Diet plans, weight loss products, work out regimens, weight loss supplements, and other methods to lose weight have become currently popular as people all over the world are becoming increasingly conscious about health and being fit. As years pass, the media becomes stronger and more powerful in its influence on people in several aspects of their lives, including the concept of beauty. At present, the media has already shaped the society’s idea of what beauty is through the persuasive and powerful use of advertisements and popular models, which have greatly impacted people’s perception.
Because of this, more and more people nowadays believe that the idea of beauty has something to do with being skinny and light weighted, having very small waist lines, and toned muscles. These are currently causing people such sensitive consciousness about their figures which forces them to engage in several weight loss activities and regimens. However, most often than not, many of those who engage in these activities related to weight loss may not know the difference between the real meaning of fitness and simple weight loss is.
This induces the threat to put most people in danger of sacrificing their health instead of being fit just because of their desire to have a “beautiful” and fit body. This wrong impression has caused worries to the world’s physicians, dieticians, and nutritionists because of the possibility that these people may continue to engage in improper fitness and diet routines. This issue in the society has opened the opportunity for various institutions to campaign on explaining to people the sensible difference between fitness and simple weight loss.
Moreover, several diet plans have also been introduced that are designed to suit the different lifestyles of people who desire to keep their bodies fit and healthy. Weight Loss and Fitness Weight loss and fitness are often regarded as two closely related terms. However, their relation does not actually prove that they are two similar terms when it comes to their meanings. It has been a common impression for people to consider every weight-loss activity as fitness activities. However, the thing that they miss out on is the fact that simply losing weight may not always equate to being fit.
Fitness can literally be defined as the suitability for living that prolongs life over the average span (Farlex Free Dictionary, 2008). Also, fitness can also be characterized by a good physical state and shape—a condition that is not prone of damage or decay, or that which pertains to having a good quality. This definition and description of fitness may imply that being healthy is the more appropriate similar term for fitness. This tells us that being fit would mean having a well-shaped and maintained physique which can delay aging and sickness.
This explanation would prove better than the popular myth that fitness means less weight and a skinny physical built, a definition which the people nowadays are more exposed to because of the proliferation of the skinny-fascinated media. On the other hand, weight loss can be simply characterized by the activities people do that can help them lose weight, such as the following: (1) not spending much time in front of the television; (2) doing light house work; (3) walking; (4) aerobic exercises; (5) running; and (6) weight training (Mcgregor, 2003).
Such activities can cause people to lose weight because of the calories burned every minute spent on the activities. In this case, the simple act of weight-loss differs from being fit in the sense that having a light weight does not necessarily mean being fit or healthy. This can be proven by several cases of unhealthy conditions wherein people involved have very light weights. Such conditions include Anorexia Nervosa, Bulimia, and the usual occurrence of underweightedness due to malnourishment.
People who suffer in these conditions weigh less, but they cannot be considered as fit and healthy people. Such conditions can help people identify the line which separates being thin to being healthy because it is important for individuals to distinguish between these two in order to avoid engaging in too much weight loss activities which may put their health at risk rather than make them fit. Diets and the Role They Play in People’s Health Ever since the world has become fitness-conscious, a lot of information campaigns have been conducted about different diets and fitness plans.
Information about these activities which ought to help people tone down their weights can be acquired from various forms of media such as the television, print publications, and the internet. However, there are some people who know about these diets and fitness routines but do not have a good understanding about them. A diet can be basically defined as a plan of food intake consisting of specified quantity and quality of food and drink to be consumed (Obesidad. net, 2007). A health advocate site, Obesidad. net (2007), further described what diets are through enumerating and categorizing diets according to their served functions.
According to the site, diets are generally divided into two groups which are therapeutic diets and non-therapeutic diets. Under the therapeutic diets, there are diets for (1) obesity, (2) low weight, (3) anorexia and bulimia, (4) arterial hypertension, (5) cardiac diseases, (6) cardiac, (7) kidney diseases, (8) cancer, (9) caries [cavities], (10) colitis, (11) gastritis, (12) colecistitis, (13) cirrhosis, (14) diabetes, (15) hypoglycaemia, (16) hyper lipidemics, (17) anemia, (18) intolerance to milk products, and to (19) allergies. (Obesidad. net, 2007, n. p. ).
On the other hand, non-therapeutic diets include those which are planned for: (1) nutrition during pregnancy, (2) nutrition during breast feeding, (3) introduction for new nutrients for the baby, (4) preschool nutrients, (5) primary school nutrition, (6) adolescent nutrition, (7) young adult nutrition, (8) mature adult nutrition, and (9) elderly nutrition. (Obesidad. net, 2007, n. p. ). However, as suggested by medical practitioners in Obesidad. net, a person cannot just simply engage in a diet plan without proper considerations. According to the health advocate site, there are several things to consider before going on a diet.
Such considerations include the complete medical history of the individual as well as his or her previous laboratory tests. This will inform the dietician of the patient’s clinical background which can help in determining the right and the wrong kind of diet for the patient. Other considerations include that of the patient’s nutrition history, socio-cultural and religious patterns, job description, and physical activity (Obesidad. net, 2007). Such factors are important to consider before going on a diet plan to avoid engaging in such which might not be compatible with one’s lifestyle.
Charles Bluestein (2006), a health advocate from the Philadelphia Foundation, explained that diets are generally about distinguishing the bad fats from the good fats. Bluestein (2006) elaborated that it is important to make a distinction between the two types of fats since fats play a significant role in affecting the body mass of a person. He further emphasized that good fat can be differentiated from bad fat in its function of helping build muscles and at the same time burning body fats which eventually results in weight loss.
On the other hand, bad fats are those which build up and take a long time to be eliminated and burned. Bad fats can be very well seen in margarines and other processed foods (Bluestein, 2006). Diets may seem to be the most common way of losing weight aside from exercising. However, different types of diets require proper knowledge and understanding in order to maximize its effects and avoid the harmful damage it can cause our health if it would not be applied properly. With the numerous existing kinds of diets, there would be surely one which would suit one’s lifestyles.
Nevertheless, as what most dieticians and physicians emphasize, people should first acquire a good understanding of the kind of lifestyle they have in order to identify which kind of diet suits them. Not all diets may be applicable to an individual. This is the reason why there have been lots of information campaigns about diets and the different kinds of diets to properly educate people about the kind of diet which may fit their way of life. Diets have been very popular and influential especially when celebrities from Hollywood apply them in their fitness routines.
One of those which are becoming more popular as of today is the Macrobiotic diet. What is a Macrobiotic Diet? History and Meaning If a simple Hollywood fan would be asked about a macrobiotic diet, he or she would just probably answer that it is the kind of diet Madonna applies in her fitness routine. However, if people are just going to be more inquisitive enough, they would learn that macrobiotic diet is now a common topic in the fields of medicine and nutrition. Based on its etymology, the word macrobiotic is rooted from Greek terms which imply “long life” (Wong, 2007).
There were also historical accounts which say that it was Hippocrates who first used the term. During his time, he spoke of the word macrobiotic and meant “great life” (Williams, 2001). This was the earliest evidence which shows that people had already been conscious about having a long life way back to the times of ancient Greece. Over the years, this term has been used in philosophy and medicine to symbolize living in peace with nature, having simple and balanced meals, and being active despite the old age (Mateljan, 2008).
The current practice of the macrobiotic diet originated in Japan during the start of the twentieth century, when Sagen Ishitsuka, M. D. and Yukikazu Sakurazawa (also known in America as George Oshawa) happened to prove that brown rice, sea vegetables, and miso soup can actually cure illnesses. This was proven when they happened to cure themselves using these foods (Mateljan, 2008). However, it was Sakurazawa who formulated the diet and its philosophy based on his beliefs that simplicity is the answer to a good health (Wong, 2007).
Thus, considering its etymology, one may infer that macrobiotic diet promotes a longer life and an optimal health for patients. Cathy Wong (2007), in her article in About. com, studied and explored this kind of diet introduced by Sakurazawa. According to her, this diet plan proposed by Sakurazawa consists of ten progressively strict stages wherein the last stage consists only of water and brown rice. This sternness of Sakurazawa’s original diet plan caused macrobiotic counselors of today to discourage it to patients.
However, in 1978, Wong (2007) stated that someone by the name of Michio Kushi was able to improve and expand Sakurazawa’s macrobiotic diet. He was able to open an institute named Kushi Institute in Boston and started studying and expanding the macrobiotic diet. Kushi had been successful in publishing several articles about the diet, and he was actually the one responsible for making the macrobiotic diet known all over America (Wong, 2007). Principles Having originated from Japanese educators, the macrobiotic diet was found to root from the Japanese principle of the yin and yang.
Sakurazawa based the diet on this universal principle which states that life is governed by two oppositional forces which are the yin and the yang. In order to keep a harmony in life, people must maintain a balance of these two forces as well (Williams, 2001). In the macrobiotic diet, the objective is to eliminate the substances which consist of large amounts of yin and yang in them. Following the principle of the balance of yin and yang, people should only take in foods which have balanced yin and yang. Yin foods are classified as the sweeter foods while the Yang foods tend to be saltier.
Thus following the principle of balance in these two classifications of foods, considering the universal forces of yin and yang, a person shall have the greatest balance and harmony in life and health (Sakurazawa cited in Williams, 2001). General Rules Hence, the macrobiotic diet aims to balance the forces of foods that people take in. In this perspective, the bulk of the diet consists of foods within the yin and yang classification, while those foods which are either extremely yin or extremely yang are to be avoided in following this diet (Mateljan, 2008).
The official site of the George Mateljan Foundation (GMF) for the World’s Healthiest Foods, an advocate for proper diets and healthy lifestyles, specified the “Standard Macrobiotic Diet Recommendation” as follows: (1) whole grains- includes brown rice, barley, millet, oats, corn, rye, whole wheat, and buck wheat. These are believed to be the most balanced substances in the yin and yang classifications. It is also specified in the macrobiotic diet that an individual must put these foods in the 50-60% bulk of his/her daily diet; (2) 25-30% of the daily food intake must consists of fresh vegetables.
This may include cabbage, broccoli, cauliflower, kale, bok choy, collards, mustard greens, turnips and turnip greens, onions, daikon, acorn squash, butternut squash, or pumpkin, as specifically recommended in the macrobiotic diet. However, there are also vegetables which ought to be eaten occasionally such as celery, lettuce, mushrooms, snow peas, and string beans. The preferred cooking style for vegetables are either steamed or sauteed preferably using corn oil or sesame oil; (3) 5-10% of the daily food intake must consists of beans and sea vegetables particularly adzuki beans, chickpeas, lentils, and tofu.
Wakame, hiziki, kombu, and nori which are all sea vegetables are rich in vitamins and minerals; (4) 5-10% of the daily food intake should also consists of soups and broth; (5) Nuts, seeds, and fresh fish should be served few times a week; (6) The prescribed sweeteners that can be used are brown rice syrup, barley malt, and amasake; (7) An individual must only drink water in times of thirst. Drinking teas from roasted grains or dandelion greens are recommended. People engaged in macrobiotic diet are also advised to avoid caffeinated drinks; and (8) Generally, organic foods are what’s prescribed in this kind of diet. (Mateljan, 2008, n.
p. ). In addition, GMF also emphasized that the macrobiotic diet does not only govern the types of food that people take in. Aside from these, it also guides how these foods are prepared and served. In the macrobiotic diet, the use of the microwave oven in heating instant foods is prohibited. Also it advises people to eat only when they feel hunger, to chew food thoroughly and properly, to eat with poise and manners, and to keep the home clean and in order especially in food preparation (Mateljan, 2008). The Macrobiotic Diet Specifics In following this kind of diet, it is prescribed to take note of the specific standards and guidelines.
However, it will be easier to understand these standards if people will be informed of the specific foods recommended and avoided in this type of diet. This way, people will not only be informed of what to take in and what to avoid, but they would also know why they have to avoid such foods in this kind of diet. Foods to Consider Thus in summary, in the macrobiotic diet, whole grains like that of “brown rice, barley, millet, oats, corn, and rye” are generally suggested to comprise the larger percentage of an individual’s daily diet plan (Mateljan, 2008, n. p. ).
Aside from this, vegetables are also given as much emphasis. Vegetables such as “cabbage, broccoli, cauliflower, kale, bok choy, collards, and mustard greens” are especially recommended (Mateljan, 2008, n. p. ). Sea vegetables and beans are also advised to be included in an individual’s daily diet. Also, it has been emphasized that foods in general must also be organic to not violate the principle of going in harmony with nature (Mateljan, 2008). Foods to Avoid On the other hand, it is also important to take not of the specific things which the macrobiotic diet prohibits.
Thus, to sum it up, the macrobiotic diet prohibits any food or beverage which contains extreme amounts of yin and yang in it that impairs the yin and yang balance. Such foods which are considered to destroy the universal balance are animal products like dairy and poultry products. Aside from these, beverages like chocolate drinks, tropical fruit drinks, sodas, fruit juices, coffee, hot spices and those with large amounts of refined sugars are also believed to destroy the yin and yang balance in foods.
Also, all foods and beverages with “artificial colors, flavors, or preservatives” are prohibited (Mateljan, 2008, n. p. ). What Can We Get from The Macrobiotic Diet? In considering these specifics, people may also wonder if the macrobiotic diet is indeed safe. People may question whether this type of diet is actually feasible and adaptable for average people. These questions may arise due to how strict the diet is. People who are engage in the macrobiotic diet may eventually question whether they get benefits after all the hard work in following very stern guidelines and rules in the macrobiotic diet.
To answer these questions, studies and practices of the diet have shown that the macrobiotic way of life indeed does good things to one’s body and health. Firstly, the macrobiotic diet has a very low calorie intake (almost close to none) (Williams, 2001). This may appear evident in the specified diet plans this diet advises which mostly consist of only beans, vegetables, and grains which are not just low in calories but are also high in fiber which helps eliminate toxins in one’s system.
Thus, the less calories people consume, the less chances they have of acquiring cardiovascular diseases. In addition, the macrobiotic diet was also found to help fight the causes of certain cancers. Lawrence Kushi (2001) and his colleagues from the American Society for Nutritional Sciences researched and found evidence that this type of diet indeed helps in preventing the occurrences of certain cancers. Their research looks back to the history of the diet way back in the times of Michio Kushi who believed that the foods people consume can affect how long they shall live.
Kushi’s team also found that macrobiotics, before being known as a weight loss diet program, was formerly devised especially for ill patients such as cancer patients. They discovered this in Michio Kushi’s explanation about the true essence of the macrobiotic lifestyle. Michio Kushi emphasized, “I adopted macrobiotics in its original meaning as the universal way of health and longevity which encompasses the largest possible view not only of diet but also of all dimensions of human life…” (Kushi cited in Kushi, et al. , 2001, n. p. ).
Michio Kushi also stated that macrobiotics, aside from being a diet, is more of a way of life wherein an individual’s peace, health, and joy are being maintained (Kushi, 2001). Also, the function of macrobiotic diet as an agent against cancers has been evident in several other researches that Kushi’s team found relevant in this topic. The Office of Technology Assessment’s publication, Unconventional Cancer Treatments, is one which provides evidence and research findings which made the macrobiotic diet listed in the Gerson Treatment and Kelley Regimen’s as a usual way to fight cancer.
Also, the popular book Choices in Healing: Integrating the Best of Conventional and Complementary Approaches to Cancer by Lerner (1996) also discussed macrobiotics as a fighting tool for cancer in one of its chapters (Kushi, 2001). The American diet specifically that of the North American diet tends to be short of the essential substances and food items which help drive back people’s systems to naturalness. This can be very well observed in the proliferation of fast foods and instant foods to which most Americans have been very dependent nowadays.
This is what the macrobiotic diet offers. Such fibers from whole grains, vegetables, and beans are what attract most Americans to engage in this type of diet plan since it will help them suffice what is missing in the normal diet that has been embedded in the modern American culture. The diet has also been helpful to the Americans since it is low in saturated fat and was found to be rich in phytoestrogens, which are believed to help women fight early onset of menopause, as well as the occurrence of premenstrual syndrome, and the prevention of breast cancer and endometriosis (Wong, 2007).
Who are Affected by the Macrobiotic Diet As it can be observed from the information stated above, the macrobiotic diet appears to be compatible to people who are used to consuming vegetables and beans than meats and animal products. Also, the Americans, especially those who have been used to the fast food and instant food diets, are less likely to succeed in following this diet. This is due to the diet’s emphasis on vegetables, whole grains, and fruits which are obviously and generally lacking in a typical American diet (Mateljan, 2008).
Also, it has been found that the macrobiotic diet is very low in essential vitamins and minerals such as calcium, vitamin D, and B, and iron which make it not suitable for pregnant or breastfeeding mothers as well as children (Williams, 2001). Although this type of diet has not yet proven to provide cure for cardio-vascular diseases, it is still believed to help fight against related diseases since it promotes less calories intake and thus, less fat. Consequently, the said diet lessens the occurrence of cardio-vascular diseases related to fat blockage (Williams, 2001).
Indeed, not all diets are for everyone. Thus, in order to succeed in maximizing the effects of diets to one’s body and health, it is highly important for a person to know if his or her body is fit and prepared enough for a certain type of diet like the macrobiotic diet. Application of the Macrobiotic Principles in Everyday Menus David and Cynthia Briscoe (n. d. ) of the Macrobiotics America have been known as very passionate advocate of the macrobiotic diet. They also have been known for aiding several people in adapting the macrobiotic diet by applying the macrobiotic principles in their menus.
According to David and Cynthia Briscoe (n. d. ), it is not that important to include all the foods in the macrobiotic food categories in everyday meals. The importance is to include the basic ones during the major meals everyday. They have suggested several ways on how to make the average meal a macrobiotic meal in their article entitled, Basic Macrobiotic Menu Planning. For the macrobiotic breakfast menu plan, instead of pancakes, eggs, and hotdogs which are all excessive in oil and sugar, people should try whole grain porridge with light sprinkles of condiment as the main course.
To complement the main course, people may try quickly cooked spinach with miso soup. They may also substitute Kuchika Twig Tea for coffee or chocolate drink. For the typical macrobiotic lunch menu plan, David and Cynthia Briscoe suggested whole grain with a sprinkling of condiment to serve as the main course. This could be consumed as a substitute to the usual pasta, pizza, or burger lunches which people love to have for lunch. Also, they suggest vegetable salads and vegetable wakame soup seasoned with miso to flatter the overall texture of the meal.
They would also advise to prepare few slices of pickles as dessert rather than the usual ice creams or chocolates. Lastly, David and Cynthia Briscoe suggested whole grain with a sprinkling of condiment as the main course for the macrobiotic dinner menu plan. Cooked vegetables with vegetable wakame soup are also recommended as a side dish. People can also prepare beans, tofu or tempeh dish as an alternative to fish to complete the meal (Briscoe & Briscoe, n. d. ). As it may be observed, the daily menu plan in a macrobiotic diet would appear to have similar dishes.
This is because the macrobiotic diet is a very strict and stern regimen. In order for people to get used to such type of a diet, they should first be used to the foods and food complements included in the macrobiotic food categories. The Macrobiotic diet, just like the other types of diets, is designed to suit a specific lifestyle. Thus, the choice to adapt and to change one’s lifestyle just to engage in a diet like the macrobiotic diet rests on the decision and preference of a person.
However, this type of diet, as well as the other types of diets, requires proper education and familiarity before an individual can actually engage in it. However, like other forms of fitness regimen, macrobiotic diet must never be adapted for the sake of emulating famous celebrities live out the macrobiotic way of life, as there are specific health conditions to which this type of lifestyle and diet plan is not compatible with. Thus, in order to avoid damages in health and body, it is better to get informed first about the pros and cons and the benefits and possible precautions such diets like the macrobiotic diet bring.
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