There are medical conditions and medications that could be some reasons why you cannot lose weight. A possibility is a sluggish metabolism. Not only does a slow metabolism prevent you from losing weight, but it can cause weight gain, chronic illnesses, and aging quicker than you normally would age.
Reasons why your metabolism is sluggish:
* skipping meals
* emotional stress
* too low calorie diet
* not enough sleep
* eating too many bad carbs
* not enough protein
* not balancing proteins with the good fats and vegetables
* eating disorders
* eating too much sugar
* no exercise
* digestive problems
Those might be some reasons why you cannot lose weight. There are symptoms you may have that will let you know if you are possibly dealing with a slow metabolism and they are:
* always tired and dragging
* candida
* chronic insomnia
* crave sugar
* having allergies
* autoimmune diseases such as eczema, Chron's disease, arthritis and lupus
* depression
* diabetes
* inflammation and pain
* heart disease
* high blood pressure
* long lasting pms
Some reasons why you cannot lose weight might be that you are a yo-yo dieter. It's best to stay consistent with eating healthy foods and getting some type of daily physical activity. There are the little things that will prevent you from losing weight, for instance, ordering a huge healthy salad, but then you add tons of fat-filled, high calorie dressing. That salad can end up having more calories than a burger with fries.
Perhaps you don't exercise. Not only is exercising excellent for your health on every level, but it will speed up your metabolism and you'll burn calories. Even walking at a normal pace for thirty minutes will help, but you will need to be very consistent and don't stop because you don't see the number on the scale going down. It takes time to get your metabolism working at its best.
Begin an exercise program every day and include a healthy diet that consists of protein with each meal, vegetables, fruits, whole grains and avoid junk food. A food journal is helpful, because you would be surprised at the calories in some of the foods you may eat, even just a bite of something. It all adds up. There is a great diet plan that is healthy and figures out the menu for you and it also has a free weight loss calculator that will let you know how much weight you can lose on the plan. Also, it's beneficial to get in the habit of weighing yourself every day so you can keep your weight in check.
Monday, September 1, 2008
Green Tea Fights Fat
Need another healthy reason to drink green tea? Aside from fighting heart disease, cancer, and other diseases, a new study shows that drinking green tea may also fight fat.
The study showed that people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of regular oolong tea.
Researchers say the results indicate that substances found in green tea known as catechins may trigger weight loss by stimulating the body to burn calories and decreasing body fat.
The findings appear in the January issue of the American Journal of Clinical Nutrition.
Green Tea: Fat Fighter?
Black tea, oolong tea, and green tea come from the same Camellia sinensis plant. But unlike the other two varieties, green tea leaves are not fermented before steaming and drying.
Most teas contain large amounts of polyphenols, which are plant-based substances that have been shown to have antioxidant, anticancer, and antiviral properties.
However, green tea is particularly rich in a type of polyphenols called catechins. These substances have also been shown to have anti-inflammatory and anticancer properties, but recent research in animals show that catechins may also affect body fat accumulation and cholesterol levels.
In this study, researchers looked at the effects of catechins on body fat reduction and weight loss in a group of 35 Japanese men. The men had similar weights based on theirBMI (body mass index, an indicator of body fat) and waist sizes.
The men were divided into two groups. For three months, the first group drank a bottle of oolong tea fortified with green tea extract containing 690 milligrams of catechins, and the other group drank a bottle of oolong tea with 22 milligrams of catechins.
During this time, the men ate identical breakfasts and dinners and were instructed to control their calorie and fat intake at all times so that overall total diets were similar.
After three months, the study showed that the men who drank the green tea extract lost more weight (5.3 pounds vs. 2.9 pounds) and experienced a significantly greater decrease in BMI, waist size, and total body fat.
In addition, LDL "bad" cholesterol went down in the men who drank the green tea extract.
The catechin content varies by amount of green tea used and steeping time. But general recommendations, based on previous studies on the benefits of green tea, are at least 4 cups a day. Green tea extract supplements are also available.
Researchers say the results indicate that catechins in green tea not only help burn calories and lower LDL cholesterol but may also be able to mildly reduce body fat.
"These results suggest that catechins contribute to the prevention of and improvement in various lifestyle-related diseases, particularly obesity," write researcher Tomonori Nagao of Health Care Products Research Laboratories in Tokyo, and colleagues.
The study showed that people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of regular oolong tea.
Researchers say the results indicate that substances found in green tea known as catechins may trigger weight loss by stimulating the body to burn calories and decreasing body fat.
The findings appear in the January issue of the American Journal of Clinical Nutrition.
Green Tea: Fat Fighter?
Black tea, oolong tea, and green tea come from the same Camellia sinensis plant. But unlike the other two varieties, green tea leaves are not fermented before steaming and drying.
Most teas contain large amounts of polyphenols, which are plant-based substances that have been shown to have antioxidant, anticancer, and antiviral properties.
However, green tea is particularly rich in a type of polyphenols called catechins. These substances have also been shown to have anti-inflammatory and anticancer properties, but recent research in animals show that catechins may also affect body fat accumulation and cholesterol levels.
In this study, researchers looked at the effects of catechins on body fat reduction and weight loss in a group of 35 Japanese men. The men had similar weights based on theirBMI (body mass index, an indicator of body fat) and waist sizes.
The men were divided into two groups. For three months, the first group drank a bottle of oolong tea fortified with green tea extract containing 690 milligrams of catechins, and the other group drank a bottle of oolong tea with 22 milligrams of catechins.
During this time, the men ate identical breakfasts and dinners and were instructed to control their calorie and fat intake at all times so that overall total diets were similar.
After three months, the study showed that the men who drank the green tea extract lost more weight (5.3 pounds vs. 2.9 pounds) and experienced a significantly greater decrease in BMI, waist size, and total body fat.
In addition, LDL "bad" cholesterol went down in the men who drank the green tea extract.
The catechin content varies by amount of green tea used and steeping time. But general recommendations, based on previous studies on the benefits of green tea, are at least 4 cups a day. Green tea extract supplements are also available.
Researchers say the results indicate that catechins in green tea not only help burn calories and lower LDL cholesterol but may also be able to mildly reduce body fat.
"These results suggest that catechins contribute to the prevention of and improvement in various lifestyle-related diseases, particularly obesity," write researcher Tomonori Nagao of Health Care Products Research Laboratories in Tokyo, and colleagues.
Tuesday, August 19, 2008
The Healthy Fatty Food #7
Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, etc.): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production, so freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
The Healthy Fatty Food #6
Nuts (any and all - walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
The Healthy Fatty Food #5
High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3.
The Healthy Fatty Food #4
Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
The Healthy Fatty Food #3
Dark, bittersweet chocolate (>70% cocoa content): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 50% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content between 70%-80%. A dark chocolate with cocoa content in this range will contain mostly cocoa and very little sugar, but still have a mildly sweet taste with a smooth and creamy texture. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
The Healthy Fatty Food #2
Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
The Healthy Fatty Food #1
Coconut fat (and other tropical oils): Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, baking, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil, or fresh coconut. Palm oil (non-hydrogenated) is another healthy tropical oil that is highly saturated. Keep in mind that most mainstream health and fitness professionals have been brainwashed to believe that tropical oils are unhealthy. So you will see other health professionals all over the place writing statements such as “avoid saturated fats at all costs” and similar. Come on now. Think about it. A large portion of our natural food supply on this planet is composed of saturated fats, substances that we humans are meant to eat and thrive on. It is only when we humans take natural food and put it through all kinds of chemical and physical processing (that it was never meant to undergo naturally), that it becomes unhealthy.
Sunday, August 10, 2008
Cholesterol: Good or bad?
In today’s world, almost everything is free… not that everything has no price. It just seems that we have reached the era where we become more aware of our health onditions. Thus, it seems to be the era of everything that is -free. Try scanning every available product in your local grocery and you will see what I mean.
Your bread is bromate-free; your yoghurt is fat-free; your cooking oil is cholesterol-free; your canned soup is preservative-free; and the list goes on and on. Now you are beginning to wonder about the next -free commodity that you would encounter.
This is not exactly bad. In fact, health experts encourage us to be more sensitive about the foods we eat and the nutrients that we get from them. However, not everything that is –free is healthy. Our bodies need certain substances to be able to function well. Let us take a look at cholesterol for instance. Very simply efined,cholesterol is a fatty substance that occurs naturally in the blood, cell walls,and most body tissues. Cholesterol is made by the liver, and it enters the body via foods rich in saturated fat.
There are two types of cholesterol; these are what they termed as the good and bad cholesterol. Like the literary split personality of Jekyll and Hyde, it has a good side because it is needed for certain important body functions. But for many people, cholesterol also has an evil side. When present in excessive amounts, it can injure blood vessels, cause heart attacks, and stroke.
Low Density Lipoprotein (LDL) is the "bad" cholesterol. This is the form in which cholesterol is carried into the blood and is the main cause of harmful fatty buildup in arteries. The higher the LDL cholesterol levels in the blood,the greater the heart disease risk. On the other hand, High Density Lipoprotein (HDL) is the “good” cholesterol. This "good" cholesterol carries blood cholesterol back to the liver, where it can be eliminated. HDL helps prevent a cholesterol buildup in blood vessels. Low HDL levels increase heart disease risk.
So before you go into your cholesterol deprivation program, remember that cholesterol is essential for human life. It builds and repairs cells, it is used to produce sex hormones like estrogen and testosterone, it is converted to bile acids to help you digest food and it is found in large amounts in brain and nerve tissue.
Your bread is bromate-free; your yoghurt is fat-free; your cooking oil is cholesterol-free; your canned soup is preservative-free; and the list goes on and on. Now you are beginning to wonder about the next -free commodity that you would encounter.
This is not exactly bad. In fact, health experts encourage us to be more sensitive about the foods we eat and the nutrients that we get from them. However, not everything that is –free is healthy. Our bodies need certain substances to be able to function well. Let us take a look at cholesterol for instance. Very simply efined,cholesterol is a fatty substance that occurs naturally in the blood, cell walls,and most body tissues. Cholesterol is made by the liver, and it enters the body via foods rich in saturated fat.
There are two types of cholesterol; these are what they termed as the good and bad cholesterol. Like the literary split personality of Jekyll and Hyde, it has a good side because it is needed for certain important body functions. But for many people, cholesterol also has an evil side. When present in excessive amounts, it can injure blood vessels, cause heart attacks, and stroke.
Low Density Lipoprotein (LDL) is the "bad" cholesterol. This is the form in which cholesterol is carried into the blood and is the main cause of harmful fatty buildup in arteries. The higher the LDL cholesterol levels in the blood,the greater the heart disease risk. On the other hand, High Density Lipoprotein (HDL) is the “good” cholesterol. This "good" cholesterol carries blood cholesterol back to the liver, where it can be eliminated. HDL helps prevent a cholesterol buildup in blood vessels. Low HDL levels increase heart disease risk.
So before you go into your cholesterol deprivation program, remember that cholesterol is essential for human life. It builds and repairs cells, it is used to produce sex hormones like estrogen and testosterone, it is converted to bile acids to help you digest food and it is found in large amounts in brain and nerve tissue.
Fruits and Veggies
We have heard it once we have heard it a thousand time. 'Eat your veggies'. Most of us heard this more than anything during our childhood. All you could think of as a child was when you get older you will never eat another one again. Who needs those things anyway? I hate to break the news to you, but fruits and veggies are a very important part of our diets. You can't live without them. Oh you can, but you will either gain weight or feel like shit in the long run. Go a week without eating any, you will see what I mean. I guess the problem is, we tend to over cook veggies. We cook them to the point that they are either mush or they don't have the taste they once had. This is the worst thing that you can do to them. When you over cook a veggie, you rob of it of everything that makes it good for you. This is very foolish and a waste of money. A person should eat 5-10 servings of veggies per day. I know you have had that pounded into your head while you were at school. It sucks to learn they were actually telling the truth doesn't it?
Before you get all bent out of shape, lets talk about how big a serving really is. A medium sized fruit or veggie is one serving. A medium sized apple, carrot or banana is one serving. 5-10 of those doesn't sound too hard does it?
There are easy ways of getting the amount of veggies that you need. One is by preparing them the night before. Before you go to bed, peel and slice anything that you would want to eat the next day. This won't take much time. You might
want to invest in a peeler. They don't cost very much. You can buy them at any shop that sells cookware. Also your grocery store might have one. If you can't find it, ask one of the stock boys. They will know if they carry them. One easy way to consume more fruits and veggies is to cut them up and put them in small sandwich baggies. Cut up a variety of things and store them in the small bags. You might cut up an apple, some carrots and some celery.
Keep these on hand at work. When you have a coffee break, eat these instead of rushing over to the vending machine to get a bag of snack chips. Keep a salt shaker in your desk or in your locker at work. A little salt will bring out the natural flavor of the veggie and make them more appealing. Think of these as snacks to go. You can keep them on hand if you are going to take a long trip. You can keep them at work, in the ice box for when you get the munchies, or if you want a late night snack. Soups are a great way to get a serving of veggies. You need to watch though, some of the canned soups will have a lot of salt in them. That is the downfall of buying soups that are already prepared. If you can make your own soup, that is great. Also you will cut out any unneeded fat.
A small salad is also one serving of veggies. When you go out to eat, order a salad. Make sure that you don't load it up with bad salad dressing. Go for a oil and vinegar. If you are at a place that you can put on how much oil and vinegar you want, that is even better. Just put enough oil on your salad to counter act the acidity of the vinegar.
You need to make sure that you are getting as many fresh fruits and veggies as possible. When they are raw, they are the best for your body. Some times during the canning or freezing process, they might cook them slightly. Eat a can of raw green beans straight from the can. Compare that to a raw green bean, you will see what I mean.
I would suggest to you that you eat as many raw veggies as possible. If you must cook them, blanch them slightly. Just cook them long enough so that they starchy feeling of a raw veggie is gone. Certainly don't cook them until they are limp and colorless. That robs them from anything that is worth eating. You are eating these to be healthy, that is a choice you make. Cooking them to the point that they are worthless might be an easier way to force yourself to eat them, but your efforts are being wasted.
Here are some ways to increase your fruit and veggie consumption. For breakfast put some fruit in with your cereal. This is great, I love doing this. This gives your cereal a sweet zing without adding a bunch of sugar. Also you can drink a glass of juice along with your breakfast. Juice is a great way of 'eating' your fruit. Make sure to get juice with the pulp in it, it is also good fiber. Lunch. Eat salads. Make sure not to load them with bad dressing. Have veggie sticks along with your meal, this will also fill you up. For desert you can have a piece of fruit. This is a better desert than having a ice cream or something you will regret.
For dinner I would suggest that you try vegetarian pizza or meals based around veggies. Why not eat some fish and a plate full of greens and corn? You can mix and match things how ever you like it.
The key thing to understand is, you need to make fruits and veggies fun. If you keep it bland, you won't want to eat them. So, get a cook book or a favorite cooking site and learn how to eat your fruits and veggies. You will notice a big
difference in how you feel.
Before you get all bent out of shape, lets talk about how big a serving really is. A medium sized fruit or veggie is one serving. A medium sized apple, carrot or banana is one serving. 5-10 of those doesn't sound too hard does it?
There are easy ways of getting the amount of veggies that you need. One is by preparing them the night before. Before you go to bed, peel and slice anything that you would want to eat the next day. This won't take much time. You might
want to invest in a peeler. They don't cost very much. You can buy them at any shop that sells cookware. Also your grocery store might have one. If you can't find it, ask one of the stock boys. They will know if they carry them. One easy way to consume more fruits and veggies is to cut them up and put them in small sandwich baggies. Cut up a variety of things and store them in the small bags. You might cut up an apple, some carrots and some celery.
Keep these on hand at work. When you have a coffee break, eat these instead of rushing over to the vending machine to get a bag of snack chips. Keep a salt shaker in your desk or in your locker at work. A little salt will bring out the natural flavor of the veggie and make them more appealing. Think of these as snacks to go. You can keep them on hand if you are going to take a long trip. You can keep them at work, in the ice box for when you get the munchies, or if you want a late night snack. Soups are a great way to get a serving of veggies. You need to watch though, some of the canned soups will have a lot of salt in them. That is the downfall of buying soups that are already prepared. If you can make your own soup, that is great. Also you will cut out any unneeded fat.
A small salad is also one serving of veggies. When you go out to eat, order a salad. Make sure that you don't load it up with bad salad dressing. Go for a oil and vinegar. If you are at a place that you can put on how much oil and vinegar you want, that is even better. Just put enough oil on your salad to counter act the acidity of the vinegar.
You need to make sure that you are getting as many fresh fruits and veggies as possible. When they are raw, they are the best for your body. Some times during the canning or freezing process, they might cook them slightly. Eat a can of raw green beans straight from the can. Compare that to a raw green bean, you will see what I mean.
I would suggest to you that you eat as many raw veggies as possible. If you must cook them, blanch them slightly. Just cook them long enough so that they starchy feeling of a raw veggie is gone. Certainly don't cook them until they are limp and colorless. That robs them from anything that is worth eating. You are eating these to be healthy, that is a choice you make. Cooking them to the point that they are worthless might be an easier way to force yourself to eat them, but your efforts are being wasted.
Here are some ways to increase your fruit and veggie consumption. For breakfast put some fruit in with your cereal. This is great, I love doing this. This gives your cereal a sweet zing without adding a bunch of sugar. Also you can drink a glass of juice along with your breakfast. Juice is a great way of 'eating' your fruit. Make sure to get juice with the pulp in it, it is also good fiber. Lunch. Eat salads. Make sure not to load them with bad dressing. Have veggie sticks along with your meal, this will also fill you up. For desert you can have a piece of fruit. This is a better desert than having a ice cream or something you will regret.
For dinner I would suggest that you try vegetarian pizza or meals based around veggies. Why not eat some fish and a plate full of greens and corn? You can mix and match things how ever you like it.
The key thing to understand is, you need to make fruits and veggies fun. If you keep it bland, you won't want to eat them. So, get a cook book or a favorite cooking site and learn how to eat your fruits and veggies. You will notice a big
difference in how you feel.
Monday, August 4, 2008
Physical Fitness Accentuates Weight Loss
Exercise is the key to a healthy body. A proper exercise benefits each and every part of our body and keeps it a healthy one forever. According to popular belief, our body should be used in totality because if they are left unused, they become defective in growth, susceptible to disease and age quickly. Physical exercise and activity is of prime importance for maintaining a healthy and ailment
free life. It helps in weight loss and keeps our body slim n trim for ages.
A regular dosage of exercises has a beneficial effect on the course and severity of many diseases apart from helping in the process of weight loss. Some of its health benefits are:
Heart benefit: Making exercise a part of our life can help in preventing the development of high blood pressure. You can control the occurrence of high cholesterol levels which are a major risk factor in heart attack and stroke by performing regular exercise.
Control of Diabetes: Weight loss helps in preventing and treating diabetes. The effective treatment of this disease is influenced by the obesity of an individual. Mild diabetes is often controlled by diet and exercise which is much preferred in the elderly rather than management by drugs. So, make exercise a part of routine life and say no to diabetes forever.
Prohibiting the occurrence of Fractures: Regular exercise helps in strengthening our bones and muscles. It keeps us away from weak and brittle bones. Regular physical exercise not only increases the muscle tone but also helps the bones to retain calcium and remain strong, reducing the incidence of fractures when we grow old.
Say no to Cancer and yes to exercise: Exercise can help you get rid off dreaded ailments such as cancer. Studies have shown that cancer of the large intestines is greater in those who are not physically active. Similarly, breast cancer and cancer of the sex organs rarely affects sportswomen therefore exercise is the best way to keep a horde of ailments at bay.
Constipation: An inclusion of routine physical exercise combined with a high fiber diet can help avoid constipation and the pain and discomfort associated with it.
Exercise promotes a general sense of well-being. While exercising, people tend to take their minds off personal and psychological problems and thus avoid anxiety and depression. It keeps them away from weight gain and obesity and helps in leading a healthy life forever.
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free life. It helps in weight loss and keeps our body slim n trim for ages.
A regular dosage of exercises has a beneficial effect on the course and severity of many diseases apart from helping in the process of weight loss. Some of its health benefits are:
Heart benefit: Making exercise a part of our life can help in preventing the development of high blood pressure. You can control the occurrence of high cholesterol levels which are a major risk factor in heart attack and stroke by performing regular exercise.
Control of Diabetes: Weight loss helps in preventing and treating diabetes. The effective treatment of this disease is influenced by the obesity of an individual. Mild diabetes is often controlled by diet and exercise which is much preferred in the elderly rather than management by drugs. So, make exercise a part of routine life and say no to diabetes forever.
Prohibiting the occurrence of Fractures: Regular exercise helps in strengthening our bones and muscles. It keeps us away from weak and brittle bones. Regular physical exercise not only increases the muscle tone but also helps the bones to retain calcium and remain strong, reducing the incidence of fractures when we grow old.
Say no to Cancer and yes to exercise: Exercise can help you get rid off dreaded ailments such as cancer. Studies have shown that cancer of the large intestines is greater in those who are not physically active. Similarly, breast cancer and cancer of the sex organs rarely affects sportswomen therefore exercise is the best way to keep a horde of ailments at bay.
Constipation: An inclusion of routine physical exercise combined with a high fiber diet can help avoid constipation and the pain and discomfort associated with it.
Exercise promotes a general sense of well-being. While exercising, people tend to take their minds off personal and psychological problems and thus avoid anxiety and depression. It keeps them away from weight gain and obesity and helps in leading a healthy life forever.
src="http://pagead2.googlesyndication.com/pagead/show_ads.js">
Physical Fitness Accentuates Weight Loss
Exercise is the key to a healthy body. A proper exercise benefits each and every part of our body and keeps it a healthy one forever. According to popular belief, our body should be used in totality because if they are left unused, they become defective in growth, susceptible to disease and age quickly. Physical exercise and activity is of prime importance for maintaining a healthy and ailment
free life. It helps in weight loss and keeps our body slim n trim for ages.
A regular dosage of exercises has a beneficial effect on the course and severity of many diseases apart from helping in the process of weight loss. Some of its health benefits are:
Heart benefit: Making exercise a part of our life can help in preventing the development of high blood pressure. You can control the occurrence of high cholesterol levels which are a major risk factor in heart attack and stroke by performing regular exercise.
Control of Diabetes: Weight loss helps in preventing and treating diabetes. The effective treatment of this disease is influenced by the obesity of an individual. Mild diabetes is often controlled by diet and exercise which is much preferred in the elderly rather than management by drugs. So, make exercise a part of routine life and say no to diabetes forever.
Prohibiting the occurrence of Fractures: Regular exercise helps in strengthening our bones and muscles. It keeps us away from weak and brittle bones. Regular physical exercise not only increases the muscle tone but also helps the bones to retain calcium and remain strong, reducing the incidence of fractures when we grow old.
Say no to Cancer and yes to exercise: Exercise can help you get rid off dreaded ailments such as cancer. Studies have shown that cancer of the large intestines is greater in those who are not physically active. Similarly, breast cancer and cancer of the sex organs rarely affects sportswomen therefore exercise is the best way to keep a horde of ailments at bay.
Constipation: An inclusion of routine physical exercise combined with a high fiber diet can help avoid constipation and the pain and discomfort associated with it.
Exercise promotes a general sense of well-being. While exercising, people tend to take their minds off personal and psychological problems and thus avoid anxiety and depression. It keeps them away from weight gain and obesity and helps in leading a healthy life forever.
src="http://pagead2.googlesyndication.com/pagead/show_ads.js">
free life. It helps in weight loss and keeps our body slim n trim for ages.
A regular dosage of exercises has a beneficial effect on the course and severity of many diseases apart from helping in the process of weight loss. Some of its health benefits are:
Heart benefit: Making exercise a part of our life can help in preventing the development of high blood pressure. You can control the occurrence of high cholesterol levels which are a major risk factor in heart attack and stroke by performing regular exercise.
Control of Diabetes: Weight loss helps in preventing and treating diabetes. The effective treatment of this disease is influenced by the obesity of an individual. Mild diabetes is often controlled by diet and exercise which is much preferred in the elderly rather than management by drugs. So, make exercise a part of routine life and say no to diabetes forever.
Prohibiting the occurrence of Fractures: Regular exercise helps in strengthening our bones and muscles. It keeps us away from weak and brittle bones. Regular physical exercise not only increases the muscle tone but also helps the bones to retain calcium and remain strong, reducing the incidence of fractures when we grow old.
Say no to Cancer and yes to exercise: Exercise can help you get rid off dreaded ailments such as cancer. Studies have shown that cancer of the large intestines is greater in those who are not physically active. Similarly, breast cancer and cancer of the sex organs rarely affects sportswomen therefore exercise is the best way to keep a horde of ailments at bay.
Constipation: An inclusion of routine physical exercise combined with a high fiber diet can help avoid constipation and the pain and discomfort associated with it.
Exercise promotes a general sense of well-being. While exercising, people tend to take their minds off personal and psychological problems and thus avoid anxiety and depression. It keeps them away from weight gain and obesity and helps in leading a healthy life forever.
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Fitness and Weight Loss Pointers
Who among us can truly say that they are as lean and toned as they ever want to be? Most people,even the fitness buffs, are in a constant fluctuation between their ideal body and a body that is not quite ideal. So how do we sway this struggle in our favor? Quite often the difference between thebody that you have today and the body that you wish you had is made up of simple daily decisions.
Read on for simple fitness and weight loss pointers that could very well turn the body you havetoday into a masterpiece tomorrow!
· Eating small meals every 2-3 waking hours will increase your metabolism and reduce fat storage.Make sure that these are healthy meals containing protein, carbohydrates and fat.
· The easiest way to effortlessly lose weight is to not eat three hours before bed. It has been proven that not eating three hours before bed reduces fat storage throughout the night.
· Eating a balanced diet is key in maintaining a healthy body weight. The American Council on Exercise suggests that this balance break down into 12-20% protein, 55-65% carbohydrates, and 25-30% fat.
· The average Venti sized Frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Beverages such as this contain high amounts of sugar should be consumed rarely since the extra calories they contain are readily stored as fat.
· Desserts should be eaten sparingly at an average of no more than two each week. If you have an insatiable sweet tooth, try munching on unsweetened dried fruit, or sugar free Jell-O.
· Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.
· Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR! Yep, the secret is out! Sugar is just as fattening of a substance
than fat itself, when eaten in excess.
Take the time to incorporate these tips into your daily lifestyle, and you will be pleasantly surprised with your results! Remember that healthy weight loss takes time, so be patient! Make an effort towards your goal everyday and don’t get discouraged!
Read on for simple fitness and weight loss pointers that could very well turn the body you havetoday into a masterpiece tomorrow!
· Eating small meals every 2-3 waking hours will increase your metabolism and reduce fat storage.Make sure that these are healthy meals containing protein, carbohydrates and fat.
· The easiest way to effortlessly lose weight is to not eat three hours before bed. It has been proven that not eating three hours before bed reduces fat storage throughout the night.
· Eating a balanced diet is key in maintaining a healthy body weight. The American Council on Exercise suggests that this balance break down into 12-20% protein, 55-65% carbohydrates, and 25-30% fat.
· The average Venti sized Frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Beverages such as this contain high amounts of sugar should be consumed rarely since the extra calories they contain are readily stored as fat.
· Desserts should be eaten sparingly at an average of no more than two each week. If you have an insatiable sweet tooth, try munching on unsweetened dried fruit, or sugar free Jell-O.
· Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.
· Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR! Yep, the secret is out! Sugar is just as fattening of a substance
than fat itself, when eaten in excess.
Take the time to incorporate these tips into your daily lifestyle, and you will be pleasantly surprised with your results! Remember that healthy weight loss takes time, so be patient! Make an effort towards your goal everyday and don’t get discouraged!
Friday, August 1, 2008
The Most Dangerous Fat of All
Modern food processing has created unnatural kinds of fats called "trans" fats, which are made when unsaturated oils are artificially hydrogenated in order to increase stability and shelf life. Virtually all packaged foods, including cake mixes, crackers, breakfast cereals,and mayonnaise, are made with artificially hydrogenated fats. Trans fats are also created when unsaturated fats are heated to high temperatures, as in deep-fat frying. Although they are technically unsaturated fats, trans fats behave like saturated fats by clogging arteries and increasing the susceptibility of cholesterol to oxidize. When the American Heart Association advised Americans to give up butter in favor of "hearthealthy" margarine, it was sadly guiding people out of the frying pan right into the fire. The hydrogenated fats in most margarines have now been shown to be far more damaging to the heart and arteries than the naturally saturated fats in butter. Your best bet? Read labels closely. If you see the words "hydrogenated" or "partially hydrogenated," you can be sure the product contains trans fats.
Eating Right: What You Need to Know About “Good” and “Bad” Fat
.Although many health experts are telling us that we have too much fat in our diet, the truth is that that most people are actually deficient in essential fatty acids (EFAs),especially omega-3 fatty acids.
By increasing your consumption of these vitamin-type fats, you can lower your chance of getting heart disease, reduce inflammation in your joints, enhance your immune response against cancer, and promote healthy brain function.
The point is that the types of fat you eat make a big difference in your risk of developing or dying of heart disease. Despite what you've probably been led to believe, it's not necessary to reduce fat consumption in order to reduce your risks. It is important, however, to change the KINDS of fats you eat.
In a recent study published in the New England Journal of Medicine, researchers concluded that replacing unhealthy fats like margarine and shortening with healthy sources of fats -- such as olive oil, avocados, nuts, and cold-water fish -- was more effective in preventing coronary disease than reducing total fat intake. Here's an easy way to remember which fats are good and which are bad, plus the best way to get the important fats you need.
* Saturated fats are those that are solid at room temperature. They are found in meat, dairy products, palm and palm-kernel oils, cocoa butter, and coconut oil. Numerous epidemiological analyses have observed that increased consumption of saturated fat is linked to increased incidences of heart disease and cancer. While some scientists (including Dr. Robert Atkins) have argued that saturated fats have been unfairly maligned for their role in the development of heart disease, most nutritionists advise that saturated
fat be kept to 10 percent or less of your total daily calories.
* Monounsaturated oils are those that are liquid at room temperature but become cloudy or solid when refrigerated. They include olive oil and canola oil and are present in avocados. Studies have shown that cultures that get the majority of their fat calories from monounsaturated fats have a lower incidence of all types of cardiovascular disease and many kinds of cancer. Health and nutrition experts now recommend that the majority of your dietary fat intake should be from monounsaturated oils.
* Polyunsaturated oils remain liquid even when chilled. They are important because they supply the essential fatty acids. The most commonly used vegetable oils, such as those made from corn, peanuts, and soybeans, are high in omega-6 EFAs. Sources of omega-3 fats include deep-sea (cold-water) fish like salmon, herring, cod, mackerel, and sardines, as well as flaxseed (also known as linseed).
Most of us get adequate omega-6 from our diet. But unless you are eating cold-water fish four or five times a week or chewing a tablespoon of raw flaxseed daily, you will most likely benefit from an additional omega-3 EFA supplement.
In the past, most people took fish-oil and flaxseed-oil supplements. Unfortunately, both of these can have digestive side effects, ranging from an unpleasant taste to noxious burping, nausea, and diarrhea. The Health Sciences Institute has recently reported, however, on a better alternative: perilla oil. We've found that perilla oil appears to be the most inexpensive and best-tolerated source of these valuable compounds. It delivers all of
the benefits of omega-3 EFAs and in some cases appears to be even more powerful than fish or flaxseed oil. Most importantly, it's free of the digestive side effects that many people suffer with the traditional sources of omega-3 fatty acids
By increasing your consumption of these vitamin-type fats, you can lower your chance of getting heart disease, reduce inflammation in your joints, enhance your immune response against cancer, and promote healthy brain function.
The point is that the types of fat you eat make a big difference in your risk of developing or dying of heart disease. Despite what you've probably been led to believe, it's not necessary to reduce fat consumption in order to reduce your risks. It is important, however, to change the KINDS of fats you eat.
In a recent study published in the New England Journal of Medicine, researchers concluded that replacing unhealthy fats like margarine and shortening with healthy sources of fats -- such as olive oil, avocados, nuts, and cold-water fish -- was more effective in preventing coronary disease than reducing total fat intake. Here's an easy way to remember which fats are good and which are bad, plus the best way to get the important fats you need.
* Saturated fats are those that are solid at room temperature. They are found in meat, dairy products, palm and palm-kernel oils, cocoa butter, and coconut oil. Numerous epidemiological analyses have observed that increased consumption of saturated fat is linked to increased incidences of heart disease and cancer. While some scientists (including Dr. Robert Atkins) have argued that saturated fats have been unfairly maligned for their role in the development of heart disease, most nutritionists advise that saturated
fat be kept to 10 percent or less of your total daily calories.
* Monounsaturated oils are those that are liquid at room temperature but become cloudy or solid when refrigerated. They include olive oil and canola oil and are present in avocados. Studies have shown that cultures that get the majority of their fat calories from monounsaturated fats have a lower incidence of all types of cardiovascular disease and many kinds of cancer. Health and nutrition experts now recommend that the majority of your dietary fat intake should be from monounsaturated oils.
* Polyunsaturated oils remain liquid even when chilled. They are important because they supply the essential fatty acids. The most commonly used vegetable oils, such as those made from corn, peanuts, and soybeans, are high in omega-6 EFAs. Sources of omega-3 fats include deep-sea (cold-water) fish like salmon, herring, cod, mackerel, and sardines, as well as flaxseed (also known as linseed).
Most of us get adequate omega-6 from our diet. But unless you are eating cold-water fish four or five times a week or chewing a tablespoon of raw flaxseed daily, you will most likely benefit from an additional omega-3 EFA supplement.
In the past, most people took fish-oil and flaxseed-oil supplements. Unfortunately, both of these can have digestive side effects, ranging from an unpleasant taste to noxious burping, nausea, and diarrhea. The Health Sciences Institute has recently reported, however, on a better alternative: perilla oil. We've found that perilla oil appears to be the most inexpensive and best-tolerated source of these valuable compounds. It delivers all of
the benefits of omega-3 EFAs and in some cases appears to be even more powerful than fish or flaxseed oil. Most importantly, it's free of the digestive side effects that many people suffer with the traditional sources of omega-3 fatty acids
Monday, July 28, 2008
Rapid Weight Loss Diet
A rapid weight-loss diet helps to shed fat in a flash shaping a skinny lifestyle. In today's fast going life rapid weight loss diet is a plan mostly preferred by people. Improve your food choices that improve the nutritional quality of the diet to take off unwanted pounds. This will keep your body well nourished. Rapid weight loss diet says to keep your body and mind in harmony to keep the extra pounds off by a healthy diet and exercise program. The number of calories you eat and use controls body weight. Thus to lose weight you need to take in few calories than you use. By remaining more physically active or by eating less weight loss is possible. Following a weight-loss program that helps you to become more physically active and decrease the amount of calories that you eat is most likely to lead to successful weight loss.
The Rapid Weight Loss Diet states that:
1. Exercise is necessary it burns at least 2,000 calories each week. Rapid weight loss diet suggests ten-minute walk every day and work up to at least 20 minutes exercise sessions a week. Walking just one mile burns 150 calories.
2. Eat at least five servings a day of fruits and vegetables. Three cups of broccoli, for instance,contains roughly 120 calories.
3. Meal replacements are major part of the rapid weight loss diet. The packaged foods such as Lean Cuisine, or shakes such as Slim Fast are very helpful for maintaining long-term weight loss. Using just two meal replacements a week keep off ten pounds in a year. It is a lot of weight for a minimal change in eating patterns.
4. Rapid weight loss diet suggests listening and guidance by your body's signals. It says eat when you are hungry, stop when you are satisfied. You should enjoy food more than you ever have before.
5. Rapid weight loss diet helps to use hypnosis to change your mind about what you want to eat and how to be comfortable with your new behavior.
6. Avoid eating voraciously just because you like food. Rapid weight loss diet helps to identify eating triggers that you previously interpreted as hunger. This will heal underlying causes of overeating.
7. Proper diet and exercise is the only road gaining muscle and losing fat there are no short cuts. Exercise device or supplement can build muscle or burn fat.
Treat obesity with a diet plan that works for you.
The Rapid Weight Loss Diet states that:
1. Exercise is necessary it burns at least 2,000 calories each week. Rapid weight loss diet suggests ten-minute walk every day and work up to at least 20 minutes exercise sessions a week. Walking just one mile burns 150 calories.
2. Eat at least five servings a day of fruits and vegetables. Three cups of broccoli, for instance,contains roughly 120 calories.
3. Meal replacements are major part of the rapid weight loss diet. The packaged foods such as Lean Cuisine, or shakes such as Slim Fast are very helpful for maintaining long-term weight loss. Using just two meal replacements a week keep off ten pounds in a year. It is a lot of weight for a minimal change in eating patterns.
4. Rapid weight loss diet suggests listening and guidance by your body's signals. It says eat when you are hungry, stop when you are satisfied. You should enjoy food more than you ever have before.
5. Rapid weight loss diet helps to use hypnosis to change your mind about what you want to eat and how to be comfortable with your new behavior.
6. Avoid eating voraciously just because you like food. Rapid weight loss diet helps to identify eating triggers that you previously interpreted as hunger. This will heal underlying causes of overeating.
7. Proper diet and exercise is the only road gaining muscle and losing fat there are no short cuts. Exercise device or supplement can build muscle or burn fat.
Treat obesity with a diet plan that works for you.
Weight Loss Motivation Tips and Strategies!
How do you maintain your weight loss motivation beyond the
first 5 or 10 pounds?
We've all been there, you make incredible progress in your
weight loss program, only to fall "off the wagon" a few
days later because you lose that initial weight loss
motivation.
It's true, your mental attitude is 90% of the battle in
achieving rapid weight loss.
Here are 6 weight loss motivation tips you can use next
time you hit the wall in your weight loss program:
Weight Loss Motivation Tip 1: Set realistic goals. By
planning to lose 10 pounds each week, you are setting
yourself up for a letdown.
Weight Loss Motivation Tip 2: Set flexible goals.
Understand that you will lose more weight in the first
2-weeks of your weight loss program than you will after.
Weight Loss Motivation Tip 3: Have a support system
in place. If you can set goals with a friend or support
group, you will have more motivation to succeed.
Weight Loss Motivation Tip 4: Make sure your weight
loss program includes exercise. Exercise results in
positive chemicals being released in your brain which helps
with staying positive and achieving maintaining weight loss
motivation.
Weight Loss Motivation Tip 5: Have a strategy to combat
stress. Stress is the 1 cause of uncontrollable activity
in our lives. Practice meditation as part of your
weight loss program.
Weight Loss Motivation Tip 6: Set goals beyond losing
weight. Set goals linked with happiness, feeling better,
looking better, having more energy - less focus on pounds
lost to overall health will give you more motivation.
first 5 or 10 pounds?
We've all been there, you make incredible progress in your
weight loss program, only to fall "off the wagon" a few
days later because you lose that initial weight loss
motivation.
It's true, your mental attitude is 90% of the battle in
achieving rapid weight loss.
Here are 6 weight loss motivation tips you can use next
time you hit the wall in your weight loss program:
Weight Loss Motivation Tip 1: Set realistic goals. By
planning to lose 10 pounds each week, you are setting
yourself up for a letdown.
Weight Loss Motivation Tip 2: Set flexible goals.
Understand that you will lose more weight in the first
2-weeks of your weight loss program than you will after.
Weight Loss Motivation Tip 3: Have a support system
in place. If you can set goals with a friend or support
group, you will have more motivation to succeed.
Weight Loss Motivation Tip 4: Make sure your weight
loss program includes exercise. Exercise results in
positive chemicals being released in your brain which helps
with staying positive and achieving maintaining weight loss
motivation.
Weight Loss Motivation Tip 5: Have a strategy to combat
stress. Stress is the 1 cause of uncontrollable activity
in our lives. Practice meditation as part of your
weight loss program.
Weight Loss Motivation Tip 6: Set goals beyond losing
weight. Set goals linked with happiness, feeling better,
looking better, having more energy - less focus on pounds
lost to overall health will give you more motivation.
Sunday, July 27, 2008
Fat Burning Foods
Each one of the following foods is clinically
proven to promote weight loss. These foods go
a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health.
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they’re rich in nutrients and possess special fat-melting talents.
1. Apples
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine.
An average size apple provides only 81 calories and has no sodium, saturated fat or
cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
2. Coffee
Easy does it is the password here. We’ve a ll heard about potential dangers of caffeine – including anxiety and insomnia – so moderation is the key.
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.
This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without sugar – many people learn to love it that way.
3. Grapefruit
There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, deliv
ers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.
4. Mustard
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute
in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon,temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.
“But mustard is natural and totally safe,” Henry says. “It can be used ever
y day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours.” This can result in th
e body burning an extra 45 calories for every 700 consumed, Dr. Henry says.
5. Soups
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t . In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano,thyme and garlic powder. Boil, then simmer for an hour. Serves six.
6. Spinach
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an
epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.
7. Tofu
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.)Tofu contains calcium and iron, almost no sodi
um and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol. With different varieties available,the firmer tofus are good for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.
proven to promote weight loss. These foods go
a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health.
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they’re rich in nutrients and possess special fat-melting talents.
1. Apples
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine.
An average size apple provides only 81 calories and has no sodium, saturated fat or
cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
2. Coffee
Easy does it is the password here. We’ve a ll heard about potential dangers of caffeine – including anxiety and insomnia – so moderation is the key.
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.
This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without sugar – many people learn to love it that way.
3. Grapefruit
There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, deliv
ers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.
4. Mustard
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute
in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon,temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.
“But mustard is natural and totally safe,” Henry says. “It can be used ever
y day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours.” This can result in th
e body burning an extra 45 calories for every 700 consumed, Dr. Henry says.
5. Soups
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t . In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano,thyme and garlic powder. Boil, then simmer for an hour. Serves six.
6. Spinach
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an
epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.
7. Tofu
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.)Tofu contains calcium and iron, almost no sodi
um and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol. With different varieties available,the firmer tofus are good for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.
Diet and Fitness, Winning Tactics For Weight Loss
Tell me, does this describe you? 'I tried a zillion diets in
fits and starts and was never successful.' Just going on a diet
will not give you a complete healthy persona. I finally paid
attention to what everybody was saying, but I was too lazy to
do.
I added exercise and fitness to the equation. We also need to
stay fit as well as diet to lose weight. Our true wealth is our
health. Isn't it worth your time bring it into peak condition
and maintain it? Diet fitness is all about an accurate mix of
diet and an appropriate fitness program.
This basically includes three levels of consideration:
1. Balance-A balanced diet must contain carbohydrate, protein,
fat, vitamin, mineral salts and fiber in well proportionate
quantity. Carbohydrates are the source of energy so these play
an important role in balanced diet. Intentional inclusion of all
foods from fruits to vegetables and meats to grains.
2. Moderation- portion control, small quantity at regular
intervals. I had to laugh when I heard the results of a 5-year
study costing millions of dollars the government ran to find out
why the population of the US is getting heavier. The
results…they determined we eat larger quantities! 'Super Size
it!'
3. Variation - wide variety in foods,means higher chances of
complete nutrition. And variety in your workout routine means a
greter chance of sustaining it.
It is a well-known fact that poor diet leads to diseases, like
obesity, even cancer and heart disease. The link between diet
and physical fitness has well been established and recognized as
a science in itself. It's the basis of dynamic and creative
intellectual activity. How do you balance diet and fitness?
What changes in your diet and fitness regimes will prove to be
the most beneficial ones?
These questions may have been on your mind for a long time but
you didn't know where to start. I let the paralysis of analysis
prevent me from getting started for a long time. I wanted the
'perfect' fitness plan. My advice? Just get started anywhere,
but get started. There are the solutions at your doorstep. First
and foremost, you need to ensure that the diet you are on,
supplies you enough strength and energy to carry out the fitness
training which means:
The basic fitness diet should:
1. Have a wide variety of foods-- wholegrain breads and cereals
for vitamins and minerals, leafy green vegetables for iron
fueling, fruit for adequate fiber, lean meat and Fish (lowers
cholesterol and helps prevent cancer) and low fat dairy
products.
2. Enable you to have optimal weight and energy to carry out
daily activities with ease.
3. Enhance quick and complete recovery during exercise.
4. Supply enough fluids to have maximum hydration.
5. Provide both short and long term benefits and ease of maintenance.
When the above criterion is satisfied, you can confirm that you
are on a diet that is not starving you or running you the risk
of malnutrition and weakness. Fitness programs can include not
only basic gymnasium but modern techniques like dancing,
aerobics and yoga for variety and fun. If it is enjoyable it
will be easier to maintain. Make no mistake about it, fitness regimes help you speed up the
process of loosing weight along with the diet. That is the key,
the magic diet accelerator. So eat healthy, exercise and be wise!
- Bill Urell
fits and starts and was never successful.' Just going on a diet
will not give you a complete healthy persona. I finally paid
attention to what everybody was saying, but I was too lazy to
do.
I added exercise and fitness to the equation. We also need to
stay fit as well as diet to lose weight. Our true wealth is our
health. Isn't it worth your time bring it into peak condition
and maintain it? Diet fitness is all about an accurate mix of
diet and an appropriate fitness program.
This basically includes three levels of consideration:
1. Balance-A balanced diet must contain carbohydrate, protein,
fat, vitamin, mineral salts and fiber in well proportionate
quantity. Carbohydrates are the source of energy so these play
an important role in balanced diet. Intentional inclusion of all
foods from fruits to vegetables and meats to grains.
2. Moderation- portion control, small quantity at regular
intervals. I had to laugh when I heard the results of a 5-year
study costing millions of dollars the government ran to find out
why the population of the US is getting heavier. The
results…they determined we eat larger quantities! 'Super Size
it!'
3. Variation - wide variety in foods,means higher chances of
complete nutrition. And variety in your workout routine means a
greter chance of sustaining it.
It is a well-known fact that poor diet leads to diseases, like
obesity, even cancer and heart disease. The link between diet
and physical fitness has well been established and recognized as
a science in itself. It's the basis of dynamic and creative
intellectual activity. How do you balance diet and fitness?
What changes in your diet and fitness regimes will prove to be
the most beneficial ones?
These questions may have been on your mind for a long time but
you didn't know where to start. I let the paralysis of analysis
prevent me from getting started for a long time. I wanted the
'perfect' fitness plan. My advice? Just get started anywhere,
but get started. There are the solutions at your doorstep. First
and foremost, you need to ensure that the diet you are on,
supplies you enough strength and energy to carry out the fitness
training which means:
The basic fitness diet should:
1. Have a wide variety of foods-- wholegrain breads and cereals
for vitamins and minerals, leafy green vegetables for iron
fueling, fruit for adequate fiber, lean meat and Fish (lowers
cholesterol and helps prevent cancer) and low fat dairy
products.
2. Enable you to have optimal weight and energy to carry out
daily activities with ease.
3. Enhance quick and complete recovery during exercise.
4. Supply enough fluids to have maximum hydration.
5. Provide both short and long term benefits and ease of maintenance.
When the above criterion is satisfied, you can confirm that you
are on a diet that is not starving you or running you the risk
of malnutrition and weakness. Fitness programs can include not
only basic gymnasium but modern techniques like dancing,
aerobics and yoga for variety and fun. If it is enjoyable it
will be easier to maintain. Make no mistake about it, fitness regimes help you speed up the
process of loosing weight along with the diet. That is the key,
the magic diet accelerator. So eat healthy, exercise and be wise!
- Bill Urell
Best Diet - 3 Key Features Your Diet Must Have For Weight Loss Success
#1 Proven Success Rate
Are there before and after pictures of people who have lost weight with that particular diet? Arethere customer testimonials? Have there been independent studies done on the diet's success rate?
The diet you choose doesn't have to have all three of these but try to find at least some kind of
proven success rate before choosing that particular program. Finding a diet with a proven success rate not only lets you know that the diet works but it also helps give you the confidence that the diet will work FOR YOU. Confidence is one of the most underrated factors in a successful weight loss program. If you've tried and failed with diets before you especially need that extra boost of confidence to carry you through the more difficult times in the diet. By reminding yourself that this diet has been proven to work -you'll be able to keep going and reach your weight loss goals. A related feature that gets extra points is if the diet has been recommended by an expert or a physician. Again this boosts your confidence that the diet is safe and effective.
#2 Affordable
Losing weight should not cost you thousands of dollars (unless we're talking about surgery here and that's an entirely different article). The best diet will be affordable for the average person.
If the diet costs too much, be very suspicious and look elsewhere. There are too many shady diets out there and as a consumer, it pays to be cautious. I'll give you an example of what I mean:
A close friend of mine went to a well-known weight loss clinic in our area and was told she had to pay the yearly fees up front (around $1000 NOT including food). They also told her she had to buy their food in bulk (like $500 for a year's worth of chocolate). When the chocolate gave her heart palpitations and she had to take it back, they told her it was non-refundable. She was out the money for the chocolate. Plus, she feels she can't leave the program because she's paid the yearly fees (which, you guessed it, are also non-refundable). She unfortunately made the mistake of ignoring her instincts and paying way too much money for a diet program. If you notice you're being asked for hefty fees right out of the gate, warning lights should be flashing in your mind. Now on the other hand, the best diet WILL cost you something. It actually is better if you put some cash on the table for your diet program. Why? Because when we invest in something we're more likely to stick with it. When we invest in something we are more likely to follow through and get the results we want. For example I did a liver detox several months ago. I'm not really into liver detoxing but I read an article and figured I'd try it. The detox kit cost me a whopping $50 and when I opened the instructions they told me I had to give up junk food for two weeks. In any other universe I would have laughed and simply forgotten about detoxing my liver. But because I'd shelled out $50, I was invested - I decided that I hopefully wouldn't starve from lack of junk food over two weeks and suffered through it. If I'd gotten the detox kit for free there's no way I would have followed those instructions. But because I was invested, I followed through and now have a healthier liver thanking me for it. So when searching for the best diet, putting out some money on yourself and your dreams of a better body is actually a healthy thing. Just keep in mind that you shouldn't have to spend thousands of dollars on it.
#3 Compatible with Your Tastes and Lifestyle
This is THE most crucial step however it's the one where most people go wrong. When choosing a diet, they simply pick one and go, without considering if it is compatible with their tastes and lifestyle. For example, if you hate feeling deprived or empty you might want to choose a program that lets you eat many times during the day so you don't feel hungry. If you get bored easily you want a diet program that gives you tremendous variety and flexibility. If you don't do a lot of cooking or food preparation, you'll want to look at a program where the food is pre-made for you. Diets are like cars - there are hundreds of different models out there, each with their own unique features. And they can get you where you want to go. But your personality might gel better with certain features than others. Dieting is hard enough. Don't make it harder on yourself by choosing a diet not compatible with who goal. And one other thing, the best diet will be one that you can get excited about. Choose a diet that you enjoy, that you believe in, that may actually be - gulp - fun. Emotional excitement will fade in time, yes. But it can give you enough of an emotional push to get continuing motivation.
So those are 3 key considerations when looking for the best diet. Keep them in mind and you will
progress in leaps and bounds towards your dream body. Remember, planning now may seem
boring - but it's the key to your future weight loss success.
- Vienna Miller
8 Weight Loss Tips
Weight Loss Tip 1
Don’t skip breakfast. Whatever you do follow this advice, because otherwise you are much more
likely in fact prone to binge later in the day.
Weight Loss Tip 2
Don’t eat anything for at least an hour before going to bed.
Weight Loss Tip 3
Don’t snack while watching TV. It’s acceptable to eat a meal while watching television, but never is
snacking at this time acceptable.
Weight Loss Tip 4
Substitute fruits like; bananas, watermelon, plums, peaches, and oranges for sugary treats like;
cookies and candy.
Weight Loss Tip 5
Substitute honey for sugar, and carob powder for chocolate in all recipes. These taste just as good if
not better when used properly.
Weight Loss Tip 6
Eat more vegetables. This can even be enjoyable if you have a good cookbook like Good
housekeeping's latest edition.
Weight Loss Tip 7
Avoid unnecessary high calorie foods. Instead of a high calorie salad dressing for instance try
cottage cheese or yogurt to improve the salads taste and peel of the pounds.
Weight Loss Tip 8
Exercise at least a half hour each day for five days out of the week. Biking on a stationery bike while reading is a great form of excercise to slim legs.
Don’t skip breakfast. Whatever you do follow this advice, because otherwise you are much more
likely in fact prone to binge later in the day.
Weight Loss Tip 2
Don’t eat anything for at least an hour before going to bed.
Weight Loss Tip 3
Don’t snack while watching TV. It’s acceptable to eat a meal while watching television, but never is
snacking at this time acceptable.
Weight Loss Tip 4
Substitute fruits like; bananas, watermelon, plums, peaches, and oranges for sugary treats like;
cookies and candy.
Weight Loss Tip 5
Substitute honey for sugar, and carob powder for chocolate in all recipes. These taste just as good if
not better when used properly.
Weight Loss Tip 6
Eat more vegetables. This can even be enjoyable if you have a good cookbook like Good
housekeeping's latest edition.
Weight Loss Tip 7
Avoid unnecessary high calorie foods. Instead of a high calorie salad dressing for instance try
cottage cheese or yogurt to improve the salads taste and peel of the pounds.
Weight Loss Tip 8
Exercise at least a half hour each day for five days out of the week. Biking on a stationery bike while reading is a great form of excercise to slim legs.
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