Archive for the ‘Weight Loss’ Category
The formula for happiness
Us human beings often think that if we lose weight or attain some other goal, we will be happier. Not true. Our happiness has only a minor connection to our external world and the goals we reach. Rather our happiness is based on how our brain perceives the external world. Watch this 12 minute TED video to hear psychologist Shawn Achor, a funny guy, talk about how we can create happiness. Here he is talking about work but it applies to all aspects of our life (including weight loss). He gives the nutshell solution for retraining the brain in the last 2 minutes so enjoy it to the end.
Shawn Achor on Happiness
Struggling with your weight? Get out into nature.
I was listening to a CBC documentary on The Current called Urban by Nature. It is about the beneficial effects of nature on the brain. In a search for scientific explanations for my outside-the-box methods of coaching weight loss, this one struck a cord.
Jonah Leher, neuroscientist and author, describes the prefrontal cortex as the executive center of the brain that controls focused attention, decision-making, analytical thinking and goal setting. It is also the seat of self-control and inhibition. This self-control piece is one to note if you have a tendency to overeat or overindulge in alcohol or any other substance.
In addition to its executive function and self-control elements, the prefrontal cortex is the place in the brain where all of the senses come together to be interpreted into action.
It seems that the sensory overload that comes from being in the city takes up so much processing power in the prefrontal cortex that we have little left over for self-control. We might set the goal to lose weight and get healthy but we need more prefrontal cortex power for the self-control piece that allows us to follow through on those goals. If our senses are constantly bombarded by the normal activity of city life, added onto the stresses of work, family, and everything else, there just isn’t enough to tackle self-control too.
It is in our biological nature to seek out pleasure and in the brain this translates into stimulation of the pleasure centers and an increase in the endorphins, the feel good neurochemicals. In a time of stress, when the prefrontal cortex is overloaded and self-control is at its lowest, we turn to the quick fix that will give us a rush of those endorphins. Comfort foods and alcohol do just that. However, the spike in feel-good is short lasting and the consequences are longer lasting. So we need other outlets to replace the food and drink. It will come as no surprise to those of us who are nature lovers, that trees and greenery can do just that.
It seems that in a region of the brain, the parahippocampal cortex, our evolutionary connection with nature is remembered when we view the beauty of a natural landscape. This part of the brain, rich in endorphins receptors, is closely linked to one of our pleasure centers. It is triggered by the presence of nature and it helps us handle stress, anger, and anxiety.
So add ‘time spent in nature’ to your arsenal of weight loss tools. According to research at the Institute of Landscape and Human Health at the University of Illinois even staring out the window at greenery can make a difference. Having said that, the more time spent with a wider variety of natural elements, the more prefrontal restoration and the more self-control you are likely to have.
http://www.cbc.ca/thecurrent/episode/2011/05/04/urban-by-nature-documentary/
Top 3 Protein Bars
Common question: Which are the best protein bars?
Depends on what you use as your markers of ‘best’.
For me and my clients, the top 3 protein bars must be those that are free of health-depleting ingredients, such as hydrogenated or partially hydrogenated fats and chemical sweeteners.
They also need to have a relatively high amount of protein to counter the always high carbohydrate component. And a higher fibre, lower sugar content is bonus.
Finally, they need to be yummy, at least to most palates.
So here are my picks for the top 3 protein bars.
1. Daryl’s All Natural Chocolate Protein Granola Bar – www.darylsbars.com
This one stands out head and shoulders above any other bar I have ever had, including the ones below. Like its name suggests, it’s made of natural ingredients, like whole eggs, honey, molasses and milk. And it tastes amazing. Top it off with the fact that there is a substantial 28g of protein in the form of whey isolate, 7 g. of fibre and only 12 g. of sugar and you have a bar that is better than any other. Price: $3.25 if you buy it by the case off of their website or $3.39 (10% off if you buy a case) at a retail location like The Health Shoppe on Charles Street near Bay.
Disadvantages: Since it has no preservatives (an advantage), it does have to be refrigerated. Also, it is not for the allergenic amongst us as it contains, wheat, dairy, soy and eggs.
2. Elevate Me! Banana Nut Bread Energy Bar - www.prosnack.com
I like the simplicity of this protein bar. Six ingredients total with whey protein isolate as the first ingredient and the others being raisins, dates, almonds, apples and banana, some of which are organic. It has 16 g. of protein and a whopping 9 g. of fibre. Good for those who don’t do soy. Comes in 8 flavour varieties. Price is approximately $2.10 a bar when you buy a case online or grab it for $3.49 (10% off if you buy a case) at The Big Carrot Holistic Dispensary.
Disadvantages: It has a high sugar content at 26 g. and for me and others who I have consulted on this subject, it can sit pretty heavy in the gut (i.e unexpected flatulence and difficulty digesting). Can’t say Elevate Me! bars delight my taste buds but many people love them.
3. CLIF Builder’s Chocolate Protein Bar – www.clifbar.com
The best aspect of this bar is that it has 20 g. of protein and it tastes good (for a protein bar). It is soy based, so for those who don’t do wheat and dairy, they can chow down on this one (altho there is a cautionary note on the label that there may be traces of each in it). $2.39 at Whole Foods Market.
Disadvantages: Sugar is quite high at 20 g. relative to the fibre at only 3 g. Also the added vitamins and minerals is a sign that the food used has mostly been stripped of its natural source of nutrients through processing. That is reflected in the cheaper price of this bar relative to the others.
Drinking Water for Weight Loss
Water regulates all functions of the body. So doesn’t it make sense that it would have its effects on how our body manages its fat metabolism? Absolutely.
Drinking enough water, along with eating enough vegetables, which are by the way, 80 – 96% water, is amongst the most important nutritional additions that you can make to your weight loss efforts. Read more
