Weight Loss Tips for Optimal Health and Nutrition

Running womanWe’re not talking “dieting” here, we’re talking about skipping all those fad diets and utilizing time-tested weight loss tips to help you obtain optimal health and nutrition that will pay dividends for a lifetime. Some of these tips you may have heard before, some may be new. But in our opinion, these are the best of the best weight loss tips and a guide that you can easily follow throughout your life.

We know that everyone’s bodies are different; in size, shape, muscle mass, metabolism, etc. So some of these tips will impact people in different ways but, overall, the following tips are guaranteed to have you living a healthy, well balanced life.

Tip #1: Drink 15 glasses of water each day. Drinking water helps flush out toxins and fats. Use an app to track your water or invest in a nice bottle and remember how many times to refill it throughout the day.

Tip #2: Hydrate before each meal. You’re already drinking 15 glasses of water a day, right? Have two of those glasses directly before eating each meal.

Tip #3: Eat a protein-rich breakfast. We all know that breakfast is the most important meal of the day, but pay attention to what you’re eating. Include protein, like egg whites, cottage cheese, or Greek yogurt, to satisfy your appetite and keep you fueled throughout the morning.

Tip #4: Eat fiber throughout the day. Not only does fiber help our body’s maintain healthy digestion, it can also help lower cholesterol and control blood sugar levels. Include fibrous fruits, vegetables, legumes, and whole grains in your diet for optimal digestive health.

Tip #5: Avoid packaged foods on the go. Stick with whole, natural foods even if you are at a convenience store. In most cases, packaged foods are high in sodium, they contain hidden ingredients you can’t say (therefore, you don’t know what they mean), and, in all honesty, they don’t taste very good. If you are in a situation where you need something quick– grab a piece of fresh fruit, a bag of high-protein mixed nuts, or a plain yogurt. These foods will leave you energized instead of feeling empty.

Tip #6: Stay away from refined sugars, refined flour/refined grains. Many times you find these in packaged foods so we’re doing ourselves a favor by staying away from them. But what about making goodies at home? Instead of using white sugar, sweeten your recipe with local honey or maple syrup. Instead of all purpose flour, use a gentler grain like spelt or go gluten free with rice flour.

Tip #7: Eat four to five smaller meals throughout the day. Many times, with so many hours between our meals we tend to overeat during meals. By having more frequent, small meals throughout the day we’re less likely to experience that hunger feeling. In addition, frequent meals boost metabolism and helps to control blood sugar levels..

Tip #8: Keep track of what you eat. Stay on track and avoid “mindless eating.” We like mobile apps like MyFitnessPal or LoseIt for easy entry and keeping track of caloric intake as well as nutrition guides.

Tip #9: Be conscious of food portions. A simple way to be mindful of portion control is to divide your plate properly. Automatically fill half of your plate with plenty of fresh vegetables and fruit. The other half of your plate should be divided between whole grains, or healthy starches, and lean protein for a balanced meal.

Tip #10: Turn Off the Television. Don’t be a couch potato! You will ultimately eat more because watching TV distracts you from what is on your plate. Gather with family or friends for a healthy meal and quality time together. Whether it’s the mindless sitting or the tempting commercials, the more you watch the more likely you will continue eating.

Tip #11: Exercise. We all know it! What more can be said? Incorporating activity into your daily life will not only keep you fit, it will contribute to overall health. So mix up your routine: In the summer go swimming or hiking; in the winter try cross country skiing or early morning yoga; and always walk more!

Tip #12: Get plenty of sleep. Better sleep can help with your mood, your weight, your health, and with intimacy. It is recommended to get 7-8 hours of sleep per night, so shutdown the computer, turn off the TV, and go to bed an hour early tonight to feel rejuvenated in the morning.

Tip #13: Shift your focus. As you’re focusing on staying healthy for life and a successful diet for weight loss don’t focus on the unhealthy foods you’re removing from your diet; instead focus on the nutritious foods you’re adding. Make a mental switch to focus on including the recommended 5 to 9 daily servings of fruits and veggies.

Dr. Rodney Breaks Down His List of Anti-Aging Foods

We all want to look and feel our best. What’s more we live in a youth obsessed culture. Beauty, however, starts from within.  The foods we eat, the way we treat our bodies physically and mentally contribute to the way we look.

Below is a list of foods that can help you look and feel years younger.

  1. Water-rich fruits and vegetables like grapefruit, watermelon, tomato and cucumber help to keep the skin smooth and clear; and these foods are known for keeping off weight.
  2. Goji berries and Lutein promote healthy collagen production.  Collagen is a part of the connective tissue that in the skin helps in firmness, suppleness and constant renewal of skin cells. Collagen is skin elasticity.
  3. Almonds help our brain and memory. They contain phenylalanine, which is a chemical that has been shown to work in conjunction with our cognitive processes and supports healthy neurological function.
  4. Seasonal berries like blueberries, blackberries and strawberry are high in antioxidants. Blueberries, in particular, contain compounds that lessen inflammation and oxidative damage, which are associated with age-related deficits in the body.
  5. Red peppers and Brussels sprouts are packed with vitamin C. Researchers have seen fewer wrinkles in people with higher vitamin C intake. Vitamin C is essential for collagen synthesis.M ost people think citrus fruit like is the way to go to get your vitamin C. Did you know that red bell peppers have three times as much vitamin c as an orange and 1 cup of Brussels sprouts have 96 mg of vitamin C?
  6. The good oils in avocado have been shown to fight cell damaging molecules.

Dr. Rodney’s Quick Tips to Losing Belly Fat

  1. Eat lean proteins, like chicken, fish and select cuts of meat. Make sure you are consuming enough protein everyday.
  2. Increase water consumption. By doing so, you may also increase your body’s basal metabolic rate. A higher BMR means more calories burned. Water also flushes out toxins.
  3. Eat fiber. Fiber takes care of what you don’t want to stick around in the digestive tract. It’s also good at flushing out fats and may slow the absorption of carbohydrates. A handful of fruits and vegetables high in fiber include: apples, strawberries, broccoli, and artichokes.
  4. Steer clear of drinks loaded with calories and/ or sugar. This includes fruit juices, soda, alcoholic drinks and diet soda.
  5. Eat nutrient-dense, good fatty foods like nuts, avocados, and grilled fish (like salmon) while reducing the amount of saturated fats in your diet.
  6. Cardio. Interval Walking for 30 minutes a day is a good place to start.