Thursday, August 07, 2008

Putting On Healthy Weight

The desire to shed extra baggage and firm up is a goal for lots of folks, but not everyone.  If you’re underweight for

your body structure and have started your program to PUT ON healthy weight, or if your current weight is in good range, but you want to transform it into healthy proportions of skeletal, muscle, and fat; this tip is for you.

 

In addition to building your major and skeletal muscle groups through your fitness program, developing healthy eating habits (including what you eat and how you eat it) are essential.  Here’s why:

 

If you’re significantly underweight, chances are you may have a weak digestive system.  A healthy digestive system is what makes absorbing and using the nutrients in the foods you eat possible.  Being at a healthy weight doesn’t guarantee that your major organs are working well, but getting up in the normal range does improve your chances of regulating blood sugar and insulin levels and avoiding osteoporosis – and this means a lot for your overall health and longevity.

 

Building and maintaining healthy cells (including muscle cells), means supplying them with a steady stream of healthy nutrients. And you need all your organ systems, including your digestive tract and liver to function at a high level in order to achieve this.  Nourishing cells for growth and maintenance begins in the digestive tract.
 
Here are a few simple things you can do to ensure optimal digestion:
 

1.       Chew your foods until liquid.

Especially if you are underweight and your digestive system is weak, by chewing your foods until liquid, you take burden off of your digestive organs and increase the likelihood that most of the nutrients in the foods that you eat make their way into your bloodstream.

 

2.       Eat at rest, not on the go.

Being physically active or emotionally upset while you eat diverts blood away from your digestive organs and to your skeletal muscles and nervous system. Optimal blood supply to your digestive organs is crucial to keep them functioning well.

 

3.       Ensure regular exposure to friendly bacteria.

Having healthy colonies of friendly bacteria in your digestive tract is critical to optimally break down and extract nutrients from the foods you eat. Easy fix?  Eat yogurt every day.

 

To keep your liver healthy, avoid regular consumption of alcohol, deep-fried and sugary foods, and acetaminophen (Tylenol).  Regular exposure to these substances can impede liver function and even cause injury to your liver cells over time.
 
In addition to doing simple things to maximize digestive tract and liver health, gaining healthy weight means getting those extra calories from healthy, nutrient-rich foods. 
 
Foods like sweet potatoes, organic eggs, avocados, olives, and yummy smoothies made with nut or soy milk are all good choices for promoting growth and providing your cells with health-promoting nutrients. Raw, organic nuts are also good choices, but it's best to eat only about a handful of nuts per day since eating more than that on a regular basis can lead to a decrease in digestive efficiency.
 
Adding extra protein to your diet does help build skeletal muscle mass, but you don’t want to overdo it.  Aim to consume about half your body weight in grams of protein.  So, that means if you weigh 150 lbs, consuming 75 grams of healthy protein per day is right on track.

25 comments:

Christopher said...

Hey Tony,

Interesting article. Reflects back to a time when I was underweight. I weight 110 lbs to 120 lbs in high school and in college, I started out weighing 130 lbs. I had an intense workout system from being in martial arts and I ate like a horse (I could eat a whole large pizza and not gain a pound).

I was fortunate enough to have had a roommate that was on the college football team but was also studying nutrition. I told him I wanted to gain weight and so he put me on a food diet that was alot different than I was used to along with taking a protein supplement and, believe it or not, drink beer.

I was able to gain 30lbs and expand my muscle mass through the workouts that he gave me. It worked but we're talking back in 1988 and 89. Seeing what you're saying means that the science and the knowledge have greatly expanded, or, I was counseled by an idiot.

Either way, I was able to gain weight and was at a great weight until later. As I got older, I became a fat guy.

So I've been a super skinny guy, a super fit guy, a fat guy, and a super fit guy again. I've ran the gamut so I seriously can say that I understand the feelings of the underweight, the good weight and the overweight. How many people can say that huh? Not that I'm proud of it, both were unhealthy, being fit is the best way to go.

Christopher Ortega
chris@chrisortega.com
(menelaus) in chat

Khashayar said...

Dear Tony,

Though I only recently discovered your blog, I've alrady been through everything you have posted. Now one of the things I love the most about your blog is the food tips you write about every once in a while. Your tips are absolutely of great value to me as I keep looking for informative tips to adjust and improve my diet. (For example what you said about Protein consumption in this post was just what I really needed to know. Thanks for that.)

By the way, I finished P90X Core/Synergestics an hour ago and you know what? It's already one of my absolute favorite work-outs. Thank you so much for that as well.

Khashayar from Toronto.

nick from NY said...

Yo Tony,

Mmmmm ... avoid fatty, fried foods, sugary foods, alcohol, and OMG Tylenol! I think you eliminated more than half the country with that one statement, my good man! Anyway, great advice once again! I'm also a big proponent of digestive health as it relates to body weight and overall fitness. We all definitely need to form a healthy and productive relationship with the food we eat, and that relationship should be as natural and smooth as transitioning from warrior one to two and back;) I, personally, am a big believer in probiotics, especially bacteria called lactobacilli GG. You can get it over the counter in pill form by the name of Culturelle, great stuff. They've been using it over in Europe for a long time now with great results. But keeping the food intake clean and nutritious is probably the best thing you can do for yourself--and great point on the protein intake, we really don't need a heck of a lot of it.

Oh, Tony, awesome appearance on QVC the other night. I was watching with my dad, who is a doctor. He couldn't believe the size of your arms and how good Traci looks after 4 kids. My answer simply was, they did the X.

Arrrgh!

Nick

Zach McIntyre said...

Thanks for the tips, Tony! I'm currently on the eleventh week of the challenge and have been wondering about diets. Hopefully these ideas will help me with the program.

I think Nick (the above post) said it right. Eliminating alcohol, fatty, fried, sugary, and Tylenol eliminates a lot of the country, especially in today's obesity levels.

Anyway, thanks again!

Bring it!
Zach

Anonymous said...

Tony can you or your "peeps" set up an RSS feed for your blog? I like to read it but it would be great to get it straight to my RSS reader. Its a free service on Blogger.

Thanks bro!

Rorschach

Anonymous said...

Thank you for the tips, and congrats on the "shoutout" article with respect to the Philadelphia Eagles! Well earned and well deserved!

Anonymous said...

Tony,

Hope you don't mind, but I copied your blog and emailed it to a friend of mine who is skinny as a rail. She had a liver transplant about 6 years ago and cannot seem to gain weight. She's always been skinny, so maybe it's just her metabolism, but I think she could use a few pounds.

Thanks so much for the tip.

-Indicada

Anonymous said...

Salut! Richard Simmons . payday loans

Anonymous said...

toronto payday loans This website is the correct I enjoyed reading it a lot
AAA Toronto Payday Loans 1172 Bay St #101, Toronto, ON M5S 2B4 (416) 477-2817

Anonymous said...

Hey, I found your blog in a new directory of blogs. I dont know how your blog came up, must have been a typo, anyway cool blog, I bookmarked you.

Anonymous said...

You should take part in a contest for one of the finest sites on
the net. I am going to recommend this web site!



Have a look at my web blog; ultracelebdiet.org

Anonymous said...

Hi my family member! I wish to say that this post is awesome, great written and
include almost all significant infos. I'd like to peer extra posts like this .

Look at my homepage ... Rvtl Anti aging Formula

Anonymous said...

I am sure this piece of writing has touched all the internet people, its really
really fastidious piece of writing on building up new web site.


my website :: Buy Chronic profits

Anonymous said...

Can you do one thing about sing better ?

Feel free to surf to my web page; http://Incrediblesexvideoseries.com/

Anonymous said...

I comment each time I like a article on a site or if I have something to contribute to the conversation.
It's triggered by the fire communicated in the article I browsed. And on this article "Putting On Healthy Weight". I was excited enough to leave a thought :-P I do have a couple of questions for you if you tend not to mind. Is it only me or does it seem like some of the responses look like coming from brain dead folks? :-P And, if you are writing at additional online sites, I would like to keep up with you. Could you list every one of all your public sites like your linkedin profile, Facebook page or twitter feed?

Feel free to visit my webpage: mitoslimblog.net

Anonymous said...

Hi there, yeah this post is actually good and I have learned lot of things from it on the topic of blogging.
thanks.

Feel free to visit my weblog - Zinn collection reviews

Anonymous said...

Excellent post. I was checking continuously this weblog and I am
inspired! Extremely useful information specifically the ultimate phase :) I maintain such information much.
I used to be seeking this particular information for a very lengthy time.

Thank you and best of luck.

My site ... Revitalize Skin Care

Anonymous said...

Howdy this is kind of of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML.
I'm starting a blog soon but have no coding experience so I wanted to get guidance from someone with experience. Any help would be enormously appreciated!

My blog - make your own free beats instrumentals

Anonymous said...

Howdy! I know this is kinda off topic but I was wondering if you knew where I
could get a captcha plugin for my comment form? I'm using the same blog platform as yours and I'm having difficulty finding one?

Thanks a lot!

my blog :: dermefface fx7

Anonymous said...

Keep up the superb piece of work, we look over few posts on this internet site and I conceive that your
particular web blog is rattling interesting and has circles of great info.


my website :: online stock

Anonymous said...

I have read so many posts regarding the
blogger lovers except this article is truly a
good post, keep it up.

Here is my page; male enhancement cream ()

Anonymous said...

I'm really impressed with your writing skills and also with the layout on your weblog. Is this a paid theme or did you modify it yourself? Anyway keep up the excellent quality writing, it's rare to see a nice blog like this one these days.



Here is my web blog kyle leon's customized fat loss program work

Anonymous said...

I'll right away snatch your rss as I can't find your email subscription hyperlink or newsletter service.
Do you've any? Kindly let me recognize in order that I could subscribe. Thanks.

Feel free to visit my site: hersolution pills philippines

Anonymous said...

This will make utter feel. we think my biggest problem is
my esteem. Any advice on simple tips to get over my worry of getting rejected?


My homepage - http://incrediblesexvideoseries.
com/ **

Belle said...

Read useful information and reviews for digestive health products http://www.the-healthiest.com/archives/category/health-products/digestive-health