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A Beginner’s Guide to Health and Fitness

FF Exercise Checklist

In my opinion, one of the most important things to know when it comes to your health and fitness program, is that it’s best to work at a beginner’s level if you actually ARE a beginner.

The same holds true if you  have taken a hiatus for a while.

However, even if you have been at it for a while, there are still certain guidelines you need to follow to ensure that you are making the best, and most informed decisions when it comes to your wellness (or weight loss) program.

So today, I’m going to share some of these guidelines with you in the hopes that the information I dispense will guide you in the right direction as you plan your own activities.

A Beginner’s Guide to Health and Fitness

I have taken the liberty to put together a short, but efficient list of guidelines to follow in regard to designing a health and fitness program. If you are a beginner, this will serve as especially beneficial for you and will help to take some of the guesswork out of the equation while enabling you to remember that safety always comes first.

This list includes:

  1. Making sure you have eaten something for energy.
  2. Staying hydrated.
  3. Warming up.
  4. Cooling down.

Making Sure You Have Eaten Something For Energy

There has been a lot of confusion out there in regard to whether or not it’s a good idea to eat or fast before a workout.

Sometimes you hear things like “if you eat before working out you’ll only burn carbohydrates instead of stored fat” – and if you are looking to lose weight, then I can imagine that this philosophy may sound appealing.

However, the truth is that if you are going to exercise, you need fuel for energy. This comes in the form of food.

If you don’t have any available energy to use for exercise because you haven’t eaten something, you could run the risk of injuring yourself.

Another thing to keep in mind is that if the body doesn’t have enough glucose available due to fasting, your body will break down muscle tissue to release stored glucose – therefore rendering your workout useless since you won’t be able to keep the muscle you are building during your session.

You don’t have to engage in a large pre-workout feast. A cup of sliced fruit with yogurt, a small bowl of oatmeal with a drizzle of honey or a high quality, non-gmo snack bar about 30-60 minutes before your workout will suffice.

As long as you have eaten (something preferably clean and light), you should be good to go.

Staying Hydrated

Dehydration doesn’t mix well with exercise either.

And since we usually don’t realize we are dehydrated until it’s too late, it often goes overlooked until the symptoms begin to show up.

It’s a good idea to drink about 16 ounces of water an hour prior to exercise and as much as needed during a workout.

Consider weighing yourself both before and after your fitness activity to see how much water you have lost within that time and drink approximately 16 oz of water per pound lost post workout.

Always have water with you and if available, consider eating fresh fruits and vegetables as your pre-workout snack since they contain water in them as well.

For more detailed information about the symptoms of dehydration, click here.

Warming Up

Warming up is a way to prepare your body for the upcoming stress of exercise. It benefits your heart, your muscles and helps you to get mentally prepared for the activity you are about to embark upon.

It doesn’t have to be fancy, nor does it have to take very long.

Some general guidelines to follow are:

  • If you are doing a cardio workout, do 5-10 minutes at light intensity and gradually increase your workload from there.
  • If you’re doing a resistance training routine, do a couple of sets with little to no resistance first and then move to a more challenging workload.

I highly recommend making warming up a regular part of your exercise routine regardless of how long your workout will be.

Cooling Down

Cooling down after a workout is more important than you may realize. Not doing so can lead to some pretty unforgiving circumstances.

Lack of a proper cool down could lead to something called “blood pooling”, which is when the blood doesn’t make its way back to the heart via skeletal muscle contraction.

When this happens, dizziness can occur.

So can sudden cardiac arrest (SAC).

There are numerous cases where people have died because of the blood pooling that occurred due to lack of a proper cool down.

In order to avoid this, simply know that if you have been exercising, you need to allow your heart rate to slow down before standing still. You can easily achieve this by walking it off for several minutes.

If for any reason you have been running on the treadmill or engaging in an exercise class and you need to stop, make it a habit to cool down first.

It could, quite literally, save your life.

Safety Is Simple

The guidelines I have shared with you in this post are incredibly simple.

However, the truth is that not following these tips can possibly lead to unnecessary complications in an activity designed to bring you optimal health and well-being.

It’s about being mindful and present – and taking personal responsibility in caring enough to be well-informed and well-equipped with the knowledge, and the practice of engaging in an exercise program the right way.

You wouldn’t drive a car on an empty tank of gas, in the cold without having warmed it up first would you?

Of course not.

And you want to treat your body the same way.

Do you follow the guidelines discussed in this post?

Which Diet Program Should I Follow?

FF Diet

I would imagine how trying to decide which diet program or nutrition plan to follow can be pretty confusing.

I mean, with so many options out there (and always with new science and evidence to back up any claims being made), it’s no wonder that as time goes on, the general public becomes increasingly bewildered about the simple matter of…

…what to eat.

And since what I’m discussing here has to do with a basic human need, I feel it’s important to take a look at what is being advertised and how this influences our behaviors…and then opening our minds to the concept of exercising critical thinking and using discernment when it comes to making choices in regard to our eating habits.

Which Diet Program Should I Follow?

Now before I go on, I just want to clarify that I am not knocking anything or anyone…and I’m not looking to control your mind, nor your behavior.

What I AM doing here is pointing out a couple of things.

Such as:

  • How claims and advertisements are used to influence our buying habits.
  • That no one has the same DNA and how this may play a role in which diet program is best for each unique individual.

How Claims and Advertisements Are Used to Influence Our Buying Habits

When it comes to diet and nutrition programs, it’s common practice to allude to an existing problem (such as being overweight and the negative effects this causes) and then to discuss how a particular system or product will act as a solution.

This seems harmless enough and can even come across as helpful.

But if you take into consideration the simplicity of the problem (a society of overweight/obese individuals in ill health) and then take notice of the abundance of solutions on the market, then why is the problem only getting worse?

The answer is because instead of getting real about how we take care of ourselves, we look for the next big miracle fix.

If you were to look to identify the root cause of the problem to begin with, then you may not be as susceptible to such advertisements. This is because by gaining awareness of how an effect was caused in the first place, you would develop insight about how to no longer create the circumstances you are now suffering from.

Under these conditions, if you did decide to make a purchase, it would be under a more conscious and deliberate mindset, knowing exactly what you need, why you need it and how you feel it would benefit you instead of believing a claim that is being made about something that may not be right for you…

…by people who know nothing about you.

It’s an advertiser’s job to sell you something. Now again, I’m not demonizing this practice, but I am pointing out that when you ask the question “which diet program should I follow”…the answer may not lie in a program, but may instead be a simple matter of shifting your focus to eating for optimal health as opposed to a system, plan or program that comes to a supposed end once the weight has been lost.

Do you want a diet program that has a beginning and an end? Or do you want to know how to no longer NEED a diet program?

Figure this out and you’ll find a solution that will be perfectly tailored to suit your needs – without having been sold on anything.

No One Has the Same DNA Which Makes Us Unique in Our Needs

Another factor to take into consideration in regard to following diet programs is that we all have our own unique set of biological blueprints – which means that what may work well for someone else may not be right for you.

Yet when it comes to advertising to the masses, if it looks as though there is a large following in support of a new dietary trend, it suddenly becomes the latest hidden secret to weight loss success.

This becomes evident when you take a look at the various nutrition plans being promoted out there as a solution to a problem that not everyone shares. A couple of examples of this are gluten free diets and vegetarianism/veganism.

Now before I continue – let me say that I AM NOT criticizing either of these two dietary behaviors because I feel there is validity and credibility to BOTH of them…and I support their role in the world of nutrition 100%.

But what I AM saying is that while one individual may respond well, and have specific reasons (such as a medical condition) for implementing one of the aforementioned dietary programs, it doesn’t mean that the same applies to you and therefore, you would greatly benefit from using discernment before taking on a dietary practice that may not work in YOUR OWN best interests.

I happen to know someone who has Celiac disease and she follows a gluten free diet because she has to for her health. She doesn’t use it to lose weight, but she does follow it because her life depends on it. Now I’m not saying that one shouldn’t consider lessening their consumption of gluten in whatever way works best for them simply because there seems to be mounting evidence to support the negative role that gluten plays in our overall health.

However, to begin a gluten free diet without having given thought to why you are doing it, and then diving head first into a lifestyle that you aren’t prepared for – you could be setting yourself up for failure as you practice allowing someone else to do your thinking for you (in the form of advertisements and propaganda).

Not to mention that you may cause yourself harm by implementing a diet that may not work with your genetic structure.

The same thing goes for vegetarianism/veganism – which happens to be close to my heart because of my love for animals. And truth be told – there does seem to be some evidence out there correlating to the relationship between certain health conditions and meat consumption – especially when it comes to consuming animals that have been raised in factory farmswhich happen under extreme duress and negativity.

Now if you were to decide to cut out animal products from a place of conscious awareness while listening to your body to properly gauge its reaction to your new eating habits, then you are making an informed decision based on self-awareness and personal empowerment.

On the other hand – if you are doing this because you came across an article that promotes veganism as a means for weight loss and this is your reason for following this nutritional protocol – then you may want to take a step back and rethink things to see if perhaps you aren’t exercising critical thinking and instead, doing something to produce a result that you may not be right for you.

There have been people who have reaped the benefits from cutting out specific food groups while others have experienced the opposite. This is because everyone is different – and this fact needs to be taken into consideration before deciding on which diet program to follow.

Your best course of action would be to speak with a medical professional or qualified registered dietitian to see what may work best for YOU based on your genetics, symptoms and other factors before allowing a celebrity endorsement, advertisement or even your best friend’s success to determine YOUR decisions.

You also may want to get in touch with your “why” – as this is the basis for every decision we make.

So Which Diet Program Should You Follow?

In my opinion, based on what has been discussed here…the diet you “should” follow is the one that makes the most sense for you based on your needs, genetics and overall likelihood that you’ll stick with it for a lifetime.

The way to ensure a positive relationship with food is to eat for optimal health as opposed to following a trend.

Your best bet is to follow a diet filled with high quality and nutrient dense foods in whatever way you can enjoy and start implementing this at your own pace and build from there.

However, if you would like some specific information about some of the recent “diets” out there, you can read a detailed review about the Paleo Diet by clicking here, the Zone Diet by clicking here, and watch the film Forks Over Knives for information about plant based diets/vegatarianism/veganism.

You can also learn more about Celiac disease by clicking here…and get more info about gluten free eating at my friend’s website here.

Take some time to investigate what’s involved in the dietary options out there and see what makes sense for YOU and what YOUR body will respond to the best – even if you try a few of them out for a short period of time and under medical supervision if necessary.

Do the research and then follow your intuition. Listen to your body…and take action from there.

This is the way to practice deliberate and conscious eating habits for a lifetime.

Have you found a diet program that worked well for you, but didn’t for someone else you knew…or vise versa? Which diet do you follow, and why?

Image credit goes to Elle.com

Start Your New Year’s Resolution NOW

New Years

As I sit and type these words, it is early October.

In less than 30 days, many people will begin celebrating what I consider to be the first of three holidays that lead to weight gain and overall poor health.

Halloween, Thanksgiving and Christmas.

And if you haven’t yet noticed, what typically follows this scenario is an emotionally driven desire to undo the damage done during this time as quickly as possible.

Now I don’t know about you, but I personally find that starting the new year with a set of unpleasant chores to be a drag.

Not to mention, the activities that usually go along with these weight loss techniques are usually extreme, expensive and are often met with failure.

So on that note, I’d like to offer a different call to action.

One that if followed, could enable you to wake up on January 1st feeling empowered, inspired and eager to start your day.

That call to action involves…

Staring Your New Year’s Resolution NOW

The idea behind starting your New Year’s resolution right now is to begin a healthy living agenda today.

There are a few ways to make this work, and all of them can be relatively easy and stress free.

The only requirements would be:

  1. Desire
  2. A realistic routine
  3. Consistency

If these three components are present, the chances of you waking up on January 1st feeling a sense of appreciation, rather than dread, are pretty high.

Desire

The truth is, when we want something bad enough, we usually find a way to get it.

In this case, if it’s a weight loss resolution that you have finally grown sick and tired of, your desire to free yourself from it will become your motivating factor.

When the desire to wake up on January 1st free from the burden of having to drop a bunch of weight becomes the loudest voice in your head, you’ll start to look for ways to take action so you don’t have to continue to deal with the insanity of the pain of broken resolutions in the years gone by.

The idea of starting your resolution NOW is to get you on a wellness program before the months of gorging happen…which will leave you in a position to already have a safe and structured exercise routine and a well-balanced nutrition program in place to help you to not behave in ways that would promote unhealthy behavior that you would be forced to “make up for later”.

It’s much easier to maintain a level of WILLpower when you are already treating yourself well than it is when you’re in the middle of being a victim of your circumstances (aka – surrounded by food and activities that lead to weight gain without a wellness plan in your life to balance out your mindset and behavior).

If your desire to start your new year feeling a sense of freedom and self-respect becomes stronger than anything else, you’ll understand the importance of taking immediate (but strategic and intentional) action to make this a reality…and you’ll do so with a healthy outlook.

A Realistic Routine

By getting started on your New Year’s resolution NOW, you are in a position (since this is more of a lifestyle shift rather than an intense clean up) to take your time and do things the right way.

When you seek to change your body “the right way”, you understand that physical activity and healthy nutrition are a LIFESTYLE as opposed to a way to practice damage control.

Your mindset is completely different as it’s focused on well-being for a lifetime. This means taking your time and finding out how to incorporate a food and fitness plan that is perfectly suited for your tastes, schedule, current level of fitness and the ability to realistically stick with it.

When this is how you approach wellness, you choose behaviors that work in your favor because you are acting from deliberate intention as opposed to reacting from a place of emotional turmoil.

Your routine becomes a realistic one that you can implement for a lifetime…which places you in a position to not have to worry so much about weight loss in the future.

Consistency

When well-being is the “goal”  in and of itself, consistency becomes natural.

This is because it’s far easier to behave in ways you are mentally and emotionally in agreement with than it is to try to force yourself to be someone you aren’t.

If you begin your New Year’s resolution NOW, you do so from a place of wanting to be well.

Period.

When this is the state of mind in which you base your diet and exercise habits off of, you are doing so from a place that represents what is most natural for you and therefore, behaving with consistency is simply a reflection of what you actually think about wellness rather than a action taken to fix a problem.

Putting It All Together

As I have discussed in just about every single post I have written on the subject of health and wellness, the way to lose weight and keep it off (unless there are additional factors involved such as medical conditions, etc) is to simply decide that well-being is the goal in and of itself.

So in regard to putting an end to the New Year’s weight loss resolution, if you start implementing a wellness program RIGHT NOW…, you will not only be free from overindulging throughout the next few months to begin with, but you won’t have to wake up on January 1st with a sense of dread about what lies ahead of you.

When you combine the desire for freedom with a realistic plan that naturally inspires consistency, you will no longer be someone in need of an article such as this one.

This is exactly what I did.

I began my journey to wellness on some random day throughout the year and by the time the holidays rolled around, my mindset was already geared toward well-being.

I simply wasn’t attracted to overindulging any longer because what I wanted more than anything was to be free from the insanity of the negativity that I would experience once the festivities were over and I had to look at cleaning up the damage I had done to my body.

It’s a disempowering way to live in general – and it’s especially depressing to start the new year off this way.

But for the last six years, it has no longer been an issue for me…and through these words, I am offering you the same wisdom I followed in the hopes that you’ll free yourself as well.

For more detailed information on how to incorporate a safe and structured wellness program into your life through nutrition and exercise, read my other posts on this blog. In them you’ll have the tools needed to get you started on how to go about healthy living the right way….and this includes mindset (the most important factor of all).

Does it make sense to start your New Year’s resolution now? Do you want to be free from this insanity once and for all?

How to Handle Those Annoying Plateaus

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It’s frustrating isn’t it?

You’ve been working so hard and doing all of the right things.

You have made significant improvements to your eating habits while sticking with a consistent workout schedule.

And for a while, you were reaping the rewards of your efforts in the form of seeing some significant results.

But now, it seems that you’ve reached a plateau.

You’re still eating right and exercising, however, the scale hasn’t moved in a while and quite frankly, you’re feeling frustrated.

So what happened? Why aren’t you seeing any further progress?

And is there a solution?

The answer is yes, there is. There are a few things you can do to bust through these annoying plateaus. Part of it has to do with your mindset while the rest involves physical action.

In this post, we’ll discuss all of these factors – which will help bring about the results you’re looking for.

How to Handle Those Annoying Plateaus

Tip 1 – Shift Your Mindset From Weight Loss to Well-Being

Generally speaking, we seem to be a results oriented society.

This means that we typically take action in response to a problem because we aren’t happy with the results we are currently experiencing.

Our discomfort in the “what is” of our lives…whether it’s career, relationships or body image forces us to make a change in our behavior…and with it, we want to see the efforts of our labor as quickly as possible (especially if we’re REALLY unhappy).

So when it comes to weight loss, when we hit a plateau, it’s especially frustrating because…

… we want what we want when we want it!

We’ve been putting forth effort in order to reach a goal (cause) and when the effects of this slow down (unwanted results), we label it as negative.

However, when we shift from a perspective of wanting to lose weight to one that reflects an overall desire for well-being…then instead of focusing on the results, we connect to the process.

The difference is being present as opposed to looking to the future for some means of happiness.

The ‘agenda’ behind the desire for weight loss is –

“I’m unhappy with where I am now and I want things to be different as soon as possible”; whereas from a desire for overall well-being, it’s more like “I know I’m doing all of the right things and this will inevitably lead me to a desired result. In the meantime, I’m feeling pretty good about how I am treating myself and what I have done so far on this journey”.

So when it comes to hitting a plateau, take a look at the mentality behind your feelings of frustration and see whether or not you’re focusing on results vs. actually becoming the change you want to see in your body.

Tip 2 – Change Up Your Workout and Confuse Your Muscles

This is a pretty easy tip.

The truth is that the body quickly adapts to the amount of stress being placed on it with exercise. This means that in order for it to make the physical changes needed to produce a new result, it has to work harder to adapt to the new demands being placed on it.

An exercise routine should be changed about every three to four weeks once you have become acclimated to your current workload. Exercise should be challenging, even if safe and structured.

Whether you’re doing cardio or strength training workouts, you’ll want to make some adjustments.

There are a few ways you can do this:

  1. Increase the duration (length of time – whether more often or longer workout sessions).
  2. Increase resistance/ intensity (heavier weights or add high intensity intervals).
  3. Rotate equipment (different equipment often allows for a variation of movements and muscles being specifically targeted).
  4. Alternate lifting methods (one day do slow motion training, the next go for speed and agility, etc).

It’s important to keep the body guessing when you want to see changes. The idea, however, is to be mindful and make these adjustments using proper progression while listening to your instincts and knowing the difference between ‘good and bad’ pain.

Tip 3 – Change Up Your Diet

In a similar manner to tip 2, your body can also get used to the same foods if eaten day in and day out.

Variety is the spice of life, and this also relates to nutrition for weight loss and can keep you from getting bored with your diet as well.

Consider experimenting with new recipes and fresh produce. Each fruit and vegetable offers its own unique set of health benefits – and this is a creative and fun way to keep from getting into a slump, both physically and physiologically.

Tip 4 – Check With Your Doctor

If you find you’re doing all the right things, have followed the previous three steps and you’re STILL having a hard time losing additional weight, it may be time to visit your doctor to see if there could be a medical condition to blame.

There could be any number of reasons as to why you may be holding onto additional weight such as hypothyroidism, certain medications and/or food allergies.

If you’ve been doing everything you know how to do and you’re still experiencing the effects of a plateau, I would suggest getting some blood work done to see if this could be the culprit.

Just Give it Time and Stick With It

Hey, I know plateaus are frustrating.

I’ve experienced them and so have many others I’ve spoken with as well.

I have personally followed the advice I am dispensing here, which is why I know it work.

You just have to stick with what you’re doing and remind yourself that this is a lifestyle you are creating as opposed to establishing a result that isn’t happening as quickly as you would like.

It’s simply a matter of shifting your mindset and making adjustments to your physical efforts along the way to keep your body working in an effort to produce change.

Have you ever gotten frustrated over reaching a plateau? Have you tried any of these suggestions?

[Ask Dana] – Motivation for Weight Loss and Strengthening the Lower Body After an Accident

questions and answers in wood type

In response to numerous requests, this month I am going to start answering your specific questions.

This will be the first of a new series titled “Ask Dana”.

I want to make sure you are getting the information you’re looking for, so I encourage you to contact me with any specific questions you have about health, fitness and wellness and I’ll be sure to answer them as quickly as possible.

This month, I’ll answer a couple of the questions I have received so far, however, the answers will contain information that will benefit anyone involved in a health and fitness program.

Ask Dana – Your Questions Answered

Question 1:

“I’m a 14 year old female and weigh around 11 stone (154 pounds). My goal is to lose weight by next May because I’m going on a netball tour to Malta with school and I need confidence to be in a bikini in front of friends. But at the moment I’m a heavy emotional eater and when I do start a diet I lose motivation so quickly.
Do you have any more tips that I can use to help me achieve my goal and to improve my self esteem?”

Answer:

Given that at the time of this writing, it is late September, I can assure you that you have plenty of time to lose a respectable amount of weight safely and properly by next May.

This is the good news.

I can give you simple tips about how to incorporate a realistic nutrition and exercise program into your life that you can start implementing today.

However, what will require the most amount of attention, in my opinion, is the emotional eating and lack of ongoing motivation. So on this note, this is what I’m going to focus on first.

As far as emotional eating goes, I will recommend doing two things:

  1. The next time you catch yourself emotionally eating, be in the present moment and investigate what your exact feelings are while you are doing it.  Ask yourself what problems (you think) the food will solve. Feel every possible emotion you can and write it all down. The idea is to be aware of what you are doing and why you are doing it. This way, you will begin to recognize your patterns and will therefore, develop the ability to confront them as they begin to arise…which is much easier than trying to fight them once they take over completely.
  2. Ask yourself how you would prefer your eating habits to look like. How would someone who really cares about themselves eat? What kind of person do you want to be? Write these answers down as well.

Taking a good, hard look at your patterns involves a lot of work. It requires having the courage to face who you are and why you do the things you do. Then you decide what kind of person you want to be and what that individual would do if faced with the emotions you are experiencing.

It’s an exercise in taking a step back and assessing how you react to your thoughts. Doing this allows you to become a witness to yourself. You are then in a position to start taking action by behaving in ways that would most resemble the “you” you would prefer to become.

If you take this route and do this work, I can promise you that you will learn how to combat emotional eating for a lifetime.

As far as how to begin today, I would recommend starting a nutrition and fitness program that you would enjoy. Anytime you find pleasure in an activity, you are far more likely to stick with it and motivation comes naturally. You can read this post for some easy to follow motivation tips as well.

There are several workout options available through different posts on this website – and range anywhere from walking to chair exercises to following along to workout videos that incorporate strength training techniques. There are some useful workout moves in this post as well as this one. Just click on the links in this paragraph and decide what you would like to do.

Lastly, exercise like a beginner if you ARE a beginner – and follow the safety tips in this article.

You can also click on the links further down in the post for some information on how to eat healthy without following a diet. There are some fun ways you can incorporate sound nutrition into your life, such as healthy pot lucks and getting creative in the kitchen using high quality and nutritious ingredients.

I would also mention one last thing, and this is important…

What you see in the mirror may not be what others see. It’s pretty normal for most of us to be harsh and critical of ourselves while those around us do not see the negative aspects of ourselves that we focus in on.

I also want you to read a post about how the image of health and fitness can sway a person’s opinion of what healthy living looks like. If we were to stop comparing ourselves to the models we see everywhere and instead, base our decisions on living a life that consists of well-being…you will be in a body you will never feel the need to “fix”.

Please leave a comment below and let me know if this answered your question. I am hoping to help you to never have to be in this position again. This is true self-empowerment.

Question 2:

“What can I do to strengthen my legs and thighs. Had a motorcycle accident two years ago. Can walk, but nerve damage in my feet and equilibrium problems from brain injury make it difficult to do some/many things… And have gained 40 lbs!”

Answer:

Well, first of all, I’m happy you are ok – and I’m sure your loved ones are as well.

However, as far as answering your question, I will have to keep it general. The reason is because in the presence of a medical condition, your best (and safest) bet is to get specific medical advice from either your physician, a physical therapist (preferably one that you worked with post accident), or someone who is specifically trained in special populations and post rehabilitation exercise programming.

But for now, here is what I can recommend:

  1. Walking is a wonderful to help build strength. It’s extremely functional and since this is an activity that you will need to use on a day to day basis, it will not only help you to lose weight, but it will also benefit you in regard to being able to take care of your normal daily activities with ease. Click on the link in the 1st answer I had given in this post for more information about the benefits of a fitness walking program.
  2. Eat healthy. I know it sounds simple and this is because it is. Follow a diet filled with high quality, nutrient dense foods and keep your blood sugar stable. If you can, schedule an appointment with a well-qualified registered dietitian to see what nutrition plan might be right for you and what foods may influence or interfere with any medications you are taking, if any.
  3. Stay hydrated by drinking plenty of purified water and eating foods that have a high water content (such as fruits and vegetables). I will include links to a few other posts with more specific information on how to eat for health and weight loss below. If you aren’t in a hurry and are willing to do this the right way, you will lose the weight slowly, but safely and the effects may be more of a permanent solution – and one that won’t re-aggravate your injuries.

Check out these articles for more general information on incorporating a good sense nutrition program into your life:

I hope this helps. Please feel free to leave follow up questions in the comments section.

Future Question and Answer Posts

I am going to be answering questions at least once a month.

I’d love to answer yours, so if you have any, let me know through the contact form on the website.

Do you have any questions you want answered?