Friday, December 30, 2005
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.
Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
Thursday, December 29, 2005
Certain foods provide specific benefits for people who workout.
If you need quick energy or planning to run a 4K or 10K and need to accelerate your metabolism, bread, grain-based food, sugar, and honey are great choices.
If your goal is to burn fat, you should eat peas, oat bran, pasta, rice, beans, lentils, and soya beans.
Instead of eating a heavy lunch, put together something light and easy and go for a walk.
You can sip on a protein drink or snack on fruit while enjoying a nice brisk walk before heading back to the office.
You will feel refreshed and more invigorated for your afternoon tasks.
Most people eat them raw, with a little salt. If you’d like your radishes to be a little crispier and a little less sharp in taste, put them in ice water for a couple hours before you plan to eat them. There are also a number of ways to cook them. Boil a half inch of water, add the sliced radishes, and then cover and simmer until tender, adding more water if necessary. Cook five to ten minutes. To microwave, place a half pound of sliced radishes in a microwave safe dish with 1 tablespoon of water or broth. Cook for approximately four minutes.
If the taste of raw radishes is a little too pungent for some, try them steamed. Their bright red skin will turn pink on steamed radishes. The easiest way to steam them is to place whole radishes in a vegetable steamer and cook over boiling water until barely tender. Cook approximately eight to twelve minutes. Another way to prepare our friend, the red radish, is to stir fry them. Sliced radishes combine well with other vegetables and meat in stir-fries. Don’t over cook them or they’ll become mushy. Cook approximately three to five minutes.
As Cliff Claven would say, “It’s a little known fact that …” radishes were first cultivated thousands of years ago in China, then in Egypt and Greece. In Greece they were so highly regarded that gold replicas were made. (Now that’s some serious radish lovers!)
So the next time you walk past radishes in the grocery store or at the market, back track a few steps and pick up a bunch or two. Or better yet, plant some in your garden this year. Radishes are one of the very first vegetables ready for harvest in the spring. They will in turn, ready your soil for other veggies! Give these little guys a chance again.
Many people struggle with food "cravings." Studies tell us that it's fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.
When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.
Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.
Listed below are some thoughts and ideas about food cravings:
- If the food isn't available, you can't eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.
- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can.
- Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.
- Get enough sleep. When you’re tired, you’re more likely to crave things.
- Never give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!
- Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.
- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.
- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food.
- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.
- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.
- Understand that hunger craving are oftentimes stress related. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.
- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.
- Distract Yourself. What's that old expression...idle hands are the devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.
- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.
Eat wisely, be happy, and live long!
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Wednesday, December 28, 2005
There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.
One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?
Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement – once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.
Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.
What Is a Serving?
At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.
Calories, Calories From Fat and Percent Daily Values
This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.
On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.
The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.
Fat, Sugar, Sodium and Carbohydrate
The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.
Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.
Vitamins, Minerals and Other Information
The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.
Common Mistakes to Avoid When Reading a Food Label
Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:
-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.
-Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).
-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.
Reading Label Lingo
In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.
No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)
Low fat - Contains less than 3 grams of fat per serving.
Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.
No calories or calorie free - Contains less than 5 calories per serving.
Low calories - Contains 1/3 the calories of the original version or a similar product.
Sugar free - Contains less than 1/2 gram of sugar per serving.
Reduced sugar - at least 25% less sugar per serving than the reference food.
No preservatives - Contains no preservatives (chemical or natural).
No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.
Low sodium - Contains less than 140 mgs of sodium per serving.
No salt or salt free - Contains less than 5 mgs of sodium per serving.
High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).
Good source of fiber - 2.5 g to 4.9 g. per serving.
More or added fiber - Contains at least 2.5 g more per serving than the reference food.
With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.
And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.
Monday, December 26, 2005
If you have ever watched TV ads about latest machines that will "magically" reveal your abs...
If you have ever gone to a gym and seen tens of people lying on the floor doing crunches....
Then beware - because chances are you are a victim of the two biggest abdominal training hoaxes!
Hoax # 1
Just doing some midsection exercises can reduce your "love handles".
You cannot reduce fat from a certain targeted area of your body just by using exercise alone. The abdominal area is no exception.
So, if you want to get a flat stomach and reveal your abs, losing the fat covering them is the way to go.
The only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.
How? By doing these two things:
1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.
You should cut out all sugar, soda, non-whole grain products and saturated fats: These aliments should only be a reward for achieving a goal, not a habit!
2) Start exercising
Aerobic and weight training will raise your metabolic rate. In result, your body will burn more calories.
* aerobic exercising
3 times per week, conduct an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)
* weight training
Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!
Hoax # 2
You have to do tons of crunches.
Overuse of crunches will only shorten your abs, pull your head forward, and give you bad posture. Do you really want to look like Quasimodo, the Hunchback of Notre-Dame?
Any standing exercise that will contract your abs will do, but you should specifically target your lower back to strengthen the muscles that support your spine.
The easiest exercise is sucking the gut in, also known as the "stomach vacuum"...
1. Exhale. Suck in your gut.
2. Maintain the contraction for 10 to 20 seconds.
3. Repeat 10 to 15 times, as often as you like throughout the day (...while in the shower, sitting at your desk, while driving, etc.).
Time now for YOU to take action!
PS: Do not forget to consult your doctor before starting any diet and exercise plan.
Thursday, December 22, 2005
While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform.
WHAT IS MY BODY 'CORE'?
Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.
Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.
HOW DO I STRENGTHEN MY BODY CORE?
There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete's abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.
The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly 'feel' the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.
Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball.
Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.
The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.
Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.
Tuesday, December 20, 2005
With your feet standing firm and spread apart about two feet, bend your knees slightly.
Then, very smoothly, you will squat toward the floor without going all the way down.
This usually takes some practice but within a short period, you will enjoy the benefits.
Monday, December 19, 2005
Having firm arms is something that many people focus on when exercising.
For an Overhead Tricep Press, standing on the floor with your feet about two feet apart, knees slightly bent, you will extend your arms over your head.
Keep your elbows locked and then very slowly lower your hands behind your head.
You want to do this with some type of weight, but small weights like one to five pounds.
If you do not have weights of your own, you can hold a one-pound of vegetables, which will work perfectly.
In addition to a good aerobic exercise, you should add weight training in, which will help balance out the fitness routine and provide you with the best results.
If you are not sure where to start, a professional trainer can help get you started on a healthy program.
Friday, December 16, 2005
Are you ready to fire up your fat burning capabilities? The basics of metabolism has everything to do with fat burning. It is the biochemical processes that take place in the body; the breakdown of nutrients in the blood after digestion, resulting in growth of new tissue, more energy, and the release of wastes.
You have billions of cells- nerve cells, muscle cells, fat cells, blood cells, and all kinds of cells. These cells burn up a lot of energy as they get their job done in a well metabolized body, but a person whose metabolism runs slow, a lot of excess fat will be stored because not enough energy is burned up. The good news is that the metabolism furnace can be turned up substantially. There are several things which affect the metabolism such as exercise, the digestion of foods, body temperature, and hormone activity. Here are seven of the easiest ways to burn fat faster.
1. The food you eat. There are several foods that actually burn fat faster than others. Spices is one food that can help you burn more calories by triggering a thermodynamic burn that can last several hours after eating.
2. The time you eat. The best time to eat the largest portion of the foods you eat for the day is before two o'clock. Make sure you never skip a meal, especially breakfast. The process of eating actually starts your burner blasting. Do not skip breakfast, and wait until mid-day to eat because if you do your metabolism will run slower all day. That means you are burning less fat, which is not what you are aiming for. You want to burn fat faster, not slower.
3. The amount of food. If you deprive yourself of food, your body goes into a survival mode and slows itself down to prepare for a possible famine. That means that fad diets are definitely out if you want to burn fat faster. But on the other hand, if you eat more calories than your body uses throughout the day, these additional calories will be stored as fat. Therefore, the secret is moderation. Try eating three small meals and two small snacks daily. It's like throwing another log on the fire whenever you eat, but remember- small amounts of food at a time. If you have too much food in the stomach at any one time, it will slow the fat burn down, totally defeating the purpose.
4. To prevent build up of fat you need to increase your daily activities. The muscles are where all the calories are burned during exercise, and the more efficient the muscles are at burning fat - the quicker weight loss can be achieved. To be an efficient fat burner you need to increase your muscle mass. The timing and various types of exercise also contribute to a turbo metabolism. When you perform any kind of activity your body burns fat and glucose. The good thing is that you do not need to exercise hard to burn fat. It's a good habit to begin exercising every morning. Do as much as you can until you reach an entire hour each day, five or six days a week.
5. Do your strength training before doing any cardiovascular work. It takes the body about 15 minutes to warm up and start burning fat. For example, if you are jogging for 45 minutes, you will only be burning fat for the last 30 minutes of your workout. Instead, try lifting weights for the first 15 minutes, which gives your body the time it needs to warm up. By the time you hit the road, you will be burning fat during the entire jogging session. PLUS - you will have built muscle too!
6. Do not do the exact same workout every day. Your body will start to get used to that exercise, and eventually it will stop burning fat calories. So if you jog one day, try a different activity the next day. Keep rotating the exercises, that way your body will stay at an optimal fat burning state. The best way to burn fat is to work out as hard as you can for as long as you can. But if you are just beginning a program, try varying the intensity from fast, to normal, to fast, to normal. This will help to build endurance, and eventually, you will be able to extend the high intensity periods until your entire workout is done at an ultimate fat burning speed. The fat burning equation is simple. The more muscle tone you have, the more calories you will burn even when you are not active.
7. Inhaling and exhaling through your nose, rather than your mouth also helps to stabilize your heart rate, and increase your endurance. Of course you know this means turbo charged fat burning.
With these seven tips, you should be well on your way to burning fat at an optimal level. If you stick with these techniques, and make them a part of your day - your body will amaze you in a few weeks.
When you ask many adults when the last time they rode a bike is, they cannot answer.
Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise.
Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.
Jogging or Walking
Both jogging and walking are GREAT ways to get fit.
Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness.
Swimming is an excellent way to get into and stay in shape.
If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym.
Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.
Wednesday, December 14, 2005
Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.
Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. Put another way, what does the scale show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets
Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of the studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like to re-emphasize:
- The long-range success rate for low-carb and other types of diets is similar.
- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning long-range effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.
Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat!
Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.
Tuesday, December 13, 2005
“I’ve put on 40 pounds in one year!” “It doesn’t matter how much I workout, I can’t lose weight.” “My doctor must think I’m eating pizzas in the closet.”
With nearly 4 million Americans weighing in at over 300 pounds, is it any wonder the above cries are heard each and every day by countless frustrated people who can’t lose weight? One such cause for the ever increasing need to buy larger pants is a disease known as Syndrome X.
Syndrome X is also referred to as Metabolic Syndrome, Metabolic Syndrome X and Insulin Resistance. It is a very common disease; however it is widely overlooked by many medical professionals. One statistic reveals 1 in 3 people suffer from it.
This syndrome is a precursor to developing Diabetes Type 2. Sufferers have a high level of insulin. Their bodies are unable to process all the insulin that is being made from their diet. As a result, they become insulin resistant.
Think of it like this: You knock on someone’s door because you want to come in. If they don’t answer, what normally happens? You knock again, right? Sometimes you may even knock a third time, trying to gain entry. Insulin works in the same manner. The pancreas produces insulin (knock). Some foods cause the body to produce even higher levels of insulin (knock again). Once you become insulin resistant, develop Syndrome X, the body is unable to properly process the glucose, therefore the pancreas tries to make up for it by producing even more insulin. It thinks “no one is home” and just keeps making more.
The main purpose of glucose is to be used as fuel for the cells in the body to produce energy. Unprocessed glucose translates into fat. If the body keeps making it and it’s not being processed, where does it go? Hips, thighs, stomach, and buttocks, that’s where!
In addition to hypertension and heart disease, elevated insulin may be associated with weight gain and difficulty with weight loss, other blood sugar problems such as hypoglycemia, and some menstrual related imbalances.
Genetics is partially responsible for causing this disease. More likely though is lifestyle. In many cases years of high starch, processed foods, simple sugars, lack of exercise, smoking, and increased stress may be the culprit for Metabolic Syndrome X.
Now what? For starters, start exercising today. Increase water intake and totally omit starches, sugars, processed foods from your diet. Limit or omit caffeine. Try to maintain at least one third of your daily food intake to vegetables. Ask your doctor to test your sugar levels. Change what you’re eating and get walking and you’ll be amazed at the pounds start to fall off. The fatigue and fuzziness will start to disappear and in turn you’ll feel much better.
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Monday, December 12, 2005
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.
- Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
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Thursday, December 08, 2005
MUSICAL EXERCIES – Put on your favorite music and do some yoga! No need for slow, elevator music. Move to your favorite beat. Or pop on the headphones or earphones and grab your MP3 or cassette player or handheld PC and bike to a nearby park. Too cold or rainy? Then head to a mall or other enclosed area where you can walk. Caution: make sure you are alert while listening to music with headphones or earphones.
FUN IN THE SUN – Check out the latest tanning solutions and try fun, scented versions with funky, multi-colored sunglasses. Grab your cassette player or MP3 player and favorite tunes. And pack some flavored water, new flavored health bar that you’ve been dying to try and some frozen berries in your carryall for breaks and have a “sense”-ational time.
FITNESS CLASSES – Try out a new fitness class for fun. Enjoy a full water aerobics workout with less stress on your joints. Grab some colorful water gear and swim to the beat. Or try a dance or Jazzercise routine. No need to commit long-term, just ask about popping in for a class or two to check it out and enjoy. Meet new friends and get fit all at once.
VCR / DVD – Head to the library or local rental store and grab a fun fitness video or DVD. Crank up the sound when your favorite tunes come on and join the taped workout participants in the privacy of your own home.
GYM / FITNESS CENTER – Dig out those coupons you’ve been receiving in envelop mailers and those money saving coupon magazines. Again, no need to commit long-term. Just head on over and use the free or low-cost trial / invitational period and enjoy!
JOURNALING – Spice up your logging routine with an inexpensive new journal from a discount or dollar store nearby. Crate snazzy charts with colored markers. Add bright colored stickers for each workout. Paste or tape clipped pictures of your goals throughout the covers and inside sections. For example, paste pictures of that vacation spot you want to travel to with your new, healthy YOU wearing a new swimsuit.
So add some fun in with your fitness activities. Wake up your senses with new taste, smells, sights, touches and sounds. Forget that “All work and no play makes Jack a dull boy” stuff. Workouts plus play make Jack a fun, fit boy!
Tuesday, December 06, 2005
However, for the majority of people wanting to get into shape, the inspiration, competitiveness, and encouragement received from working out in a gym is the way to go.
Although it will require a small investment, make the decision to find a gym that offers state-of-the-art equipment, qualified staff, and fun classes where you can enjoy working out.
Network at the Gym
Getting to the gym is a great way to get fit.
However, there are other benefits to going to the gym.
You will have the opportunity to expand your social ring by making new friends, all working to get fit just like you.
This will provide needed encouragement, which in turn helps you to stay motivated.
Monday, December 05, 2005
The American Heart Association has announced obesity a dangerous epidemic and a major risk for heart disease. More than 70% of US adults are overweight and that figure is rapidly increasing.
But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and don’t require a complete lifestyle change. These three steps are:
1. Strength Training - Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning.
2. A Small Decrease in Daily Calories - Diets don’t work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets. Remember fat accumulates on the body over a long period of time so it must come off slowly.
3. More Incidental Activity - Instead of driving try walking, walk instead of taking elevators or escalators; take the stairs and so on. Just keep moving through out the day.
Article by: Gary Matthews
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.
Saturday, December 03, 2005
Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away. Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds. So, what can you do to lose weight and keep your sanity? The following five tips should help you out.
Tip #1 Lower Your Expectations
If you begin an exercise or diet plan, or both, and have heard you will lose incredible amounts of weight in no time at all and then it doesn’t happen then you feel let down and won’t have the same dedication to carry on and your diet fails miserably. However, if you are more realistic to begin with and realize that most people lose 1-2 pounds per week on a healthy exercise and diet plan then you will be better informed and can expect these types of results ahead of time rather than being disappointed.
Tip #2 Don’t Tell Everyone You are Dieting
When people first start diets they tell everyone they are dieting and their great weight loss plans. However, this can frequently work against you because people will talk and judge your weight loss progress and make you feel uncomfortable, especially if you eat something others don’t believe is part of your diet plan. This will give you a complex, so simply start your diet, inform close family and friends for support, and keep your dieting to yourself and you won’t go crazy.
Tip #3 Don’t Eliminate a Food Group
Many times when you eliminate a complete food group from your diet you feel as if you are really sacrificing too much and you will simply lose your sanity and your diet will fail. On the other hand, if you eat a well balanced diet and allow yourself little treats along the way you will lose weight and keep your sanity as well.
Tip #4 Household Support
When you start a diet you need to make sure the entire household will support you in your efforts. If you are not eating sugar yet your spouse continues to come home with cookies, ice cream, and doughnuts then you will have a hard time sticking to the diet and you won’t feel much support, either, which will drive you crazy. So, make sure your entire family is ready to support you and if they choose to eat unhealthy to do it away from the home.
Tip #5 Work Out
Losing weight takes a lot of time, which can really test your sanity. However, if you include a work out routine with your diet then you will see a much quicker weight loss, have more energy, sleep better, and simply feel better about yourself. This will help you keep your sanity and stay true to your weight loss plan.
When you follow these five tips you will be able to keep your sanity while staying on your diet and exercise plan better than if you give it a try all on your own.
Author :Craig Rowe || SearchArticles.net features over ten thousand articles, tips and information on a variety of subjects. For additional weight loss tips and diet articles, visit http://www.SearchArticles.Net/health.cfm
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Tuesday, November 29, 2005
When you see the models and Hollywood stars on the cover of those glamour magazines, keep in mind that every one of those photographs have been airbrushed, meaning they really do not look like that.
While they make look fantastic either way, you are not those people - you are you! Always love yourself for who you are inside.
As long as you are eating right, exercising, and doing the best for yourself, then you should be happy.
You may never reach that model appearance and to be honest, you do not want to.
Do the best you can and love the inside beauty more than the outside beauty!
Wednesday, November 23, 2005
Make sure you are drinking enough water, about 16 ounces every 30 minutes, before, during, and after exercise.
Some sports drinks such as Gatorade have special ingredients that help replenish fluids to prevent dehydration.
When you have completed your exercise regimen, instead of eating carbohydrates, grab some fresh fruit or water.
The reason is that for a minimum of an hour after exercise, the body is still breaking down fat.
You need to allow the body to finish doing its job.
Saturday, November 19, 2005
This exercise increases the insulin sensitivity and when combined with good eating, can help restore a normal glucose metabolism.
Before starting into a workout program, you need to see your doctor first to determine if there are any risks for coronary artery disease and that your blood glucose control is appropriate for exercise.
Once cleared, you will feel better and see for you the benefits associated with exercise.
Article By Georgette Pann :
There are two main types of diabetes, type I and type II. Type I diabetes is characterized by the pancreas making too little or no insulin. An individual with diabetes type I will have to inject insulin throughout the day in order to control glucose levels. Type II diabetes, also known as adult onset diabetes, is characterized by the pancreas not producing enough insulin to control glucose levels or the cells not responding to insulin. When a cell does not respond to insulin, it is known as insulin resistance. When a subject is diagnosed with type II diabetes, exercise and weight control are prescribed as measures to help with insulin resistance. If this does not control glucose levels, then medication is prescribed. The risk factors for type II diabetes include: inactivity, high cholesterol, obesity, and hypertension. Inactivity alone is a very strong risk factor that has been proven to lead to diabetes type II. Exercise will have a positive effect on diabetes type II while improving insulin sensitivity while type I cannot be controlled be an exercise program. Over 90% of individuals with diabetes have type II.
Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program. When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise. An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.
Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.
Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.
As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.
About Georgette Pann, BS health/Physical Ed., Physical Therapist assistant, ACE Certified Personal Trainer, IFA Certified Sports Nutrition. She is owner of Nutrifitness for online personal training ,nutritional counseling, diet and fitness information and more.She has been profiled in the E-Book "Fit Over 40". To find out more go to: http://allyourstrength.com/fof/gpfof.html To visit her website go to http://thenutrifitness.com
Tuesday, November 15, 2005
Heat exhaustion happens when your body gets too hot. It can be caused by exercise or hot weather. You may feel weak, dizzy or worried. You also may have a headache or a fast heartbeat. You may get dehydrated and have very little urine.
What is heatstroke?
Heatstroke can happen when your body gets too hot, or it can happen after heat exhaustion. Heatstroke is much more serious than heat exhaustion. Heatstroke can kill you. People with heatstroke may seem confused. They may have seizures or go into a coma. Most people with heatstroke also have a fever.
Heat-related illnesses can be a common occurrence when exerting energy in the outdoors or poorly ventilated indoors.
Two primary contributors can be alcohol consumption and not enough water.
Three types of illness include heat cramps, which are very painful and might be combined with headache or nausea, heat exhaustion, which is more serious and includes vomiting, chills, headache, dizziness, among other symptoms, and heatstroke, which if the most dangerous and if not caught and treated immediately, can be fatal or lead to permanent brain damage or coma.
For all three of these, particularly the last two, the best action is prevention.
If you notice that your heart starts beating too fast and you feel light-headed, get out of the sun.
Wear loose fitting clothing, preferably made from lightweight cotton as well as light colors.
Drink LOTS of water. Even if you do not feel thirsty, drink anyway. Do not go with the old rule of taking salt tablets. You should always stay clear of these unless you have first consulted with your physician.
Stay away from alcohol, soft drinks, caffeine, or heavily sugared drinks to include fruit juice. Take frequent breaks and if necessary, stop for the day. If you do believe you are in trouble, seek medical attention immediately.
It is far better safe than sorry!
Saturday, November 12, 2005
Some can cause the heart to work too hard or you might not sweat as needed, to mention a few.
If you are taking medication, before you start any exercise program, consult with your physician to ensure there are no harmful effects.
Mixing Medication and Exercise
Is there a best time to exercise? The short answer is yes: anytime you can fit it into your schedule. But exercise such as walking and moderate aerobics brings down blood sugar both while you do it and for up to a day afterward.
While that's the big payoff, it's also a potential hazard, especially if you take medication or insulin. The reason? Let's say you've just taken oral medication or a dose of insulin to bring your blood sugar down, and then you immediately walk for an hour. The glucose-lowering combination of the treatment and the activity could send your blood sugar crashing.
On the other hand, if you're taking insulin but don't give yourself a large enough dose, your blood sugar may actually rise too high during exercise. That's because when you're physically active, the liver pumps out more glucose, and without adequate insulin, your body will have trouble shifting glucose from your blood to working muscles. Only you and your doctor can sort this all out, but you may be able to avoid most problems by following these guidelines.
Exercise an hour or two after eating. At that point, your blood sugar levels are elevated from food, and you'll have ample glucose to fuel your muscles. At the same time, your digestive system will have finished most of its work, so it won't deplete the energy you need for your workout.
If you take medication, ask your doctor if you can skip it before exercising or take a lower dose; the blood sugar drop from physical activity may be able to substitute for the drug. Otherwise, avoid exercising when the effects of your medication peak.
If you use insulin, time your workouts so you're not active when the effects of the insulin peak, often within the first hour or two after an injection. Your doctor will probably want you to monitor your blood sugar before and after to see how activity affects it, and based on those results, he may want you to adjust your insulin dose before you exercise.
Thursday, November 10, 2005
However, if for some reason you forget, remember that caffeine can provide temporary relieve of bronchial constriction.
If you do not have asthma but after years of running, you develop breathing problems, you could be suffering from “Exercise Induced Asthma”, which should be mentioned to your physician.
Before you exercise during pregnancy, always check with your doctor first.
Once you get permission to proceed, you will find that leg extensions, standing curls, and other exercises can be done with ease.
If you are not sure what you can and cannot do, ask your doctor for recommendations.
Tuesday, November 08, 2005
The fact is that if you are not exercising as much as you used to or if you are exercising heavily, your body could in fact need more protein than what the RDA recommends.
The good balance for either scenario is 50% to 60% carbohydrates, 20% to 25% protein and 20% or less of fat.
If you stick with this equation, you will benefit.
Friday, November 04, 2005
If you have sore muscles and joints, use heat to help increase blood flow, relieve muscle spasms, and increase joint mobility.
Benefits of Heat Therapy
Historically, heat has been a natural remedy used to relieve pain and enhance the recovery process. Heat stimulates your thermoreceptors — receptors that respond to heat and cold — which, in turn, help block the transmission of pain signals to the brain. Thus, a continuous application of heat can significantly reduce your discomfort.
Heat therapy also increases blood flow, which helps to decrease stiffness, relax sore muscles and provide soothing comfort.
Note: Heat should not be used on areas of swelling and bruising. (If swelling occurs, use ice, then apply heat after the swelling goes away.)
If you find that getting fit and eating less food is too hard, add more of the right food into your diet.
Great options include an orange, hard-boiled egg, small broiled chicken breast, and fresh vegetables such as carrots, celery sticks.
If you have a craving for something sweet, many delicious options are available such as Weight Watchers cheesecake or Chocolate Éclairs.
Getting fit does not mean total deprivation.
Crunches have long been a favorite for many athletes for the very reason that they work.
Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across your chest and then curl your torso, rolling from your sternum toward your hips.
Do this slowly and start out with a set of ten crunches in three reps.
In other words, do ten crunches, wait a minute, do ten more, wait a minute, and then do the final ten.
As you get accustomed to these, you can increase both the number of sets and reps.
Easy Body Makeover for Busy Women
We all know how busy our lives get with work, kids, cooking, cleaning and the daily buzz of activities that are required of us. I have compiled a list of exercises that are quick and easy and can all be done while watching a little T.V.!
Arms: There is just no way of getting around this if your arms are a problem area. Get some small weights. Try your weights out in the store to decide which will be the best for you. Don’t buy anything you are not going to be able to lift for 10 reps. Remember, you can always go up in weight later. Next, work on your trouble area(s) in reps of 5 – 10 in the beginning and increase your repetitions as you are able to tolerate.
Legs: Have an exercise bike? This has got to be one of the easiest ways to work your legs. Check your second hand sporting good stores. Turn on Oprah or open a good book and go to town!
Abdominal: Lay on your back with your knees bent. Crossing your left ankle over your right knee, hands behind your head, touch your right elbow to your left knee. Then switch! Begin with as many reps as you are able to handle.
This is a pretty painless workout and will help to keep you in shape when time is of the essence!
Resource : http://women2women.50webs.com
Saturday, October 22, 2005
To help with these cravings, you can use Normoglycaemia to help normalize your blood glucose levels.
This supplement is very rich in magnesium, B Vitamins, and Chromium and has been proven successful for many years.
Health and Fitness Tips : Get Fit and Stay Fit
Friday, October 21, 2005
This is actually a very common complaint that can be treated easily.
By using a mixture of Vitamin C ester and alpha-lipoic acid eye therapy, you will find that this antibiotic helps reduce this puffiness.
Remedies For Puffy Eyes
* Take a metal spoon and run it under cold water. Place the metal on the puffy area for at least 60 seconds.
* Apply hemorrhoid cream (look for brands that contain ingredients of yeast and shark's liver oil) to the puffy area. Insiders have known for years that in just the way it gets the swelling out of that other area, it works the same way for the face.
* Thin cucumber slices used as compresses over closed eyes will relieve sore, puffy eyes.
* A black tea bag soaked in cold water on each eye for ten minutes will reduce swelling caused by fluid retention. Gently press from inner to outer corners to hasten drainage.
* Avoid salty foods, which cause the under eye area (and the rest of your body) to hold fluid.
* Elevate your head when you sleep, to keep fluid from settling around your eyes.
Quick Tips :
A quick and easy way to help ease puffiness or bags around the eyes can be as simple as placing warm tea bags (preferably Chamomile, since it has wonderful soothing properties) or try placing sliced cucumbers on the eyes for about 10 minutes. Also, using an eye gel that has plant extracts in it can also nourish the skin, giving it back some elasticity.
Health and Fitness Tips : Get Fit and Stay Fit
Thursday, October 20, 2005
This can be especially true if you are adopted or disconnected from immediately family members.
There might be certain types of cancer, diabetes, asthma, or other illnesses that you could get a jump on if you knew they were prevalent in your family.
Once you discover any risks, talk with your physician for recommendations.
Health and Fitness Tips : Get Fit and Stay Fit
Monday, October 17, 2005
You may be thinking of table salt but you should know that many canned vegetables, soups, even soda, are very high in sodium.
Look at your labels and try to cut back on processed foods.
If you have a craving for salt, switch to natural seasoning and just a little salt.
Health and Fitness Tips : Get Fit and Stay Fit
Saturday, October 15, 2005
There are four primary polyphenols in green tea and they are often collectively referred to as catechins.
Powerful antioxidants, catechins have been shown in recent studies to fight viruses, slow aging, and have a beneficial effect on health. Clinical tests have shown that catechins destroy free radicals and have far-reaching positive effects on the entire body.
Free radicals are highly reactive molecules and fragments of molecules that can damage the body at the cellular level leaving the body susceptible to cancer, heart disease, and many other degenerative diseases.
EGCG is a potent antioxidant.
Epigallocatechin gallate (EGCG), an antioxidant found in green tea, is at least 100 more times more effective than vitamin C and 25 times more effective than vitamin E at protecting cells and DNA from damage believed to be linked to cancer, heart disease and other serious illnesses. This antioxidant has twice the benefits of resveratrol, found in red wine.
Special Benefits of Green Tea
- Reduces high blood pressure. Drinking green tea represses angiotensin II which leads to high blood pressure.
- Lowers blood sugar. Green tea polyphenols and polysaccharides are effective in lowering blood sugar.
- Fights cancer. There have been many studies that have shown that green tea catechins are effective at preventing cancer.
Green tea also boosts the immune system because of its high concentrations of polyphenols and flavenoids.
Studies have shown that adding green tea to your daily diet provides several health benefits to include the metabolizing of fat, ease of digestion, and is a good source of flavonoids.
Another benefit is that tea is a form of natural diuretic, which is very mild and not harmful.
Green Tea and Weight Loss
Green tea antioxidants have been shown to lower cholesterol.
If you drink green tea you can-
- Lower cholesterol
- Increase Thermogenesis (the body's rate of burning calories)
- Enhance fat oxidation
Green tea weight loss benefits - it burns fat naturally and increases metabolism
Green tea contains high concentrations of catechin polyphenols. These compounds work with other chemicals to intensify levels of fat oxidation and thermogenesis, where heat is created in the body by burning fuels such as fat. Drinking Japanese green tea regularly will increase your metabolism and help burn fat safely and naturally.
Green tea can lower cholesterol and increase energy expenditure
Green tea also causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. This promotes the burning of fat.
Drinking green tea can facilitate weight loss by effecting glucose
Weight is gained as excess sugars and fats are stored in the body as fat cells. Green tea catechins can help prevent obesity by inhibiting the movement of glucose in fat cells. Epigallocatechin gallate (EGCG) has been found to be especially effective. There is now good evidence that green tea catechins are related to reductions in body fat.
EGCG is a powerful antioxidant with positive qualities but a balanced diet and exercise, lots of it, are of paramount importance to any weight reduction program.
Green Tea vs Black Tea
Which tea is better - green tea or black tea? As we all know, green tea is a very powerful weapon against several illnesses. But how about black tea? Do we also get health benefits from it?
Black tea does have several health benefits but they are not nearly as wide-ranging and powerful as those of green tea.
But what makes green tea more beneficial than black tea ?
The answer is "catechins"! Catechins are green tea's main ingredient containing eight times more than black tea. Catechins are, by the way, the one responsible for green tea's amazing health benefits.
Bottom line is that the more catechins a tea has, the better it is for your general health.
Unfortunately, these catechins are mostly oxidized into theaflavins and thearubigens during the manufacture of black tea.
Theaflavins and thearubigens do have some of their own health benefits, but they can’t compare with the wide-ranging effects of green tea’s catechins, particularly the powerful EGCG.
While a cup of black tea contains about 5- 10 mg of the powerful catechin EGCG, a cup of green tea contains more than eight times than amount, or 40-90 mg.
Although green and black teas came from the same plant - Camellia Sinensis, what makes them different from each other in terms of taste and health benefits is the processing method.
When making green tea, processors lightly steam or gently heat the leaves to stop the oxidation process. This processing is so minimal that green tea can be consumed the same leaves are picked.
On the other hand, tea leaves designed to become black tea are allowed to oxidize and undergo considerably more processing, including a fermentation process that produces the dark-brown and even reddish color of black tea.
But the process used to make a black tea destroys compounds called polyphenols. It is the polyphenols that are responsible for the long list of health benefits of green tea.
Despite its stronger color and flavor, black tea cannot come close to green tea as far as health benefits are concerned.
Because green tea’s processing is as little as possible, green tea retains its original polyphenols.
Thursday, October 13, 2005
These are oestrogen-like compounds found in plants that act as hormone blockers any place in the body where there are excess hormones that could cause such cancers such as breast cancer.
Flavonoids are also strong antioxidants, which can be found fruits, vegetables, and certain beverages that have diverse beneficial biochemical and antioxidant effects.
Their dietary intake is quite high compared to other dietary antioxidants like vitamins C and E.
The antioxidant activity of flavonoids depends on their molecular structure, and structural characteristics of certain flavonoids found in hops and beer confer surprisingly potent antioxidant activity exceeding that of red wine, tea, or soy products.
Health and Fitness Tips : Get Fit and Stay Fit
Wednesday, October 12, 2005
Whole wheat is actually better for you.
It offers more fiber, which helps reduce the risk of heart disease, stroke,
cancer, diverticulosis, diabetes to name a few.
When possible, set aside the white flour and bread and reach for products
that are made from oats, barley, buckwheat, bulgur, rye, brown rice, millet,
Tuesday, October 11, 2005
Very simply, when drying your arms and legs as well as torso, always towel away toward the groin for your legs and toward your armpits for the arms and torso.
Yes, this might sound funny, but studies have shown this works. :)
Health and Fitness Tips : Get Fit and Stay Fit
Caffeine can dehydrate your body so try to remove it from your daily intake.Caffeine drinks such as coffee, tea and soft drinks containing caffeine, dehydrate the body (they pull water out of your system). Water is precious to the hepatitis patient. Your body needs water to flush out toxins that the hepatitis-compromised liver cannot metabolize.
This may require some weaning, but when done, you will feel better.
If you feel that you need something, instead of grabbing a cub of caffeinated coffee or soda, try drinking herbal tea.
Caffeine can also cause the loss of valuable nutrients, resulting in decreased levels of potassium and calcium, which are essential for heart muscle function and may cause tachycardia (rapid heart rate) or arrhythmias (irregular heartbeats). Caffeine intake can also result in decreased levels of vitamin B and C, magnesium, zinc and iron.
Caffeine is processed through the liver, metabolized, then eliminated from the body by the kidneys. However, caffeine metabolism is drastically slowed in cirrhosis. This slowing will cause the hepatitis patient to retain a higher caffeine concentration in the blood. Some tests for hepatitis measure the level of caffeine in your blood as an indicator of hepatic (liver) function because fasting caffeine levels are elevated in cirrhosis.
Caffeine can cause people with hepatitis to suffer from many unwanted side effects to the body’s system such as: headaches, nervousness, fatigue, diarrhoea, vertigo, urinary concentration and frequency, heartburn, insomnia, anxiety and overall restlessness.
Caffeine intake increases your body’s production of stomach acid and neurotransmitters (brain chemicals). High amounts of caffeine intake (or daily caffeine in liver compromised patients) can increase the risk of stomach or gastrointestinal complications, as well as anxiety and other physiological and neurological problems.
Hepatitis patients who are being treated for chronic fatigue, ulcers, high blood pressure, high cholesterol, gastritis, adrenal exhaustion, migraines, depression, insomnia, or psychological conditions are at risk for detrimental effects from caffeine.
Caffeine intake totals (in all forms) should be very limited, for nutritional well being, as well as your liver’s health.
Health and Fitness Tips : Get Fit and Stay Fit (Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.This blog is offering many articles and tips to stay fit. )
Monday, October 10, 2005
The reason is that these fragrances contain a substance called psoralen, which is known to speed up the aging process.
Health and Fitness Tips : Get Fit and Stay Fit
If you have trouble on a daily basis and love sports, be encouraged to know that some sports are asthma-friendly and in fact, can be helpful in that they help make the lungs stronger.
These sports include swimming, cycling, and fishing, walking, and canoeing.
Again, check with your physician before getting involved with any sport if you have a health condition.
Health and Fitness Tips : Get Fit and Stay Fit
Saturday, October 08, 2005
The most advanced approach to personal spiritual discovery and the enhancement of consciousness applies the techniques of 'Meta-Programming' - meaning "to transcend or rise above programming."
This is an in-depth exploration of the belief systems which make up the various facets of your personality, and therefore determine your identity (and hidden conflicting identities) and corresponding life goals. The intuitive wisdom of the emotions is accessed using simple biofeedback equipment, providing a path to full realization of the Higher Self - the spiritual power of life, love and truth.
You will find online a full introduction to the subject, which explains how it is possible for you to rediscover the Higher Self - that is, the real you. From the more objective, bird's-eye view which is the Higher Self, it becomes possible to rise above the programming imprinted by the experiences and cultural conditioning of your current lifetime and beyond, as well as the programs genetically inherited. These insights bring wisdom: acceptance and understanding. One is no longer limited to an ego-centric identity, in contrast to one's true potential of unlimited love, life and truth.
"In my view, Meta-Programming is without doubt the safest, soundest and most powerful method of self-development available. After searching for countless years and unsuccessfully trying many different approaches, I've finally found my path. Peter's personal coaching has made possible for me to achieve in a few months what I thought would take a lifetime."
--E. Espinar-Mick (USA)
The complete Insight Project is purchased in five instalments of US$159 totalling $795.
The Meta-Programming course is Part I of The Insight Project.
It is delivered in PDF format, and comes with unlimited email support from Peter Shepherd.
Note: It is necessary to use a GSR biofeedback monitor to do Meta-Programming. The further Parts (II-IV) will be supplied after each of the following instalments.
Click here to Explore Your Highest Spiritual Potential ...
Health and Fitness Tips : Get Fit and Stay Fit
Pay attention to what you eat.
With so many wonderful restaurants, trying new dishes is exciting and fun.
However, several foods are responsible for up to 90% of all allergy problems.
If you notice after eating certain foods you suffer from headaches, upset stomach, or other problems, make note, you could be having an allergic reaction.
The foods most likely the problem include eggs, milk, peanuts, tree nuts, soy, shellfish, and fish.
For children, the common foods include cow's milk, soy, eggs, and wheat.
Could the food you eat be causing you problems ?
Do you class yourself as having a 'cast iron' digestive system ? Or do you seem to have digestive problems after eating certain foods?
Much research has been carried out on foods and there is a belief in certain quarters that certain foods, eaten together, could be the cause of many potential dietary problems.
Of course, the reasons for dietary problems can be complex, but since we are organic beings, should we not be aware that eating foods, in any order, might just be the cause, or at least, part cause, of any health or dietary problems?
When you eat your food, your body has to digest it, but have you ever stopped to think whether different food combinations may be harder to digest than others?
Eating a large meal can make some people sleepy and lethargic (something a lot of us feel like at Christmas, after the Christmas day meal!). More interestingly, eating a smaller meal, for example, a sandwich, can create a similar effect, especially if it contained a protein filling. (A lazy British Earl with the surname of Sandwich invented this ubiquitous snack. He was not a dietician!)
This tiredness or lethargy after eating a meal is your body 'shutting down' while it concentrates on digesting the food (forget the Christmas alcohol for the moment).
But what happens when we are reasonably healthy and we eat, say a cheese sandwich or two ?
For some, there may be nothing noticeable. But there may be some people out there that wonder why they get indigestion, or feel tired, after a reasonably small lunch, and cannot figure out why.
More surprisingly, it has been shown that some people's allergies show improvement when food is eaten in a certain (correct?) order.
Why are so many babies intolerant to milk ? Milk is extremely hard to digest! You may think that your digestive system is not affected by milk, but are you 100% certain of this?
Some children suffer from Eczema in their early childhood, and then find that they 'grow out' of it. Later in life they then suffer from something else, like asthma. Could this just be a result of food intolerance over a long period of time?
Many people suffer from various health problems due to their body being unable to function as well as it should. Could part of this be due to unseen digestive problems ? Could your body be less efficient if it has difficulty in digesting the food that it is given? Could your health start to improve if you changed your eating habits?
Eating a mixture of foods, that may not be 'perfect partners', might not show an immediate adverse effect.
Medical problems aside, do you know whether your everyday diet is helping your body, or hindering it? Muesli, Brown bread, Healthy salads are all supposed to be healthy foods, but they can still make you tired! Why is this?
Although your diet may not be one of the 'High protein or 'High fibre' varieties, and you might believe you have a healthy balanced diet, could you still be eating your choice of foods in such a way that it is making digestion difficult for you?
We are what we eat. It seems that we may have to watch how we eat it.
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