God, Diet, Fitness and Weight Loss

As the 4th leading cause of death among African American prostate cancer is a serious concern to us. I have found some promising news on the web that can help us reduce the risk of prostate cancer and it is something that we have discussed all along. Eat a healthy diet. Particularly we need Omega 3 fatty acids in our diet. Read these clips and check out the evidence.

clipped from by120w.bay120.mail.live.com

Today in Cancer Care & Prevention

African-American Men and Prostate Cancer Risk

Prostate cancer is the fourth leading cause of death in African-American men. Because of this increased risk, the American Cancer Society recommends that black men discuss testing for prostate cancer with their doctors beginning at age 45, or at age 40 if they have had relatives with the disease.

Learn more about the importance of early screening in African-American men.

Omega-3s May Help Protect Against Prostate Cancer

Eating fish high in omega-3 fatty acids at least once a week may reduce the risk of developing advanced prostate cancer, even in men at genetic risk for developing the disease, according to new research.

Learn more about this study.

While we need to protect ourselves from prostate cancer by our healthy diet, fresh air and regular exercise while we drink plenty of water, we understand that this helps us in other ways as well. You see the number one cause of death in America is heart disease. Mayo clinic suggest that this same healthy diet that reduces risks of prostate cancer also reduce the risks of heart disease and hypertension.

clipped from www.mayoclinic.com

Dietary sources of omega-3 fatty acids include fish oil and certain plant/nut oils. Fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), while some nuts (e.g., English walnuts) and vegetable oils (e.g., canola, soybean, flaxseed/linseed, and olive oil) contain alpha-linolenic acid (ALA).

Evidence from several studies has suggested that amounts of DHA and EPA in the form of fish or fish oil supplements lowers triglycerides, slows the buildup of atherosclerotic plaques (“hardening of the arteries”), lowers blood pressure slightly, as well as reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known heart disease. However, high doses may have harmful effects, such as an increased risk of bleeding. Although similar benefits are proposed for alpha-linolenic acid, scientific evidence is less compelling, and beneficial effects may be less pronounced.

Ultimately we make the same recommendations as always. Eat a healthy diet of fresh fruit and vegetables (at least 9 servings daily), whole grains, nuts and beans. Eat lean meat, fish and poultry to equal about 10% of your daily calories. Drink plenty of water and natural tea. Avoid sodas and other processed drinks. Even avoid all processed foods including sugar, flour, rice and pastas. Choose the whole grain or raw options.

Get plenty of fresh air and exercise regularly. Above all see your doctor regularly. We can live longer healthier lifestyles if we choose to replace the bad habits with life saving habits that God gave us from the beginning of time.

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Motivation For Healthy Weight Loss.

It is not easy to stay motivated all the time during a healthy weight loss program. You are often tempted to go back to your old eating habits or to miss works outs. Many people around distract you from your program. To be successful you must stay motivated. Here are a few tips to keep you motivated to meet your weight loss goals.

Have Fun

The most important thing you can do in your weight loss program is to have fun. There is nothing worse than doing something that you do not enjoy and that will quickly eleminate any motivation you have at all. Make your work outs different and fun. Pick up activities you always wanted to do. Having fun is the most underestimated motivator and ironically, it is the most potent. Having fun creates enthusiasm and helps you keep going even when you see no results.

Visualize

Your weight affects various aspects in your life. It makes you feel good and more confident, reduces health problems and other ailments. You have your own “whys”, visualize them. Feel as if you are already experiencing the benefits. Visualize how you would look, walk, talk being slim? As you increasingly visualize the successful you, you feel the results and you become the results and are therefore motivated to keep going.

Weight Loss Partner

Whether they are an accountability partner, someone who is working out with you, a weight loss coach or just someone you just talk to; sharing your goals with others will increase your chances to succeed while on a fat loss program. Even a support group can be helpful. If you can’t find a group, join one on the internet. People pursuing the same goal will keep you motivated. Please do not seek condolences, but motivation, success stories and tips. Those will get you inspired!

Set Realistic Goals

Some goals are unattainable and unacheivable. This will only discourage you because you may feel as you failed. Make your goals realistic and your activities realistic. If you can only commit 30 minute a day to your exercise program fine. Follow a fixed routine with regular exercise and a healthy diet. Create positive goals by doing the activites that you can and will commit to until you achieve them.

Write and Review your Goals 

Write it in your dairy, journal or stick it on your mirror so that you see it every day. This will constantly remind you and reinforce your goal. Review your goals, keep a track of your weight and analyze what you could have done better.

Reward Yourself

Rewarding yourself helps keeping you motivated. Your rewards should be realistic and meaningful. You should reward yourself when you reach your set limit like go out for movies or buy something for yourself. Your rewards should not go against your healthy weight loss program. Do not eat extra sweets or skip a workout as a reward. This only sets you back.

Motivation is the driving force to any healthy weight loss program. It “glues” together the other components you are utilizing: a healthy diet plan, nutritional vitamin supplements and an regular exercise program. To sum up, you should think about the end result every day and visualize the benefits.  By developing a program that is motivating you set yourself up to succeed at meeting your weight loss goals.

Be Blessed. Be a Blessing.

Coach Louis

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