How You Can Look And Feel Younger Longer

How You Can Look And Feel Younger Longer

Copyright © 2009 Jasper Ravensberg, alternative health practitioner

It is a fact that we are all living longer and, what's more, we are going to live longer still. According to the opinions of some eminent scientific bodies we shall very soon all be living to 100 years or more, which is wonderful, so long as we are healthy and can enjoy our lives to the full.



Normal aging is a natural process. From the moment we are born, the cells which make up the organs, glands and all the other parts of our system are constantly dying and being replaced by new ones. Whilst we are growing and developing, the rate of our cellular reproduction is much greater than the rate of our cells dying.



Which means that we are producing more vigorous cells at this time to allow for this growing. It is estimated that the middle age normally starts somewhere around the age of 25, and the body begins its long wind down, which than continues through old age. The human body is all to often regarded as a collection of separate independent systems. This is why there are so many separate specialties in medicine.



We have Endocrinology dealing with the glands; Urology dealing with the bladder. Nephrology dealing with the kidneys, Gynaecology dealing with the reproductive system, Rheumatology dealing with rheumatoid diseases, Cardiology dealing with the heart and circulation - the list goes on and on.



In fact each of the individual systems within the body relies heavily upon each of the others. The body cannot survive without any one of the systems which confirms this fact. Therefore, in order for the overall health of the body to be good, all of the individual systems such as the circulatory system, nervous system, skeletal system, digestive system, endocrine system and immune system should all be balanced and should coordinate with each other.



This coordination depends not only on external things like good nutrition, exercise and freedom from stress, it also depends a great deal on the actual internal structure and health of each of the cells of each of the individual systems. From the moment we are born the cells within our bodies are dying and being replaced by new ones.



The quality of the cells replacement depends on the quality of the cells they are replacing. In other words the dying cell is the blueprint of the new cell. Biological aging starts when the quality of the cells throughout the body begin to deteriorate. When we are young the cells that die are replaced by new energetic ones.



This cellular replacement continues throughout our lifetime. However when the quality of the new cells being replaced declines, as happens through premature aging or disease, then so does the quality of our whole life. At the end of the day we are only as strong or as healthy as each of our individual cells.



The Problem With Traditional Medicine



Have you ever been 'dismissed' by your doctor with a 'pull yourself together talk' when he could not diagnose any sick-related cause? Where you leaving the practise with a nasty feeling because you had the idea you where fretful? But still suffering vague health complaints?



If you are living a busy and stressful life and reaching your 40's or 50's, changes are you might experience health problems such as a diminished energy, vitality and interest to life. Or you have no interest in either physical or mental contact with other people and all too often the first function to suffer is your sexual interest and ability.



Unfortunately, today, the above scenario happens more and more. It is an undeniable fact that we are all living longer today and it would be unreasonable not to accept that in some respects our quality of life has been improved through orthodox medicine.



For example: heart bypass operations are now commonplace and many thousands of patients have been given a new lease of life as a result of this procedure. Blocked blood vessels around the heart are replaced with new ones taken from other parts of the body.



Many lifesaving drugs have been developed by the pharmaceutical industry, from the early days of antibiotics to the discovery and administration of Insulin for diabetic patients to highlight two. The list of these drugs goes on to include heart medication, pain killers and many others.



The question and the problem is, however, that the researchers and inventors of these drugs did not ever formulated them for permanent use. It is so often the problem of over-prescribing drugs where dangers of side effects and addiction are most noticeable. Most drugs are designed to deal with the symptoms of a particular illness or disease.



But there are times when we are not really ill, and where there is no life threatening disease diagnosed. There is only a constant feeling of tiredness. It is during these times when it is impossible to recharge the batteries through natural sleep that we wake up still feeling tired in the morning.



There is a huge doubt that the researchers and inventors of many of these drugs ever formulated them for permanent use. It is so often the problem of over-prescribing of drugs where dangers of side effects and addiction are most noticeable.



The majority of people have no desire to become dependent on some form of chemical medication to get them through their daily lives. They don't want to be addicted, as so many people are, to tranquillisers, sleeping pills, anti-depressants, painkillers and blood pressure pills. All of these are know to have undesirable side effects, and none of them really solve the problem. Their primary action is simply to cover up the symptoms.



It is a fact that each new orthodox medical discovery seems to carry with it side effects. So many wonder drugs, initially regarded as major breakthroughs, are exposed later as having these undesirable side effects.



These include Valium, Ativan, Betablockers, Cortisone and now Halcion, which are a few examples of the kinds of medicines that have made the public, and to some lesser extent the medical profession itself, look for more natural, less toxic, harmful, and addictive methods of administering treatment to needy patients.



This awareness of the side effects is evident as the more well-known complementary or alternative techniques become fashionable and more desirable. These include homeopathy, Aromatherapy, Herbalism and list goes on.



Anti-Aging And Health Secret Of The 'Rich And Famous' Little By Little Gets Discovered By The Public



Doctor Peter M. Stephan from the Stephan Clinic in London has been practising biological medicine for more than twenty-five years. He received his initial training in Cell Therapy following the work and theories of the late Professor Paul Niehans who developed Cell Therapy in1931. His treatment involved the injection of new embryonic cells taken from sheep.



At the time the orthodox medical profession described his ideas as "quackery" and they say it would never work. They described it as potentially dangerous and yet the following people found their way to the clinics in Switserland and London. Britain's Prime Minister: Sir Winston Churchill, President Charles de Gaulle of France, Chancellor Konrad Adenauer from Germany, The Emperor and Empress of Japan, President Dwight D. Eisenhower of The United States of America, and many more.



All these people were active in very old age and impressed the world with their vigour and vitality. They all had the best medical advice and yet they sought an alternative.



In his book "Total Wellness" Doctor Peter M. Stephan points out how you can achieve good health and longevity with his latest development called "Bio-Nutritional Therapy". This involves a range of natural Bio-Foods that utilises the principles of the third generation of Cell Therapy and his 25 years of experience in the field of rejuvenation.



If you want to discover more about his Bio-Nutritional Therapy and learn how you can stay younger longer, you can download his book for free at our website: http://www.foodsasmedicine.org/










About The Author:

Jasper Ravensberg is an alternative health practitioner and co-author of the book Total Wellness, at his website you can download this book for free to learn more about Bio-Nutritional Therapy. A safe and natural method to help you stay younger longer. See: http://www.foodsasmedicine.org/ to download the e-book.

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Categories: Diet Plan, Diet Program

How To Get A Total Body Detox Easily

How To Get A Total Body Detox Easily

Copyright © 2008 John Khu

Surely you have heard of detoxing, right? It seems to be the newtrend today and everyone is doing it. There are some called thecelebrity detox also known as the lemon detox. There are othermethods as well. Some total body detox systems guarantee resultsin 3 days. Then there is some that promise results in 28 days.

It all depends on what you do and what you consume as far as howyour body will respond to a total body detox. The fact is... youWILL NOT get a "total body detox" in a quick fix, three-dayprogram. The point of the detox is to TOTALLY clean out yoursystem. So there are ways that you can completely reap all of thebenefits of a detox.

The Secret?

Take it slow. There are many things that you need to considerwhen you start a total body detox. In order for your body to gainthe full benefits of a good detox, you will have to start outslow. Decrease your toxic intake. I mean slow down on thesmoking, drinking, and caffeine.

Start by drinking juices and water, while cutting down on junkfood. From there you can start adding raw vegetables and getyourself down to one regular meal. This makes it so much easieron your body to where you can finally be well on your way to atotal body detox.

The first couple of days are crucial and they are the hardest.Your body is adjusting to the new eating style. You may noticesome things like frequent visits to the bathroom and decreasedappetite. This is good and it is normal as well.

Another way to take full advantage of a total body detox is tomake sure that you accompany the diet with a good vitaminsupplement. It is good for your body to get all of the nutrientsand vitamins that it needs in order to properly detox and restoreall of what it needs to function properly.

Avoid vegetables that are laden with pesticides. The best thingto do is purchase them from a private farmer verses a grocerystore. Buy drinking water, because tap water is already full oftoxins like chlorine. Make sure that the juices that you get arepure and not concentrated.

A total body detox is the first step to a healthier new you.However, there are things that you must remember. Try to keepwith proper eating on a daily basis to ensure that your bodystays rid of these chemicals and toxins. It is also recommendedthat we detox at least two to four times a year. This ensuresthat our bodies are healthy and free from toxins. IT gives ourmain organs a break as well and enables them to functionproperly.

As with any new diet trend, it is important to talk to yourhealth care professional. They will know the proper total bodydetox method for you and your body.

============================================================John Khu is a health enthusiast and author of a new eBook titled "Body Detox Tips". He is devoted to educate others on the benefit of body detoxification. He is also the owner of the website called http://www.bodydetoxtips.com which provides complete and up-to-date information. ============================================================

Read More Articles From John Khu:http://thePhantomWriters.com/free_content/d/index.shtml#John_Khu

Categories: Diet Plan, Diet Program

How Many Calories Do I Need To Lose Weight?

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How Many Calories Do I Need To Lose Weight?

That is just exactly what weight watchers and calorie counter diet planners always ask, "How many calories do I need to lose weight?". If you are planning to go on a diet through the calorie counting method, I have a good news and a bad news for you.



First, the bad news. Weight watching and calorie counting does not work and it will only make you more hungry and feel food deprived, forcing your body to store more fat, which then leads to a slower body metabolism, which then leads to slower weight loss to none at all, and leaves you feeling more depressed because inspite of all your efforts in counting the calories you need everyday by just eating portions, you are still fat, heavy and uncomfortable. Let me catch my breath first. And this makes you more cynical about weight loss diet plans and would then want to give up on dieting totally even when you look at yourself on the mirror. Catch my drift?



I'm sorry but these kinds of weight loss techniques don't work for long. I don't care what the ads on the TV says or anybody who got lucky counting their calories day in and day out. Another reason why these kinds of methods of losing weight don’t last long is because it is “diet”. The word connotes pain, torture and starvation. That is why most weight watchers pull out lots of excuses when they really feel the need to eat and just care less with the food they eat like; “I'm too busy to eat healthily”, "I won’t be able to keep track of my eating”, “It just takes too long to see results and the food is so boring”.



The truth about the calories we need is that when I, for example decrease the calories I need from 3000 a day to 2000, I of course will lose weight, but only for a while. Why? First, I only need less calories for my daily routine since I have already lost weight, and secondly, my body detects that I would be starving it for the days to come so it would automatically decrease the energy I use, so I would only need 2000 calories a day.Then it stores the extra calories into fat because my body is anticipating a future without enough food. Are you still with me? Low calorie diets just don't work for this reason.



Now, for the good news. There is now a new way of approaching calories needed to lose weight and the great thing is we don't have to do the counting. It is called Calorie Shifting. This principle has been known for ages in the medical field but nobody has ever thought of using and perfecting it until now.



The idea with Calorie Shifting is to confuse our body computers to not know what to expect in the coming days so that it just burns the calories we eat everyday, which leads to a faster way to lose weight and more importantly maintaining it. So there are no fears of setbacks like weight gain and starvation or food deprivation because you can eat what you want. I think the key factor with calorie shifting is eating what and when.



So before you think about "how many calories you need to lose weight", first, think about what kind of weight loss plan is effective and what will work for you. Be natural, be healthy and be happy :)

by Jo Macayan

About the Author: You can lose 9 pounds every 11 days with Fat Loss For Idiots so stop starving yourself to death. Visit Fat Loss For Idiots Review. How does Fat Loss For Idiots work? Will this finally be the right program for you? Well, only your gut feeling can tell you :



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Categories: Diet Plan, Diet Program

How To Lose Water Weight - 5 Tips

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How To Lose Water Weight - 5 Tips

Retaining excess water can make you feel bloated. It can also make your wrists, ankles, hands and feet swell and your face look puffy. Sure, you have probably learned that the best way to lose water weight is actually to drink more water. This is absolutely true. In fact, water weight is usually a sign that your body is “scared” to lose any more water and as a countermeasure is retaining it like a camel. The thing is, you are not a camel!



Here are 5 tips for fine-tuning your water weight loss plan:



Tip #1: Get a 32 oz. or 64 oz. refillable container: You can find these little babies for very cheap at almost any discount or sporting goods store and they come in all kinds of cool designs. Buy them not for their cool designs, however, but rather for their amazing capacity: you can really put a lot of water into these things. And, unlike a conventional cup, their portable design encourages you to carry them wherever you go. If you drink just 1 - 2 of these mega-containers’ worth of water each day, your body will start shedding the excess water that it has been holding onto for dear life for so long.



Tip #2: Add a little lemon or lime: To your mega-container, add a squeeze or two of lemon or lime. These citrus fruits act as natural diuretics, and their refreshing taste makes the water go down that much easier.



Tip #3: Eat lower sodium foods: Sodium and water weight go hand-in-hand. When you drink more water, your body is freed to release some of its sodium stores. Conversely, when you switch to a lower sodium diet, your body will tend to store less excess water. Bonus tip: cutting down on diet sodas will cut your sodium intake significantly.



Tip #4: Try a natural diuretic: Diuretics help your body flush water weight. But prescription diuretics can be rather harsh on your system and often cause intense diarrhea. Try a natural diuretic such as an herbal-based one for a gentler, healthier experience of forcing that excess water out of your body.



Tip #5: Sprinkle in some exercise: Yes, that weight loss panacea, exercise, comes in handy for helping you to lose water weight, too. The type of exercise that helps you lose weight is aerobic exercise: the kind that gets your heart moving at a steady, faster rate and burns the calories as you work out. However, anaerobic exercise - or weight training – is also a great way to lose weight. With weight training, you actually increase your resting metabolic rate (the rate at which you burn calories when you are not moving). Bonus tip: choose exercises that work the areas of your body (e.g., wrists or ankles) that need the most help in losing water.



Drinking more water is the cornerstone to a water weight loss strategy. Adding a bit of citrus to your water, taking natural diuretics, eating a low sodium diet, and doing concentrated exercises can also help you shed that weight. Losing water weight is the first step to looking sexy and feeling great with a comprehensive weight loss plan.

By Susan Willis

About the Author: Looking to lose extra pounds fast by eating the right foods? Try a proven eating plan invented by a professional bodybuilder: http://www.no-fat-yes-muscle.com/


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Categories: Diet Plan, Diet Program

Holidays And Diabetes: Six Tips For Enjoying Season’s Treats

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Diabetes and Diet

Holidays And Diabetes: Six Tips For Enjoying Season’s Treats

The holiday season spanning November to January is a special time for many. Whenever you celebrate Thanksgiving, Hanukkah, Christmas, Kwanzaa or New Year’s holidays there will be lavish festivities featuring buffets groaning with food. Families will unite around the dining table to enjoy the many wonderful dishes and special holiday treats traditionally served.



The hyper-abundance of rich foods, beverages and desserts can wreak havoc on the diets of most during the holidays. If you have diabetes or pre-diabetes, holiday dining can pose considerable challenges. Diabetes is a disorder that leads to high glucose or sugar levels in the blood when the body produces little or no insulin – the chemical the body uses to break down sugars in the blood. Roughly 90% of diabetics have what’s called type 2 diabetes. The body’s cells are insulin resistant, and the disease is managed with careful meal planning, exercise and medication when needed. Pre-diabetes occurs when the blood glucose level is higher than normal, but not yet high enough to be classified as diabetes. Many traditional holiday dishes are loaded with the very fats, sugars, salt and alcohol diabetics are working to minimize. How to cope? Here are six tips for enjoying the food-laden holidays with diabetes.



#1 - Plan for Best Results



Let’s face facts: you will eat. But your diabetic meal plan takes no holidays. With diabetes you must have a strategy in place to cope with the deluge of delights before you indulge. Work with your dietician and your doctor to develop a plan, and then stick to the plan. If you must sample some of Aunt Hilda’s famed dessert, know what food trades you must make to do so. Maybe you'll need to adjust your medication. Or add extra walks to your daily routine (see tip #5). Work with your diabetes team to come up with a plan that meets your needs.



#2 - Never Go Hungry



During the holidays lots of people go to parties ravenous. No wonder they overeat. Ensure you have a balanced breakfast and lunch the day of the party. Eat a small yogurt or other healthy snack before you arrive.



#3 - Eat the Stuff That’s Good for You



Start with the healthy stuff – the veggie platter, fresh salads – first, before choosing the fried, creamed, cheese-filled, processed, high-fat goodies and desserts.



#4 - Focus on Friends and Family Before Food



Too often we mindlessly munch while distracted or mesmerized by good conversation, a movie or the football game and we never realize just how much we’ve really consumed. With diabetes, you’ve got to track your food intake. The holidays are a time to celebrate family and friends. Put the food down, and give your companions your full attention. There’s plenty of time to eat later.



#5 - Step It Up



Walking after a meal is perhaps the most important thing you can do during the holidays for diabetes. In fact it’s something everyone can do during the holidays, diabetic or not. A nice long postprandial constitutional about one hour after a meal will help lower your blood sugars and reduce any stresses of the season. Invite your loved ones along and enjoy their company. You could be helping them to stave off diabetes.



#6 - Always Monitor Your Blood Sugars



Don’t skip testing during the holidays. Make sure that your blood sugars stay in check. Sometimes even the best laid eating plans go awry because you can’t always know exactly what went into that food you ate. Also, make sure someone at the gathering knows you have diabetes. If your blood sugars drop too low and you become hypoglycemic someone should be able to recognize you need help.



Above all, relax, enjoy your family and the fun times. Take some time out for yourself. Use these six tips to help you stay healthy during the holidays with diabetes.

By Cydne Kaelin

About the Author: Health writer Cydne Kaelin is a wife, niece and granddaughter of diabetics. Visit http://www.naturaldiabetesremedy.com for more tips on holidays and diabetes management.

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Categories: Diet Plan, Diet Program

Weight Loss for a Kidney Transplant Patient

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By John Tiniakos

A client recently came to me for help with weight loss. He was the recipient of a kidney transplant one year ago. He was extremely overweight for his body type (he carried the majority of the weight around the mid section) and was desperate to lose the excess fat. His name is Ted.

First of all Ted had a sedentary lifestyle. He worked in an office environment and did not exercise at all. He asked me to put him on a regular exercise program. I suggested that he join a health club and begin walking on a treadmill 4-6 times per week. I also suggested that he improve his diet but he declined and said for now he was just interested in exercise. I told him to walk as long as he could and at a fairly brisk pace. He began with 30 minute sessions for a couple of weeks then 45 minutes for the next couple of weeks and then 1 hour and so on.

Presently he is alternating between 1 hour and a half and two hour walks, 5 days a week. Ted also uses the incline option for 15 minutes per session at level 1. He says the training sessions are pretty challenging and that he perspires quite a bit. Ted added that his physical condition has improved and he felt much better. He was 8 weeks into the program and was happy with his fitness progress but disappointed with the weight loss part. He had only lost 6 pounds from the time he started.

Ted came to me and said that he was now ready to hear my thoughts on diet composition and restriction. I asked him a few questions and found out that he watches television quite a bit in the evenings. And during that time he munches on snack foods. The munching continues right up until bed time. He also wakes up during the night and goes to the refrigerator for sweets, ice-cream, etc. His breakfast, lunch and dinner meals weren’t really so bad with respect to calorie, carb and fat contents.

So the real problem was his late night snacking. We had to work on that. To keep it simple I just asked him to do one thing at the beginning. And that was to stop eating 3 hours before bedtime. He tried that but said that he just could not stick to it. He found it very difficult to not munch while watching television. I asked him what time he went to bed and he said at 1:00 am. And that he watched TV until 1:00 am (which meant he snacked until 1:00 am).

I suggested he find something else to do (besides television) between 10 pm and bedtime (last 3 hours). That may help eliminate the munching because it’s associated with watching TV. I found out that he was taking part time correspondence courses and did his assignments after dinner, approximately between 6-9 pm.

I asked him to switch his television and homework time periods around - In other words, to leave his homework for the last 3 hours before bed. Because he didn’t want to miss his TV shows I suggested that he tape them each night and to watch them the following day after dinner.

This way he could still snack while watching his programming and refrain from eating during his study time. He said that was not so difficult to do because he normally didn’t binge during this period anyway. Although he still felt the urge to snack periodically but didn’t find it as difficult to fight off. Eventually he got used to this new system.

Two months later, he had lost another 15 pounds of fat. He couldn’t believe it, because he wasn’t really dieting. What happened was, because he stopped eating 3 hours before he went to sleep, he stopped waking up in the middle of the night. This eliminated his trips to the fridge which resulted in a reduction in total daily food intake – and this happened just because he slept through it (which didn’t require any work). In addition, in the mornings he woke up easier with much more energy.

Ted says he has twenty five more pounds to go to reach his target weight. Now we will work on diet composition and will follow that with increases in exercise intensity. I will update you on his progress.

Author:

John Tiniakos helps make weight loss easier through proven weight loss methods using information and analysis from the worlds leading scientists. To receive John’s Free 7-Part Weight Loss Mini Course please visit: Weight Loss Mini Course

Categories: Diet Plan, Diet Program

Home Fitness Equipment For Every Exercise

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Home Fitness Equipment For Every Exercise


Many people feel more comfortable in their own homes exercising and thus the need for every kind of home fitness equipment on the market. You have equipment for the stomach, upper body, lower body, and the entire body.



Although some of the equipment makes be a little bulky, home fitness equipment usually stores always nicely. You can find equipment that costs some money or you can find just as nice equipment that does not cost you a fortune. Not one piece of equipment is better than the other. It all becomes a matter of personal preference. Most of the fitness equipment comes with instructions on how to use the equipment for the areas of the body. This is supplied with either written directions or a DVD.



Some of the home fitness equipment includes weights, stairs stepper, exercise bicycles, treadmills and weight benches. With all these innovated designs and styles, you should be able to find equipment that you can use at home.



Looking To Flatten Your Stomach



If you are looking to flatten your stomach, the home fitness equipment has many different machines that help you with this task. Have you heard about the AB Rocker, rolling machine and the AB Lounge to name a few? These machines aid you in working the stomach muscles to tone and flatten while strengthening the muscles as well.



If you choose to use the AB Lounge, you can purchase this home fitness machine at stores like Wal-Mart and Sears. The thing to remember about the AB Lounge, your weight has some considerations when using the machine as well as your height. Therefore, trying a floor model in the store, might give you a better idea if you can us ethe device.



The AB Lounge gives you no motivation. Many of the home fitness equipment you use has a plan, with the AB Lounge you have nothing to keep you motivated while performing the routine. If you need something to keep you motivated, this might not be the correct piece of equipment for you.



A Cardiovascular Workout



For a full upper and lower body workout, you might consider a treadmill. This not only works the entire body, but helps with burning calories while toning the entire body.



If you need something a little trendier, a stair stepper gives you a good cardiovascular workout while toning and burning calories as well. You have more options for resistance with this type of home fitness equipment. You will receive a great workout with this equipment.



Another type of home fitness equipment that most people do not even know about is the Elliptical trainers. It has been said that this equipment provides the ultimate workout. It has the resistance of a stair stepper and the motivation needed and received from the treadmill.



You should no problem planning an exercise routine with any of these home fitness equipment devices and to build a perfectly toned body. You can choose which piece of equipment best suits your needs and level of motivation.

By Wade Robins

About the Author: You can also find more info on buy home gym and equipment home.

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Categories: Diet Plan, Diet Program

Oh no...Here come the Holidays again..How do I avoid Weight Gain?

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The Yo-Yo Diet Syndrome

Being an owner of a swimwear store and website, I can't tell you how many times women storm out of the fitting room bemoaning how fat they perceive themselves to be. They state they will return in two weeks after they get rid of the ten pounds that stands between them and looking great in a swimsuit. And so begins the classic struggle that is played out a million times during any given day in America. The yo-yo diet syndrome that you can never beat. You can succeed at it ten times and lose at it eleven. It is a sad state of affairs that we are the fattest country on earth and it gets worse with each passing year. Not only adults, but the majority of children are also overweight due to inactivity and poor nutrition. The saddest part of it is that it contributes to failing health and quality of life in addition to the lost self-esteem from a negative body image.



We are set up to fail, time and time again, by ruthless marketing of fast food and poor nutritional choices by an industry answering only to their shareholders. There was the point in time when I too ranted about this relentless campaign to make Americans fatter and fatter. But the fault lies not with the companies trying to entice you, it rest solely of the shoulders of each and every person who strives to live health and maintain an optimum weight. We choose to be uneducated and illiterate about even the basics of nutrition and food choices, relying on a commercial to tell us what is healthy and what to put on the table tonight. I know many educated doctors and professionals who do not have a clue as to reading the nutritional ingredients on a package, much less understand the importance of the message. Nutrition has basic principles and they are the same for all of us. With rare, rare exception, the principles are universal no matter what country and what age or sex you are. There is a wealth of information available on the internet with the push of a button, yet we rather pour over gossip sheets and let TV do the work.



No article can even begin to address all of this critical information, but here is one that is right at the top of the list. The American-led concept of low/non-fat foods and sugar-free products. Some simple research will demonstrate that if trace back to the time these products were first introduced, that was the starting point of Americans getting more and more obese. The food industry will tell you that their dangerous additives such as aspartame are there to help people fight obesity. Maybe ask them the question as to why their additive started the problem. Study and study show that dieting adults who regularly use diet foods that are low/non-fat or sugar free consume 25% MORE calories per day than the person who consumes only the natural version. Impossible you may say, how can this be?



Very simple process at work here, the mind, through the barrage of advertising claiming their virtue, views foods with these labels as being so devoid of sugar or fat that you automatically consume more simply because of the label. When fat-free donuts were introduced, many people considered that an invitation to consume the entire box since that nasty fat was gone. Calories are calories and when in excess, they are converted to fat, especially with sugary carbs, like in the donut. Another point here, if a product has its fat removed, then the only way they can get it to the point where you tolerate the taste is to add sugar. Same from the other side, take out sugar, put in fat. They realize you must have taste or it will be so bland, the market won't bear it. A quick look at the caloric content will show not much difference in calories between the non-fat and regular. Sly manufacturers even adjust the serving size down a bit so it appears you are taking in less.



Here is the major point of this example. The sweetening additives, along with the depleted version of the product, fail to timely inform your brain that you are full. A strange concept but a healthy working body tells you when you have had enough, you are full, and it is time to stop. With the diet versions and additives, that signal appears only after you have consumed way too much. Hence, the 25% increase in calories between the two users. Of course, the food industry loves this. You pay much more for the diet version and eat more of it than the person eating the regular item. The normal fat, in say, a product like ice cream, serves the purpose of telling your body when it is full and enough is enough. At that point, you must make a conscious decision to overeat. With diet versions, you never get that valuable message until the damage is done. This is just one example of how you need to get smart about nutrition and take responsibility in getting a lifetime diet strategy that gets you the optimum weight you desire.

By Frank Kuzniacki

About the Author: Swimwear may be my business, but health and nutrition are my passion. Good health and nutrition starts with knowledge. Brought to you by http://www.shirleyandcompany/ Where stylish swimwear and Juicy Couture cloths and accessories are just a click away.

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Categories: Diet Plan, Diet Program

How To Lose Water Weight - 5 Tips

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How To Lose Water Weight - 5 Tips

Retaining excess water can make you feel bloated. It can also make your wrists, ankles, hands and feet swell and your face look puffy. Sure, you have probably learned that the best way to lose water weight is actually to drink more water. This is absolutely true. In fact, water weight is usually a sign that your body is “scared” to lose any more water and as a countermeasure is retaining it like a camel. The thing is, you are not a camel!



Here are 5 tips for fine-tuning your water weight loss plan:



Tip #1: Get a 32 oz. or 64 oz. refillable container: You can find these little babies for very cheap at almost any discount or sporting goods store and they come in all kinds of cool designs. Buy them not for their cool designs, however, but rather for their amazing capacity: you can really put a lot of water into these things. And, unlike a conventional cup, their portable design encourages you to carry them wherever you go. If you drink just 1 - 2 of these mega-containers’ worth of water each day, your body will start shedding the excess water that it has been holding onto for dear life for so long.



Tip #2: Add a little lemon or lime: To your mega-container, add a squeeze or two of lemon or lime. These citrus fruits act as natural diuretics, and their refreshing taste makes the water go down that much easier.



Tip #3: Eat lower sodium foods: Sodium and water weight go hand-in-hand. When you drink more water, your body is freed to release some of its sodium stores. Conversely, when you switch to a lower sodium diet, your body will tend to store less excess water. Bonus tip: cutting down on diet sodas will cut your sodium intake significantly.



Tip #4: Try a natural diuretic: Diuretics help your body flush water weight. But prescription diuretics can be rather harsh on your system and often cause intense diarrhea. Try a natural diuretic such as an herbal-based one for a gentler, healthier experience of forcing that excess water out of your body.



Tip #5: Sprinkle in some exercise: Yes, that weight loss panacea, exercise, comes in handy for helping you to lose water weight, too. The type of exercise that helps you lose weight is aerobic exercise: the kind that gets your heart moving at a steady, faster rate and burns the calories as you work out. However, anaerobic exercise - or weight training – is also a great way to lose weight. With weight training, you actually increase your resting metabolic rate (the rate at which you burn calories when you are not moving). Bonus tip: choose exercises that work the areas of your body (e.g., wrists or ankles) that need the most help in losing water.



Drinking more water is the cornerstone to a water weight loss strategy. Adding a bit of citrus to your water, taking natural diuretics, eating a low sodium diet, and doing concentrated exercises can also help you shed that weight. Losing water weight is the first step to looking sexy and feeling great with a comprehensive weight loss plan.

By Susan Willis

About the Author: Looking to lose extra pounds fast by eating the right foods? Try a proven eating plan invented by a professional bodybuilder: http://www.no-fat-yes-muscle.com/

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Categories: Diet Plan, Diet Program

Halloween and Holidays Around the Corner – Diet Tips Anyone?

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Tips On Weight Loss – 3 Helpful Tips For Parents To Lose Weight During The Autumn Months And Holiday Season

By John Purfield

Are you worried about gaining weight during the fall and winter months? Well don’t worry, while it is challenging enough to maintain your weight, you can actually lose weight during the fall and winter months.



The main reason why people gain weight in the fall we become less active in the fall and winter. Also, our kids back to school and we find that we are running around doing everything but active things for weeks at a time.



If you’re like me the year goes very fast. So while we are only at the beginning of the fall and school season, we also have Halloween and the holidays to worry about because they are practically around the corner.



Adding structure in our lives perhaps may involve getting back on track to good diet habits. If you are looking for tips on weight loss for the fall, here are three simple things you could incorporate into your efforts to lose weight without going nuts.



Eat a healthy breakfast



In our busy society breakfast is often missed because of the longer hours we put into the day. Or some people just start off with an unbalanced and un-healthy breakfast. A balanced breakfast will help you kick start your metabolism.



Not only should your breakfast be healthy, breakfast should be the biggest meal of the day. Your breakfast should include a carbohydrate source (such as oatmeal) and a good protein source (such as eggs and/or turkey sausage).



Stop and think about the fat content before every meal you eat



As mentioned above the autumn season brings back structure to our lives. With structure we comes responsibility for our families. Since we are so responsible for others, it’s an optimal time to be responsible for our eating habits. The best way to take responsibility for what you eat is review the fat and carbohydrate contents of your meal. This can make a big difference in losing weight.



You should spread out your fat intake during the day. For example, don’t save up fat calories for dinner. It’s best to eat balanced meals through out the day. Also, try to have carbohydrates early in the day and taper off the carbohydrates at night for your weight loss efforts.



Have a mid afternoon snack



Usually people go too long in between meals. This can some times slow down your metabolism. If you eat lunch at 12:00 pm and then eat dinner at 6:00 pm, you’re waiting too long. You should have a small snack around 3:00 pm.



An example of a good snack could be an apple and string cheese, or a chocolate protein shake with peanut butter, or a half a sandwich. Just make sure you keep to the basics and eat a small meal.



The above tips are very effective for loosing weight during the fall months. Not only that, but you can lose the weight fairly quickly and safely. You’ll start feeling better in a few days and you’ll won’t have to worry about gaining the fall and winter weight.



About the Author: For more free tips on weight loss, we have created a free report "5 Things You Can Do Right Away to Start Getting in Shape (Even if you are busy!)" Get The Report: http://addfitness.com/newsletter.asp

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Categories: Diet Plan, Diet Program

Five Fantastic Facts That Can Help You To Have A Good Night's Sleep

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By Suzanne Holman

Have you ever been lying in bed, unable to sleep as you anticipate the followingday?


September brings memories back to me of experiences throughout many years ofschool.

Were you at all like me, lying awake the night before the first day of
school,wondering who would be in my class, who would be my teacher, and whether myoutfit was the right one? These are big issues to a child about to start a newyear of school.

What issues keep you awake at night now? Do you have problems that you findyourself trying to solve during the night? Many people struggle with sleep mostof all on Sunday nights as they think about starting the new week. If you havethings on your mind at bedtime, take a little time to write down your thoughtsbefore sleeping. Even keep a notepad near your bed so that you can write a fewnotes if something occurs to you while lying in bed. Moving your thoughts fromyour brain to paper can help to put your mind at ease.

If you are having problems having peaceful sleep for any reason, it can havenegative effects on many parts of your life and your physical and mental health.


Taking some precautions can make all the difference.

Keep Bedroom Only For S & SYes, S & S.


That stands for sleep and sex. Experts tell us that when we doanything else in the bedroom, it can lead to sleep problems. Forget aboutworking in the bedroom. Use your computer and watch TV in other parts of thehouse.

Schedule

Having a consistent sleeping and waking schedule can help your body develop aregular sleep cycle. When we sleep in on the weekends, it can disrupt this cycleand cause insomnia. Getting up early on Monday morning can also be moredifficult because you have reset your sleep cycle for a later wake up time.


Daylight Bright Light

Our sleep patterns of feeling sleepy at night and awake during the day areregulated by light and darkness. Strong light, like bright outdoor light is themost powerful regulator of our biological clock. Even on a cloudy day, outsidelight is brighter than indoor light.

This sunlight helps our internal biological clock to reset each day. Sleepexperts for anyone having problems falling asleep recommend an hour of morningsunlight.


Room Temperature


Sleep researchers disagree on what the optimal temperatures are for best sleep.What is most important is that the temperature is comfortable for you.Generally, a slightly cool room is best. This mimics what happens inside thebody as our internal temperature drops during the night to its lowest level.This is usually about four hours after sleep begins. A hot sleeping environmentcan lead to more wake time and lighter sleep.

Exercise


Exercising 20 to 30 minutes a day often can help people sleep better. Workingout too close to bedtime may interfere with sleep. Try to get your exerciseabout 5 to 6 hours before going to bed.


These are all pretty simple actions to take to insure a good night's sleep. Ifyou are still having problems sleeping, you may need to consult a sleep expertto see if you have a sleep disorder that may be keeping you awake.

If there are concerns on your mind that are hindering your productivity, it mayhelp to get some support. Suzanne Holman is your productivity coach, located at http://www.exuberantproductivity.com./ Visit the site for free resourcesincluding a strategy session to get you started!



Categories: Diet Plan, Diet Program

The Hair Care Revolution And Bangs

With new products focusing on the health of your hair you have more control and can now work with many different hair styles. The new formulas are created to meet the needs of a fast paced society. These new products feature ingredients that restore moisture and nutrients that tend to make hair stronger and thicker in appearance. With time being a factor for many women, the need for these products continues to grow.



Consumers are opting for soft, touchable hairstyles that appear natural. Salon patrons are demanding a hair style that is easy to manage. The common tread in choosing a new hair style is the ease in caring for it. Cutting edge salons are creating styles by precise haircuts that are light, healthy, and flexible. With daily challenges to the hair from the elements, the emphasis is on innovative easy to care for styled hair.



To protect your hair from heat and chemicals including chlorine, one of the essentials is to opt for one of the new styles that are easy to keep up. Deep conditioning and frequent trims go a long way in protecting your crowning glory.



Hairstylists are finding that the look of natural hair is fashion friendly. Style and shape are the key elements in today’s hairstyles. The introduction of most of these easy hairstyles came from the celebrities sporting the cuts. In high humidity you have to have styles that rebound well. The resurgence of bangs is the outgrowths of a new line up of different types of wash and wear hairstyles. There are dynamic ways that bangs change the impact of your hairstyle.



They offer versatility in a way that can not be matched. They increase the ways you can capture a new look in a matter of minutes. The different types of bangs vary depending on the texture of the hair. Going natural means hair that appears to be healthy and not sprayed into place. Manageability is a key focus and choppy bangs, short bangs, wispy bangs, and side bangs are a perfect example of simple easy to keep styling.



Haircuts with bangs are a big Hollywood trend. With the rise of hairstyles with bangs it means that finally everybody will find a different cut that will feature easy to care for trendy looks. Haircuts with bangs represent a new type of chic. Hairstyles with bangs work for the working women, the mature women, and the young women. For those interested in getting a short, medium or long hairdo bangs will work in a unique way with every hair length



Think of celebrities such as Cameron Diaz, Meg Ryan, and Paris Hilton and you can see the different looks that are attainable from a good haircut. For an exciting new style bangs can make the difference from ordinary to extraordinary. With the new choppy and asymmetrical styles you need to find a great hair stylist in one of the new upscale salons that now can be found in many locations.



Think Alyssa Milano and take a big step by changing your look with the help of a skilled stylist. There are many different techniques that can mold your hair into a trendy style.



The way to become aware of all the ways you can change your look is to locate a professional hair styles that is experienced in creating new looks with great skill.



About the Author: Hair Replacement or when in Clermont Florida Hair Replacement in Clermont Florida



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Categories: Diet Plan, Diet Program

17 Reasons Why Men Should Keep Low Body Fat

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Men around the world are just as self conscious about their body image as women. However, keeping low body fat is not just for looks, it is also important for health. Here are the 17 reasons why men need to keep low body fat:



1) As you age your metabolism slows down drastically. This ultimately causes your body to burn less fat.



2) Without exercising regularly, the average person will lose about a pound of muscle each year.



3) After the age of 30, the average person in America gains about one pound per year without exercise.



4) Two out of five people do not exercise at all.



5) Most people begin a weight loss program in order to look more appealing.



6) Other motivational factors are the many health benefits of proper nutrition and regular exercise.



7) Less excess body fat will help you reduce our risk of developing a disease such as diabetes.



8) Excess body fat is connected to heart disease and cancer.



9) Extra blood sugar stored in your liver and other vital organs, is turned into body fat after a long period of being unused.



10) Extra body fat is proven to cause erectile dysfunction.



11) Your heart has to work about 10 times harder to pump blood through the excess fat.



12) Your blood vessels will become very narrow and pump less blood.



13) Losing excess body fat as early as possible plays a vital role in maintaining good health.



14) The older you get, the harder it is for you to lose the excess weight.



15) 80% of all deaths caused by obesity are due to the individual’s lifestyle.



16) If you are highly overweight, your pancreas will produce unnecessary insulin.



17) An active lifestyle and well balanced diet is proven to fully stop diseases.



While you are busy keeping the body fat levels down, do not forget to eat the proper foods and keep important supplements in your body. Here are the 4 main supplements needed for full body health:



1) Creatine



One particular study from the University of Wisconsin, has shown that men who take creatine are able to do heavier exercises. A few of these included squats, bench presses, dumbbell lifts, and even pull ups with weights. Studies in Australia have shown that creatine usage in men has been linked to better memory and higher intelligence scores. In order to get the maximum results, it is recommended to mix 5 milligrams of creatine with whey protein daily.



2) Boron



A high level of this mineral has been proven to help reduce the risk of getting prostate cancer by up to 50%. Men in the United States by far have some of the lowest boron levels in comparison to other countries. Just 3 milligrams daily of Boron will help fight cancer and improve concentration.



3) Calcium



Today many men are not getting their daily allowance of 1,000 milligrams. A cup of regular milk has only about 300 milligrams of calcium. One study has found that men with high calcium levels weigh less than men with low levels of calcium. It is recommended you take 1,200 milligrams of calcium per day. Also stay far away from coral calcium. It has been shown to have many impurities which can adversely affect your health.



4) Chromium



Chromium is mainly used to assist in muscle building. Today’s research has shown that chromium

can help overweight people control their insulin levels. This makes it better to keep your levels of blood sugar in check. Overall, chromium can decrease your risk of developing diabetes when used properly.



Copyright 2007 Donald Mckenzie Jr



About the Author: Donald Mckenzie Jr has over 5 years experience as a health instructor. For access to more of his important health articles and e-books, visit his website. http://updated-health-news.blogspot.com/

Source: http://www.isnare.com/



Categories: Diet Plan, Diet Program

Obesity – Is It Contagious? – Study Says Yes

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As you probably know, Obesity has reached epidemic proportions in the Western world, particularly in North America. Statistics show that two thirds of Americans are now overweight or obese. Obesity is now America’s 2nd leading cause of preventable death, next to cigarette smoking and is closing in on becoming the leader. Obesity is responsible for 300,000 deaths every year.

Could you conquer obesity? The answer is yes. I don’t want to sound superficial here, but unless you have a medical condition associated with obesity the chances are pretty good. Even those with clinical obesity have been known to overcome it with proper treatment, including medication, behavior modification, nutrition and physical activity.

And I’m not just blowing out hot air. There are quite a few people on Myspace, for example, who have conquered obesity, and some have lost well over 200 lbs in the process. Although I’m not saying it’s an easy thing to accomplish. It takes motivation, dedication and hard work.

Those that have obesity not related to medical conditions have become obese by basically consuming more calories than they expend over long time periods. In addition, one thing most of these people have in common is slow metabolic rate. The second thing they share is they live sedentary lives. And what is the single most important factor responsible for speeding up the metabolism? Answer: Physical activity. But that’s another topic.

Can obesity be contagious?

A recent study published in the New England Journal of Medicine showed that people have a higher chance of becoming obese by having obese friends, even if they live far away, than they do by having obese relatives.

According to the research, if your buddy is obese your chances of becoming overweight will increase by 57%, 40% if one of your siblings puts on extra pounds and 37% if your spouse or life partner does.

The study basically found that obesity has a higher risk of being developed from social relationships that from genetic ones. Furthermore, a person does not become obese just by having obese neighbors but by having obese friends.

The alarming thing is, since more and more people in society are becoming obese, others may think that it’s okay to be overweight. This is human nature. And if you hang around a barber shop, like the saying goes, you’re going to get a haircut. That’s not to say, however, that a person should end friendships with people who are obese or overweight.

It might help, however to expand relationships to include people who have healthier lifestyles and/or who have successful plans for weight loss maintenance. And as a result, they can promote improvement of lifestyle with the rest of their friends.

There really is no easy way or short cut in overcoming obesity. Diet pills and weight loss supplements don’t work, although some may work in the short run. Many diet drugs, however, have very harmful side effects. Fad diets also produce temporary results. And many of you, who have tried some variations of these, know what I mean.

One big factor associated with obesity is the super sizing blitz (from the food industry) that has been sweeping North America over the past few years. And that’s not only coming from the fast food industry either. This has also spilled over to the processed food sector that includes a lot of ready prepared food products available in the supermarkets.

First of all let’s establish that the reason people become obese is by consuming more calories than they expend. Obesity is a product of a standard principle of input exceeding output. And as the body gets bigger it needs more calories to support that weight.

Many overweight people, however, will argue that they’re not really overeating. This is because we usually aren’t conscious of and don’t keep track of everything we put in our mouths during the course of an entire day. The only way to get a clear picture is to record all our meals and snacks over a period of a day and add up the total calories. You may be surprised to find out the amount of food you are actually eating on a given day. Only when you become aware of the amount of food you are consuming, you can begin to reduce your calorie intake accordingly.

Besides the quantity of food we eat quality is just as important. What foods does you diet consist of? Do you eat a lot of foods that are nutritiously empty but are loaded with bad fats, bad carbs and salt (unfortunately many these of these foods taste good)? These are definitely factors that we have to consider – factors that contribute to obesity.

What’s a good way to reduce your daily consumption? One way is to use substitution. Choose low fat instead of high fat proteins, and use high fiber carbohydrates in place of refined carbohydrates that have been stripped of their fiber content. Replace sodas with water. You will automatically reduce your total daily caloric intake significantly by following the above 3 steps. Here are some other ideas you could implement into your plan:

Replace potatoes with yams, white rice with brown or wild rice, use whole grain pastas and whole grain bread. Do not take two different carbs in the same meal. In other words if you have bread you shouldn’t include rice, pasta, potatoes, etc.

One efficient yet simple guideline I like to follow for calorie control during my meals is I put all the food I’m going to eat in one regular size plate. And I won’t eat anything more than that. By doing this, you will never leave a meal feeling over stuffed yet you’ll feel satisfied.

This method also eliminates picking at foods randomly from other dishes, similar to a buffet, which leads to over consumption. These are some ideas that may help to improve the food component of your weight loss plan. The other component, physical activity, we will talk about next time.

References:
World Science, “Obesity Found to Spread Socially”, http://www.world-science.net/othernews/070725_obesity.htm




Categories: Diet Plan, Diet Program

Turn Your Fat Burning Mechanism into High Gear with Interval Training

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I’ve recently experimented with High Intensity Interval Training (HIIT) and have received amazing results. HIIT is, undisputedly, the single most effective factor involved in breaking weight loss plateaus and burning fat. HIIT consists of short bursts of exercise at high intensity levels – near or around your maximum heart rate. This is also referred to as anaerobic exercise and includes exercises such as sprinting. Aerobic training, on the other hand, consists of endurance type exercises at lower intensity levels like jogging, power walking etc.

For the last couple of decades and longer, it was believed that fat burning was best achieved by endurance training - exercise at longer durations (cardio training). The argument was that (according to research) the body begins to burn fat beyond the 20 minute mark of continuous aerobic exercise. Although this still holds true, many recent studies have shown that training at very high intensities burns higher amounts of calories and fat.

HIIT may be responsible for burning up to 50% more body fat than lower intensity exercise. It has been documented that exercising at 65% of maximum heart rate (cardio-endurance) burns more calories from fat than from carbohydrates. HIIT, however will burn more total calories which will amount to more TOTAL fat burned even though it’s at a lower percentage.

When exercising at lower intensities for longer periods (duration), your body goes into a “steady state”. In this state, the body has adjusted to the speed and intensity and attempts to conserve energy (calories). This is one factor that may be responsible for reaching weight loss plateaus when performing cardio exercise. This could be avoided if you added HIIT to your workouts.

While doing steady – rate cardio for longer periods the body burns fat for fuel but also goes into a catabolic state. This means that the body begins to break down muscle to use as fuel. So, as it burns fat it also uses up muscle. And as we know, muscle increases the metabolic rate – and as muscle mass decreases so does the metabolism. Short bouts of training associated with interval training, however, have been shown to prevent the body from entering the catabolic phase.

In fact, interval training increases the body’s resting metabolic rate causing the body to burn more calories well after the exercise session – up to 48 hours after training.

Benefits of High Intensity Interval Training:

- Increases metabolism


- Increases calorie and fat burning capacity


- Helps to overcome weight loss plateaus


- Improves aerobic capacity – increasing the ability to train longer with higher intensity


- Keeps you from getting bored with exercise – By mixing in exercise at higher intensity for shorter durations you’re adding more variety to your workout.


- Special equipment is not required – all you need to do is modify your current training method.


- Improves your body composition.


- Improves eating and sleeping habits as the body adjusts to meet the new demands of exercise.


- The short power bursts of HIIT may often boost your energy level causing you to feel more upbeat and energetic.


- Increases athletic performance for athletes.


- Improves excess post - exercise oxygen consumption (EPOC) – oxygen intake is increased for a certain period, following high intensity exercise, which has shown to increase fat burning by up to 9 times during periods of rest.

Are there any risks involved with HIIT?

HIIT is not for everyone. If you have a chronic health condition or not accustomed to regular exercise, you should consult your doctor before trying any type of high intensity exercise.

The other thing is you should start slow. Don’t rush into high intensity training before your body is ready. You may run the risk of hurting yourself, which may include bone, tendon-ligament and muscle damage.

Keep in mind that HIIT workouts need more recovery time than aerobic workouts. They should be performed no more than 3 times a week and should be on non weight-training days.

Here is an HIIT program for beginners:

Total Workout: 12 Minutes in Duration

Warm – Up -First 4 Minutes:

Jog at around 50% effort

1st Interval -5th Minute:

Sprint at maximum effort for 30 seconds – follow with jogging/walking for 30 seconds

2nd Interval – 6th Minute:

Sprint at maximum effort for 30 seconds – follow with jogging/walking for 30 seconds

3rd Interval - 7th Minute:

Sprint at maximum effort for 30 seconds – follow with jogging/walking for 30 seconds

4th Interval - 8th Minute:

Sprint at maximum effort for 30 seconds – follow with jogging/walking for 30 seconds

Cool Down – Minutes 9-12:

Jog at 50% effort

---------------------------

You can gradually increase the number of intervals in the workout as your body adapts to high intensity and frequency. A good pace would be to add an interval after every 2-3 workouts, until you reach 10 intervals per workout session.

HIIT workouts can also be performed on machines such as steppers, elliptical trainers and stationary cycles. Research suggests, however, that the closer one gets to their maximum oxygen uptake (VO2 max) during training, the more efficiently they burn fat. And sprinting is the most efficient form of exercise for optimizing VO2 max.

I hope not too many of you, who are trying to lose weight (and not very excited about the exercise part), hate me too much for this article.



Refernces:

1. http://www.uoguelph.ca/mediarel/2007/06/post_56.html - University of Guelph, “Interval Training Burns More Fat, Increases Fitness, Study Finds”

2. Tremblay, A., Simoneau, J-A., Bouchard, C., “Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism, Vol. 43 #7 (July), 1994: pp 814-818.

3. http://www.musclemedia.com/training/hiit.asp

4. http://www.exrx.net/FatLoss/HIITvsET.html

5. http://www.askmen.com/sports/bodybuilding_100/

135_fitness_tip.html

6. http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf


Categories: Diet Plan, Diet Program

Weight Loss Motivation

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Weight Loss Motivation

Losing weight is not that difficult. I’m sure everyone at some point in there life has lost weight whether it was intentional or not. The problem, however, is keeping it off permanently or at least for a long period of time. One major reason for this is that people choose the wrong weight loss methods (fad dieting, diet pills, weight loss products, etc). Another reason is people lose the motivation required to maintain weight loss.

First of all, you have to want to lose weight badly enough. Secondly, you must participate in a good weight loss program that includes a well balanced diet and adequate physical activity. And finally, you need to have the right motivation that is required to take you to your goal. The other thing is you must want to lose weight for yourself - not for anyone else - in order to be more successful.

Most people that have trouble with motivation often forget why they are trying to lose weight in the first place. It may be a good idea to make a list of various personal benefits associated with weight loss, which will help you stay motivated and focused.

Here are some examples of weight loss benefits that may appeal to you:

- Look better in tight jeans
- Breath easier – instead of getting out of breath quickly
- Accomplish physical chores/activities with ease
- Feel more confident
- Enjoy shopping for clothes
- Look forward to holidays
- Have no fear of wearing a bathing suit in public
- Feel sexier and more attractive
- Feel better about yourself

Weight Loss Support

Getting involved with a good support network will help you stay motivated. You can do that within the Myspace community for example. In Myspace, you can search for like-minded individuals who want to lose weight and ask them to be your friends. You can get to know them better and share your needs, goals, difficulties and frustrations. The advantage here is that you’ll have no trouble finding someone who’s had difficult times with weight loss, has overcome the obstacles and found success. This factor alone may be all you need to help you stay motivated and remain focused on your own weight loss plan.

At the same time you can also request support from family and friends. You could encourage them to join you in choosing healthier foods. Finding a friend that you can exercise with would be very helpful as well. As exercise partners, you can feed of each other – help maintain inspiration and motivation, while improving your physical condition.

Once the extra pounds start coming off, you’ll start to get noticed and people will begin complimenting you on your new and improved appearance. This will also help keep you motivated to stay on track and to maintain weight loss.

So as long as you have a burning desire to lose weight and you surround yourself with a good support system to help you stay motivated through trying times, you will have an excellent chance to achieve weight loss maintenance.

Scientific Research on Weight Loss Motivation

A recent study I found interesting suggested women with diabetes may lose more weight not only by diet and exercise but by discussing why they need to make changes.

The study published in Diabetes Care (journal) reviewed the effects of a technique called “motivational interviewing”. This involves a series of questions put forth by councilors intended to help subjects overcome obstacles that arise when making changes. In this case, the changes involved diet and exercise improvements.

There were 217 women in the study who also had type-2 diabetes. They were split in to 2 groups. After an 18 month period, the women who met with a councilor for motivation interviews lost twice as much weight as those who did not.

The researchers said that motivational interviewing encouraged subjects to come up with their own arguments and reasons for making changes. Councilors also helped clients identify the obstacles that were responsible for their inability to change. They did this by posing open-ended questions and by providing answers without being judgmental.

The findings of this study may also hold true for non diabetics as well. Researchers are planning to hold similar experiments in this area in the near future.


References
Diabetes Care. 2007;30:1081-1087.


Categories: Diet Plan, Diet Program

Low Carb or Slow Carb?

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First I’d like to thank all of you that have participated with your wonderful and insightful blog comments. I would like to invite others who read this blog to participate as well. I’d love to know your thoughts and opinions – and many others would as well. So by all means let us know – Don’t be shy – spill your beans. Oh, by the way, I’d like to encourage those to subscribe to my blog – who haven’t yet. Thanks.

Okay, today I’d like to talk about foods that are nutritious and beneficial to health and weight loss - and foods that are not very good choices at all. In this post I’ll be focusing on carbohydrates. Let me just add that real, natural foods are much more nutritious than processed or prepared food products. I’m sure most of us agree with that.

Before I go any further I would just like to point out a couple of important principles with respect to diet: Variety and Moderation. Too much of any food is not very wise. Similarly, eating the same things day in and day out may exclude many essential nutrients the body needs.

A study at the University of Michigan compared the eating habits of American and French subjects (8,213 people in total). They studied their overall diets based on diversity (foods from 5 major food groups), variety (total number of foods consumed daily) and moderation (according to USDA dietary guidelines).

They found that the French ate more foods that were higher in fat, saturated fat and cholesterol than their American counterparts. The study also showed that the French diet complied with very few of the USDA dietary recommendations for eating healthy. In addition, the findings showed that 99% of French women’s diets had saturated fat contents in excess of 10% of total daily calories. What’s shocking is that, on average, the French are thinner and have fewer occurrences of heart disease than Americans.

Research suggested that the possible harmful effects of the high fat content in the French diet were offset by diet diversity and variety. The scientist in charge of the study added, “The low fat approach is very good but not if it comes at the expense of dietary variety.”

In addition, the above study suggested that food diversity and variety may even outweigh the benefits of the moderation principle. Food diversity must consist of healthy carbohydrates as well as lean protein and healthy fat from unsaturated oils.

Let’s look at carbohydrates for now.

Carbohydrates have gotten a bad wrap over the years. But what many don’t realize is that only certain carbohydrates are bad – NOT all carbohydrates.

Good carbs are those that contain fiber like fresh fruits and vegetables and whole grains. Bad carbs are those that have very little or no fiber.

Many health organizations recommend from 2-3 and up to 4-6 servings of fruits and vegetables per day.

Simple Carbohydrates - Sugars

There are 2 different types of sugars. There are natural occurring sugars such as those in fruit (fructose) and milk (lactose). And then there are refined sugars also known as simple carbohydrates such as white granular sugar.

Sugar hides under many different names: table sugar, brown sugar, molasses, beet sugar, cane sugar, powdered sugar, raw sugar, maple syrup, corn syrup, sugar cane syrup and table sugar’s chemical name – sucrose. There are also many products on the market sweetened with these sugars.

Sugars are “fast” carbs - when consumed, they are absorbed very quickly by the body. As a result they cause fluctuations in blood sugar levels – a process, which may trigger feelings of hunger. They also have very low nutritional value and are stored as fat, in the body, very efficiently. These should be avoided or reduced.

Starchy Carbohydrates

Other carbohydrates that are also not as high on the nutrition scale are those with high starch contents (potatoes, other refined carbohydrates like white bread, white rice, white pasta, etc). Although these are digested a little slower than simple carbs they are still absorbed by the body fairly quickly. For similar reasons, these should also be avoided or reduced and should be substituted with whole grain equivalents.

High-Fiber Carbohydrates

Carbohydrates high in fiber are “slow” carbs. Their digestive process is longer than the above carbohydrates and they actually stabilize blood sugar levels, reducing hunger pangs. Choosing high-fiber carbs in place of simple or starchy carbs will:

- Stabilize your blood glucose (sugar) levels helping to reduce periods of hunger – and favorably improve insulin resistance
- Increase the nutritional value of your diet
- Strengthen your immune system to fight against chronic diseases (see below)

Research with diabetics has shown that the fiber contained in certain carbohydrates was responsible for decreasing symptoms of diabetes such as insulin resistance.

In other studies fiber has been shown to:

- Relieve constipation and hemorrhoids
- Prevent certain chronic diseases such as certain cancers and cardiovascular disease
- Keep weight under control

Carbohydrates high in fiber are bulkier, more filling than low-fiber carbs and contain almost no calories. As a result, fiber may be a useful aid in reducing calorie consumption. Keep in mind that fiber alone is not the answer to weight loss. The only effective and safe way to lose weight is with:

- A well rounded diet that includes proper caloric intake from all food groups.
- Participation in regular physical activity.

There really is no shortcut or magic bullet for weight loss yet.

Fiber can be categorized as soluble or insoluble. Soluble fiber partially dissolves in water where insoluble does not. They are both, however equally important to health.

Sources of Fiber:

Soluble Fiber:

Oatmeal, oat bran, nuts and seeds, legumes, apples, pears, strawberries and blueberries.

Insoluble Fiber:

Whole grains, whole wheat breads, barley, brown rice, bulgur, whole – grain breakfast cereals, wheat bran, seeds, carrots, cucumbers, zucchini, celery and tomatoes.



Refernces:

1. http://www.sciencedaily.com, “Healthy diets need fat, according to new study”, retrieved 22 June 2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm

2. Canadian Diabetes Association, “The Benefits of eating Fiber”, retrieved 4 July 2007 from http://www.diabetes.ca/section_about/fibre.asp


Categories: Diet Plan, Diet Program