Losing weight can be a real battle, and until I became a hypnotherapist, I didn’t realise there were so many different reasons why people have challenges losing weight. Some of the reasons I have discovered are far from the obvious eating too much, eating the wrong foods, eating the wrong quantities and lack of exercise. There is also comfort eating, self sabotage, limiting beliefs, poor self esteem and bad self image to consider.
What I have done to make my weight loss programme as effective as possible is to initially provide a free consultation. It seems to me that if you’re going to share your true thoughts and feelings with someone, you need to be completely comfortable with that person first. So the free consultation give people the option to meet me and then say, yes, I can work with you (which mostly they do) or no thanks, you’re just not my cup of tea.
Between that appointment and the next time I see them, I ask them to do a food diary. Far being from me to patronise, generally people know what’s good for them, however, sometimes seeing it in black and white gives them the nudge that reminds them, they’re not really doing themselves any favours in their diet. If it is the case that their diet is poor, I remind them of the health problems that arise as a result of an unhealthy diet.
Then it gets very individual, for example, there are NLP and Hypnotherapy techniques that would be more appropriate for some rather than others. For those that have an internal conflict (I can loose weight, no I can’t) there is a process called a parts integration that I may use. For those with disempowering beliefs, I may use a belief change. For those with a bad habit, I may use hypnosis…the list goes on. And I think it’s pleasant for people to know that the therapy is very much tailored to meet their individual needs.
Now, people do not keep coming to see me until they’ve reached their desired weight, that simply isn’t necessary. They just need to get to the stage where they know exactly what to do to loose the weight and they know like they know their own name that it is absolutely going to happen, that they will keep going until they do. For most people, that’s anything between 2 and 6 sessions, each lasting 1 hour.
So if you’re not happy with your figure, why not book an appointment to come along and see me in my therapy room in Hemel Hempstead, Hertfordshire?
About the Author: By Gemma Bailey. For Hypnotherapy, NLP and Life coaching visit http://www.gemmabailey.co.uk
Turning Point are exclusive one off sessions designed to help people overcome emotional events from the past, feelings of depression and anxieties. Details can be found at
For Reviews of Today’s Top Diets Visit:
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Categories: Diet Plan, Diet Program
Saturday, January 13, 2007
Friday, January 12, 2007
Top Six Natural Energy Boosters
Want an energy boost to your system that will not give you the jitters or keep you awake at night? Some herbs will boost your energy levels and are easy to add to your diet. Sometimes it is what you do NOT eat that gives you a boost in energy! So what are some alternatives to that third cup of Starbuck's Coffee?
1. Digestive enzymes break down proteins, fats, carbohydrates and fiber making it possible to benefit from the nutrients found in those foods. Enzymes turn the food we eat into energy and unlock this energy for use in the body. Did you ever notice that children can eat a big meal and then go play, but adults who eat a big meal usually need a nap. By the time you hit forty you have lost most of your body's natural ability to manufacture enzymes. You get tired because it takes a lot of energy to digest that meal. Where do we get enzymes from? There are two basic sources: The raw food we eat contains enzymes to help break down that particular piece of food. Our body also produces some enzymes. The two glands providing the majority of digestive chemicals utilized by the gastrointestinal tract are the liver and the pancreas. The more cooking and processing of food destroys all or most of the enzymes. The more diet consists of raw foods like salads, the more natural energy you will have. Since most of the foods we eat are cooked or heavily processed in some way and the raw foods we do eat contain only enough enzymes to process that particular food, our bodies must produce the majority of the digestive enzymes we require. Again, we also lose the ability to produce these enzymes after we reach forty. For these reasons it is recommended that we supplement our diet with enzymes. Many enzymes have also been shown to have an anti-inflammatory effect which is a bonus.
2. Cayenne. There is no other herb which increases your blood flow faster than cayenne. Cayenne moves blood. It is a circulatory tonic and helps improve circulation. More blood means more oxygen racing through your body. This is just what your metabolism needed. Because it is a natural metabolism booster many diet supplements now add cayenne to their formulas. Cayenne also supports heart health, improves the immune system and is a huge aid to the digestive system.
3. Ginseng. Ginseng has long been used as a total systemic tonic. Ginseng is commonly used as an adaptogen, meaning it normalizes physical functioning depending on what the individual needs (for example, it will lower high blood pressure, but raise low blood pressure). It is also used to reduce the effects of stress, improve athletic performance, boost energy levels, enhance memory, and stimulate the immune system. Ginseng is known as a preventative herb as well as a curative herb. It is said to remove both mental and physical fatigue. Most people who use ginseng over a two to three month period experience a sense of well-being and stamina and say it improves both mental and physical performance. Ginseng has been said to improve erectile function, help relieve stress and help with stabilizing blood sugar levels for diabetics. It is a very common addition to any energy or diet product and comes in many shapes and forms. Like other herbs and supplements potency varies from product to product. I suggest always buying a fresh, reputable and potent brand.
4. 24 hour fast. The body spends up to one third of your energy on digestion and elimination. By avoiding solid food and only taking in liquids like water and fresh organic juices you give the body a break. It can now use some of its stored energy to fight disease and eliminate toxins in the body. By eliminating toxins the body is dumping them into the digestive tract to be eliminated. If the digestive tract (colon) is not clean and working well the toxins will just get reabsorbed into the bloodstream making you fell sick. If your colon is clean and you properly eliminate those toxins you get a general feeling of wellness, more energy and more mental clarity. Fasting, even just one day month will help eliminate salt and sugar cravings. After a fast you are usually hungry for food that has high nutrient content, like green vegetables..
Dr. Paul Bragg states: "… fasting is not a cure of any disease or ailment. The purpose of the fast is to allow the body full range and scope to fulfill its self-healing, self-repairing, self-rejuvenating functions to the best advantage. …Fasting is probably the fastest and safest way or means of regaining health ever conceived by the human man. … Fasting puts the body in a condition where all the Vital Force of the body is used to flush out the causes of body miseries."
5. Colon and parasite cleanse. If you are over the age of thirty and have never done a colon cleanse you are in for a tremendous health boost. If you do your cleanse and eat a healthy diet with mostly fruits and vegetables and very little red meat or no meat at all you will feel lighter. You will focus easier. Your memory will improve and your energy will go up. You will just feel better over all. You have probably heard the saying that death begins in the colon. Well, good health and more energy also begin in the colon!
6. Superfoods. Superfoods are foods or food products that are high in nutrient density. Superfoods are usually green superfoods, high in both vitamins and minerals. Why are superfoods so important to natural energy levels?
One reason is that our soils are so depleted and over-farmed and we, as a country, elect to only replace the Nitrogen, Potassium and Phosphorus. These are the macro nutrients our foods need but not the micro-nutrients (trace minerals) which are essential to our energy and immune systems. Superfoods usually contain sea minerals from Blue-Green Algae, Spirulina, Kelp and Chlorella and other mineral dense foods that help to ensure that we are getting all the nutrients our body needs to fight disease and not run out of gas.
About the Author:
Marty Meshek is a natural energy and cleanse specialist and operates a natural healing web site filled with natural energy advice and products. http://www.EnergyForToday.com
For Reviews of Today’s Top Diets Visit: Diet Reviews
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
1. Digestive enzymes break down proteins, fats, carbohydrates and fiber making it possible to benefit from the nutrients found in those foods. Enzymes turn the food we eat into energy and unlock this energy for use in the body. Did you ever notice that children can eat a big meal and then go play, but adults who eat a big meal usually need a nap. By the time you hit forty you have lost most of your body's natural ability to manufacture enzymes. You get tired because it takes a lot of energy to digest that meal. Where do we get enzymes from? There are two basic sources: The raw food we eat contains enzymes to help break down that particular piece of food. Our body also produces some enzymes. The two glands providing the majority of digestive chemicals utilized by the gastrointestinal tract are the liver and the pancreas. The more cooking and processing of food destroys all or most of the enzymes. The more diet consists of raw foods like salads, the more natural energy you will have. Since most of the foods we eat are cooked or heavily processed in some way and the raw foods we do eat contain only enough enzymes to process that particular food, our bodies must produce the majority of the digestive enzymes we require. Again, we also lose the ability to produce these enzymes after we reach forty. For these reasons it is recommended that we supplement our diet with enzymes. Many enzymes have also been shown to have an anti-inflammatory effect which is a bonus.
2. Cayenne. There is no other herb which increases your blood flow faster than cayenne. Cayenne moves blood. It is a circulatory tonic and helps improve circulation. More blood means more oxygen racing through your body. This is just what your metabolism needed. Because it is a natural metabolism booster many diet supplements now add cayenne to their formulas. Cayenne also supports heart health, improves the immune system and is a huge aid to the digestive system.
3. Ginseng. Ginseng has long been used as a total systemic tonic. Ginseng is commonly used as an adaptogen, meaning it normalizes physical functioning depending on what the individual needs (for example, it will lower high blood pressure, but raise low blood pressure). It is also used to reduce the effects of stress, improve athletic performance, boost energy levels, enhance memory, and stimulate the immune system. Ginseng is known as a preventative herb as well as a curative herb. It is said to remove both mental and physical fatigue. Most people who use ginseng over a two to three month period experience a sense of well-being and stamina and say it improves both mental and physical performance. Ginseng has been said to improve erectile function, help relieve stress and help with stabilizing blood sugar levels for diabetics. It is a very common addition to any energy or diet product and comes in many shapes and forms. Like other herbs and supplements potency varies from product to product. I suggest always buying a fresh, reputable and potent brand.
4. 24 hour fast. The body spends up to one third of your energy on digestion and elimination. By avoiding solid food and only taking in liquids like water and fresh organic juices you give the body a break. It can now use some of its stored energy to fight disease and eliminate toxins in the body. By eliminating toxins the body is dumping them into the digestive tract to be eliminated. If the digestive tract (colon) is not clean and working well the toxins will just get reabsorbed into the bloodstream making you fell sick. If your colon is clean and you properly eliminate those toxins you get a general feeling of wellness, more energy and more mental clarity. Fasting, even just one day month will help eliminate salt and sugar cravings. After a fast you are usually hungry for food that has high nutrient content, like green vegetables..
Dr. Paul Bragg states: "… fasting is not a cure of any disease or ailment. The purpose of the fast is to allow the body full range and scope to fulfill its self-healing, self-repairing, self-rejuvenating functions to the best advantage. …Fasting is probably the fastest and safest way or means of regaining health ever conceived by the human man. … Fasting puts the body in a condition where all the Vital Force of the body is used to flush out the causes of body miseries."
5. Colon and parasite cleanse. If you are over the age of thirty and have never done a colon cleanse you are in for a tremendous health boost. If you do your cleanse and eat a healthy diet with mostly fruits and vegetables and very little red meat or no meat at all you will feel lighter. You will focus easier. Your memory will improve and your energy will go up. You will just feel better over all. You have probably heard the saying that death begins in the colon. Well, good health and more energy also begin in the colon!
6. Superfoods. Superfoods are foods or food products that are high in nutrient density. Superfoods are usually green superfoods, high in both vitamins and minerals. Why are superfoods so important to natural energy levels?
One reason is that our soils are so depleted and over-farmed and we, as a country, elect to only replace the Nitrogen, Potassium and Phosphorus. These are the macro nutrients our foods need but not the micro-nutrients (trace minerals) which are essential to our energy and immune systems. Superfoods usually contain sea minerals from Blue-Green Algae, Spirulina, Kelp and Chlorella and other mineral dense foods that help to ensure that we are getting all the nutrients our body needs to fight disease and not run out of gas.
About the Author:
Marty Meshek is a natural energy and cleanse specialist and operates a natural healing web site filled with natural energy advice and products. http://www.EnergyForToday.com
For Reviews of Today’s Top Diets Visit: Diet Reviews
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
Thursday, January 11, 2007
Does Hoodia Work?
Hoodia For Natural Weight Loss?
You have tried many ways to lose weight and have probably read about many types of weight loss products and weight loss diet plans. Maybe you are even a self styled expert of anything to do with losing weight.
Then all of a sudden, you are reading advertisements after advertisements in the print media and the internet about a new herbal weight loss product. This natural herbal weight loss product, touted to be very effective for losing weight quickly is something that you have not heard until very recently. It even has a very weird and strange name. This product is called Hoodia. Just what is Hoodia you must have wondered? Why is this herbal weight loss product becoming so popular?
Well, when consumed, the Hoodia plant tricks the brain by making the stomach feel full even if you have only eaten a tiny weenie morsel. This herb has already been in the diet of Africa's Bushmen for hundreds if not thousands of years.
Hoodia is a very bitter tasting cactus like plant. This herbal weight loss plant can only be found in the Kalahari Desert of South Africa and nowhere else in the world. Is it any wonder why no one knows about this weight loss herb until very recently?
Although the civilized world is just trying to understand Hoodia better now, the African bush men in the Kalahari Desert have been eating it for probably thousands of years. The first scientific investigation of the herb was researched at South Africa's national laboratory. They found that when Hoodia were fed to animals, all the animals lost weight without any exception.
It took the South African national laboratory about 30 years to isolate and identify the specific appetite suppressing active ingredient in the Hoodia plant. When they found it, they applied for a patent and licensed it to Phytopharm, a pharmaceutical company.
Clinical trials were then conducted on obese volunteers with excellent results. Subjects given Hoodia supplement ended up eating about 1,000 calories a day effortlessly.
If the Hoodia plant is indeed the fast weight loss magical herb, then this humble herb may be the savior of the developed world where obesity is the main threat to many people's lives.
There is one glaring problem though. If the Hoodia plant can only be found in the African desert which is already quite barren with vegetation, then will it be very expensive owing to its scarcity? Will there be enough Hoodia to supply and meet demand? Or will there be large commercial farming to cater to the demand fast enough?
About the Author: Chris Chew is the author of "Burn Fat Build Muscles Fast". Read more of his articles at http://sgfitnessonline.blogspot.com/search/label/Weight%20Loss and
Natural weight loss
For more detailed and thorough information on HOODIA visit: Hypochondriac's Guide to Hoodia Gordonii H 57
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
You have tried many ways to lose weight and have probably read about many types of weight loss products and weight loss diet plans. Maybe you are even a self styled expert of anything to do with losing weight.
Then all of a sudden, you are reading advertisements after advertisements in the print media and the internet about a new herbal weight loss product. This natural herbal weight loss product, touted to be very effective for losing weight quickly is something that you have not heard until very recently. It even has a very weird and strange name. This product is called Hoodia. Just what is Hoodia you must have wondered? Why is this herbal weight loss product becoming so popular?
Well, when consumed, the Hoodia plant tricks the brain by making the stomach feel full even if you have only eaten a tiny weenie morsel. This herb has already been in the diet of Africa's Bushmen for hundreds if not thousands of years.
Hoodia is a very bitter tasting cactus like plant. This herbal weight loss plant can only be found in the Kalahari Desert of South Africa and nowhere else in the world. Is it any wonder why no one knows about this weight loss herb until very recently?
Although the civilized world is just trying to understand Hoodia better now, the African bush men in the Kalahari Desert have been eating it for probably thousands of years. The first scientific investigation of the herb was researched at South Africa's national laboratory. They found that when Hoodia were fed to animals, all the animals lost weight without any exception.
It took the South African national laboratory about 30 years to isolate and identify the specific appetite suppressing active ingredient in the Hoodia plant. When they found it, they applied for a patent and licensed it to Phytopharm, a pharmaceutical company.
Clinical trials were then conducted on obese volunteers with excellent results. Subjects given Hoodia supplement ended up eating about 1,000 calories a day effortlessly.
If the Hoodia plant is indeed the fast weight loss magical herb, then this humble herb may be the savior of the developed world where obesity is the main threat to many people's lives.
There is one glaring problem though. If the Hoodia plant can only be found in the African desert which is already quite barren with vegetation, then will it be very expensive owing to its scarcity? Will there be enough Hoodia to supply and meet demand? Or will there be large commercial farming to cater to the demand fast enough?
About the Author: Chris Chew is the author of "Burn Fat Build Muscles Fast". Read more of his articles at http://sgfitnessonline.blogspot.com/search/label/Weight%20Loss and
Natural weight loss
For more detailed and thorough information on HOODIA visit: Hypochondriac's Guide to Hoodia Gordonii H 57
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
Wednesday, January 10, 2007
What Does a Woman Have to Do to Lose Weight?
Women And Weight Gain
By Susan Megge
Most women can’t compete with the images we see all around us – from sexy, beautiful young models on magazine covers to gorgeous, hot middle aged housewives who call themselves desperate. This leads many of us to believe that these women have tools available to them that the rest of us don’t. To this I say “Not so, my friend.”
You see, so many women blame their weight on the fact that they’ve had children. Well, guess what – having babies doesn’t make you fat. Sure, you may gain some weight during pregnancy, and in some cases it can even be close to 100 pounds, but the majority of women have the ability to lose all of their “baby fat” within a year of giving birth.
If you’ve had children and have not lost all of your weight, or perhaps continue to gain weight, unless you have a medical condition contributing to your current size, there’s only one reason you may weigh more than you’d like, and it’s quite a simple explanation: You’re eating too much and moving too little – period. It’s that simple. You see, if you want to lose weight you need to burn more calories than you consume.
Depending on your age, you may be thinking that weight loss is impossible because you’re getting older and noticing a large amount of flab around your mid-section. If this is an accurate scenario in your case, I’ll cut you some slack because there’s a legitimate reason for women gaining weight as they get older. As you approach the menopausal years, your hormone levels decline, which will result in most women noticing a spare tire even if they’re not overeating. So, what’s the solution?
No matter what your age, if you’re overweight you must cut your caloric intake and get more physical activity. For more mature women – those approaching forty and beyond – it’s crucial to build muscle because as you approach menopause your body loses muscle mass, as well as bone density. We all need muscle to burn calories so it’s important to perform weight bearing exercises to achieve a lean and toned body.
If you’re a woman who wants to lose weight, please know that you can easily achieve this goal. It doesn’t matter if you’ve had several children or even if you’re getting older and approaching menopause. If you pay attention to what you’re eating and exercise regularly, you will have the body you desire and before you know it you’ll be excitedly slipping into that smaller size dress you’ve been dreaming about.
About the Author:
Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist women as they start to experience weight gain associated with getting older. Susan, a health and fitness expert started experiencing these symptoms several years ago and researched various avenues to deal with them naturally.
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
By Susan Megge
Most women can’t compete with the images we see all around us – from sexy, beautiful young models on magazine covers to gorgeous, hot middle aged housewives who call themselves desperate. This leads many of us to believe that these women have tools available to them that the rest of us don’t. To this I say “Not so, my friend.”
You see, so many women blame their weight on the fact that they’ve had children. Well, guess what – having babies doesn’t make you fat. Sure, you may gain some weight during pregnancy, and in some cases it can even be close to 100 pounds, but the majority of women have the ability to lose all of their “baby fat” within a year of giving birth.
If you’ve had children and have not lost all of your weight, or perhaps continue to gain weight, unless you have a medical condition contributing to your current size, there’s only one reason you may weigh more than you’d like, and it’s quite a simple explanation: You’re eating too much and moving too little – period. It’s that simple. You see, if you want to lose weight you need to burn more calories than you consume.
Depending on your age, you may be thinking that weight loss is impossible because you’re getting older and noticing a large amount of flab around your mid-section. If this is an accurate scenario in your case, I’ll cut you some slack because there’s a legitimate reason for women gaining weight as they get older. As you approach the menopausal years, your hormone levels decline, which will result in most women noticing a spare tire even if they’re not overeating. So, what’s the solution?
No matter what your age, if you’re overweight you must cut your caloric intake and get more physical activity. For more mature women – those approaching forty and beyond – it’s crucial to build muscle because as you approach menopause your body loses muscle mass, as well as bone density. We all need muscle to burn calories so it’s important to perform weight bearing exercises to achieve a lean and toned body.
If you’re a woman who wants to lose weight, please know that you can easily achieve this goal. It doesn’t matter if you’ve had several children or even if you’re getting older and approaching menopause. If you pay attention to what you’re eating and exercise regularly, you will have the body you desire and before you know it you’ll be excitedly slipping into that smaller size dress you’ve been dreaming about.
About the Author:
Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist women as they start to experience weight gain associated with getting older. Susan, a health and fitness expert started experiencing these symptoms several years ago and researched various avenues to deal with them naturally.
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
Tuesday, January 09, 2007
Looking for The Right Diet?
Selecting The Best Online Weight Loss Program
By Elizabeth Radisson
The Internet has become a convenient venue where different products and services are sold and offered to different kinds of people.
Online businesses recognize the many needs of people and so they tend to offer products and services that would certainly arouse interest and generate rapid sales.
Obesity is one problem plaguing many people, not just in the United States, but also around the world. That is why many weight-loss regimens and product innovations are sold online.
It is bizarre how many people in Africa suffer from malnutrition and under weight problems, and many people in developed countries suffer from obesity. The contrasting trend is caused by food intake, though, in opposing directions.
On the Internet, there are more weight loss plans and programs being sold than there are weight-gaining techniques. It is because statistics indicate that people who fail to gain results from conventional weight loss programs tend to turn online for possible alternative solutions.
Finding the Best Online Weight Loss Program
Since there are numerous weight loss programs and plans offered online, how would you possibly choose the best among them?
Selecting the best and most effective strategy for weight loss is often unique for each person. A program that is successful for one person, may fail to work for another.
Do not select a plan simply based on the strength of the testimonials. Testimonials are difficult, if not impossible to follow up on. While many positive testimonials are a plus on the side of a program, it should not be your main criteria.
To pick out the best among the online weight loss options, you can also do some checking up on the company itself. Trust Internet sites that post physical office addresses or have phone numbers to use to contact the company. Give them a call or drop by their headquarters, if possible.
Feedback and recommendations from peers are also great ways to make up your mind when you are deciding which online program or plan you would purchase or sign up in. A quick online search can often turn up reviews of sites and products, as well as recommendations and personal experiences.
Safety
Do not be easily misled by claims made in promotions and press releases. Make sure you learn the specifics of the weight loss program. Does it require purchase of supplements? Is there an exercise component that would require special equipment? Is there a diet plan component?
Most online programs and plans for weight loss primarily offer special and recommended diets and gives advice on the timing of meals, the planning for food allocations and intake and the do's and don'ts while eating.
Other plans integrate special diets with exercise techniques. Still others combine diet, exercise and supplements.
Moreover, also consider the price tag. There are plans to fit many different budgets. You may also want to consider offline programs available in your area. The personal interaction may suit you, and help you to reach your weight loss goal.
The key to remember is that it is a lot easier to gain the weight then to lose it. An online weight loss program, or any other weigh-reduction plan, will be futile if you are not determined to be self-disciplined, and put in the work to see the plan through.
About the Author: If you are looking for an online weight loss program, look no further than the ProShape system, which combines exercise and supplements. For more articles about weight loss, visit http://www.AreYouSlim.com
For Hundreds more great articles visit our
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Categories: Diet Plan, Diet Program
Friday, January 05, 2007
How to Find the Best Treadmills
Best Rated Treadmill - 3 Easy Ways To Find TheBest Rated Treadmills
Looking for the best rated treadmill? Buying a treadmill can beconfusing - just for the sheer amount of choices out there. Oneof the easiest ways to choose your treadmill is to find thebest rated ones, while still considering your own workoutneeds.
How do you find top rated treadmills? There are several ways tochoose and this article will give you the 3 easiest ways to findthe best rated treadmill - for you.
#1 Know the Key Ingredients To A High Quality Treadmill
Treadmills offer lots of features however there are 4 keyfeatures that make up a high quality machine. These are motorpower, cushioning, stability and warranty.
The motor is the heart of your machine and usually the mostexpensive part to fix. You want a high-powered, well-builtmotor. Try to find at least a motor power of 2.0 ContinuousDuty HP, preferably higher. Don't be fooled by peak dutyratings which many cheaper treadmills try to list instead ofcontinuous duty power.
Think of it this way - a 1.5 HP motor has to work twice as hardas a 3.0 HP motor - so it will burn out long before the 3.0 HPmotor, all other things being equal.
Good cushioning is essential - especially for runners andfrequent exercisers. A proper cushioning system protects yourjoints and ligaments. A bad cushioning system can causephysical injuries and even put you out of commission for awhile.
Stability, according to Runner's World, is the most importantfeature of a treadmill. You don't want it to shake or wobblewhen you pick up your pace. Heavier treadmills tend to be morestable. Also look for higher user weight capacities (i.e. over300 pounds) for indications of higher stability.
Your warranty is an excellent indication of the quality ofparts used in construction. A long warranty (especially on themotor and parts) often indicates a top treadmill.
#2 Read Expert Reviews
There are several expert reviews you can read to find the bestrated treadmills. Examples of expert ratings include Runner'sWorld, Consumer Reports and Consumer Guide.
Keep in mind however that each of these reviewers may give moreweight to various features - so they won't all agree. Also, theyoften review different brands which again can give differentresults. Reading expert ratings will also give you an idea ofwhich brands tend to rate highly over and over again.
#3 Choose a High Quality Brand With A Good Reputation
Just as Schwinn has one of the best reputations for buildingexercise bikes, there are certain manufacturers that producetop rated treadmills as well. Just as important, there areother brands you'll want to avoid who don't have a great trackrecord.
When reading reviews (both expert and consumer), try to get asense of which brands usually have positive reviews. I sayusually because every brand sometimes makes a dud - and thosepeople are often the ones that post reviews, not the people whohad great experiences.
Also, some review sites allow anyone to post reviews and youreally don't know who is posting - a real person or someoneworking for the competition. But by researching, you will startto get a sense of which brands rate well in general, and whichbrands do not.
So those are 3 easy ways to find the best-rated treadmills.
Keep in mind that even if a treadmill is top-rated, you shouldalso consider your own personal workout needs when buying.
For example, while a commercial grade Landice may get highexpert ratings, it also starts at $3000 and may be way morethan you need to spend. On the other hand, if you're a frequentrunner, a good cushioning system is a must to protect yourankles, knees, and back - so an $800 department store treadmilljust isn't going to cut it.
While buying a treadmill may seem confusing at first - it'sreally not hard. There are so many great treadmills out there,with new innovations being made every year. By keeping theabove 3 things in mind when buying, you'll easily find the bestrated treadmill - for you!
About The Author: Kathryn O'Neill is chief editor forhttp://www.TreadmillReview.net - a consumer oriented websitereviewing treadmills by brand, price, features, expert &consumer reviews. For the latest treadmill Best Buys, visithttp://www.TreadmillReview.net/BestTreadmillBuys.html
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
Looking for the best rated treadmill? Buying a treadmill can beconfusing - just for the sheer amount of choices out there. Oneof the easiest ways to choose your treadmill is to find thebest rated ones, while still considering your own workoutneeds.
How do you find top rated treadmills? There are several ways tochoose and this article will give you the 3 easiest ways to findthe best rated treadmill - for you.
#1 Know the Key Ingredients To A High Quality Treadmill
Treadmills offer lots of features however there are 4 keyfeatures that make up a high quality machine. These are motorpower, cushioning, stability and warranty.
The motor is the heart of your machine and usually the mostexpensive part to fix. You want a high-powered, well-builtmotor. Try to find at least a motor power of 2.0 ContinuousDuty HP, preferably higher. Don't be fooled by peak dutyratings which many cheaper treadmills try to list instead ofcontinuous duty power.
Think of it this way - a 1.5 HP motor has to work twice as hardas a 3.0 HP motor - so it will burn out long before the 3.0 HPmotor, all other things being equal.
Good cushioning is essential - especially for runners andfrequent exercisers. A proper cushioning system protects yourjoints and ligaments. A bad cushioning system can causephysical injuries and even put you out of commission for awhile.
Stability, according to Runner's World, is the most importantfeature of a treadmill. You don't want it to shake or wobblewhen you pick up your pace. Heavier treadmills tend to be morestable. Also look for higher user weight capacities (i.e. over300 pounds) for indications of higher stability.
Your warranty is an excellent indication of the quality ofparts used in construction. A long warranty (especially on themotor and parts) often indicates a top treadmill.
#2 Read Expert Reviews
There are several expert reviews you can read to find the bestrated treadmills. Examples of expert ratings include Runner'sWorld, Consumer Reports and Consumer Guide.
Keep in mind however that each of these reviewers may give moreweight to various features - so they won't all agree. Also, theyoften review different brands which again can give differentresults. Reading expert ratings will also give you an idea ofwhich brands tend to rate highly over and over again.
#3 Choose a High Quality Brand With A Good Reputation
Just as Schwinn has one of the best reputations for buildingexercise bikes, there are certain manufacturers that producetop rated treadmills as well. Just as important, there areother brands you'll want to avoid who don't have a great trackrecord.
When reading reviews (both expert and consumer), try to get asense of which brands usually have positive reviews. I sayusually because every brand sometimes makes a dud - and thosepeople are often the ones that post reviews, not the people whohad great experiences.
Also, some review sites allow anyone to post reviews and youreally don't know who is posting - a real person or someoneworking for the competition. But by researching, you will startto get a sense of which brands rate well in general, and whichbrands do not.
So those are 3 easy ways to find the best-rated treadmills.
Keep in mind that even if a treadmill is top-rated, you shouldalso consider your own personal workout needs when buying.
For example, while a commercial grade Landice may get highexpert ratings, it also starts at $3000 and may be way morethan you need to spend. On the other hand, if you're a frequentrunner, a good cushioning system is a must to protect yourankles, knees, and back - so an $800 department store treadmilljust isn't going to cut it.
While buying a treadmill may seem confusing at first - it'sreally not hard. There are so many great treadmills out there,with new innovations being made every year. By keeping theabove 3 things in mind when buying, you'll easily find the bestrated treadmill - for you!
About The Author: Kathryn O'Neill is chief editor forhttp://www.TreadmillReview.net - a consumer oriented websitereviewing treadmills by brand, price, features, expert &consumer reviews. For the latest treadmill Best Buys, visithttp://www.TreadmillReview.net/BestTreadmillBuys.html
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
Tuesday, December 26, 2006
Phytochemicals | Their Amazing Health Benefits
Phytochemicals And The Health Value Of Colors
Mother Nature has generously supplied the plant world with thousands of bioactive chemicals, in turn giving protection to assure health and regeneration of the species. In each edible plant are dozens, if not hundreds, of phytochemicals with health benefits that transfer to us through our diet.
A simple way to grasp what phytochemicals do is to understand why plants have colors in the first place. Colorful chemicals can be described as pigments in two main classes: phenolics and carotenoids.
Phenolic Pigments
Plant colors of blue, purple, black and red belong to the pigment class called phenolics (or polyphenols), which includes several thousand individual chemicals across the plant world.
Although phenolics may be grouped in as many as 11 subclasses, each with hundreds of chemicals, those known best in public media are the flavonoids found in colorful edible plants like berries. A principal flavonoid subgroup that is common in dark berries is the anthocyanins (anthos = flower, cyanin = blue, Greek). Anthocyanins give the brightest colors to plants, including the blue of blueberries, black of blackberries, red of cherries or rose petals, and purple of prunes and eggplant.
Pigments provide two general functions to plants. Via their scent, flavor, and color, pigments serve to attract pollinators and assure continuation of the species. Secondly, they act as a defensive shell of acidic protectors guarding against bacteria, viruses, fungi and other pests. This category includes antioxidant roles necessary to neutralize the effects of constant exposure to the sun, ultraviolet radiation and production of free radicals during photosynthesis.
Following digestion from eating pigmented foods like berries, phenolics distribute throughout the body's water compartments. This includes the inside of cells where oxidative reactions are occurring second by second throughout life. Phenolics (and carotenoids below) are the antioxidants that neutralize oxidation reactions from free radicals that can damage cell structures and contribute to disease and aging.
Simply stated, humans can increase their defenses against disease by eating colorful plants. Preliminary evidence for this benefit comes from a host of research studies on animals and in limited human clinical trials. Theses studies show positive results by phenolics against:
•Cancer •Cardiovascular disease •Thrombosis (blood clots) •Inflammation •Diabetes
Phenolics appearing in public media over recent years include:
•Proanthocyanidins (anti-cancer effect from grape seeds) •Resveratrol (protective effect against cardiovascular disease from red grapes and dark wines) •Anthocyanins (protection against brain damage following stroke from blueberries) •Chlorogenic acid (reduction of high blood pressure from strawberries) •Ferulic acid (cancer prevention from black raspberries)
Carotenoids
In plants that are red, orange, yellow or green are a smaller family of pigments called the carotenoids. These are the pigments associated with the vivid colors of corn, carrots, pumpkins, tomatoes and spinach. Even though green plants have a predominance of chlorophyll – a green pigment – carotenoids are ever present (though masked by chlorophyll). An example of this effect occurs in spinach. Even though it is a dark green vegetable, spinach contains high levels of a yellow carotenoid called lutein.
Other carotenoids now seen in consumer products like vitamins and supplements include:
•Beta-carotene •Lycopene •Zeaxanthin (“zee-a-zan-thin”)
Carotenoids have two characteristics of particular health value to us. First, they tend to dissolve best in lipids and so are concentrated in fatty parts of human cells (like membranes, nuclear envelopes and the sheaths of nerves close to critical functions of these cell components). Second, carotenoids typically have numerous double-bonds between carbon atoms, a highly effective source of electrons needed in antioxidation processes.
Simply for the above reason, carotenoids are thought to be more powerful dietary antioxidants than phenolics. With carotenoids in cell lipids and phenolics in cell water, phytochemicals from a diet of colorful plants act in concert to protect our organs from potential damage by radical oxygen and nitrogen species.
In ongoing basic research on animals, carotenoids have been linked to broad health benefits including:
•Eye diseases •Cardiovascular diseases •Cancer •Psoriasis •Inflammation •Viral infections
Summary of health benefits: Enrich your dietary content of phenolics and carotenoids by eating a variety of the most brightly colored vegetables and fruits!
Reading
* Heber D, What Color is Your Diet?, 2001, HarperCollins, New York. * Joseph JA, Nadeau DA, Underwood A. The Color Code, 2002, Hyperion, New York. * Lee J, Koo N, Min DB. Reactive oxygen species, aging, and antioxidative nutraceuticals. Comprehen Rev Food Sci and Food Safety 3:21-33, 2004.
Copyright 2006 Berry Health Inc.
About The Author: A scientist, author and expert on cardiovascular and brain physiology, Dr. Paul Gross has done extensive research on the brain, bones and antioxidants. Gross is also founder of Berry Health Inc, a developer of nutritional, berry-based supplements. For more information, visit http://www.berrywiseonline.com
For Hundreds more great articles visit our
Article Archives - Directory
Categories: Diet Plan, Diet Program
Tuesday, December 19, 2006
More Holiday Eating Tips
Holiday Eating Strategy Sheet
“I'm glad it is over,” say many people after Thanksgiving, Christmas, or New Year's.
If you are the food preparer, you are most likely shopping, mincing, dicing, and saut̩ing, days Рpossibly weeks before the event. The good china, crystal, flatware, and serving pieces are brought out of storage. They are washed, polished, and used once more before they are stored away for the next special event.
If you are the attendee, you may be feeling guilty that the food preparer did all the work, so you may be thinking of eating a second portion of everything to show appreciation to the preparer.
An enormous amount of food is put on the table(s). People come. They eat. They leave over an enormous amount of food. This brings us to Holiday Leftovers.
Holiday leftovers are not to be confused with the tuna fish left on a platter after your family has had their share at lunch yesterday. I'm talking about vast quantities of many dishes. Leftovers are not left over if they are eaten.
For many, part of the ritual of Thanksgiving is the 11 p.m. raid on the refrigerator to join everyone else who is standing and eating in pajamas and bathrobes. Is a turkey leg one item? Two? Three? Might be more. You'd recognize the satiation component if you were eating slower and sipping water between bites. Plates and utensils are your friends. They keep you mindful.
You want to fit into your dress/pants at the end of the meal, at the end of the day, at the end of the weekend, as well as at the beginning when everyone arrives (or if you are the arrivee) and tells you how wonderful you look. Someone said, “A goal without a plan is just a daydream.” And I know Yogi Berra said: “If you don't know where you're going, you could end up someplace else.”
There are a few things you can do during a holiday meal day that can be practiced year round. If you set a goal to make this your new way, it becomes comfortable year round, then when a holiday meal comes along, you won't be looking to make it an overeating exception. You'll keep feeding the smaller person no matter who you are with, what country you are in, and what the holiday it is.
You are either striving to become a smaller person in which case you feed that smaller person you want to be. Or, you are a smaller person, in which case, you feed the smaller person you are.
Here's the plan:
Almost every month has a holiday where food is the centerpiece. The holiday eating strategies are helpful if you read the information before, during, and after the festivities. This will help you plan ahead, execute, evaluate, and adjust, for next time. That's the thing with holidays – there's always a next time. Fill in the following sentence. Go for it. I want to weigh pounds, 365 days a year, not just when it's convenient. I can do it!
1. Don't skip meals. Starving all day as an excuse to overeat at a party doesn't work. Plan ahead, instead.
2. In a relaxed, quiet atmosphere, envision what food and drink you'll be encountering and plan, in advance, in writing, what you want to do. Just scribble a few decisions in a 3 X 5 (or smaller) card: Is it going to be a one-item, two-item, three-item meal? How many items are appropriate? What are they to be? Chicken? Fish? Veal? Will you choose a potato? Do you want dessert more than bread? A salad more than a vegetable? To weigh pounds or to continue weighing what you weigh. And 2b) What behavioral techniques do you plan to use to help lessen food-related anxiety? Will you carry around a goblet of water during the stand up portion of the festivities? Will you help the hostess set the table? Will you play with the children? Food is just a part of the day. What are you going to be doing when social anxiety and old family issues rear their heads in the guise of best sweet potato pie. If you always do what you've always done, you'll get what you always got.
3. Wear a belt with a buckle, whenever eating and whenever necessary. Buckle on snug. Wear a thin belt under your clothes if the outfit is of the cover-up variety. When an elastic-waisted pants/skirt give, it gives oh so quietly. You're not even aware that you're growing back into that bigger person's pants/skirt. A waistband tells you at dinner that you haven't even digested what you had at lunch. When you reach for a second helping of something, your waistband will tell you: “don't do that.” And you'll pick up the water instead.
4. While in attendance, keep moving. Help the hostess, play with children, and talk to everyone in the room before looking at the food. Don't linger near the buffet table. A wonderful three-part question to ask before eating anytime, anywhere, is: a). Am I hungry? b). Am I hungry enough to put food on a plate and eat with utensils (knife, fork, spoon, chopsticks)? c). Am I hungry enough to make my meal – whether one or two or three or more items – last a relaxing, pleasant, 20-minutes, or more?
5. Fill a glass with water. Carry it around and drink it. Throughout the party and whenever necessary, relax, deep breathe, and stretch to reduce socially anxious moments. If the dinner is to be very late, you might consider having a cup of soup or cereal at home in a quiet atmosphere before leaving for the festivities. Then when the flying Rumaki appetizers make an entrance and you're waiting for the entree, you'll be able to honestly say, no thanks, I'm not hungry.
6. If it is a buffet meal, walk the distance without a plate as you identify the protein and the vegetables and whether dessert is more tempting than the bread or the drink. Then go back to the beginning of the table and make yourself a plate as you might be served in a restaurant. Plan the number of items in advance. Decide, before arriving, whether you'll choose a bread or beverage or dessert or alcohol, rather than deciding you'll have all four. (Is the bread really unique, the coffee unusual, the extra drink adding to your enjoyment?)
7. Find a place to eat where you can enjoy your meal in a relaxed manner while using utensils. If this is not possible, or the choices are really not to your liking, do the best that you can do under the circumstances. It is okay to tell your hosts you don't want a second helping of everything. They only want you to have a good time. You won't be having a good time if you eat too much and your clothes become tight. Overeating is not a reward. Fill up on the ambiance. Food is just part of the day's events. Food is not entertainment.
8. Eat slowly and thoughtfully. Make each meal last a relaxing twenty minutes, or more. Put utensils down between bites, take frequent sips of water, and intersperse plenty of good conversation between bites. Finish chewing and swallowing each bite before inserting more food.
9. Alcohol causes lack of resolve, which may cause you to eat or drink too much of things you didn't plan for. Less and less alcohol is needed as your total body weight diminishes. If alcohol is your choice instead of bread, beverage, or dessert, toast the holiday but try to drink two or more sips of water for each sip of alcohol. Always make sure the alcohol is part of the meal where you will be coating the inner lining of your stomach. Before drinking an alcoholic beverage, bear in mind, nobody said you have to finish your drink either.
10. There will always be another meal, another holiday, another party. Keep in mind how much more fun they will be with a slimmer waistline, a more in control you.
11. Do the best you can. There are a lot of choices to make. The first time, your plan may not turn out exactly as you pictured it to be. By reading your strategies and planning in advance, in writing, what you want to accomplish, chances are you'll eat a little less, move a little more, put your fork down sooner, and feel a little better than had you not had a plan. But, no matter what happens, Get Back on The Program at the very next meal.
12. Most of all have a nice time. Feeling stuffed, bloated, or uncomfortable in your clothes does not enhance the enjoyment of the event. More is not better; it is only more.
13. Rewrite this Holiday Eating Strategy Review onto a compact piece of paper. Carry your Holiday Eating Strategy Review sheet with you to read before, and during the party. Repeat your weight loss goals to yourself several times during the day of the food encounter. I want to weigh pounds. Any meal is not the Last Supper. It's just another meal. When sufficiently armed, the battle is won.
14. If all else fails, flee the city with a friend.
About the author:
This article is an excerpt from the book Conquer Your Food Addiction published by Simon and Schuster. Caryl Ehrlich, the author, also teaches The Caryl Ehrlich Program, a one-on-one behavioral approach to weight loss in New York City . Visit her at http://www.ConquerFood.com to know more about weight loss and keep it off without diet, deprivation, props, or pills.
Source: Weight Loss Articles from nulife-weightloss.com
Categories: Diet Plan, Diet Program
“I'm glad it is over,” say many people after Thanksgiving, Christmas, or New Year's.
If you are the food preparer, you are most likely shopping, mincing, dicing, and saut̩ing, days Рpossibly weeks before the event. The good china, crystal, flatware, and serving pieces are brought out of storage. They are washed, polished, and used once more before they are stored away for the next special event.
If you are the attendee, you may be feeling guilty that the food preparer did all the work, so you may be thinking of eating a second portion of everything to show appreciation to the preparer.
An enormous amount of food is put on the table(s). People come. They eat. They leave over an enormous amount of food. This brings us to Holiday Leftovers.
Holiday leftovers are not to be confused with the tuna fish left on a platter after your family has had their share at lunch yesterday. I'm talking about vast quantities of many dishes. Leftovers are not left over if they are eaten.
For many, part of the ritual of Thanksgiving is the 11 p.m. raid on the refrigerator to join everyone else who is standing and eating in pajamas and bathrobes. Is a turkey leg one item? Two? Three? Might be more. You'd recognize the satiation component if you were eating slower and sipping water between bites. Plates and utensils are your friends. They keep you mindful.
You want to fit into your dress/pants at the end of the meal, at the end of the day, at the end of the weekend, as well as at the beginning when everyone arrives (or if you are the arrivee) and tells you how wonderful you look. Someone said, “A goal without a plan is just a daydream.” And I know Yogi Berra said: “If you don't know where you're going, you could end up someplace else.”
There are a few things you can do during a holiday meal day that can be practiced year round. If you set a goal to make this your new way, it becomes comfortable year round, then when a holiday meal comes along, you won't be looking to make it an overeating exception. You'll keep feeding the smaller person no matter who you are with, what country you are in, and what the holiday it is.
You are either striving to become a smaller person in which case you feed that smaller person you want to be. Or, you are a smaller person, in which case, you feed the smaller person you are.
Here's the plan:
Almost every month has a holiday where food is the centerpiece. The holiday eating strategies are helpful if you read the information before, during, and after the festivities. This will help you plan ahead, execute, evaluate, and adjust, for next time. That's the thing with holidays – there's always a next time. Fill in the following sentence. Go for it. I want to weigh pounds, 365 days a year, not just when it's convenient. I can do it!
1. Don't skip meals. Starving all day as an excuse to overeat at a party doesn't work. Plan ahead, instead.
2. In a relaxed, quiet atmosphere, envision what food and drink you'll be encountering and plan, in advance, in writing, what you want to do. Just scribble a few decisions in a 3 X 5 (or smaller) card: Is it going to be a one-item, two-item, three-item meal? How many items are appropriate? What are they to be? Chicken? Fish? Veal? Will you choose a potato? Do you want dessert more than bread? A salad more than a vegetable? To weigh pounds or to continue weighing what you weigh. And 2b) What behavioral techniques do you plan to use to help lessen food-related anxiety? Will you carry around a goblet of water during the stand up portion of the festivities? Will you help the hostess set the table? Will you play with the children? Food is just a part of the day. What are you going to be doing when social anxiety and old family issues rear their heads in the guise of best sweet potato pie. If you always do what you've always done, you'll get what you always got.
3. Wear a belt with a buckle, whenever eating and whenever necessary. Buckle on snug. Wear a thin belt under your clothes if the outfit is of the cover-up variety. When an elastic-waisted pants/skirt give, it gives oh so quietly. You're not even aware that you're growing back into that bigger person's pants/skirt. A waistband tells you at dinner that you haven't even digested what you had at lunch. When you reach for a second helping of something, your waistband will tell you: “don't do that.” And you'll pick up the water instead.
4. While in attendance, keep moving. Help the hostess, play with children, and talk to everyone in the room before looking at the food. Don't linger near the buffet table. A wonderful three-part question to ask before eating anytime, anywhere, is: a). Am I hungry? b). Am I hungry enough to put food on a plate and eat with utensils (knife, fork, spoon, chopsticks)? c). Am I hungry enough to make my meal – whether one or two or three or more items – last a relaxing, pleasant, 20-minutes, or more?
5. Fill a glass with water. Carry it around and drink it. Throughout the party and whenever necessary, relax, deep breathe, and stretch to reduce socially anxious moments. If the dinner is to be very late, you might consider having a cup of soup or cereal at home in a quiet atmosphere before leaving for the festivities. Then when the flying Rumaki appetizers make an entrance and you're waiting for the entree, you'll be able to honestly say, no thanks, I'm not hungry.
6. If it is a buffet meal, walk the distance without a plate as you identify the protein and the vegetables and whether dessert is more tempting than the bread or the drink. Then go back to the beginning of the table and make yourself a plate as you might be served in a restaurant. Plan the number of items in advance. Decide, before arriving, whether you'll choose a bread or beverage or dessert or alcohol, rather than deciding you'll have all four. (Is the bread really unique, the coffee unusual, the extra drink adding to your enjoyment?)
7. Find a place to eat where you can enjoy your meal in a relaxed manner while using utensils. If this is not possible, or the choices are really not to your liking, do the best that you can do under the circumstances. It is okay to tell your hosts you don't want a second helping of everything. They only want you to have a good time. You won't be having a good time if you eat too much and your clothes become tight. Overeating is not a reward. Fill up on the ambiance. Food is just part of the day's events. Food is not entertainment.
8. Eat slowly and thoughtfully. Make each meal last a relaxing twenty minutes, or more. Put utensils down between bites, take frequent sips of water, and intersperse plenty of good conversation between bites. Finish chewing and swallowing each bite before inserting more food.
9. Alcohol causes lack of resolve, which may cause you to eat or drink too much of things you didn't plan for. Less and less alcohol is needed as your total body weight diminishes. If alcohol is your choice instead of bread, beverage, or dessert, toast the holiday but try to drink two or more sips of water for each sip of alcohol. Always make sure the alcohol is part of the meal where you will be coating the inner lining of your stomach. Before drinking an alcoholic beverage, bear in mind, nobody said you have to finish your drink either.
10. There will always be another meal, another holiday, another party. Keep in mind how much more fun they will be with a slimmer waistline, a more in control you.
11. Do the best you can. There are a lot of choices to make. The first time, your plan may not turn out exactly as you pictured it to be. By reading your strategies and planning in advance, in writing, what you want to accomplish, chances are you'll eat a little less, move a little more, put your fork down sooner, and feel a little better than had you not had a plan. But, no matter what happens, Get Back on The Program at the very next meal.
12. Most of all have a nice time. Feeling stuffed, bloated, or uncomfortable in your clothes does not enhance the enjoyment of the event. More is not better; it is only more.
13. Rewrite this Holiday Eating Strategy Review onto a compact piece of paper. Carry your Holiday Eating Strategy Review sheet with you to read before, and during the party. Repeat your weight loss goals to yourself several times during the day of the food encounter. I want to weigh pounds. Any meal is not the Last Supper. It's just another meal. When sufficiently armed, the battle is won.
14. If all else fails, flee the city with a friend.
About the author:
This article is an excerpt from the book Conquer Your Food Addiction published by Simon and Schuster. Caryl Ehrlich, the author, also teaches The Caryl Ehrlich Program, a one-on-one behavioral approach to weight loss in New York City . Visit her at http://www.ConquerFood.com to know more about weight loss and keep it off without diet, deprivation, props, or pills.
Source: Weight Loss Articles from nulife-weightloss.com
Categories: Diet Plan, Diet Program
Saturday, December 16, 2006
Obesity | Causes Most People Don’t Know About
Causes of Obesity
With all the emphasis on the importance of weight loss and dieting in the world today, obesity incidence is still rising. The diet industry generates billions of dollars annually and yet the majority of the money spent by consumers is wasted. Why is that?
Why do people have so much trouble losing weight and even more difficulty in maintaining weight loss? Well, when we narrow it down, the problem lies either with the diet or the dieter. Let’s look at the bottom line cause of weight gain or weight loss.
If we look at the energy equation we find that when Input (food intake) exceeds Output (energy expenditure) the result is an excess of calories which are stored in the body as fat causing weight gain.
When Output exceeds Input we have a situation where a negative balance occurs in the equation (the body burns more calories than it consumes) which results in weight loss.
It’s as simple as that. Obesity is caused by excessive calorie intake over a long period of time (when Input exceeds Output).
This, however, is only ONE cause of obesity – NOT the only cause.
There are also other important factors related to obesity. Some of which people may not know.
Etiology (causes) of Obesity:
- Metabolism
- Genetics
- Activity Level
- Behavioral Factors
- Endocrine Factors
- Race, age and sex
- Ethnic background and cultural factors
- Socioeconomic position
- Dietary practices
- Smoking cessation
- Menopause and pregnancy
- Psychological factors
- Family background of gestational diabetes
- Lactational background in mothers
Secondary Obesity Causes
- Hypothyroidism
- Cushing syndrome
- Insulinoma
- Hypothalamic obesity
- Polycystic ovarian syndrome
- Genetic syndromes (Chen syndrome, Prader-Willi syndrome, etc.)
- Growth hormone deficiency
- Medication factors (phenothiazines, sodium valproate, carbamazepine, tricyclic antidepressants, lithium, glucocorticoids, megestrol acetate, thiazolidine diones, sulphonylurias, insulin, andrenergic anagonists, serotonin antagonist, specifically cyproheptadine.
- Eating disorders such as binge eating disorder, night eating disorder and bulimia nervosa.
- Hypogonadism
- Pseudohypoparathyroidism
- Obesity associated to tube feeding
Other Conditions to Note
- Adiposa dolorosa (Dercum disease)
- Partial lipodystrophies related to localized lipohypertrophy
It is wise, therefore, to try and determine or to pin point the cause(s) of obesity before beginning a treatment plan. As they say knowledge is power. And only with the proper knowledge can a person treat this problem efficiently.
If you are obese or know someone who is obese and has tried calorie restriction without success then it may be wise to get medical diagnosis to get to the root of the problem. See your doctor first.
Video: Doctor Discusses Sleep and Obesity
Stay informed - stay healthy.
By John Tiniakos
Source: Weight Loss Articles from nulife-weightloss.com
With all the emphasis on the importance of weight loss and dieting in the world today, obesity incidence is still rising. The diet industry generates billions of dollars annually and yet the majority of the money spent by consumers is wasted. Why is that?
Why do people have so much trouble losing weight and even more difficulty in maintaining weight loss? Well, when we narrow it down, the problem lies either with the diet or the dieter. Let’s look at the bottom line cause of weight gain or weight loss.
If we look at the energy equation we find that when Input (food intake) exceeds Output (energy expenditure) the result is an excess of calories which are stored in the body as fat causing weight gain.
When Output exceeds Input we have a situation where a negative balance occurs in the equation (the body burns more calories than it consumes) which results in weight loss.
It’s as simple as that. Obesity is caused by excessive calorie intake over a long period of time (when Input exceeds Output).
This, however, is only ONE cause of obesity – NOT the only cause.
There are also other important factors related to obesity. Some of which people may not know.
Etiology (causes) of Obesity:
- Metabolism
- Genetics
- Activity Level
- Behavioral Factors
- Endocrine Factors
- Race, age and sex
- Ethnic background and cultural factors
- Socioeconomic position
- Dietary practices
- Smoking cessation
- Menopause and pregnancy
- Psychological factors
- Family background of gestational diabetes
- Lactational background in mothers
Secondary Obesity Causes
- Hypothyroidism
- Cushing syndrome
- Insulinoma
- Hypothalamic obesity
- Polycystic ovarian syndrome
- Genetic syndromes (Chen syndrome, Prader-Willi syndrome, etc.)
- Growth hormone deficiency
- Medication factors (phenothiazines, sodium valproate, carbamazepine, tricyclic antidepressants, lithium, glucocorticoids, megestrol acetate, thiazolidine diones, sulphonylurias, insulin, andrenergic anagonists, serotonin antagonist, specifically cyproheptadine.
- Eating disorders such as binge eating disorder, night eating disorder and bulimia nervosa.
- Hypogonadism
- Pseudohypoparathyroidism
- Obesity associated to tube feeding
Other Conditions to Note
- Adiposa dolorosa (Dercum disease)
- Partial lipodystrophies related to localized lipohypertrophy
It is wise, therefore, to try and determine or to pin point the cause(s) of obesity before beginning a treatment plan. As they say knowledge is power. And only with the proper knowledge can a person treat this problem efficiently.
If you are obese or know someone who is obese and has tried calorie restriction without success then it may be wise to get medical diagnosis to get to the root of the problem. See your doctor first.
Video: Doctor Discusses Sleep and Obesity
Stay informed - stay healthy.
By John Tiniakos
Source: Weight Loss Articles from nulife-weightloss.com
Friday, December 15, 2006
How Fiber Can Keep You Lean During the Holidays
High Fiber Menus throughout the Holidays with the Glycemic Index
And what do you want for Christmas this year, asks Fiberlady? GI? GI Joe? Sorry, but I cannot consciously support the military-industrial complex by purchasing idols of warmongers for children to reenact their misplaced power. Okay, go ahead. Tell Santa.
The only GI that I can conscientiously promote is the Glycemic Index otherwise known as the GI. Originally used to manage diabetes, the theory behind the Glycemic Index is simply to reduce insulin-related problems by identifying and monitoring foods that have the greatest effect on your blood sugar.
If you want to learn (it's as easy as buttering a carrot bran muffin), here's how it works. The Glycemic Index system ranks foods from 0 (good) to 100 (not so good) according to the effect on blood sugar levels after eating. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body, keeping blood sugar levels fairly tame. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels quickly surge.
A GI value tells you only how rapidly a particular carbohydrate turns into glucose. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. Adding protein and/or fat or increasing acidity may alter the GI of any given carbohydrate-laden food.
Here's a simple comparison. White bread (GI=70), not a high fiber food by any means, is digested almost immediately to glucose, causing blood sugar to spike rapidly. Brown rice (GI=59), however, is digested more slowly, causing a lower and more subtle change in blood sugar. Once more. By eating a cup of All Bran cereal (GI=51), your blood sugar level will sustain you longer than a cup of corn flakes (GI=83). The numbers say it all. Corn Flakes bring up your blood sugar faster than All Bran. When blood sugar rises and falls rapidly, the body is stimulated to eat again. What? Never during the holidays.
During the holiday season you need to be particularly aware of a high fiber diet of which many are low to intermediate-GI foods. Otherwise you will be seeking a serious weigh loss plan in the New Year from overeating refined and processed foods, i.e. cakes, pies, cookies.
To stave off the indulgences, eat low-GI foods such as beans, vegetables, fruits and certain whole-grains. These choices also affect the amount of fat absorbed in the body, and less calories to burn off. You stay full and away from that beckoning buffet! Fiberlady reminds you that they don't call it the holiday spread for nothing.
High fiber foods are crucial when balancing a low glycemic diet. Your blood sugar will maintain a slow, even rate so you can ease your way through holiday gatherings without too many ups and downs. You really can't fumble this balancing act because high fiber foods provide the perfect safety net on the Glycemic Index. It might be enough reason to bring GI Joe home for the holidays.
About the author:
Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition since her days of mothering began 15 years ago which prompted her commitment to a high fiber lifestyle and the development of her informative website www.High-Fiber-Health.com.
For Hundreds more great articles visit our Weight Loss Article Archives
Categories: Diet Plan, Diet Program
And what do you want for Christmas this year, asks Fiberlady? GI? GI Joe? Sorry, but I cannot consciously support the military-industrial complex by purchasing idols of warmongers for children to reenact their misplaced power. Okay, go ahead. Tell Santa.
The only GI that I can conscientiously promote is the Glycemic Index otherwise known as the GI. Originally used to manage diabetes, the theory behind the Glycemic Index is simply to reduce insulin-related problems by identifying and monitoring foods that have the greatest effect on your blood sugar.
If you want to learn (it's as easy as buttering a carrot bran muffin), here's how it works. The Glycemic Index system ranks foods from 0 (good) to 100 (not so good) according to the effect on blood sugar levels after eating. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body, keeping blood sugar levels fairly tame. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels quickly surge.
A GI value tells you only how rapidly a particular carbohydrate turns into glucose. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. Adding protein and/or fat or increasing acidity may alter the GI of any given carbohydrate-laden food.
Here's a simple comparison. White bread (GI=70), not a high fiber food by any means, is digested almost immediately to glucose, causing blood sugar to spike rapidly. Brown rice (GI=59), however, is digested more slowly, causing a lower and more subtle change in blood sugar. Once more. By eating a cup of All Bran cereal (GI=51), your blood sugar level will sustain you longer than a cup of corn flakes (GI=83). The numbers say it all. Corn Flakes bring up your blood sugar faster than All Bran. When blood sugar rises and falls rapidly, the body is stimulated to eat again. What? Never during the holidays.
During the holiday season you need to be particularly aware of a high fiber diet of which many are low to intermediate-GI foods. Otherwise you will be seeking a serious weigh loss plan in the New Year from overeating refined and processed foods, i.e. cakes, pies, cookies.
To stave off the indulgences, eat low-GI foods such as beans, vegetables, fruits and certain whole-grains. These choices also affect the amount of fat absorbed in the body, and less calories to burn off. You stay full and away from that beckoning buffet! Fiberlady reminds you that they don't call it the holiday spread for nothing.
High fiber foods are crucial when balancing a low glycemic diet. Your blood sugar will maintain a slow, even rate so you can ease your way through holiday gatherings without too many ups and downs. You really can't fumble this balancing act because high fiber foods provide the perfect safety net on the Glycemic Index. It might be enough reason to bring GI Joe home for the holidays.
About the author:
Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition since her days of mothering began 15 years ago which prompted her commitment to a high fiber lifestyle and the development of her informative website www.High-Fiber-Health.com.
For Hundreds more great articles visit our Weight Loss Article Archives
Categories: Diet Plan, Diet Program
Wednesday, December 13, 2006
Here are Ten Tips for Quick Weight Loss
10 Tips for Losing 7lbs
1.Cut out the carbs at night, you in all probability won't be burning them off unless you head over to the gym after dinner. Make sure you have some carbs at lunch.
2. Abstain from alcohol. After a drink or two your will power is lessened and that chocolate doesn't seem like a bad idea. Not to mention all the excess calories in the alcohol. It's hard I know but unless you do you won't be getting into that slinky outfit that you bought to wear for the party.
3. Try and keep on the move, even if you are sitting at a desk all day, get up and walk over to the water cooler more frequently, or just amble around the office as much as possible. You can even do some buttock tightening exercises whilst sitting down.
4. Cut down on fat. Be cautious with the olive oil it has as many calories as butter (even though its better for you). Try using an oil spray instead.
5. Go to bed early. If you catch yourself snacking in front of the television every evening then get yourself a good book and go to bed.
6. Hide the cookies..... .better still don't purchase them anyway. If they are on view you will no doubt not be able to resist. Take care with the nuts and dried fruit too as these calories can mount up.
7. A quick 1 day detox, boil up some vegetables in a light stock, simmer for at least an hour. Remove the liquid and sip all day. You can also consume the cooked vegetables when hungry, this is a good detox.
8. 7 day detox, this really will help to drop some pounds, just sip lemon water first thing in the morning then fruit and vegetables (salads) all day for the first2 days. After that you can introduce beans and lentils and grilled fish, try and leave out the dairy and you should see a definite improvement. Not only will you shed some pounds but your skin will be looking much healthier and you will feel a lot fitter.
9. NO Butts! Exercise, its a must to help move the excess. If you hate the gym then just walk round the neighborhood. If you don't like the neighborhood then walk up and down your stairs several times. If you don't have stairs then try and invest in a piece of home gym equipment. You can discover bargains on Ebay, especially if you look for misspelled words.
10. Stand up straight and Suck it in! Good posture is a big help to giving the illusion of having lost weight, stand up straight with your shoulders back and your chin parallel with the floor. Push your hips forward and bottom under, this sucks the abdomen in.
About The Author: Struggling with Weight Gain? Tried every diet out there? Here's where I finally found the program that inspires and works for life http://www.janetdun/ more.com Janet Dunmore Northampton UK . Reformed serial dieter.
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
1.Cut out the carbs at night, you in all probability won't be burning them off unless you head over to the gym after dinner. Make sure you have some carbs at lunch.
2. Abstain from alcohol. After a drink or two your will power is lessened and that chocolate doesn't seem like a bad idea. Not to mention all the excess calories in the alcohol. It's hard I know but unless you do you won't be getting into that slinky outfit that you bought to wear for the party.
3. Try and keep on the move, even if you are sitting at a desk all day, get up and walk over to the water cooler more frequently, or just amble around the office as much as possible. You can even do some buttock tightening exercises whilst sitting down.
4. Cut down on fat. Be cautious with the olive oil it has as many calories as butter (even though its better for you). Try using an oil spray instead.
5. Go to bed early. If you catch yourself snacking in front of the television every evening then get yourself a good book and go to bed.
6. Hide the cookies..... .better still don't purchase them anyway. If they are on view you will no doubt not be able to resist. Take care with the nuts and dried fruit too as these calories can mount up.
7. A quick 1 day detox, boil up some vegetables in a light stock, simmer for at least an hour. Remove the liquid and sip all day. You can also consume the cooked vegetables when hungry, this is a good detox.
8. 7 day detox, this really will help to drop some pounds, just sip lemon water first thing in the morning then fruit and vegetables (salads) all day for the first2 days. After that you can introduce beans and lentils and grilled fish, try and leave out the dairy and you should see a definite improvement. Not only will you shed some pounds but your skin will be looking much healthier and you will feel a lot fitter.
9. NO Butts! Exercise, its a must to help move the excess. If you hate the gym then just walk round the neighborhood. If you don't like the neighborhood then walk up and down your stairs several times. If you don't have stairs then try and invest in a piece of home gym equipment. You can discover bargains on Ebay, especially if you look for misspelled words.
10. Stand up straight and Suck it in! Good posture is a big help to giving the illusion of having lost weight, stand up straight with your shoulders back and your chin parallel with the floor. Push your hips forward and bottom under, this sucks the abdomen in.
About The Author: Struggling with Weight Gain? Tried every diet out there? Here's where I finally found the program that inspires and works for life http://www.janetdun/ more.com Janet Dunmore Northampton UK . Reformed serial dieter.
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
Monday, December 11, 2006
The 2 Types of Fiber | and Their Amazing Health Benefits
If you have been confused by the 2 basic types of fiber and what their functions (and benefits) are, this article will help make it very clear.
Many people think that fiber’s only role is to help overcome constipation. You will find out later in this article how certain chemical by-products formed by the digestion of fiber, have been shown to greatly reduce risks of developing cancer, heart disease and obesity.
There are 2 types of fiber: soluble and insoluble. Their food sources and health benefits will be discussed here in quite detail…
Fermentable Fiber for Functional Foods
The title’s abuse of alliteration is meant to draw attention toan often ignored and misunderstood nutrient category withgrowing scientific evidence for significant health benefits. Fiber!
Most consumers associate fiber with bowel regularity, an important function of normal body physiology. We all know it’shealthy to be regular but there are more subtle and importantroles fiber plays in our health and protection against disease.
Defining Insoluble and Soluble Fibers
Sources of dietary fiber are usually divided into categories of“insoluble” and “soluble” fibers. Both types are present in allplant foods, with varying degrees of each according to aplant’s characteristics. Insoluble refers to the inability todissolve in water and soluble indicates a fiber source thatwould readily dissolve in water.
As you will soon see, those definitions are too limiting,especially because soluble fiber undergoes active metabolicprocessing via fermentation that yields end products withbroad, significant health effects.
To conceptualize insoluble and soluble fibers, consider thesegments of a plum (or prune). The plum skin is an example ofan insoluble fiber source, whereas soluble fiber sources areinside the pulp. Other sources of insoluble fiber include:whole wheat, wheat or corn bran, flax seed lignans, andvegetables like carrots, celery, green beans and potato skins.
One of the most versatile sources of dietary fiber is the husk(hull) of seeds from psyllium grain (Plantago ovata), a fibersource with clinically demonstrated properties of loweringblood cholesterol when it is regularly included in a humandiet. Psyllium seed husk is 34% insoluble fiber and 66% solublefiber, providing an optimal division of both fiber types thatmake it a valuable food additive.
Fermentable Fiber
The American Association of Cereal Chemists defined solublefiber this way: “…[T]he edible parts of plants or similar carbohydratesresistant to digestion and absorption in the human smallintestine with complete or partial fermentation in the largeintestine”.
There are several key words in this statement that inspireanalysis and comment for considering fermentable fiber. Let’sbreak it down.
•“…edible parts of plants…” oThis phrase indicates that all parts of a plant we eat – skin,pulp, seeds, stems, leaves, roots – contain fiber. Bothinsoluble and soluble sources are in those plant components.
•“…carbohydrates…” oComplex carbohydrates, such as long-chained sugars also calledstarch or polysaccharides, are excellent sources of solublefiber.
•“…resistant to digestion and absorption in the human smallintestine…” o Foods providing nutrients are digested by enzymes and acidsin the stomach and small intestine where the nutrients arereleased and then absorbed through the intestinal wall fortransport via the blood throughout the body. A food resistantto this process is undigested, as both insoluble and solublefibers are. They pass to the large intestine only affected bytheir absorption of (insoluble fiber) or dissolution in water(soluble fiber).
•“…complete or partial fermentation in the large intestine…” o The large intestine is comprised mainly of a segment calledthe colon within which additional nutrient absorption occursthrough the process of fermentation. Fermentation occurs by theaction of colonic bacteria on the food mass, producing gases andshort-chain fatty acids. It is these short-chain fattyacid—butyric, acetic, propionic, and valeric acids—that havesuch significant health properties.
Short-chain Fatty Acids
Short-chain fatty acids are absorbed through the intestinalwall into portal blood (from the intestine to the liver) thattransports them into the general circulation. Particularlybutyric acid has extensive physiological actions that promotehealth effects among which are:
o Stabilizing blood glucose levels by acting on pancreaticinsulin release and liver control of glycogen breakdown
o Suppressing cholesterol synthesis by the liver, therebyreducing blood levels of low-density lipids (LDL cholesterol)and triglycerides responsible for atherosclerosis
o Lowering colonic pH (i.e., raise the acidity levels in thecolon) which protects the colon lining from cancer polypformation and increases absorption of minerals such as calcium,magnesium and iron
o Stimulating production of T helper cells, antibodies,leukocytes, splenocyte cytokines and lymph mechanisms havingcrucial roles in immune protection
o Increasing proliferation of colonic bacteria beneficial forintestinal health—bifidobacteria and lactobacilli (providing aprobiotic value)
o Improving barrier properties of the colonic mucosal layer,inhibiting inflammatory and adhesion irritants
To summarize these effects, fermentable fibers yield theimportant short-chain fatty acids that affect blood glucose andlipid levels. They also improve the colonic environment andregulate immune responses.
Regulatory Guidance on Fiber Products
Americans and Canadians consume less than 50% of the dietaryfiber levels required for good health. Recognizing the growingscientific evidence for physiological benefits of increasedfiber intake, regulatory agencies such as the US FDA have givenapprovals to food products making health claims for fiber. Inclinical trials to date, these fiber sources were shown tosignificantly reduce blood cholesterol levels and so areimportant to cardiovascular health.
The Soluble (fermentable) fiber sources gaining FDA approvalare:
o Psyllium seed husk (7 grams per day)
o Beta-glucan from oat bran, whole oats, oatrim or rolled oats(3 grams per day)
o Beta-glucan from whole grain or dry-milled barley (3 gramsper day)
Other examples of fermentable fiber sources used in functionalfoods and supplements include:
o Inulin
o Fructans
o Xanthan gum
o Cellulose
o Guar gum
o Oligofructose
o Oligo- or polysaccharides
Consistent intake of fermentable fiber through foods likeberries and other fresh fruit, vegetables, whole grains, seedsand nuts is now known to reduce the risk of some of the world’smost prevalent diseases.
These diseases include:
o Obesity
o Diabetes
o High blood cholesterol
o Cardiovascular disease
o Numerous gastrointestinal disorders (constipation,inflammatory bowel disease, ulcerative colitis, Crohn’sdisease, diverticulitis and colon cancer)
Reading Fiber, Harvard School of Public Health,http://www.hsph.harvard.edu/nutritionsource/fiber.html Fiber Health Claims That Meet Significant Scientific Agreement,US Food and Drug Administration,http://www.cfsan.fda.gov/~dms/lab-ssa.html Fiber 101: Soluble fiber vs. insoluble fiber,http://healthcastle.com/ http://www.healthcastle.com/fiber-solubleinsoluble.shtml Higgins JA. Resistant starch: metabolic effects and potentialhealth benefits. Journal of AOAC International 87:761-767,2004. Tungland BC, Meyer D. Nondigestible oligo- and polysaccharides(dietary fiber): their physiology and role in human health andfood. Comprehensive Reviews in Food Science and Food Safety1:73-92, 2002.
Copyright 2006 Berry Health Inc.
About The Author: A scientist, author and expert oncardiovascular and brain physiology, Dr. Paul Gross has doneextensive research on the brain, bones and antioxidants. Grossis also founder of Berry Health Inc, a developer ofnutritional, berry-based supplements. For more information,visit http://www.berrywiseonline.com
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
Many people think that fiber’s only role is to help overcome constipation. You will find out later in this article how certain chemical by-products formed by the digestion of fiber, have been shown to greatly reduce risks of developing cancer, heart disease and obesity.
There are 2 types of fiber: soluble and insoluble. Their food sources and health benefits will be discussed here in quite detail…
Fermentable Fiber for Functional Foods
The title’s abuse of alliteration is meant to draw attention toan often ignored and misunderstood nutrient category withgrowing scientific evidence for significant health benefits. Fiber!
Most consumers associate fiber with bowel regularity, an important function of normal body physiology. We all know it’shealthy to be regular but there are more subtle and importantroles fiber plays in our health and protection against disease.
Defining Insoluble and Soluble Fibers
Sources of dietary fiber are usually divided into categories of“insoluble” and “soluble” fibers. Both types are present in allplant foods, with varying degrees of each according to aplant’s characteristics. Insoluble refers to the inability todissolve in water and soluble indicates a fiber source thatwould readily dissolve in water.
As you will soon see, those definitions are too limiting,especially because soluble fiber undergoes active metabolicprocessing via fermentation that yields end products withbroad, significant health effects.
To conceptualize insoluble and soluble fibers, consider thesegments of a plum (or prune). The plum skin is an example ofan insoluble fiber source, whereas soluble fiber sources areinside the pulp. Other sources of insoluble fiber include:whole wheat, wheat or corn bran, flax seed lignans, andvegetables like carrots, celery, green beans and potato skins.
One of the most versatile sources of dietary fiber is the husk(hull) of seeds from psyllium grain (Plantago ovata), a fibersource with clinically demonstrated properties of loweringblood cholesterol when it is regularly included in a humandiet. Psyllium seed husk is 34% insoluble fiber and 66% solublefiber, providing an optimal division of both fiber types thatmake it a valuable food additive.
Fermentable Fiber
The American Association of Cereal Chemists defined solublefiber this way: “…[T]he edible parts of plants or similar carbohydratesresistant to digestion and absorption in the human smallintestine with complete or partial fermentation in the largeintestine”.
There are several key words in this statement that inspireanalysis and comment for considering fermentable fiber. Let’sbreak it down.
•“…edible parts of plants…” oThis phrase indicates that all parts of a plant we eat – skin,pulp, seeds, stems, leaves, roots – contain fiber. Bothinsoluble and soluble sources are in those plant components.
•“…carbohydrates…” oComplex carbohydrates, such as long-chained sugars also calledstarch or polysaccharides, are excellent sources of solublefiber.
•“…resistant to digestion and absorption in the human smallintestine…” o Foods providing nutrients are digested by enzymes and acidsin the stomach and small intestine where the nutrients arereleased and then absorbed through the intestinal wall fortransport via the blood throughout the body. A food resistantto this process is undigested, as both insoluble and solublefibers are. They pass to the large intestine only affected bytheir absorption of (insoluble fiber) or dissolution in water(soluble fiber).
•“…complete or partial fermentation in the large intestine…” o The large intestine is comprised mainly of a segment calledthe colon within which additional nutrient absorption occursthrough the process of fermentation. Fermentation occurs by theaction of colonic bacteria on the food mass, producing gases andshort-chain fatty acids. It is these short-chain fattyacid—butyric, acetic, propionic, and valeric acids—that havesuch significant health properties.
Short-chain Fatty Acids
Short-chain fatty acids are absorbed through the intestinalwall into portal blood (from the intestine to the liver) thattransports them into the general circulation. Particularlybutyric acid has extensive physiological actions that promotehealth effects among which are:
o Stabilizing blood glucose levels by acting on pancreaticinsulin release and liver control of glycogen breakdown
o Suppressing cholesterol synthesis by the liver, therebyreducing blood levels of low-density lipids (LDL cholesterol)and triglycerides responsible for atherosclerosis
o Lowering colonic pH (i.e., raise the acidity levels in thecolon) which protects the colon lining from cancer polypformation and increases absorption of minerals such as calcium,magnesium and iron
o Stimulating production of T helper cells, antibodies,leukocytes, splenocyte cytokines and lymph mechanisms havingcrucial roles in immune protection
o Increasing proliferation of colonic bacteria beneficial forintestinal health—bifidobacteria and lactobacilli (providing aprobiotic value)
o Improving barrier properties of the colonic mucosal layer,inhibiting inflammatory and adhesion irritants
To summarize these effects, fermentable fibers yield theimportant short-chain fatty acids that affect blood glucose andlipid levels. They also improve the colonic environment andregulate immune responses.
Regulatory Guidance on Fiber Products
Americans and Canadians consume less than 50% of the dietaryfiber levels required for good health. Recognizing the growingscientific evidence for physiological benefits of increasedfiber intake, regulatory agencies such as the US FDA have givenapprovals to food products making health claims for fiber. Inclinical trials to date, these fiber sources were shown tosignificantly reduce blood cholesterol levels and so areimportant to cardiovascular health.
The Soluble (fermentable) fiber sources gaining FDA approvalare:
o Psyllium seed husk (7 grams per day)
o Beta-glucan from oat bran, whole oats, oatrim or rolled oats(3 grams per day)
o Beta-glucan from whole grain or dry-milled barley (3 gramsper day)
Other examples of fermentable fiber sources used in functionalfoods and supplements include:
o Inulin
o Fructans
o Xanthan gum
o Cellulose
o Guar gum
o Oligofructose
o Oligo- or polysaccharides
Consistent intake of fermentable fiber through foods likeberries and other fresh fruit, vegetables, whole grains, seedsand nuts is now known to reduce the risk of some of the world’smost prevalent diseases.
These diseases include:
o Obesity
o Diabetes
o High blood cholesterol
o Cardiovascular disease
o Numerous gastrointestinal disorders (constipation,inflammatory bowel disease, ulcerative colitis, Crohn’sdisease, diverticulitis and colon cancer)
Reading Fiber, Harvard School of Public Health,http://www.hsph.harvard.edu/nutritionsource/fiber.html Fiber Health Claims That Meet Significant Scientific Agreement,US Food and Drug Administration,http://www.cfsan.fda.gov/~dms/lab-ssa.html Fiber 101: Soluble fiber vs. insoluble fiber,http://healthcastle.com/ http://www.healthcastle.com/fiber-solubleinsoluble.shtml Higgins JA. Resistant starch: metabolic effects and potentialhealth benefits. Journal of AOAC International 87:761-767,2004. Tungland BC, Meyer D. Nondigestible oligo- and polysaccharides(dietary fiber): their physiology and role in human health andfood. Comprehensive Reviews in Food Science and Food Safety1:73-92, 2002.
Copyright 2006 Berry Health Inc.
About The Author: A scientist, author and expert oncardiovascular and brain physiology, Dr. Paul Gross has doneextensive research on the brain, bones and antioxidants. Grossis also founder of Berry Health Inc, a developer ofnutritional, berry-based supplements. For more information,visit http://www.berrywiseonline.com
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
Wednesday, December 06, 2006
Tips to Avoid Holiday Weight Gain
Hello Everyone,
The holiday season traditionally is a time for fun, celebration and indulgence. Holiday parties are also notorious for spoiling weight loss regimens. The average American gains five pounds between Thanksgiving and New Year’s.
This is because you don’t want to think about fitness and diet during these festive times. You can, however, party to your heart’s content without gaining an ounce. And you don’t have to worry about eliminating or avoiding the festivities. Here are ten tips to help you stay on top through these trying times.
1. Make a plan. Sit down and look at your holiday schedule. Because it’s different from the rest of the year, you have to be flexible. Stay active. Try to keep exercise in your daily schedule. Don’t scrap your exercise plans just because you don’t have time for a full workout. Make it smaller or split it up.
2. Concentrate on weight maintenance instead of weight loss. Maintaining your weight is more realistic than trying to lose weight during these difficult times. Don’t set yourself up for failure and disappointment by setting unrealistic goals.
3. Don’t make New Year’s resolutions to lose weight by dieting. Thinking about dieting after the holidays sets the stage for food binging during these times. The reasoning behind this is since you are going to avoid certain foods completely in the future - you may as well eat as much of them as possible now. Besides, dieting by calorie restriction only works in the short term.
4. Many people make the mistake of skipping breakfast and lunch so they could pig out later in the evening. This type of strategy is what makes you put on the pounds. You end up stuffing yourself with holiday foods high in fat, sugar and starch. What you should do is the opposite. Don’t miss any meals. Eat healthy all day long and drink plenty of water. This way when you get to the party you won’t feel hungry and you will eat less rich foods.
5. Choose high protein foods at the expense of foods high in sugar. Foods high in protein keep you full longer than foods containing simple refined carbohydrates.
6. Eat plenty of high fiber foods before you hit the dessert table. Raw vegetables are rich in fiber, low in calories and will bulk you up, leaving less room for sweets which are converted directly into fat.
7. With all the food available at parties it’s easy to overeat. To avoid this fill your plate with the foods you like and eat only what’s in your plate. Chew your food slowly and thoroughly.
8. Drink alcoholic beverages in moderation. One drink contains 200-300 calories. Set a limit of no more than three drinks. Drink plenty of water instead, throughout the night.
9. Learn to say no. There is always someone pressuring you to try some of their homemade cake – even though you may not desire it. Just say no. You have to have a limit. If you use excuses like “not now, I’m just too full” people will keep trying to push their food on you. Instead, you should say things like “No thanks, I don’t eat desserts”, and don’t make any apologies.
10. Keep everything in perspective. One day of over indulgence is not going to make or break your food consumption plan. And you won’t gain weight because of it. It takes several continuous days of overeating to produce weight gain. So, if you overdo it at a holiday dinner one day, forget about it. Simply return to your normal eating habits the next day without feelings of guilt, anger or despair.
So have a great holiday time and enjoy.
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
The holiday season traditionally is a time for fun, celebration and indulgence. Holiday parties are also notorious for spoiling weight loss regimens. The average American gains five pounds between Thanksgiving and New Year’s.
This is because you don’t want to think about fitness and diet during these festive times. You can, however, party to your heart’s content without gaining an ounce. And you don’t have to worry about eliminating or avoiding the festivities. Here are ten tips to help you stay on top through these trying times.
1. Make a plan. Sit down and look at your holiday schedule. Because it’s different from the rest of the year, you have to be flexible. Stay active. Try to keep exercise in your daily schedule. Don’t scrap your exercise plans just because you don’t have time for a full workout. Make it smaller or split it up.
2. Concentrate on weight maintenance instead of weight loss. Maintaining your weight is more realistic than trying to lose weight during these difficult times. Don’t set yourself up for failure and disappointment by setting unrealistic goals.
3. Don’t make New Year’s resolutions to lose weight by dieting. Thinking about dieting after the holidays sets the stage for food binging during these times. The reasoning behind this is since you are going to avoid certain foods completely in the future - you may as well eat as much of them as possible now. Besides, dieting by calorie restriction only works in the short term.
4. Many people make the mistake of skipping breakfast and lunch so they could pig out later in the evening. This type of strategy is what makes you put on the pounds. You end up stuffing yourself with holiday foods high in fat, sugar and starch. What you should do is the opposite. Don’t miss any meals. Eat healthy all day long and drink plenty of water. This way when you get to the party you won’t feel hungry and you will eat less rich foods.
5. Choose high protein foods at the expense of foods high in sugar. Foods high in protein keep you full longer than foods containing simple refined carbohydrates.
6. Eat plenty of high fiber foods before you hit the dessert table. Raw vegetables are rich in fiber, low in calories and will bulk you up, leaving less room for sweets which are converted directly into fat.
7. With all the food available at parties it’s easy to overeat. To avoid this fill your plate with the foods you like and eat only what’s in your plate. Chew your food slowly and thoroughly.
8. Drink alcoholic beverages in moderation. One drink contains 200-300 calories. Set a limit of no more than three drinks. Drink plenty of water instead, throughout the night.
9. Learn to say no. There is always someone pressuring you to try some of their homemade cake – even though you may not desire it. Just say no. You have to have a limit. If you use excuses like “not now, I’m just too full” people will keep trying to push their food on you. Instead, you should say things like “No thanks, I don’t eat desserts”, and don’t make any apologies.
10. Keep everything in perspective. One day of over indulgence is not going to make or break your food consumption plan. And you won’t gain weight because of it. It takes several continuous days of overeating to produce weight gain. So, if you overdo it at a holiday dinner one day, forget about it. Simply return to your normal eating habits the next day without feelings of guilt, anger or despair.
So have a great holiday time and enjoy.
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
Monday, December 04, 2006
Are You Dieting and Exercising and Still Can’t Lose Weight?
Hello everyone.
If you are dieting and/or exercising and find you have stopped losing weight, you have come to a weight loss plateau.
If you are dieting without exercise you will probably see weight loss at the early stages of dieting. Significant calorie restriction, however, may work against you. Although the theory is: if you eat less you will lose more weight, it doesn’t exactly turn out that way. It is a little more complicated.
While eating less causes initial weight reduction, it triggers the body’s metabolism to slow down at the same time. Your body has a certain set point that when reached, it will stop losing weight and begin storing and maintaining weight (fat).
Your body is made that way so it can survive as long as possible during periods of little or no food intake. This is when the metabolism slows down significantly and the body goes into conservation mode. Not good for weight loss right? What do you do?
First watch this video and then read the article below that explains how to break a weight loss plateau that is encountered even while exercising regularly.
Video: Crash Diets Slow Metabolism.
Top 5 Exercise Plateau Breakers
Plateau. That dreaded word that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at some time all of a sudden you stop losing weight or you just cant seem to run any faster. When you hit a plateau, dont panic. It doesnt necessarily mean you need to work harder or spend more days at the gym.
Here are five ideas that may help you break through in record time.
Take an Active Rest
If you have hit a plateau, it may be time for an active rest. Take a week off from structured exercise, and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild. You will return to exercise stronger and ready for new challenges.
Time to Eat
As you increase your fitness level, your bodys metabolism may increase and so will your calorie needs. If you hit a plateau, evaluate how much you are eating. You may need to eat more than you have in the past for your body to continue to increase its fitness level. If you find you are often hungry, this is a clear sign you need to eat more to sustain your exercise program.
Mix it Up
If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau. Try new cardiovascular activities, or use free weights if you always use machines for strength training. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.
Different Day, Different Intensity
Varying your activities, or cross-training is important to avoid or break through a plateau. While cross-training the type of activity is often recommended, it is also important to cross-train the intensity of your workouts. Specify different days of the week as low, moderate or high-intensity days. Try interval training work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your exercise sessions vary from day to day.
Sleep It Off
Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next exercise session with enough energy and at full strength to take on a challenging workout.
If you are still frustrated, find inspiration in the story of Chris Witty, winner of the Gold Medal in 1000 meter speed skating in the 1998 Winter Olympics. A month before she was to compete in the Olympics, she was diagnosed with mononucleosis. Of course she had to cut back on training, and at the time that she should have been preparing to peak for competition. Not only did she win the Gold Medal, which nobody expected, she broke the world record! Imagine what a little rest might do for your workouts!
If you find you still cant break through that plateau, then make the decision to ride it out. Sometimes a plateau is necessary to allow the body to catch up with a new body weight or fitness level. Rest assured your body knows what is best and will break through the plateau at the right time!
About the author:
Gillian Hood-Gabrielson, MS, ACSM is the president of Flexible Fitness, a nationwide coaching practice offering health and fitness solutions for your busy lifestyle including Fitness Coaching by Phone, Intuitive Eating, and monthly motivational seminars. She can be reached at 866-618-8814 or by email at gillian@flexiblefitnessforyou.com. To receive our free report, I Hate Exercise Too! and our newsletter, please visit www.flexiblefitnessforyou.com.
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
If you are dieting and/or exercising and find you have stopped losing weight, you have come to a weight loss plateau.
If you are dieting without exercise you will probably see weight loss at the early stages of dieting. Significant calorie restriction, however, may work against you. Although the theory is: if you eat less you will lose more weight, it doesn’t exactly turn out that way. It is a little more complicated.
While eating less causes initial weight reduction, it triggers the body’s metabolism to slow down at the same time. Your body has a certain set point that when reached, it will stop losing weight and begin storing and maintaining weight (fat).
Your body is made that way so it can survive as long as possible during periods of little or no food intake. This is when the metabolism slows down significantly and the body goes into conservation mode. Not good for weight loss right? What do you do?
First watch this video and then read the article below that explains how to break a weight loss plateau that is encountered even while exercising regularly.
Video: Crash Diets Slow Metabolism.
Top 5 Exercise Plateau Breakers
Plateau. That dreaded word that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at some time all of a sudden you stop losing weight or you just cant seem to run any faster. When you hit a plateau, dont panic. It doesnt necessarily mean you need to work harder or spend more days at the gym.
Here are five ideas that may help you break through in record time.
Take an Active Rest
If you have hit a plateau, it may be time for an active rest. Take a week off from structured exercise, and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild. You will return to exercise stronger and ready for new challenges.
Time to Eat
As you increase your fitness level, your bodys metabolism may increase and so will your calorie needs. If you hit a plateau, evaluate how much you are eating. You may need to eat more than you have in the past for your body to continue to increase its fitness level. If you find you are often hungry, this is a clear sign you need to eat more to sustain your exercise program.
Mix it Up
If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau. Try new cardiovascular activities, or use free weights if you always use machines for strength training. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.
Different Day, Different Intensity
Varying your activities, or cross-training is important to avoid or break through a plateau. While cross-training the type of activity is often recommended, it is also important to cross-train the intensity of your workouts. Specify different days of the week as low, moderate or high-intensity days. Try interval training work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your exercise sessions vary from day to day.
Sleep It Off
Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next exercise session with enough energy and at full strength to take on a challenging workout.
If you are still frustrated, find inspiration in the story of Chris Witty, winner of the Gold Medal in 1000 meter speed skating in the 1998 Winter Olympics. A month before she was to compete in the Olympics, she was diagnosed with mononucleosis. Of course she had to cut back on training, and at the time that she should have been preparing to peak for competition. Not only did she win the Gold Medal, which nobody expected, she broke the world record! Imagine what a little rest might do for your workouts!
If you find you still cant break through that plateau, then make the decision to ride it out. Sometimes a plateau is necessary to allow the body to catch up with a new body weight or fitness level. Rest assured your body knows what is best and will break through the plateau at the right time!
About the author:
Gillian Hood-Gabrielson, MS, ACSM is the president of Flexible Fitness, a nationwide coaching practice offering health and fitness solutions for your busy lifestyle including Fitness Coaching by Phone, Intuitive Eating, and monthly motivational seminars. She can be reached at 866-618-8814 or by email at gillian@flexiblefitnessforyou.com. To receive our free report, I Hate Exercise Too! and our newsletter, please visit www.flexiblefitnessforyou.com.
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
Saturday, December 02, 2006
Lose Weight Without Leaving Home or Office
Recent studies suggest that fidgeters actually burn more calories than non-fidgeters. People that are always fidgeting even while sitting down – like moving their arms, hands, or constantly changing sitting positions actually burn more calories.
If you are sitting for long periods for example you should try to change positions or simply get up of your seat and move your arms, rotate your shoulders, walk or jog on the spot – whatever is appropriate for your environment.
This is why it’s important to break up your periods of inactivity with physical movements. This article will give you a few ideas on how to add exercise to what normally would be a sedentary environment - whether you are at your home or office.
How To Lose Weight Without Leaving Your Home Or Office
If finding time to work out is tough for you to balance, thenit may be time to adjust some of your common activities.Despite what many people think, you do not have to dedicate hours of your time or copious amounts of space towards your exercise routine. In fact, for many busy people, exercising has become as simple as squeezing in ten-minute sets of sit-ups or 30-minute sessions at a local gym.
No matter where you work or live, here are some tips to help you fit in some extra weight-loss strategies into your daily routine:
1. Squat often. Many people spend a solid 2-3 minutes twice aday brushing their teeth. As they brush, they stand still in front of the mirror. If you added a few lunges or squats to that routine, then you would spend a solid 4-6 minutes a day working out those important thigh muscles. The thigh muscles are one of the largest muscle groups in your body. Not only are they the quickest to be transformed once you start to work them out, but they also help you lose weight quicker when they are loaded with muscles instead of fat. Therefore, work out this large muscle group to get toned up and slimmed down quickly.
2. Lift the jug while pouring the milk. If you have milk or juice with your breakfast, spend a few minutes doing curls with the bottles as your coffee brews. The early-morning burst of energy and muscle activity will help you raise your body’s metabolism for the rest of the day. You’ll also find that by making small work-out sessions the first thing you do in themorning, you are more likely to continue to do them throughout the day.
3. Take a double step. While walking up the stairs, take a double step instead of just one. By extending your leg slightly higher, you are increasing the angle from about 45 degrees to 90degrees. The increased angle means that your muscles will haveto work harder to get your body up the stair than if you were taking smaller steps.
4. Tip toe even when you’re not trying to be quiet. By tiptoeing around your home or office, you will find that your calves benefit the most from the extra effort. Stay as high onyour toes as possible for a long amount of time. Or, raise and lower your body using only your calf muscles. The more you work those calf muscles, the tighter they will be in the long run.
5. Roll your neck. Most people store a large amount of their stress in their necks. When you keep stress in your body, itaffects the amount of fat that you retain in your belly negatively. Therefore, by rolling the stress out of your neck,you inadvertently release the fat storage from your stomach.The effects of this exercise are both immediate, as you will begin to feel relaxed, as well as long term, as your entire body starts to slim down.
No matter how busy you are, it is important that you take timeout to treat your body well. Stress, caused by a busy lifestyle and fast-paced work environment can not only increase the fat on your body, but it can deplete you of the energy you need to exercise properly. Therefore, it is important that you remind yourself to take care of your body, even if you cannot sampleNew Jersey’s wonderful parks and gyms everyday. A little movement goes a long way to a healthier lifestyle.
About The Author: Author: Joey Dweck is the Founder & CEO ofhttp://weightlossbuddy.com/ a community committed to 24/7support, expert advice, and helping people find a buddy(s) whowill support their effort to lose weight, and live a healthierlifestyle. And it's all Free. Sign up for the Free, awardwinning, 12-Part E-Course “Losing for Good”http://www.weightlossbuddy.com/
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
If you are sitting for long periods for example you should try to change positions or simply get up of your seat and move your arms, rotate your shoulders, walk or jog on the spot – whatever is appropriate for your environment.
This is why it’s important to break up your periods of inactivity with physical movements. This article will give you a few ideas on how to add exercise to what normally would be a sedentary environment - whether you are at your home or office.
How To Lose Weight Without Leaving Your Home Or Office
If finding time to work out is tough for you to balance, thenit may be time to adjust some of your common activities.Despite what many people think, you do not have to dedicate hours of your time or copious amounts of space towards your exercise routine. In fact, for many busy people, exercising has become as simple as squeezing in ten-minute sets of sit-ups or 30-minute sessions at a local gym.
No matter where you work or live, here are some tips to help you fit in some extra weight-loss strategies into your daily routine:
1. Squat often. Many people spend a solid 2-3 minutes twice aday brushing their teeth. As they brush, they stand still in front of the mirror. If you added a few lunges or squats to that routine, then you would spend a solid 4-6 minutes a day working out those important thigh muscles. The thigh muscles are one of the largest muscle groups in your body. Not only are they the quickest to be transformed once you start to work them out, but they also help you lose weight quicker when they are loaded with muscles instead of fat. Therefore, work out this large muscle group to get toned up and slimmed down quickly.
2. Lift the jug while pouring the milk. If you have milk or juice with your breakfast, spend a few minutes doing curls with the bottles as your coffee brews. The early-morning burst of energy and muscle activity will help you raise your body’s metabolism for the rest of the day. You’ll also find that by making small work-out sessions the first thing you do in themorning, you are more likely to continue to do them throughout the day.
3. Take a double step. While walking up the stairs, take a double step instead of just one. By extending your leg slightly higher, you are increasing the angle from about 45 degrees to 90degrees. The increased angle means that your muscles will haveto work harder to get your body up the stair than if you were taking smaller steps.
4. Tip toe even when you’re not trying to be quiet. By tiptoeing around your home or office, you will find that your calves benefit the most from the extra effort. Stay as high onyour toes as possible for a long amount of time. Or, raise and lower your body using only your calf muscles. The more you work those calf muscles, the tighter they will be in the long run.
5. Roll your neck. Most people store a large amount of their stress in their necks. When you keep stress in your body, itaffects the amount of fat that you retain in your belly negatively. Therefore, by rolling the stress out of your neck,you inadvertently release the fat storage from your stomach.The effects of this exercise are both immediate, as you will begin to feel relaxed, as well as long term, as your entire body starts to slim down.
No matter how busy you are, it is important that you take timeout to treat your body well. Stress, caused by a busy lifestyle and fast-paced work environment can not only increase the fat on your body, but it can deplete you of the energy you need to exercise properly. Therefore, it is important that you remind yourself to take care of your body, even if you cannot sampleNew Jersey’s wonderful parks and gyms everyday. A little movement goes a long way to a healthier lifestyle.
About The Author: Author: Joey Dweck is the Founder & CEO ofhttp://weightlossbuddy.com/ a community committed to 24/7support, expert advice, and helping people find a buddy(s) whowill support their effort to lose weight, and live a healthierlifestyle. And it's all Free. Sign up for the Free, awardwinning, 12-Part E-Course “Losing for Good”http://www.weightlossbuddy.com/
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
Wednesday, November 29, 2006
Hoodia and Weight Loss
Following is an article on Hoodia Gordonii. But before you read it here are some quick facts about Hoodia.
First of all Hoodia is a non-stimulating herb which makes it suitable to a wider range of people. In other words, it doesn’t contain stimulants like various other herbs that may cause sleeplessness, nervousness, elevated blood pressure and heart rate.
Hoodia comes from the Kalahari desert and has been used by African bushmen for thousands of years to quench their thirst and curb hunger pangs while they went on long hunting expeditions.
A compound in hoodia called P57 actually sends a signal to the brain, tricking the body, so to speak, into believing that it’s no longer hungry, which results in loss of appetite.
The minimum dosage that has a usable effect is 800mg to 1,200mg of hoodia. Make sure you are not misled by some companies that claim other products have been added to hoodia which make it more effective. Those claims are false and are motivated by pure profit. So make certain that you are getting pure hoodia not some other derivative.
By John Tiniakos
and Weight Loss Articles at http://www.nulife-weightloss.com/article-archives.htm
Why Hoodia Gordonii Is The Most Effective
Despite Hoodia Gordonii was introduced to USA market only acouple of years ago as a weight loss herb, now it is successfully gaining more and more popularity because of itsgreat weight loss results.
Why is that? What makes Hoodia Gordonii so successful?
Hoodia appetite suppressant contains completely natural extract from the African Hoodia Gordonii Cactus, which actually is a succulent plant originating from the Kalahari Desert.
A 100% pure genuine Hoodia Gordonii cactus extract can make you forget to eat and can help you lose a few pounds immediately orin a couple of weeks. If you take it an hour before your meal, it keeps you full and you feel no hunger while eating, so youeat less and lose weight.
That’s the secret for success of Hoodia, but what the real secret of Hoodia?
How exactly the Hoodia Gordonii works?
The mechanism of work of this amazing appetite suppressant is quite remarkable.
When you have not eaten for a while, your blood glucose levels drop, so the brain sends out a signal that you are hungry.After you eat, the blood glucose levels are stabilized, so the brain sends out a signal that you are no longer hungry.
What makes Hoodia Gordonii unique is its ability to make your brain send signal that you have eaten, even though you havenot. Amazing, isn’t it? That the real secret of Hoodia – itworks within the satiety center in your brain and controls your appetite and food cravings.
How to find a 100% pure genuine Hoodia Gordonii?
I know that almost every company claims to carry the best, the most pure and genuine Hoodia Gordonii extract form the original African Hoodia Cactus. Honestly, I find this really hard to believe. But luckily there is a way to find out if a certain Hoodia product is really natural or just a fake herbal product.
To be sure you are purchasing only 100% natural and absolutely safe Hoodia Gordonii appetite suppressant, the company must have two certificates to guarantee that:
First is the C&A (Certificate of Analysis) - the substance hasbeen analyzed and is confirmed to be pure Hoodia Gordonii.Second is the C.I.T.E.S certificate that should be valid the day you purchase the product (check the second line of the document).
Both certificates proof the product is 100% authentic and it contains pure Hoodia Gordonii extract from the African Cactus.
I am pretty sure you barely know that these certificates exist.You as a customer wouldn’t pay much attention to them, though. I perfectly understand you, because they could be easily fabricated.
Anyway, the facts are that 80% of the Hoodia products on themarket are fakes and won’t help you. The good news is that there are still 20% out there that really work and can help youlose weight immediately or gradually in a couple of weeks.
About The Author:
By Galia Ivanova
I can assure you that the Hoodia Gordonii weoffer is from the good 20% and is absolutely pure extract fromthe African cactus. Find out which Hoodia Gordonii we recommend http://www.weight-loss-advisor.com/weightlossproducts/hoodia-gordonii-plus.htm
For more information visit:
Hypochondriac's Guide to Hoodia Gordonii H 57
Categories: Diet Plan, Diet Program
First of all Hoodia is a non-stimulating herb which makes it suitable to a wider range of people. In other words, it doesn’t contain stimulants like various other herbs that may cause sleeplessness, nervousness, elevated blood pressure and heart rate.
Hoodia comes from the Kalahari desert and has been used by African bushmen for thousands of years to quench their thirst and curb hunger pangs while they went on long hunting expeditions.
A compound in hoodia called P57 actually sends a signal to the brain, tricking the body, so to speak, into believing that it’s no longer hungry, which results in loss of appetite.
The minimum dosage that has a usable effect is 800mg to 1,200mg of hoodia. Make sure you are not misled by some companies that claim other products have been added to hoodia which make it more effective. Those claims are false and are motivated by pure profit. So make certain that you are getting pure hoodia not some other derivative.
By John Tiniakos
and Weight Loss Articles at http://www.nulife-weightloss.com/article-archives.htm
Why Hoodia Gordonii Is The Most Effective
Despite Hoodia Gordonii was introduced to USA market only acouple of years ago as a weight loss herb, now it is successfully gaining more and more popularity because of itsgreat weight loss results.
Why is that? What makes Hoodia Gordonii so successful?
Hoodia appetite suppressant contains completely natural extract from the African Hoodia Gordonii Cactus, which actually is a succulent plant originating from the Kalahari Desert.
A 100% pure genuine Hoodia Gordonii cactus extract can make you forget to eat and can help you lose a few pounds immediately orin a couple of weeks. If you take it an hour before your meal, it keeps you full and you feel no hunger while eating, so youeat less and lose weight.
That’s the secret for success of Hoodia, but what the real secret of Hoodia?
How exactly the Hoodia Gordonii works?
The mechanism of work of this amazing appetite suppressant is quite remarkable.
When you have not eaten for a while, your blood glucose levels drop, so the brain sends out a signal that you are hungry.After you eat, the blood glucose levels are stabilized, so the brain sends out a signal that you are no longer hungry.
What makes Hoodia Gordonii unique is its ability to make your brain send signal that you have eaten, even though you havenot. Amazing, isn’t it? That the real secret of Hoodia – itworks within the satiety center in your brain and controls your appetite and food cravings.
How to find a 100% pure genuine Hoodia Gordonii?
I know that almost every company claims to carry the best, the most pure and genuine Hoodia Gordonii extract form the original African Hoodia Cactus. Honestly, I find this really hard to believe. But luckily there is a way to find out if a certain Hoodia product is really natural or just a fake herbal product.
To be sure you are purchasing only 100% natural and absolutely safe Hoodia Gordonii appetite suppressant, the company must have two certificates to guarantee that:
First is the C&A (Certificate of Analysis) - the substance hasbeen analyzed and is confirmed to be pure Hoodia Gordonii.Second is the C.I.T.E.S certificate that should be valid the day you purchase the product (check the second line of the document).
Both certificates proof the product is 100% authentic and it contains pure Hoodia Gordonii extract from the African Cactus.
I am pretty sure you barely know that these certificates exist.You as a customer wouldn’t pay much attention to them, though. I perfectly understand you, because they could be easily fabricated.
Anyway, the facts are that 80% of the Hoodia products on themarket are fakes and won’t help you. The good news is that there are still 20% out there that really work and can help youlose weight immediately or gradually in a couple of weeks.
About The Author:
By Galia Ivanova
I can assure you that the Hoodia Gordonii weoffer is from the good 20% and is absolutely pure extract fromthe African cactus. Find out which Hoodia Gordonii we recommend http://www.weight-loss-advisor.com/weightlossproducts/hoodia-gordonii-plus.htm
For more information visit:
Hypochondriac's Guide to Hoodia Gordonii H 57
Categories: Diet Plan, Diet Program
Monday, November 27, 2006
Trans Fats in Your Diet – How Much Should You Eat?
Trans fats…what are they and how are they harmful to health?
Trans fats are created when hydrogen is added to liquid oils in order to make them solid at room temperature. This process is also called hydrogenation and is used in many food products to increase their shelf life and to give them extra flavor and texture.
Trans fats are found in vegetable shortenings, some margarines, cookies, crackers, donuts, other snack foods and foods that are made with or fried by oil that is partially hydrogenated.
Hydrogenation came about a couple of decades ago as an alternative to animal (saturated) fat (used in food processing) which was found to be harmful to health at that time.
Since then, however, trans fat was found to be just as harmful as saturated fat, if not more so. Among its associations to various health risks, fatty acids have been shown to increase bad cholesterol (LDL) and decrease good cholesterol (HDL) which increases the risk of developing heart disease.
As a result of the fact that many scientific studies (in the past and ongoing) have linked trans fat to serious health risks, trans fat has become the new “dirty word” in diet.
In fact, the Food guide pyramid from the U.S. Department of Agriculture, now urges people to restrict the intake of trans fat. Furthermore, the American Heart Association recommends limiting the intake of trans fat to no more than 1% of total caloric intake.
So for a daily intake of 1500 calories, for example, trans fats should represent about 1.5 grams.
As a response to the recent negative news on trans fat, several companies in the food industry are rumored to be taking steps to reduce their use of trans fats in their products. Among the fast food giants, KFC was the first to report that it will be removing trans fat from its recipes altogether.
Keep in mind that limiting trans fats in itself, however, does not provide the solution for reducing health risks and body weight. It is only a small part of the bigger picture, which involves, reducing total daily calories and increasing daily energy expenditure by participating in regular physical activity.
References:
http://intl.ajcn.org/cgi/content/abstract/66/4/1006S
http://content.karger.com/ProdukteDB/produkte.asp?Aktion=ShowPDF&ProduktNr=223977&Ausgabe=
229852&ArtikelNr=75591
http://www.ajcn.org/cgi/content/abstract/73/6/1019
http://www.ajcn.org/cgi/content/abstract/73/6/1019
Categories: Diet Plan, Diet Program
Saturday, November 25, 2006
Diet Myths - and Great Video on Nutrition and Strength Training
First Check out This Excellent Video that Includes Crucial Information on Eating, Nutrition and Strength Training As Well.
Fat Loss Nutrition - When Myths become Big Fat Lies
As obesity in the US becomes an epidemic, more and more people are going on a diet. Is there a connection? The fact that diet foods such as low-fat and low-carb products are a $7.6 billion-a-year business might have something to do with it. Is the food industry keeping you fat with processed foods, so it can sell you more diet products? And is avoidance of both processed and diet foods the only solution for weight loss?
Getting the basics of fat loss nutrition right, along with the right kind of exercise, will lead to weight loss. The problem with many diets is that they are not balanced. They cannot be maintained long-term. And when you stop dieting, the weight piles back on. Focus on fat loss nutrition, rather than actual weight loss. An approximate guide is that for every 3 grams of protein at a meal you need to have 4 grams of carbohydrate and 1.5 grams of fat. More important still is the type of fat, carbohydrate and protein you eat.
Fat Loss Nutrition: Good Fats, Bad Fats
Low-fat is the myth that has fuelled the diet industry, with complete disregard to the quality of fat you consume. The 'ugly fats' are the 'trans' fats or hydrogenated fats in fried and processed foods which are the toxic fats that are dumped in the body's fat tissues. These fats are difficult to shift, so fat loss nutrition has to increase the balance of good fats. Although omega-6 fat is a 'good fat', our diet contains too much of it in relation to the other 'good fat' omega-3. This imbalance contributes to insulin resistance (see Carbohydrates below for more information). So, not only do you need to reduce your omega-6 fat intake (vegetable oils, grain-fed beef and many processed foods), you need to increase your omega-3 fats (in fish, fish-oil capsules, or flaxseed oil). This will bring your essential fat intake (and yes, they are essential to health) to a more balanced one-to-one ratio.
If I told you of a saturated fat that was good for your heart and increased weight loss, would you believe me? Saturated fats, like coconut oil, are no longer the enemy. Coconut oil has the ability to increase your metabolism and burn fat for energy, as well as helping to regulate blood sugar - an essential in weight loss
As coconut oil is such a stable fat it is the best fat to use for cooking. Save your extra-virgin olive oil for salad dressings.
Carbohydrates
The key to fat loss nutrition is blood sugar balance. You need to reverse the insulin resistance that contributed by processed foods to burn off the fat. The excess of carbohydrates from our starchy and sugary diet is a far greater contributor to weight gain than the fat on its own. The combination of wrong fats and wrong carbohydrates is the route to an unhealthy lifestyle.
We consume far too much bread, cereal, pasta, corn, rice and potatoes, mostly as processed food. Good for the food industry, but not for fat loss nutrition and for you. These processed carbs stimulate the over-production of insulin, which leads to insulin-resistant cells. The sugar in your blood has no place else to go except to your fat cells, resulting in bulging stomachs and rolls of fat.
Fat loss Nutrition Tip: Fiber plays a powerful role in weight control. Brown rice and vegetables are high in fiber. When you do eat grains, make sure they are whole grains.
Protein
You can slow down the release of sugar into the blood stream, the ‘sugar rush’, by eating protein with your carbohydrates. This is not a recommendation to eat red meat at every meal, which has been linked to colon cancer. You just need to eat a little of other sources of protein such as beans, lean white meat and fish.
The fat loss nutrition approach means that even snacking on a handful of pumpkin seeds with an apple can help to slow down the sugar release.
Fat Loss Nutrition Balance and Quality
Yes, it is. Weight loss has less to do with willpower than the balance of fat loss nutrition and the quality of foods. The right exercise helps too. Just avoid all the low-fat, low-carb, high-protein, high-fat diet fads and processed foods where you can. You will not have to worry about quantity of food or feeling hungry when the fat loss nutrition is under control and you keep your blood sugar balanced.
Article Source: http://www.nulife-weightloss.com/articles
Natalie Beech discovers the truth about fat loss nutrition and healthy weight loss. Get the latest information from a nutritionist's point of view at the Fatloss-Fitness Website
Click here for other unique fat loss nutrition articles.
Fat Loss Nutrition - When Myths become Big Fat Lies
As obesity in the US becomes an epidemic, more and more people are going on a diet. Is there a connection? The fact that diet foods such as low-fat and low-carb products are a $7.6 billion-a-year business might have something to do with it. Is the food industry keeping you fat with processed foods, so it can sell you more diet products? And is avoidance of both processed and diet foods the only solution for weight loss?
Getting the basics of fat loss nutrition right, along with the right kind of exercise, will lead to weight loss. The problem with many diets is that they are not balanced. They cannot be maintained long-term. And when you stop dieting, the weight piles back on. Focus on fat loss nutrition, rather than actual weight loss. An approximate guide is that for every 3 grams of protein at a meal you need to have 4 grams of carbohydrate and 1.5 grams of fat. More important still is the type of fat, carbohydrate and protein you eat.
Fat Loss Nutrition: Good Fats, Bad Fats
Low-fat is the myth that has fuelled the diet industry, with complete disregard to the quality of fat you consume. The 'ugly fats' are the 'trans' fats or hydrogenated fats in fried and processed foods which are the toxic fats that are dumped in the body's fat tissues. These fats are difficult to shift, so fat loss nutrition has to increase the balance of good fats. Although omega-6 fat is a 'good fat', our diet contains too much of it in relation to the other 'good fat' omega-3. This imbalance contributes to insulin resistance (see Carbohydrates below for more information). So, not only do you need to reduce your omega-6 fat intake (vegetable oils, grain-fed beef and many processed foods), you need to increase your omega-3 fats (in fish, fish-oil capsules, or flaxseed oil). This will bring your essential fat intake (and yes, they are essential to health) to a more balanced one-to-one ratio.
If I told you of a saturated fat that was good for your heart and increased weight loss, would you believe me? Saturated fats, like coconut oil, are no longer the enemy. Coconut oil has the ability to increase your metabolism and burn fat for energy, as well as helping to regulate blood sugar - an essential in weight loss
As coconut oil is such a stable fat it is the best fat to use for cooking. Save your extra-virgin olive oil for salad dressings.
Carbohydrates
The key to fat loss nutrition is blood sugar balance. You need to reverse the insulin resistance that contributed by processed foods to burn off the fat. The excess of carbohydrates from our starchy and sugary diet is a far greater contributor to weight gain than the fat on its own. The combination of wrong fats and wrong carbohydrates is the route to an unhealthy lifestyle.
We consume far too much bread, cereal, pasta, corn, rice and potatoes, mostly as processed food. Good for the food industry, but not for fat loss nutrition and for you. These processed carbs stimulate the over-production of insulin, which leads to insulin-resistant cells. The sugar in your blood has no place else to go except to your fat cells, resulting in bulging stomachs and rolls of fat.
Fat loss Nutrition Tip: Fiber plays a powerful role in weight control. Brown rice and vegetables are high in fiber. When you do eat grains, make sure they are whole grains.
Protein
You can slow down the release of sugar into the blood stream, the ‘sugar rush’, by eating protein with your carbohydrates. This is not a recommendation to eat red meat at every meal, which has been linked to colon cancer. You just need to eat a little of other sources of protein such as beans, lean white meat and fish.
The fat loss nutrition approach means that even snacking on a handful of pumpkin seeds with an apple can help to slow down the sugar release.
Fat Loss Nutrition Balance and Quality
Yes, it is. Weight loss has less to do with willpower than the balance of fat loss nutrition and the quality of foods. The right exercise helps too. Just avoid all the low-fat, low-carb, high-protein, high-fat diet fads and processed foods where you can. You will not have to worry about quantity of food or feeling hungry when the fat loss nutrition is under control and you keep your blood sugar balanced.
Article Source: http://www.nulife-weightloss.com/articles
Natalie Beech discovers the truth about fat loss nutrition and healthy weight loss. Get the latest information from a nutritionist's point of view at the Fatloss-Fitness Website
Click here for other unique fat loss nutrition articles.
Thursday, November 23, 2006
More Diet Tips on Surviving Thanksgiving
Holiday Weight Loss - Thanksgiving and Christmas Don't Have To Ruin Your New Year
For many people, trying to diet during the holidays is like trying to find the perfect Christmas gift for Aunt Edna: almost impossible. No diet pill or weight loss program can overcome the irresistible draw of fudge, eggnog and candy canes. So what's a weight watcher to do? Is there any hope for holiday weight loss, or are we destined to add some more pounds before the inevitable New Years resolution?
Conventional wisdom is that most people gain from five to ten pounds of fat during the holidays. Happily, that much at least appears to be false. However, Americans do tend to gain some weight during this time of year: "Previous studies suggested that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives" (source: nichd.nih.gov). What's alarming is that although we're putting on fewer pounds during the holidays than we had previously thought we're not taking that extra weight back off.
"Researchers now say they have some good news for us -- and some bad news. The good news? Most of us gain less weight over the winter holidays than we think, only one pound on average. The bad news? We never take it off" (source: archives.cnn.com).
Dr. Yanovski has conducted extensive research on weight gain. "Although an average holiday weight gain of less than a pound may seem unimportant, that weight was not lost over the remainder of the year, Dr. Yanovski said. When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before" (source: nichd.nih.gov).
Permanent holiday weight gain isn't a pleasant thought for most of us, especially since the number one New Year resolution is fast weight loss. As reported by mygoals.com, 80 percent of Americans made a New Year resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O'Connor, deputy editor of Prevention magazine: "Fifty-nine million people every year resolve to lose weight."
So what can we do to maintain some degree of weight control this season? Is there anything we can do to stick to our weight loss plan, or perhaps even achieve some quick weight loss, in the midst of all that Christmas cheer?
Thankfully, the answer is yes. But it will require a two-pronged approach. First, we need to maintain a healthy diet plan despite all the holiday temptation. Second, it is absolutely critical that we keep exercising throughout the Yuletide season. So without further ado, let's take a look at some diet information that may help us maintain our ideal weight this year.
-> Healthy Holiday Food Tips:
1) At holiday parties, provide or bring veggie trays instead of traditional meat and cheese platters, which are much higher in fat. Reduced fat salad dressing makes a great veggie dip, and when used in place of the full-fat version will save you at least 70 calories per serving.
2) When it comes to holiday desserts, replace the typical pies with fruit or yogurt parfait.
3) Cut back on alcoholic drinks and drink water, fruit juice or diet soda instead. An 8-ounce eggnog with rum contains 450 calories, about 25 percent of what the average woman should have in an entire day! The average alcoholic drink contains 150-200 calories per glass. Not only does alcohol pack a lot of empty calories, but over-consumption lowers inhibitions and self-control.....not a good combination when you're near the buffet table!
4) Be sure to eat a healthy, high-protein snack before going to that holiday party or dinner. The protein will help you feel full longer and stabilize blood sugars. You'll be less likely to binge, and overall calorie consumption will fall.
5) It seems that at every holiday party there is a group that congregates near the buffet table to talk. Don't be part of that group!
6) Out of sight is out of mind. If you have a stockpile of Christmas candy at home (only for guests, of course!), hide it in a cupboard. You'll be much less likely to graze on it throughout the day. Keep a bowl of fresh fruit on the counter instead.
7) Avoid temptation. If the breakroom at work is full of holiday treats throughout November and December, consider taking breaks at your desk. Even better, use that time to take a walk down the street or simply around the office building.
8) On the day of the party or big family feast, don't starve yourself prior to the banquet. That will only leave you so famished that you overindulge. Instead, eat small high-protein meals or snacks every three to four hours before the big dinner.
9) If you're serving stuffing with the turkey this year, cook the stuffing separately. This will prevent the fat from the turkey from soaking into the dressing, which will dramatically lower the calories.
10) All turkey is not equal. Choose light meat instead of dark meat and you'll save a lot of calories. A 3 1/2 ounce serving of sliced meat from a whole roasted turkey has either 161 calories (white meat without skin) or 192 calories (dark meat without skin).
11) Speaking of turkey, don't forget to trim off the skin before serving it up! You'll save 33 to 40 calories and 4 or 5 grams of fat per serving (source: urbanext.uiuc.edu).
12) Make the gravy in advance so you have time to put it in the refrigerator. As it cools, the fat will rise to the top and solidify, allowing you to skim it off with a spoon and put it where it belongs: in the trash!
13) Don't rush the meal. It takes about 20 minutes for the stomach to signal the brain that you're full, so any meal should last at least that long! Take your time, eat slowly, and enjoy your family and friends.
14) Wear 'skinny' clothes to that holiday party as a reminder to watch what you eat. Snug, tight clothes don't leave much room for bingeing!
15) When confronted with a buffet table, make your first trip count. Pile up your plate with fresh vegetables, lean meats and other low calorie options. Eat as much healthy food as you can! This will dramatically lower the amount of desserts you'll later take and will result in a healthier meal overall.
16) When filling up plates for the kids, only give them what they can eat. It's too tempting to just 'finish off' those leftovers for them. Moms, you know what we're talking about here!
17) Follow the 'Dessert Split' plan: Go ahead and take something from the dessert table, but split it with a friend. If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends. You get the idea. That way you'll get to taste all the new foods and recipes without completely breaking the calorie budget.
18) When cooking, use evaporated milk straight from the can instead of heavy cream.
19) When baking, three tablespoons will substitute nicely for 1 ounce of unsweetened chocolate.
20) When baking, substitute two egg whites in the place of one whole egg.
21) When baking, substitute unsweetened applesauce for an equal amount of oil.
22) For desserts, don't forget to use non-fat frozen yogurt where you would normally use ice cream.
23) Don't attempt to deprive yourself of your absolute favorite food. This only sets you up for a disappointing binge. Instead, allow yourself one small serving of your preferred treat and really savor it.
Just watching your diet alone won't lead to easy weight loss. For true fat loss, it is critical that you incorporate regular exercise into the holiday routine.
Again referring to Dr. Yanovski's holiday weight loss study, we can confirm the important of exercise. "The finding that study volunteers reporting more physical activity had less holiday weight gain suggests that increasing physical activity may be an effective method for preventing weight gain during this high-risk time" (source: nichd.nih.gov).
Traditional holiday activities don't even come close to solving this weight issue. The popular 'after dinner nap' burns only about 34 calories for every thirty minutes asleep. Watching television, that great American holiday pastime, burns just 37 calories every thirty minutes. Even sitting down and eating burns more calories than that (56 calories burned every thirty minutes). Clearly, our favorite holiday activities don't make the best weight loss program (source: caloriesperhour.com).
Only regular and consistent exercise, combined with a low fat diet, will get us the holiday weight loss results we're seeking. Don't have the time or urging to exercise? Take a look at this list of the top ten ways to get some holiday exercise without being a humbug:
-> Holiday Exercise Tips:
1) It's beautiful outside during the holidays! Take a walk outside, down the street or around the block. Take a walking tour of Christmas lights in the neighborhood. A 165 lb. woman walking for 30 minutes will burn approximately 187 calories (source: caloriesperhour.com).
2) Going shopping this Christmas season? Who isn't? Park as far away from the entrance as possible so you'll be forced to walk further. Remember, every little bit adds up!
3) Investigate a new shopping mall. You're going shopping anyway, so why not get some extra exercise in the process? Find a mall you've never been to before and make it a point to walk up and down every single staircase. While you're at it, walk past every single store too.
4) Failing to plan is planning to fail. Right now, before the holiday get crazy, make a plan to get into the gym. Thinking you'll 'get around to it' just doesn't happen when there are gifts to buy, foods to prepare, and family to visit. Make a plan, write it down, and stick to it.
5) Don't fall into the 'all or nothing' trap. If you've missed a few visits to the gym already this week, don't give up until New Years! Instead, get in there and exercise now - even if it's just once. Some exercise is always better than none at all.
6) When you're really short on motivation or time, try to get at least ten minutes of exercise. Chances are, once you get started you'll finish up with the recommended thirty minutes. Even if you do quit after ten minutes, that's still a lot better than zero!
7) Get in a good solid exercise session right before a big meal. It will increase your will power and your metabolism.
8) Don't pay the neighbor kid to shovel off the walk for you - do it yourself! You'll save a few bucks and burn about 225 calories for every thirty minutes of shoveling (source: caloriesperhour.com).
9) Clean the house! Hey, you need to get ready for the annual family visit anyway. Vigorous house cleaning burns about 150 calories every thirty minutes (source: caloriesperhour.com).
10) Find a workout buddy. Pick a good friend or family member that also wants to lose weight fast, and together make a commitment to exercise regularly. You might even want to buy each other a gift certificate for a local gym as a Christmas gift!
There's no doubt that healthy weight loss during the holidays is difficult, but it is certainly not impossible. Follow a sensible weight loss diet, remember to exercise regularly, and this year you'll be smiling like Santa instead of grimacing like the Grinch!
Article Source: http://www.nulife-weightloss.com/articles
* Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit www.letspickupthepace.com/ for more information.
Categories: Diet Plan, Diet Program
For many people, trying to diet during the holidays is like trying to find the perfect Christmas gift for Aunt Edna: almost impossible. No diet pill or weight loss program can overcome the irresistible draw of fudge, eggnog and candy canes. So what's a weight watcher to do? Is there any hope for holiday weight loss, or are we destined to add some more pounds before the inevitable New Years resolution?
Conventional wisdom is that most people gain from five to ten pounds of fat during the holidays. Happily, that much at least appears to be false. However, Americans do tend to gain some weight during this time of year: "Previous studies suggested that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives" (source: nichd.nih.gov). What's alarming is that although we're putting on fewer pounds during the holidays than we had previously thought we're not taking that extra weight back off.
"Researchers now say they have some good news for us -- and some bad news. The good news? Most of us gain less weight over the winter holidays than we think, only one pound on average. The bad news? We never take it off" (source: archives.cnn.com).
Dr. Yanovski has conducted extensive research on weight gain. "Although an average holiday weight gain of less than a pound may seem unimportant, that weight was not lost over the remainder of the year, Dr. Yanovski said. When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before" (source: nichd.nih.gov).
Permanent holiday weight gain isn't a pleasant thought for most of us, especially since the number one New Year resolution is fast weight loss. As reported by mygoals.com, 80 percent of Americans made a New Year resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O'Connor, deputy editor of Prevention magazine: "Fifty-nine million people every year resolve to lose weight."
So what can we do to maintain some degree of weight control this season? Is there anything we can do to stick to our weight loss plan, or perhaps even achieve some quick weight loss, in the midst of all that Christmas cheer?
Thankfully, the answer is yes. But it will require a two-pronged approach. First, we need to maintain a healthy diet plan despite all the holiday temptation. Second, it is absolutely critical that we keep exercising throughout the Yuletide season. So without further ado, let's take a look at some diet information that may help us maintain our ideal weight this year.
-> Healthy Holiday Food Tips:
1) At holiday parties, provide or bring veggie trays instead of traditional meat and cheese platters, which are much higher in fat. Reduced fat salad dressing makes a great veggie dip, and when used in place of the full-fat version will save you at least 70 calories per serving.
2) When it comes to holiday desserts, replace the typical pies with fruit or yogurt parfait.
3) Cut back on alcoholic drinks and drink water, fruit juice or diet soda instead. An 8-ounce eggnog with rum contains 450 calories, about 25 percent of what the average woman should have in an entire day! The average alcoholic drink contains 150-200 calories per glass. Not only does alcohol pack a lot of empty calories, but over-consumption lowers inhibitions and self-control.....not a good combination when you're near the buffet table!
4) Be sure to eat a healthy, high-protein snack before going to that holiday party or dinner. The protein will help you feel full longer and stabilize blood sugars. You'll be less likely to binge, and overall calorie consumption will fall.
5) It seems that at every holiday party there is a group that congregates near the buffet table to talk. Don't be part of that group!
6) Out of sight is out of mind. If you have a stockpile of Christmas candy at home (only for guests, of course!), hide it in a cupboard. You'll be much less likely to graze on it throughout the day. Keep a bowl of fresh fruit on the counter instead.
7) Avoid temptation. If the breakroom at work is full of holiday treats throughout November and December, consider taking breaks at your desk. Even better, use that time to take a walk down the street or simply around the office building.
8) On the day of the party or big family feast, don't starve yourself prior to the banquet. That will only leave you so famished that you overindulge. Instead, eat small high-protein meals or snacks every three to four hours before the big dinner.
9) If you're serving stuffing with the turkey this year, cook the stuffing separately. This will prevent the fat from the turkey from soaking into the dressing, which will dramatically lower the calories.
10) All turkey is not equal. Choose light meat instead of dark meat and you'll save a lot of calories. A 3 1/2 ounce serving of sliced meat from a whole roasted turkey has either 161 calories (white meat without skin) or 192 calories (dark meat without skin).
11) Speaking of turkey, don't forget to trim off the skin before serving it up! You'll save 33 to 40 calories and 4 or 5 grams of fat per serving (source: urbanext.uiuc.edu).
12) Make the gravy in advance so you have time to put it in the refrigerator. As it cools, the fat will rise to the top and solidify, allowing you to skim it off with a spoon and put it where it belongs: in the trash!
13) Don't rush the meal. It takes about 20 minutes for the stomach to signal the brain that you're full, so any meal should last at least that long! Take your time, eat slowly, and enjoy your family and friends.
14) Wear 'skinny' clothes to that holiday party as a reminder to watch what you eat. Snug, tight clothes don't leave much room for bingeing!
15) When confronted with a buffet table, make your first trip count. Pile up your plate with fresh vegetables, lean meats and other low calorie options. Eat as much healthy food as you can! This will dramatically lower the amount of desserts you'll later take and will result in a healthier meal overall.
16) When filling up plates for the kids, only give them what they can eat. It's too tempting to just 'finish off' those leftovers for them. Moms, you know what we're talking about here!
17) Follow the 'Dessert Split' plan: Go ahead and take something from the dessert table, but split it with a friend. If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends. You get the idea. That way you'll get to taste all the new foods and recipes without completely breaking the calorie budget.
18) When cooking, use evaporated milk straight from the can instead of heavy cream.
19) When baking, three tablespoons will substitute nicely for 1 ounce of unsweetened chocolate.
20) When baking, substitute two egg whites in the place of one whole egg.
21) When baking, substitute unsweetened applesauce for an equal amount of oil.
22) For desserts, don't forget to use non-fat frozen yogurt where you would normally use ice cream.
23) Don't attempt to deprive yourself of your absolute favorite food. This only sets you up for a disappointing binge. Instead, allow yourself one small serving of your preferred treat and really savor it.
Just watching your diet alone won't lead to easy weight loss. For true fat loss, it is critical that you incorporate regular exercise into the holiday routine.
Again referring to Dr. Yanovski's holiday weight loss study, we can confirm the important of exercise. "The finding that study volunteers reporting more physical activity had less holiday weight gain suggests that increasing physical activity may be an effective method for preventing weight gain during this high-risk time" (source: nichd.nih.gov).
Traditional holiday activities don't even come close to solving this weight issue. The popular 'after dinner nap' burns only about 34 calories for every thirty minutes asleep. Watching television, that great American holiday pastime, burns just 37 calories every thirty minutes. Even sitting down and eating burns more calories than that (56 calories burned every thirty minutes). Clearly, our favorite holiday activities don't make the best weight loss program (source: caloriesperhour.com).
Only regular and consistent exercise, combined with a low fat diet, will get us the holiday weight loss results we're seeking. Don't have the time or urging to exercise? Take a look at this list of the top ten ways to get some holiday exercise without being a humbug:
-> Holiday Exercise Tips:
1) It's beautiful outside during the holidays! Take a walk outside, down the street or around the block. Take a walking tour of Christmas lights in the neighborhood. A 165 lb. woman walking for 30 minutes will burn approximately 187 calories (source: caloriesperhour.com).
2) Going shopping this Christmas season? Who isn't? Park as far away from the entrance as possible so you'll be forced to walk further. Remember, every little bit adds up!
3) Investigate a new shopping mall. You're going shopping anyway, so why not get some extra exercise in the process? Find a mall you've never been to before and make it a point to walk up and down every single staircase. While you're at it, walk past every single store too.
4) Failing to plan is planning to fail. Right now, before the holiday get crazy, make a plan to get into the gym. Thinking you'll 'get around to it' just doesn't happen when there are gifts to buy, foods to prepare, and family to visit. Make a plan, write it down, and stick to it.
5) Don't fall into the 'all or nothing' trap. If you've missed a few visits to the gym already this week, don't give up until New Years! Instead, get in there and exercise now - even if it's just once. Some exercise is always better than none at all.
6) When you're really short on motivation or time, try to get at least ten minutes of exercise. Chances are, once you get started you'll finish up with the recommended thirty minutes. Even if you do quit after ten minutes, that's still a lot better than zero!
7) Get in a good solid exercise session right before a big meal. It will increase your will power and your metabolism.
8) Don't pay the neighbor kid to shovel off the walk for you - do it yourself! You'll save a few bucks and burn about 225 calories for every thirty minutes of shoveling (source: caloriesperhour.com).
9) Clean the house! Hey, you need to get ready for the annual family visit anyway. Vigorous house cleaning burns about 150 calories every thirty minutes (source: caloriesperhour.com).
10) Find a workout buddy. Pick a good friend or family member that also wants to lose weight fast, and together make a commitment to exercise regularly. You might even want to buy each other a gift certificate for a local gym as a Christmas gift!
There's no doubt that healthy weight loss during the holidays is difficult, but it is certainly not impossible. Follow a sensible weight loss diet, remember to exercise regularly, and this year you'll be smiling like Santa instead of grimacing like the Grinch!
Article Source: http://www.nulife-weightloss.com/articles
* Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit www.letspickupthepace.com/ for more information.
Categories: Diet Plan, Diet Program
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