5 Diet Mistakes to Avoid for Weight Loss Success

With all the fad diets and “miracle” weight loss products out there, it isn’t surprising that people are still overweight and left wondering what they have done wrong. Conflicting methods have sent people into a flurry, trying to figure out how to get their figure back! So, let’s clear up all the misunderstandings and get you on the right track to losing weight permanently. Here are the main 5 diet mistakes that people make, and that you must avoid if you want to lose weight and keep it off.

raleigh nutrition1) Skipping Breakfast

First and most importantly, skipping breakfast, is not going to get you slim and trim. In fact quite the opposite is true. Breakfast is the primary meal that gets your metabolism functioning correctly for the day and literally sets the tone for how well you eat during the rest of the day. If you don’t eat breakfast, the blood sugar drops drastically by mid- morning leading to impulsive snacking throughout the rest of the day as your body attempts to regulate its glucose levels. Additionally missing breakfast causes you to eat more at night as your body tries to catch up on missed calories, which end up turning to fat while you sleep. Rather eat a high protein breakfast such as 2 boiled eggs with berries and yoghurt, or at the very least a handful of nuts, if you struggle to eat a large meal so early in the day.

2) Healthy Foods

This seems a bit strange, but we are merely referring to the portions and amounts of healthy food. Just because a certain food you eat is healthy, doesn’t mean you can eat as much of it as you like. All foods have calories, even the healthiest ones like veggies and will affect your weight if you eat too much. As with everything in life, and as your grandmother always told you – moderation is key.

3) Liquid Calories or Empty Calories

Although liquid diets are all the rage, as they seem to be less harsh on the digestive system, liquid calories can actually be a hindrance to your weight loss plans. Why? Well, it’s because they don’t fill you up. Additionally drinking juices, tea, coffee, alcohol and other calorie filled beverages can actually cause you to gain weight, as you don’t realize how many calories you are actually consuming. Liquids tend to quench the thirst and do not have any effect on your hunger, so you tend to eat the same amount you always do, thereby adding to your daily caloric intake.

4) Diet Sodas Nutrition

Diet drinks are perhaps the most commonly misconstrued notion of being healthy that there is. The thinking is that diet drinks have fewer calories, therefore, they will not cause you to put on weight. The truth is that diet drinks are actually causing your sweet tooth to get worse, as artificial sweeteners are as much as 13 thousand times sweeter than sugar, however the body is not getting the calories associated with the sweetness, so your brain is hardwired to keep craving sweet things until its calories are replenished.

5) Unconscious Eating

This is a common diet mistake that most people make because as indicated by the name, they don’t realize they are doing it. If you nibble on something while you are reading, watching TV, chatting to a friend, or working on the computer, pretty soon, you have finished an entire bag of crackers, or emptied the bowl of crisps without even noticing. That’s a lot of calories! Instead, make sure you don’t give in to picking at snack bowls, resist the urge to clean the last few morsels from your child’s plate, or sitting down to watch a movie with snacks.



10 Foods To Avoid This Holiday Season

4 Harmful Effects of Sugar

It would be fair to assume that many people love sugar and sweet foods. Processed sugar is in many products and is also a key ingredient for baking. However, what most people don’t know is that sugar is amongst the worst ingredients to put into the body. The chemical reaction of sugar in your body acts as a poison. Here are 4 harmful effects of sugar on your health.

Nutrition Raleigh

1. Leads to obesity

Added sugar may lead to excess weight gain. Although sugar may enhance the flavor of breakfast cereals, sodas, fruit drinks, jams, condiments, jellies, ice cream, yogurt, cakes and desserts, it also adds a lot of calories. After consuming food, your body breaks down the food into glucose (a simple sugar), your liver may lack space to store the excess sugar. The excess sugar is converted into fatty acids and later it is stored as fat. Recent studies showed that excess sugar intake may increase opioid receptors or brain chemicals related to pleasurable feelings. These pleasurable feelings in turn, encourage people to eat more sugar and this leads to weight gain.

2. Causes cancer

In the year 1931, German biologist Otto Warburg won Nobel Prize’ for his research on cancer. In his research, Warburg found that cancerous-tumors fueled their own growth through metabolism of glucose (digested sugar). The body turns the carbohydrates into glucose. Glucose is the primary source of energy for major body processes’. In general, glucose is not dietary villain. However, when you consume lots of much sugar, from soft drinks, processed-foods and sweet drinks, it becomes dangerous. Complex carbohydrates like whole grains and vegetables provide slow stream of the glucose for your energy . These carbohydrates are known as low glycemic. The refined carbohydrates like sweet beverages and processed foods digest rapidly, leading to dramatic fluctuations in the blood glucose levels; they are high-glycemic foods.

Your pancreas works with the digestive system to create insulin, which helps in metabolism of glucose. Whenever you eat carbohydrates, pancreas releases the insulin to break all carbohydrates down into glucose that fuel your body cells. If you consume too much high-glycemic foods, the pancreas is overworked and this means it can’t keep up with demand for insulin, . This allows glucose to build in your metabolism. Insulin-resistance increases the risk of certain diseases such as diabetes, cancer and heart disease.

3. Depresses the Immune system

sick childToo much sugar depresses the immune system by preventing Vitamin C from doing its work. This vitamin is an essential part of the immune system. Your white blood cells need high levels of Vitamin C within the cell structure in order to fight bacteria and virus. On the other hand, sugar has a chemical composition similar to Vitamin C. When you consume a lot of sugar, the sugar floats around your body. The sugar takes the place of Vitamin C in entering the cells, which doesn’t leave any room for Vitamin C in there.

4. Emotional issues

Effects of sugar can also be experienced emotionally. Anxiety, increase in PMS symptoms and extreme lows and highs in emotions are possible side effects of excess sugar consumption. Depression is also very common in people with a strong sugar addiction. Too much sugar can trigger chronic fatigue, irritability and binge eating.


5 Diet Mistakes to Avoid for Weight Loss Success

10 Reasons to EAT MORE Pumpkin

Triangle SPine center
Pumpkins grow in all shapes, sizes and colors. The nutritional benefit of this fruit makes this extremely important to our diet. You can pick pumpkin leaves and flowers and add them to your salad, or cook them like spinach. Pumpkin can be boiled, baked, fried, roasted or even eaten raw. Raw pumpkin seeds have more nutritional benefits than roasted ones. Here are the top 10 reasons why you should add pumpkin in your diet.

1. High in fiber
Eating pumpkin can help you meet your daily fiber needs. 1 cup servings of pumpkin puree contains 7 grams of fiber, women need 21-25 grams of fiber a day, while men need 30-38 grams. This means, one serving meets 18-33% of your daily needs. Getting more fiber in your diet may help lower risk of heart disease by decreasing cholesterol levels. Fiber also improves digestion by alleviating constipation and helps you feel full faster.

2. Good for your eyes
1-cup serving of pumpkin contains more than 7 times the daily value of 5,000 IU for vitamin A. This vitamin is essential for vision. Vitamin A is also needed for a healthy immune system and assists with proper functioning of lungs, heart and kidneys.

3. Source of beta carotene
Pumpkin is also a rich source of beta carotene, which is an antioxidant that protects your cells from damage by free radicals.

4. Rich in iron
Iron deficiency is a major nutritional concern all over the world. This problem affects about 80 % of the world’s population. Eating pumpkin can help you meet your daily iron needs. One cup servings contain 3.4 milligrams of iron. Men need 8 milligrams a day, while women need 8-18 milligrams per day. Iron plays an important role in the body; it aids in making of hemoglobin and transports oxygen throughout the body.

5. Treats Intestinal parasitic worms
A combination of pumpkin, onions and soymilk makes a remedy for parasitic worms in the digestive tract.

6. Depression treatment
Depression can be caused by chemical imbalance. A chemical that the body makes from tryptophan called 5-HTP (5-hydroxytrypophan) regulates behavior. It has a positive effect on mood, anxiety, pain and appetite. For mild to moderate depression, 5-HTP can be an effective treatment. Pumpkin seeds are a dietary source of tryptophan, which the body uses to make 5-HTP.

7. Prostate health
Pumpkin has been shown to help men with benign prostatic hyperplasia, or BPH. BPH is health condition that affects men over 50 years. BPH causes enlargement of the prostate gland and results in various urinary symptoms. Pumpkin helps reduce the effects of BPH by inhibiting testosterone-induced prostrate growth.

7. Improved sleep
Pumpkin reduces overactive bladder in women, resulting in better sleep since fewer trip to the bathroom are made. Better sleep improves your overall health.

8. Source of Zinc
Pumpkin contains a fair amount of Zinc, which, along with calcium and other vitamins from pumpkin, helps protect bones from fracture when we fall.

9. Improves brain function
Pumpkin seeds are useful in treating children with learning disabilities. Many people consider pumpkin as a brain food due to the high magnesium content. Magnesium deficiency can slow down brain function, which leads to learning problems. Pumpkin being a rich source of magnesium has positive effect on the brain, which helps improve learning disorders.

10. Promotes hair growth
Pumpkin is loaded with essential nutrients. These nutrients promote healthy hair. In fact, eating pumpkin seeds is a natural remedy for hair loss.


4 Harmful Effects of Sugar

Top 10 reasons to hire a Personal Trainer in Raleigh

Raleigh Personal Training

Raleigh Personal Training

Recently there has been a high demand for Raleigh personal training programs. This is probably due to the fact that today’s generations have become conscious about their health, both young and old. It does not matter whether you are starting out or you have been into training for some time,  we all need a little help in the fitness world. There are quite a number of reasons why people work with Raleigh personal training, with the following being the top 10 reasons to hire a personal trainer.

Top 10 reasons to hire a personal trainer
1) Convenience
You may have joined  your favorite gym or fitness center for training program. However, you may face the inconveniences of the distance that you have to travel to and from the gym. By hiring a personal trainer, you can bring all that to an end since the trainer will coin a flexible routine that will enable you get faster and lasting results.

2) Cost effective
Many skeptics may preach that taking a Raleigh personal training program may be expensive in a way, this is not true. You tend to receive less than you actually should when you invest in an expensive home gym equipment and cannot use them to your advantage. For the same capital or even lower, a personal trainer can work with you until you get to the next level of fitness.

3) Accountability
It is a common fact that humans need to be held accountable for the choices that they make on daily basis. In this case, personal training is not an exception. It is worth noting that a personal trainer will review your progress at every instance, and better still, monitor your diet and physical growth. Therefore, a personal trainer is there to keep you accountable.

4) One-on-One training
By hiring a personal trainer, you are obliged to enjoy the personalized attention given by him or her. Typically, you are in a position to get the best fitness strategies for your situation. More importantly, is that you get to lower the risks that you may encounter while training. An intuitive Raleigh personal training is meant to provide you with the correct mindset needed for training.

5) Encouragement
We are all entitled to face defeat and get discouraged in our endeavors. It is therefore important to have someone behind our back to encourage us with the spirit of pushing on. A personal trainer can solve this out, and by boosting you with self-confidence, this will bring an incredible results in your workouts.

6) Consistency
Most of us find it difficult to maintain our workouts while at the same time sticking to our daily routines. For this case, you tend to come up with excuses in order to bypass personal training. However, with the help of a personal trainer, you will be able to schedule regular appointments and get used to the training programs.

7) Safety
Most training equipment requires instructions for use. For instance, you may be unsure on how to use the chest-press machine at the gym. A personal trainer will therefore show you how to exercise safely, the do’s and don’ts and the proper use of exercise equipment.

8) Challenge
In order to keep on positively, some of us need to be challenged. In this regard, you may feel that you are already physically fit. However, hiring a Raleigh personal training will help bring on the challenge, because you might also want to beat your trainer’s six pack.

9) Nutritional plans
With the vast knowledge in which trainers are embodied with, your personal trainer comes in handy when it comes to matter of meal plans. If you do not have time to check out for recipes, then your personal trainer can assist you towards a correct eating plan lest you starve.

10) Learn discipline
In every training aspect, we need to be disciplined in order to be successful in the end. A personal trainer will give you that extra push you will need in the beginning, and ensure that you are on track. Thus becomes easier for you to reach your training goals.

Finally, from the above top notch reasons as to why you should hire a personal trainer, it is evident that the positivity with which it brings along makes Raleigh personal training a must have program. Nothing comes easy, hence, with an assistance from a personal trainer, you have a chance of excelling in your unique way.

Triangle Spine Center Now offers Personal Training that may be covered by your Insurance.  Call to schedule your session today! 919 957 3600


10 Reasons to EAT MORE Pumpkin