Zed Command

I have been getting a lot of emails lately and I have been noticing something very interesting. There are people out there that can live a healthier lifestyle and make dramatic physical changes by simply changing a few small things in there daily diet. So what I did was, I created a list of things people normally drink or eat daily that can easily be replaced to help live healthier and have more energy to enjoy life. The point of this post is to focus only on small things; small changes in these areas will make big differences in your health and well being.

No soda, more water
For all you soda drinkers, I know that it can be somewhat addicting and hard to let go. Here is the thing, if you have a glass of water when you are thirsty, you will no longer crave the soda because your thirst is now quenched. Soda carries tons of unneeded calories and is very fattening mainly because of all the simple sugars.

Replacing your soda intake with water will make a huge difference. If you try it for just a few weeks you will see noticeable changes.

No red meat, more chicken and turkey
When I met my wife, she was not a heavy eater of red meats, but indeed it was a part of her diet. I never asked her to change it, but the more she saw me avoid it, the more she started avoiding it. Eventually it was completely out of her diet. Within weeks her body fat dropped dramatically. Her friends would ask her what kind of program I had her on and she would laugh and reply “no red meat”. She had lost about 10 pounds in a matter of 4 weeks with just replacing her red meat with chicken or turkey. If she craved a burger, she had one, made of turkey that is. Pasta with ground beef was now pasta with ground turkey.

Rice and steak was now rice and chicken. It was that simple, and now it does not even cross her mind to have any red meat at all.

Red meat carries too much unnecessary fats. Yes, chicken and turkey are high in fat, but compared to red meats it does not even come close. Chicken and turkey are by far the better choice if you are already on a diet that contains meat.

No whites, more wheat
Bread and pasta are a huge part of a lot of people’s diet. Unfortunately, white bread and regular pasta are very high in simple carbohydrates. The problem with simple carbs is this, when you consume simple carbs, your body will store them as fat much faster than if you were consuming complex carbs. This is why I suggest replacing white bread and pasta with wheat bread and wheat pasta. This will lower your carb intake and at the same time you do not have to eliminate those snacks or dinners that you love so very much. Small price to pay to feel better and lose some unwanted pounds in the process.

No whole milk, more low fat milk
Milk is a very common part of the average Americans diet. If you are a drinker of whole milk, bring it down a notch. Replace your whole milk with 2%, if you drink 2% then bring it down to fat free. I know, I know, fat free is basically water or has no flavor, but just like anything else, you will get used to it with time. I personally went from whole milk to 2% and could not tell the difference, but now when I have no choice but to have whole milk, I can tell that the whole milk is much thicker. Whole milk is very fattening, even 2% is fattening, but the fact is, by dropping from whole to 2%, you are eliminating a huge amount of fat each day.

No fast food, more lean microwave dinners
I understand that most people are so busy that it is hard to stay away from fast food. Fast food is basically the worse, most fattening and unhealthy food you could put in your body. Busy? Grab a “lean cuisine” or “smart ones” microwaveable dinner. Am I saying that these choices are great? No, my point is this, if you are craving pizza, why eat 1000 calories worth from some fast food joint over about 300 calories from a microwaveable dinner? Same with most meals you are purchasing from fast food restaurants. This may very well be the most important item on my list. If you are a fast food eater, there is no reason you can not replace these high calorie meals with something similar that takes half the time to prepare and has less unwanted, unhealthy calories.

No junk food, more healthy snacks
People have snacks on a daily basis; more people choose junk food over healthy snacks. You may say to yourself “It’s just a small bag of chips” but look at it like this, if you were having a small bag of assorted nuts or a nutrigrain bar, would you have to second guess it? Most people that snack have at least 2 snacks a day, what if you replaced just one junk food snack with a healthy snack? Would that kill you? No, in fact it would do the complete opposite. It would help you stay healthier without giving up having your daily snack. If you are so addicted to unhealthy junk food that you cannot possibly replace it with healthy snacks like nuts or fruits, then at least try “weight watcher” snacks. They are basically the same cakes and donuts you are used to with less carbs. Either way, any small change can make a big difference.

These are all small changes you can make in your daily diet choices that can make a big difference in your health and well being. If your goal is to live healthier, or even to lose unwanted pounds without going to the gym, I am sure that anyone can make these small replacements. Once you start making these small changes in your diet, you will feel unbelievable when your friends are asking you what diet you are on.

Getting the right vitamins and nutrients into your body while you are dieting is important for you to shed those unwanted pounds without sacrificing your health. Here are some foods to include in healthy meal plans to lose weight.

Foods That Contain Iron, Protein and Calcium

Iron is found in trace amounts in the blood. This substance helps the body form hemoglobin and transports oxygen to the cells. Iron is also responsible for regulating the body temperature. If there is not enough of this nutrient in your body, you will feel tired and weak. You may also be pale and have cold hands and feet.

Natural meats, fish, poultry, beans and leafy green vegetables are excellent sources or iron. Iron from plant sources are not absorbed by the body as efficiently as iron from animal sources.

If you are vegetarian and get most of your iron from veggies, include plenty of foods that contain vitamin C to improve iron absorption from plants.

Calcium is the foundation of a strong frame. Being deficient in this nutrient can weaken your bones and increase your risk of osteoporosis. This condition causes the bones to become porous and fragile. Osteoporosis can also cause curvature of the spine.

Foods that are rich in calcium include broccoli, watercress, kale, okra, chick peas, Brazil nuts, hazelnuts, sesame seeds and almonds. Raw milk is also a good source of calcium, but calcium obtain from plant-based sources are absorbed better by the body.

Protein is the building block of the body; it is vital to every living cell in your system.

This compound is important for the muscles, organs, skin, hair and nails. Protein also helps the body repair itself after it is has sustained injuries.

Protein deficiency can cause lethargy, muscle soreness, edema, brittle hair, headaches, stomach pain, low energy levels, slow healing, dry skin, skin rashes, crankiness, depression, skin ulcers and difficulty sleeping.

Eating natural meats, fish, organic whole eggs, beans, legumes, nuts and seeds will provide your body with the protein it needs to stay healthy.

Foods That Contain Monounsaturated and Polyunsaturated Fats

Fats in the diet have a bad reputation. But polyunsaturated fats and monounsaturated fats are essential for the brain, cells, nerves, eyes, lungs and organs to work properly.

Fats slow down digestion so you body will have longer to absorb vital nutrients. Good fats help reduce cholesterol and prevent cardiovascular disease.

Fats are also filling, so they help curb your appetite so you eat less throughout the day. Healthy sources of polyunsaturated fats include flaxseed oil, walnuts and fish. Healthy sources of monounsaturated fats include olive oil, hazelnuts, pecans, pumpkin seeds, sesame seeds and avocados.

Healthy Foods That Contain Carbohydrates

When carbohydrates are digested, the body breaks them down and turns them into glucose. Once the carbs are converted into glucose, they are stored for energy. When you do not get enough carbohydrates in your system, you won’t have the energy to perform during the day.

Some experts recommend that 40 to 65 percent of your dietary energy comes from carbohydrates. However, not all types of carbohydrates are good for you. Simple carbs such as white bread, pasta and pastries digest quickly, so they raise your blood sugar levels.

The complex carbohydrates found in vegetables, brown rice, legumes and sprouted grain breads digest slower and help you maintain healthy blood-glucose levels. These foods also keep you full longer, so you eat less.

There is no need to sacrifice your health just because you want to shed some weight. Wholesome meal plans will help you get the vital nutrients your body needs to remain healthy while you lose weight.

Tending to your mind body and spirit will certainly help you stay healthy and live a balanced life style. It seems though that everyone has their own ideas of what a balanced life style means. What works for one person may be abhorrent to another. The one size fits all idea is crazy in this day and age. Individuality is always the key. When you find something that work for you stick with it until it starts to not feel good anymore. I know of an eighty-five year old man who still swims every morning and can walk miles. He eats a simple diet by choice and is incredibly fit. He’s very small in stature but enjoys his life which as well as his exercise routine includes weekly Japanese lessons which he has been taking for years. He’s also a church goer so in my opinion is enjoying a healthy lifestyle because he nurtures his mind body and soul.

Doing what makes you happy is the key here.

If someone makes a New Year’s resolution to get fit, stop smoking or lose weight, if they are doing it because they feel the “should” they are very likely to give up before too long. Likewise if a child leaves school early in their education because they hate it and they have bad grades, they may well go back to school at a later date to study something that interests them. If this is the case it is much more likely that they would be much more successful at their studies because it’s been their “choice” to return.

When we are inspired to do something it is always more enjoyable and we achieve better results than if we are motivated to do something. Motivation suggests being coerced into something from an external force, whereas inspiration suggests an internal desire. Internal inspiration is what creates masterpieces and inventions whereas external motivation may come from a fear of failing or unpleasant consequences.

The things you choose don’t really matter, it is more that they are your choices and not things imposed upon you by someone else.

If I told you that you had to sit for 20 minutes twice a day and meditate to lower your blood pressure and you got bored easily and hated having to sit still, meditating would be a chore. It may even cause you stress and irritation, something that is certainly not an environment conducive to lowering your blood pressure.

The more happiness you can create in your life the healthier you are likely to be. If you are inspired to try any of these activities it’s a good indicator that they may enhance your life. If not, why not come up with your own list? Inspiration of any kind comes from your inner wisdom and it’s always a good idea to listen to that. No one knows what is best for you more than you so be guided by your inner knowing and see how these suggestions can help you relieve stress, and bring balance into your life.

Nurture your mind

Write a poem
Meditate
Do crossword puzzles
Play scrabble
Play internet games to distract your mind from your worries
Eliminate negative thoughts for 1 hour each day. (This is actually a big challenge – try it)
De-clutter your room, desk or home and you will find it helps to clarify your thinking

Nurture you body

Do some gardening
Have a massage or facial
Take a long relaxing bubble bath
Try aqua aerobics
Go for a hot air balloon ride
Go for a swim

Nurture your spirit

Read something inspirational
Take picture of happy family events
Spend time with people that share your spiritual views
Write out 3 wonderful things about yourself everyday
Release your anger by imagining the person you are having a problem with sitting opposite you
Pray
Let nurturing your mind body and soul be something that you find inspiring, fun and a joy and you will find yourself living your best life.

Enjoy!
Gaynor