially in the elderly population. Deficiency of vitamin D may result from inadequate intake, lack of sun exposure, malabsorption or abnormalities in vitamin D metabolism.
Vitamin E prevents oxidation of vitamins A and C. Vitamin E protects polyunsaturated fatty acids in membranes from assault by free radicals and protects red blood cells from hemolysis. Vitamin E may enhance the anticoagulant effect of anticoagulants. Since vitamin E is a lipid soluble vitamin, patients with fat malabsorption are at risk for vitamin E deficiency. Vitamin E is found in oils, meat, eggs, and leafy vegetables. The natural bioactive form of vitamin E is alpha-tocopherol which is abundant in olive and sunflower oils. Vitamin E (as alpha-tocopherol) works as a free radical scavenger, protecting polyunsaturated fatty acids, a major structural component of the cell membranes, from perioxidation.
Vitamin K is a lipid soluble vitamin and primary source of vitamin K is from green vegetables like spinach, brussels sprouts, kale, greens turnip and greens beet. Gut microflora produces vitamin K2 (including menatetrenone) which provides a portion of the dietary requirement of vitamin K. Vitamin K plays a major role in coagulation. Without this clotting function, if one is injured, one would not be able to survive. Vitamin K is essential for the activity of several carboxylase enzymes within hepatocytes and therefore is necessary for the activation of coagulation factors VII, IX, X, and prothrombin. Vitamin K deficiency induced clinical signs and symptoms are easy bruisability, mucosal bleeding, splinter hemorrhages, melena, hematuria or any other manifestations of impaired coagulation.
Excess weight and cancer
Tobacco use, obesity, poor diet (a diet low in fruits and vegetables) and inactivity are multiple cancer risk factors which account for 66% of all cancers in the United States (Harvard Report on Cancer Prevention Volume 2: Prevention of Human Cancer).
Exercise is one of the most important modifiable risk factors along with weight control and dietary choices (PubMed, American Cancer Society Guidelines on nutrition and physical activity for cancer prevention: reducing the risk of cancer with healthy food choices and physical activity). It is vital to remain well hydrated during any form of exercise.
Excess weight is linked to an augmented risk of multiple cancer types. Obesity has been estimated to cause 20% of all cancers. The absence of excess body fat had a cancer preventive effect in the following cancers of esophagus, stomach, colorectal, liver, uterus, pancreas, ovary, gallbladder, kidney, thyroid, postmenopausal breast cancer, multiple myeloma, and meningioma. High intake of red meat has been linked to an increased risk of colon cancer.
Healthy eating and coronary artery disease (CAD)
Almonds are rich in monounsaturated, polyunsaturated fat and fiber and consumption of which are associated with significant reduction in total mortality resulting from coronary artery disease.
Walnuts are abundant in polyunsaturated fat and are beneficial toward lowering of total cholesterol and reduction in total mortality resulting from CAD.
Initial treatment of type 2 diabetes mellitus is weight reduction and lifestyle modification to prevent both macrovascular disease (atherosclerosis) and microvascular disease (retinopathy, nephropathy, and neuropathy). Earlier the treatment is implemented the more favorable results.
Treatment of hypertension begins initially with lifestyle modification (caloric restriction, healthy eating, low sodium, weight reduction, moderate exercise) and subsequently, antihypertensives are introduced if medically necessary.
Initial treatment of obesity commences with lifestyle modification, gradual daily physical exercise, and gradual subsequent weight loss.
Importance of writing down your daily mini goals on a piece of paper the night before
Get into the habit of writing your daily mini goals down on a piece of paper the night before.
The next day starts reviewing and skillfully executing each goal to the best of your ability.
Cross out from the list each goal accomplished.
Do not waste time. Time is a precious commodity.
Knowledge is power when it is put into use and the best way to use this power is by WRITING YOUR MINI GOALS DOWN ON A PIECE OF PAPER AND THEN ACCOMPLISHING THEM ONE BY ONE. I found that this is the best way to utilize time and remain most productive, dynamic, intriguing, spirited, captivating, passionate, motivated and confident.
I wrote about healthy foods, their importance and the role they play in weight reduction and prevention of cancer and coronary artery disease.
Please leave your comment(s) below, do not hesitate to ask questions and let me know what topics you would like me to write about.