A healthy cascade exercising regularly leads to better stress management and sleep

A healthy cascade exercising regularly leads to better stress management and sleep which leads to better food decisions to more energy less chronic disease and so on if it's weight loss you're after that's easy conceptually don't eat as much and move more the problem is it's not so easy keeping up this energy balance in the real world in industrialized countries we are surrounded by a limitless supply of inexpensive tasty super-sized,high-calorie food the other side of the energy balance equation ie activity has also changed as our generation has a severe case of sitting disease nightly, TV commute spectacular video games moving sidewalks and most of us now are sitting knowledge workers our culture pushes us towards the easy button instead of making our days harder on the other another side of the equation think, it's important to remember that eating, is grand food brings together families builds communities and gives us health.

so you can eat like a caveman or use a scoring system or it's prepackaged or famous doctors take or whatever and I suppose my two messages with macronutrients are one I think we spent too much time and energy focusing on them and two it's more about quality than quantity low-carb well carbs can be healthy in their complex form fruits veggies legumes whole grains and not so healthy in their simple form like free sugars,

what about high protein diets again it's more quality than quantity protein can come in different packages with different health effects so say comparing a high salt ham state versus a salmon steak or lentils or a handful of almonds most data points that if you eat healthy protein white meat nuts beings fish you do better especially if it is spread throughout the day perhaps most importantly at breakfast there are also some tights showing good results in people with disease so the DASH diet dropping high blood pressure by five to eleven millimeters of mercury or low glycemic index diet dropping,a1c the measurement for blood sugar over time in people with diabetes by 0.5 percentage points many of our patients have high cholesterol and dr. David Jenkins and his colleagues here at the University of Toronto have shown they can reduce cholesterol by 35% with the portfolio diet the data for vegetarianism.

I can't stop eating those things my final behavior is more of an attitude 80/20 so if you're making the healthier choice eighty percent of time and your 20% is not too high cal I and you should be thrilled I've been a piece of dark chocolate a good meal out some pie we're into this for the long-term so I'm not looking for perfection I'm looking for consistency so, in the end, I hope I've got you to think a bit differently about how you eat instead of investing in a single diet aportfolio behaviors small tweaks big changes single ingredient foods multi ingredient and processed foods dinner at home self-awareness depending less on constant willpower more and tweaking your week to make mindless healthy eating more likely my final point is more about health at every size and you know I get that people want weight loss and obesity is a risk factor for disease but honestly if my patients can work with their factory settings to be more mindful of their eating move more bit more self-love and start thinking more about what's healthy to eat rather than what not to eat.