The concept of getting lean
becomes more important as we age. The aging process lends itself to gaining
additional body fat due to the natural reduction in hormones, activity levels,
increase opportunity for greater intake of processed foods, and loss of lean
muscle tissue. This process makes us
more susceptible to gradual weight gain and diseases associated with obesity- hypertension,
heart disease, diabetes, cancer, depression, and sleep disorders. The negative
effects of aging can be offset by achieving leanness in body weight and body
fat. The diet we select to eat can help
us get lean and age gracefully.
But before we get started with
the steps to take towards leanness, it is important to establish the right
mindset. We understand the value of the physical needs and benefits of leanness
to our general health. However, to maintain the drive and commit to the process
of achieving a healthy body, we must have a greater purpose than just achieving
a physical outcome. Our drive has to come
from a spiritual purpose. We have to want better health in order to pursue the
things of God and not just a pursuit for a carnal end. It is this mentality
that will make our efforts more meaningful and lasting. ( 1 Cor. 9:25)
To reduce body fat and obtain a
healthy weight start by assessing your current diet. How often do you eat? What
foods are you eating consistently? How often do you eat out? And where are you
eating out?
How many serving of fruits and
vegetables are you eating? How much meat do you consume? The grains that you
eat, are they whole grains or refine grains? These questions will help you
identify areas in your diet that can be changed or improved.
A nutrient dense diet can
promotes leanness, and has the following components: it is mostly a plant-base diet,
utilizes whole grains, low to moderate intake of animal base protein sources,
has a good amount of plant base proteins- beans, lentils, nuts and seeds,
adequate fluid intake- mostly purified water, plenty of leafy green vegetables
and bright colored fruits and vegetables, healthy fats- olive oil, almond oil,
peanut oil, avocado, coconut oil, and seeds and nuts, and very little processed
foods, if any at all.
Aim for a salad at every meal or
at least two large salads a day. The salad is the easiest way to increase your
intake of vegetables. It is also an opportunity to creatively add high nutrient
dense foods to your diet. For example, have a salad with two to three cups of
kale and spinach and add cucumbers, peppers,
onions, chic peas, dried or fresh fruits like cranberries or sliced apples,
walnuts, with a garnish of feta cheese, and Balsamic oil and vinegar dressing.
The possibilities are endless with salads.
Always add a regular fat salad
dressing to your salads to enhance the absorption of the vitamin, minerals and
antioxidants found in vegetables. Portion out the amount of salad dressing used
to help control the calories provided- 1-2 tablespoons is sufficient.
Vegetables are naturally low in calories and high in nutrition, making them a
perfect food for achieving leanness. The
high fiber content in vegetables, fruits, beans, and nuts, also retards hunger
and makes you feel full longer lessening the chance of overeating or giving
into food cravings. As you increase your fiber intake you should increase your
water or fluid intake as well to help avoid constipation and stomach upsets.
Water contributes to the feeling of fullness too with zero calories.
Eat three main meals daily and a high
protein snack before bed. Your meals should be evenly spaced four to five hours
apart. This helps induce a fasting effect on the body, which allows the body to
mobilize body fat for energy, promote cellular healing, and rest to the various
organs and hormonal systems of the body. Your meals should consist of 25-30 grams of a lean protein source- beans,
lentils, fish, or chicken, 1-2 serving
of whole grains- ½ to 1 cup of wild rice or Quinoa, or a medium to large sweet
potato, 5-10 grams of a healthy fat- 1-2 tablespoon of olive oil base salad
dressing, 2-3 cups of vegetables. The evening snack could be a whey or
plant-base protein smoothie sweeten with fresh or frozen fruits. This snack will
help provide the protein you need for muscle maintenance and synthesis while
you sleep.
Finally, limit how often you eat
out. The more you eat out the greater the chance of overeating and adding
excess calories to your diet, which contributes to weight gain and obesity. If
you must eat out stay within the above meal planning idea- a large side salad,
a lean protein source, a whole grain, make fresh fruits your desserts, and
water your primary drink. This will help keep you from consuming high amounts
of calories, fat, and sugar when you eat out. Another good habit to start is to
visit the website of the restaurant you intend to go to and see what healthy
options they have before you get there. This way you can stay in control of the
amount of calories you take in and the quality of the foods you eat.
We do not have grown heavier and
sicker as we age. We can get leaner and healthier instead. However, this will
take effort on our part, both spiritual and physical. We will need to have the
greater vision of changing our lives not just for ourselves, but to be able to
contribute to the work of God or doing our part in that work. This mindset
provides greater focus, energy, and motivation as we strive to make changes in
our eating habits for something greater. This motivation will help us in
selecting the best diet that promotes weight loss, body fat reduction, and
lessen the risk of acquiring chronic diseases. A nutrient dense diet is able to
provide all these benefits and vibrant energy as we grow older gracefully.
Shalam,
David Zarach
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