Categories
Food 

How Many Calories Do I Need to Lose Weight?

How Many Calories Do I Need to Lose Weight?
How Many Calories Do I Need to Lose Weight?

Calorie is the measurement of energy. Every human being needs a certain amount of calories to survive. Calories play a vital role in determining the body weight of an individual. People strive hard to lose weight by consuming fewer calories. But there is no need to try anything hard; you can achieve weight loss just by understanding your daily calorie need and how much calorie you intake every day. You need to get an idea of your daily food requirement based on your lifestyle and eating habits.

It is recommended to take 1200 to 1500 calories per day to lose weight. This amount of calorie intake is very much necessary to maintain a healthy body and it works well for weight loss. You may continue this diet plan for few months but it becomes really difficult to follow the procedure forever. The only key is to maintain take highly nutritious foods and maintain a healthy diet.

People never eat the same amount of calories they burn. They may have fewer calories because of not eating enough or more calories by eating too much. If you really want to lose weight, try to eat less calories that you burn so that your body will burn stored fat resulting in weight loss. If you wish to maintain your weight, try to figure out the amount of calorie you can burn and eat the same amount every day.

Estimate your Daily Energy requirements

The calorie calculator helps you to understand how many calories you need each day. You can find calorie calculators online and make use of them to estimate your daily calorie needs. You need to burn the extra calories to lose weight.

Calculate your Basal Metabolic Rate (BMR)

BMR is very important in determining the amount of calories you need to maintain, lose or gain weight. It helps in estimating overall metabolic rate and is usually determined by various factors like genetics, gender, age, height, weight and your physical activity level.

The very simple formulae for calculating BMR is to multiply your total body weight by 10. For example, if your weight is 120 lbs, your BMR is 1200 calories per day.

There are some other formulas as well to calculate BMR

Harris – Benedict formula:

This calculates BMR based on total body weight, height, age and gender. But, this formula may underestimate the daily calorie needs for highly muscular people and it may over estimate calorie needs for over fat people.

The standard formula to calculate BMR for men is

BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

The standard formula to calculate BMR for women is

BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

For Example,

You are a male,

You are 30 years old

You are 5’8″ tall (177 cm)

You are 154 lbs (70 kgs)

Your BMR = 66 + 959 + 885 – 204 = 1706 calories per day

Now you know your BMR, but BMR does not include the amount of calorie from activity level. You have to determine your total energy expenditure (amount of calories you burn every day) by multiplying BMR with different activity levels.

There are several activity levels as follows:

Sedentary

– No exercise or no physical activity involved. This is calculated as BMR x 1.2

Lightly active

– Very light exercise. This is calculated as BMR x 1.375

Moderately active

– Moderate exercise. This is calculated as BMR x 1.55

Very active

— Hard core exercise. This is calculated as BMR x 1.725

Extremely active

— Involved in sports, hard daily work outs etc. This is calculated as BMR x 1.9

Now as per the above example, your BMR is 1706 calories per day. If your activity level is “Moderately active”, Your Total Energy expenditure is calculated as 1.55 x 1706 = 2644.3 calories per day.

Katch-McArdle formula:

This calculates BMR based on lean body Mass and hence it is more accurate. This doesn’t have separate formulas for Men and Women.

BMR = 370 + (21.6 X Lean Mass in KG)

** This formula applies to both Men and Women***

For Example,

You are a male,

You are 30 years old

You are 5’8″ tall (177 cm)

You are 154 lbs (70 kgs)

Your BMR = 370 + (21.6 X 70) = 1882 calories per day

Multiply the activity level factor with BMR to determine Total Energy expenditure

If your activity level is “Moderately active”, Your Total Energy Expenditure is 1.55 x 1882 = 2917.1 calories per day.

Activity diary

Use an activity diary to track your weight loss program results. Keep a goal and monitor the results periodically. As an example, If you are 75 kgs (approx 165.3 lbs) in June month and you want to shed 10 kgs (approx 22 lbs) in 2 months (i.e., by August), track the progress of your goal in activity diary. Make a note of all the activities you do during this period. Include the details of food you eat, drink, exercise etc and analyse the results every week. You can definitely feel the difference in two months. Activity diary is very useful for weight management.

Do not hurt yourself to burn the calories that are already stored in your body. Practise light exercises like jogging, walking etc to burn extra fat.

Calorie is the measurement of energy. Every human being needs a certain amount of calories to survive. Calories play a vital role in determining the body weight of an individual. People strive hard to lose weight by consuming fewer calories. But there is no need to try anything hard; you can achieve weight loss just by understanding your daily calorie need and how much calorie you intake every day. You need to get an idea of your daily food requirement based on your lifestyle and eating habits.

It is recommended to take 1200 to 1500 calories per day to lose weight. This amount of calorie intake is very much necessary to maintain a healthy body and it works well for weight loss. You may continue this diet plan for few months but it becomes really difficult to follow the procedure forever. The only key is to maintain take highly nutritious foods and maintain a healthy diet.

People never eat the same amount of calories they burn. They may have fewer calories because of not eating enough or more calories by eating too much. If you really want to lose weight, try to eat less calories that you burn so that your body will burn stored fat resulting in weight loss. If you wish to maintain your weight, try to figure out the amount of calorie you can burn and eat the same amount every day.

Estimate your Daily Energy requirements

The calorie calculator helps you to understand how many calories you need each day. You can find calorie calculators online and make use of them to estimate your daily calorie needs. You need to burn the extra calories to lose weight.

Calculate your Basal Metabolic Rate (BMR)

BMR is very important in determining the amount of calories you need to maintain, lose or gain weight. It helps in estimating overall metabolic rate and is usually determined by various factors like genetics, gender, age, height, weight and your physical activity level.

The very simple formulae for calculating BMR is to multiply your total body weight by 10. For example, if your weight is 120 lbs, your BMR is 1200 calories per day.

There are some other formulas as well to calculate BMR

Harris – Benedict formula:

This calculates BMR based on total body weight, height, age and gender. But, this formula may underestimate the daily calorie needs for highly muscular people and it may over estimate calorie needs for over fat people.

The standard formula to calculate BMR for men is

BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

The standard formula to calculate BMR for women is

BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

For Example,

You are a male,

You are 30 years old

You are 5’8″ tall (177 cm)

You are 154 lbs (70 kgs)

Your BMR = 66 + 959 + 885 – 204 = 1706 calories per day

Now you know your BMR, but BMR does not include the amount of calorie from activity level. You have to determine your total energy expenditure (amount of calories you burn every day) by multiplying BMR with different activity levels.

There are several activity levels as follows:

Sedentary

– No exercise or no physical activity involved. This is calculated as BMR x 1.2

Lightly active

– Very light exercise. This is calculated as BMR x 1.375

Moderately active

– Moderate exercise. This is calculated as BMR x 1.55

Very active

— Hard core exercise. This is calculated as BMR x 1.725

Extremely active

— Involved in sports, hard daily work outs etc. This is calculated as BMR x 1.9

Now as per the above example, your BMR is 1706 calories per day. If your activity level is “Moderately active”, Your Total Energy expenditure is calculated as 1.55 x 1706 = 2644.3 calories per day.

Katch-McArdle formula:

This calculates BMR based on lean body Mass and hence it is more accurate. This doesn’t have separate formulas for Men and Women.

BMR = 370 + (21.6 X Lean Mass in KG)

** This formula applies to both Men and Women***

For Example,

You are a male,

You are 30 years old

You are 5’8″ tall (177 cm)

You are 154 lbs (70 kgs)

Your BMR = 370 + (21.6 X 70) = 1882 calories per day

Multiply the activity level factor with BMR to determine Total Energy expenditure

If your activity level is “Moderately active”, Your Total Energy Expenditure is 1.55 x 1882 = 2917.1 calories per day.

Activity diary

Use an activity diary to track your weight loss program results. Keep a goal and monitor the results periodically. As an example, If you are 75 kgs (approx 165.3 lbs) in June month and you want to shed 10 kgs (approx 22 lbs) in 2 months (i.e., by August), track the progress of your goal in activity diary. Make a note of all the activities you do during this period. Include the details of food you eat, drink, exercise etc and analyse the results every week. You can definitely feel the difference in two months. Activity diary is very useful for weight management.

Do not hurt yourself to burn the calories that are already stored in your body. Practise light exercises like jogging, walking etc to burn extra fat.

http://ezinearticles.com/expert/Brendon_Fletcher/452837

Categories
Food 

How to Realize the Reasons to Eat Healthy

How to Realize the Reasons to Eat Healthy
How to Realize the Reasons to Eat Healthy

Nowadays staying fit and healthy is important for each and every one of us without any exception. It has become the necessity of human life in the modern times. This issue is considered and taken seriously not only by females but also by men and is not limited to any society but is becoming the concern for the world at large.

However there are majority of individuals, our teenagers topping in this category, who are not in the habit of eating healthy diet. How to realize the reasons to eat healthy is the main question.

Numerous reasons can be accounted as the reasons for eating healthy food but some of the most illuminating are discussed here:

o    By having a healthy diet, the person will look fit and he himself will feel good. Even in the hectic everyday schedule looking good is becoming pre-requisite for any work even if it means going to work, party or even strolling outside your home.

o    It reduces all the fats in the body and also works for a healthier and glowing skin. The injurious effects and the dangers of high cholesterol level and fats are no longer a secret. The whole world is aware of the harms of increasing fats in their bodies. Hence due care must be taken in choosing your diet.

o    A balanced diet also works against any kind of diseases present in the body. A proper nutritious diet will furnish you with the calories and the nutrition necessary for your body. These in turn would strengthen the immune system of the body giving you protection and shield from many diseases like infections.

o    Without any shadow of doubt proper and healthy diet will equip you better energy so that you can face your everyday challenges in a better fashion. The working of your mind also depends on the body conditions. A tired body can’t solve any problem for a fact.

o    Another benefit resulting indirectly from eating healthily is that you might inspire someone else into following your healthy diet routine. No matter what anyone says but all of us search for source of inspirations I our everyday life.

o    Proper exercises and physical training along with a healthy diet reduces the stress level which is the concern of today for everyone. 

Nowadays staying fit and healthy is important for each and every one of us without any exception. It has become the necessity of human life in the modern times. This issue is considered and taken seriously not only by females but also by men and is not limited to any society but is becoming the concern for the world at large.

However there are majority of individuals, our teenagers topping in this category, who are not in the habit of eating healthy diet. How to realize the reasons to eat healthy is the main question.

Numerous reasons can be accounted as the reasons for eating healthy food but some of the most illuminating are discussed here:

o    By having a healthy diet, the person will look fit and he himself will feel good. Even in the hectic everyday schedule looking good is becoming pre-requisite for any work even if it means going to work, party or even strolling outside your home.

o    It reduces all the fats in the body and also works for a healthier and glowing skin. The injurious effects and the dangers of high cholesterol level and fats are no longer a secret. The whole world is aware of the harms of increasing fats in their bodies. Hence due care must be taken in choosing your diet.

o    A balanced diet also works against any kind of diseases present in the body. A proper nutritious diet will furnish you with the calories and the nutrition necessary for your body. These in turn would strengthen the immune system of the body giving you protection and shield from many diseases like infections.

o    Without any shadow of doubt proper and healthy diet will equip you better energy so that you can face your everyday challenges in a better fashion. The working of your mind also depends on the body conditions. A tired body can’t solve any problem for a fact.

o    Another benefit resulting indirectly from eating healthily is that you might inspire someone else into following your healthy diet routine. No matter what anyone says but all of us search for source of inspirations I our everyday life.

o    Proper exercises and physical training along with a healthy diet reduces the stress level which is the concern of today for everyone. 

http://ezinearticles.com/expert/Outarow_Chuong/168404

Categories
Food 

How to Preform Self-Hypnosis to Lose Weight

How to Preform Self-Hypnosis to Lose Weight
How to Preform Self-Hypnosis to Lose Weight

Today obesity is at the highest levels it has ever been in the United States. The land of the free is the first nation in history to have problems not because of too little food, but actually having to much food. The mass availability of food in places such as fast food restaurants, mega-grocery stores, pre-packaged goods and other restaurants make for an incredible amount of temptation. When you factor in the chemicals added to food to make them taste incredible and become addictive, the consumer is really at a disadvantage in not become addicted to the food system. The high amounts of processed sugar not only make the food attractive and unhealthy, but also increase and promote hunger. The food you eat actually can make you hungrier than you were before due to the chemicals placed in processed foods. With so much working to keep you coming back and eating more unhealthy food, only those with incredible motivation and discipline can remain at healthy levels. Many Americans lack this motivation and are at a loss of how to gain this motivation. The easy answer is to find the motivation from within. This is much easier said than done using conventional methods. Just telling yourself in a conscious state you will eat healthier does very little as you drive by a McDonald’s and find yourself hungry for the seventh time today.

Hypnosis and specifically for the purpose of this article, self-hypnosis, is an amazing way to seed this motivation and come away with an iron clad discipline and healthy lifestyle. Most, if not all, hypnosis experts will agree that even going to a hypnotist still is just self-hypnotism. THe hypnotist’s voice is merely the vehicle designed to get you into the state to hypnotic relaxation. There are four levels of brain activity each with different cycles and so forth. Without going into too much detail, hypnotism happens in-between the second and third brain state. If you have ever driven a car somewhere and then at the end of the trip have forgotten the details of the trip, this is a type of hypnotic trance. You allow for your subconscious and unconscious mind to take over and allow for your conscious mind to relax. This relaxing of the conscious mind is incredibly important for self-hypnosis. In your brain is something called a critical factor. This process out all information you deem to be untrue. If you are a smoker you may think every time you get into a car you have to smoke or you will go insane. This is not actually the case for most smokers, but yet they still feel as if it is true. Anyone telling them it is not will be negatively viewed due to the critical factor blocking the statement that they don’t need to smoke as invalid.

The first way to lower the critical factor is to mention a lot of yes statements such as where you are, what you are doing, what you like, what your name is. At this point your brain will be thinking yes, yes, yes, yes and after a while you can throw a maybe into the equation such as you don’t need to eat McDonald’s every day. Before this you must completely allow for yourself to relax. Some people can do this naturally. Try staring at a spot on the wall for a while as you sit in a chair. After a few seconds your eyes will fatigue. As you notice this occurring, allow for your eyes to close and think of yourself in the most relaxing place you have ever been. First focus on yourself in the place and then imagine the feeling of relaxation you have there. Imagine the feeling of relaxation rushing over your body and as it does your muscles become relaxed. Then as you continue to do this, think in your head about the goals you want to accomplish such as working out frequently and eating only healthy foods. Reinforce this by using positive words for each action. For instance say in your head if you eat healthy foods you will feel amazing and have so much energy to accomplish your goals in life. The healthy food will taste so good because your body knows that it needs healthy food. Then allow for your eyes to open after you have said all of this. After a week of doing this once or twice a day you should notice your motivation to be incredibly strong in comparison to where it was just a week prior.

Today obesity is at the highest levels it has ever been in the United States. The land of the free is the first nation in history to have problems not because of too little food, but actually having to much food. The mass availability of food in places such as fast food restaurants, mega-grocery stores, pre-packaged goods and other restaurants make for an incredible amount of temptation. When you factor in the chemicals added to food to make them taste incredible and become addictive, the consumer is really at a disadvantage in not become addicted to the food system. The high amounts of processed sugar not only make the food attractive and unhealthy, but also increase and promote hunger. The food you eat actually can make you hungrier than you were before due to the chemicals placed in processed foods. With so much working to keep you coming back and eating more unhealthy food, only those with incredible motivation and discipline can remain at healthy levels. Many Americans lack this motivation and are at a loss of how to gain this motivation. The easy answer is to find the motivation from within. This is much easier said than done using conventional methods. Just telling yourself in a conscious state you will eat healthier does very little as you drive by a McDonald’s and find yourself hungry for the seventh time today.

Hypnosis and specifically for the purpose of this article, self-hypnosis, is an amazing way to seed this motivation and come away with an iron clad discipline and healthy lifestyle. Most, if not all, hypnosis experts will agree that even going to a hypnotist still is just self-hypnotism. THe hypnotist’s voice is merely the vehicle designed to get you into the state to hypnotic relaxation. There are four levels of brain activity each with different cycles and so forth. Without going into too much detail, hypnotism happens in-between the second and third brain state. If you have ever driven a car somewhere and then at the end of the trip have forgotten the details of the trip, this is a type of hypnotic trance. You allow for your subconscious and unconscious mind to take over and allow for your conscious mind to relax. This relaxing of the conscious mind is incredibly important for self-hypnosis. In your brain is something called a critical factor. This process out all information you deem to be untrue. If you are a smoker you may think every time you get into a car you have to smoke or you will go insane. This is not actually the case for most smokers, but yet they still feel as if it is true. Anyone telling them it is not will be negatively viewed due to the critical factor blocking the statement that they don’t need to smoke as invalid.

The first way to lower the critical factor is to mention a lot of yes statements such as where you are, what you are doing, what you like, what your name is. At this point your brain will be thinking yes, yes, yes, yes and after a while you can throw a maybe into the equation such as you don’t need to eat McDonald’s every day. Before this you must completely allow for yourself to relax. Some people can do this naturally. Try staring at a spot on the wall for a while as you sit in a chair. After a few seconds your eyes will fatigue. As you notice this occurring, allow for your eyes to close and think of yourself in the most relaxing place you have ever been. First focus on yourself in the place and then imagine the feeling of relaxation you have there. Imagine the feeling of relaxation rushing over your body and as it does your muscles become relaxed. Then as you continue to do this, think in your head about the goals you want to accomplish such as working out frequently and eating only healthy foods. Reinforce this by using positive words for each action. For instance say in your head if you eat healthy foods you will feel amazing and have so much energy to accomplish your goals in life. The healthy food will taste so good because your body knows that it needs healthy food. Then allow for your eyes to open after you have said all of this. After a week of doing this once or twice a day you should notice your motivation to be incredibly strong in comparison to where it was just a week prior.

http://ezinearticles.com/expert/Marc_Gary_Greenberg/1684969

Categories
Food 

What Everybody Ought to Know About Food Additives

What Everybody Ought to Know About Food Additives
What Everybody Ought to Know About Food Additives

Every day we are bombarded with information about food products that are healthy, all natural, have no artificial ingredients, no preservatives, low fat, no fat, no cholesterol, sugar free, vitamin fortified and provide 100% of your daily vitamin requirements. Are these foods as healthy as the advertising tries to make us believe they are?

Let’s look at the facts. There are more than 3000 different chemicals added to our food. The company that wants to produce the chemicals or use the chemicals in the foods they produce usually does the testing for safety. Safety testing has only been done for individual additives, not for combinations of additives. Nobody knows the effects of the many different additives used in the thousands of different combinations. To make matters worse, because of political pressure, the FDA allows manufacturers to add small amounts of cancer-causing substances to our food. So, not only are many of our foods not healthy, they’re unsafe.

The FDA has even approved, as safe, additives it has known to be unsafe. Take, for example, Olestra, the fat substitute which was approved by the FDA over the objections of many leading food scientists. Olestra can cause diarrhea, abdominal cramping and may even contribute to cancer, heart disease and blindness. Foods containing Olestra must have a warning label on the package.

Then there’s the artificial sweetener aspartame, also known as Nutrasweet. Aspartame was approved and claimed safe by a specially appointed FDA Commissioner after his own Board of Inquiry that investigated aspartame claimed it unsafe. Aspartame can cause birth defects, central nervous system disturbances, menstrual difficulties, brain damage in phenylketonurics, seizures, death and a long list of other reactions too numerous to mention. It may cause irreversible health damage over the long term.

Fats are another story. A certain amount of the right kind of fat is necessary for your nervous system, your immune system, the formation of cell membranes, and the absorption of the fat-soluble vitamins. The problem is that over 90% of the food produced today contain hydrogenated or partially hydrogenated oil, which contributes to heart disease, elevated cholesterol and triglycerides, non-insulin dependent diabetes and cancer. Research even shows an association between attention deficit disorder and hydrogenated oils.

The next time you grocery shop, look at the label of every item before you buy. Unless you already buy all organic and natural foods, almost every item you pick up will contain hydrogenated or partially hydrogenated oils. Instead, choose products that say no hydrogenated oils. Use raw organic butter instead of margarine, and extra virgin olive oil, coconut oil or flaxseed oil (flaxseed oil should never be heated).

If you’re eating more chicken, turkey and fish, because it’s healthier, you may be surprised to learn that sliced chicken and turkey from the deli contains nitrites. And nitrites cause cancer. Nitrites are found in almost all processed meats, including luncheon meats, hot dogs, sausages and bacon. Then there’s tuna, a healthy choice if it only contains tuna and water and is only eaten occasionally. But, most tuna contains broth or hydrolyzed vegetable protein, which contain MSG. And MSG is not required to be listed on the label because it is an ingredient in the broth, not directly added to the tuna. This is the way food manufacturers hide MSG in the food they produce. And hidden MSG can be a very serious problem to those who are sensitive to it. MSG can cause a wide variety of symptoms including migraines, numbness and tingling, asthma, seizures, diarrhea, panic attacks and heart problems.

Other sources of hidden MSG include autolyzed yeast, boullion, stock, malt extract, malt flavoring, barley malt, maltodextrin, natural flavors, pectin, seasonings, carrageenan, soy sauce, soy protein, whey protein, anything enzyme modified, fermented, protein fortified, or ultrapasteurized, fast foods, chips, condiments, salad dressings, lunch meats, sausages and soups. In fact, most processed foods contain MSG according to Kathleen Schwartz of the nonprofit group NoMSG.

So, buyer beware! Even if the label says “all natural ingredients” and “no preservatives,” the product could contain harmful additives. So, how do you know which foods are really safe to eat? You need to read the labels and know how to interpret the information on the label.

Here’s a few hints on what to eat and what to avoid: Eat fresh fruits and vegetables, whole grains, good quality protein and healthy fats. Avoid these additives:

Aspartame or Nutrasweet

Saccharin

MSG and Free Glutamates

Artificial colorings

Nitrites and Nitrates

Caffeine

BHA and BHT

Brominated vegetable oil or BVO

Olestra or Olean

Sulfites

Here’s a general rule of thumb: If the list of ingredients is long, there are probably a lot of chemical additives in the product, and you’re risking your health by eating it. If the list of ingredients is short, it may or may not have harmful additives in it, so you need to read the label carefully before you purchase it.

Dr. Christine Farlow has made it easy for you to identify which additives are harmful and which are not. In her handy pocket-sized book, FOOD ADDITIVES: A Shopper’s Guide To What’s Safe & What’s Not, now in its 2004 revised edition, she classifies 800 commonly used food additives according to safety, whether they may cause allergic reactions and if they are Generally Recognized As Safe (GRAS) by the FDA. In just seconds, you can find out if an additive in the food you’re buying is harmful to your health. It’s clear, concise and easy to use. Make this book your constant grocery shopping companion and you’ll never again wonder about the safety of the ingredients listed on the package. You’ll know.

Every day we are bombarded with information about food products that are healthy, all natural, have no artificial ingredients, no preservatives, low fat, no fat, no cholesterol, sugar free, vitamin fortified and provide 100% of your daily vitamin requirements. Are these foods as healthy as the advertising tries to make us believe they are?

Let’s look at the facts. There are more than 3000 different chemicals added to our food. The company that wants to produce the chemicals or use the chemicals in the foods they produce usually does the testing for safety. Safety testing has only been done for individual additives, not for combinations of additives. Nobody knows the effects of the many different additives used in the thousands of different combinations. To make matters worse, because of political pressure, the FDA allows manufacturers to add small amounts of cancer-causing substances to our food. So, not only are many of our foods not healthy, they’re unsafe.

The FDA has even approved, as safe, additives it has known to be unsafe. Take, for example, Olestra, the fat substitute which was approved by the FDA over the objections of many leading food scientists. Olestra can cause diarrhea, abdominal cramping and may even contribute to cancer, heart disease and blindness. Foods containing Olestra must have a warning label on the package.

Then there’s the artificial sweetener aspartame, also known as Nutrasweet. Aspartame was approved and claimed safe by a specially appointed FDA Commissioner after his own Board of Inquiry that investigated aspartame claimed it unsafe. Aspartame can cause birth defects, central nervous system disturbances, menstrual difficulties, brain damage in phenylketonurics, seizures, death and a long list of other reactions too numerous to mention. It may cause irreversible health damage over the long term.

Fats are another story. A certain amount of the right kind of fat is necessary for your nervous system, your immune system, the formation of cell membranes, and the absorption of the fat-soluble vitamins. The problem is that over 90% of the food produced today contain hydrogenated or partially hydrogenated oil, which contributes to heart disease, elevated cholesterol and triglycerides, non-insulin dependent diabetes and cancer. Research even shows an association between attention deficit disorder and hydrogenated oils.

The next time you grocery shop, look at the label of every item before you buy. Unless you already buy all organic and natural foods, almost every item you pick up will contain hydrogenated or partially hydrogenated oils. Instead, choose products that say no hydrogenated oils. Use raw organic butter instead of margarine, and extra virgin olive oil, coconut oil or flaxseed oil (flaxseed oil should never be heated).

If you’re eating more chicken, turkey and fish, because it’s healthier, you may be surprised to learn that sliced chicken and turkey from the deli contains nitrites. And nitrites cause cancer. Nitrites are found in almost all processed meats, including luncheon meats, hot dogs, sausages and bacon. Then there’s tuna, a healthy choice if it only contains tuna and water and is only eaten occasionally. But, most tuna contains broth or hydrolyzed vegetable protein, which contain MSG. And MSG is not required to be listed on the label because it is an ingredient in the broth, not directly added to the tuna. This is the way food manufacturers hide MSG in the food they produce. And hidden MSG can be a very serious problem to those who are sensitive to it. MSG can cause a wide variety of symptoms including migraines, numbness and tingling, asthma, seizures, diarrhea, panic attacks and heart problems.

Other sources of hidden MSG include autolyzed yeast, boullion, stock, malt extract, malt flavoring, barley malt, maltodextrin, natural flavors, pectin, seasonings, carrageenan, soy sauce, soy protein, whey protein, anything enzyme modified, fermented, protein fortified, or ultrapasteurized, fast foods, chips, condiments, salad dressings, lunch meats, sausages and soups. In fact, most processed foods contain MSG according to Kathleen Schwartz of the nonprofit group NoMSG.

So, buyer beware! Even if the label says “all natural ingredients” and “no preservatives,” the product could contain harmful additives. So, how do you know which foods are really safe to eat? You need to read the labels and know how to interpret the information on the label.

Here’s a few hints on what to eat and what to avoid: Eat fresh fruits and vegetables, whole grains, good quality protein and healthy fats. Avoid these additives:

Aspartame or Nutrasweet

Saccharin

MSG and Free Glutamates

Artificial colorings

Nitrites and Nitrates

Caffeine

BHA and BHT

Brominated vegetable oil or BVO

Olestra or Olean

Sulfites

Here’s a general rule of thumb: If the list of ingredients is long, there are probably a lot of chemical additives in the product, and you’re risking your health by eating it. If the list of ingredients is short, it may or may not have harmful additives in it, so you need to read the label carefully before you purchase it.

Dr. Christine Farlow has made it easy for you to identify which additives are harmful and which are not. In her handy pocket-sized book, FOOD ADDITIVES: A Shopper’s Guide To What’s Safe & What’s Not, now in its 2004 revised edition, she classifies 800 commonly used food additives according to safety, whether they may cause allergic reactions and if they are Generally Recognized As Safe (GRAS) by the FDA. In just seconds, you can find out if an additive in the food you’re buying is harmful to your health. It’s clear, concise and easy to use. Make this book your constant grocery shopping companion and you’ll never again wonder about the safety of the ingredients listed on the package. You’ll know.

http://ezinearticles.com/expert/Christine_Farlow/378

Categories
Food 

7 Tips To Treat PCOS With A Proper Diet

7 Tips To Treat PCOS With A Proper Diet
7 Tips To Treat PCOS With A Proper Diet

Many women suffer from weight issues and wish to lose a few kilos to look beautiful and to stay healthy. This excess weight becomes a curse, if a woman is suffering PCOS problem.

PCOS or polycystic ovarian syndrome is the most widely recognized endocrine issues in females who are in their fertile age, and it affects roughly 5% to 10% of women.

PCOS is a problem which influences a woman both physically and emotionally. Also, because of the way that it can cause infertility, females have a tendency to be turned out anxious and depressed. Females having polycystic ovarian syndrome are said to be in danger of getting affected from diabetes, heart diseases and hypertension.

The best four lifestyle changes that you have to include in your own life when you have this syndrome are:

  • Eating a healthy, balanced diet
  • Exercising regularly
  • Trying to lose weight
  • Staying away from the causes of stress and anxiety.

Here are a few other important aspects that you need to follow, if you want to end your PCOS problem through proper dieting.

  1. Maintain a good balance between your daily intake of carbohydrates and proteins. By balancing these nutrition intakes, you can easily avoid insulin imbalances, subsequently expanding your fertility power. Picking the kind of sugars that you eat is crucial. It is vital that you pick whole grain, or sprouted grain items since these are rich in fibre and protein.
  2. Eat low glycemic index foods. These are carbohydrates, which digest gradually in the body. Foods that you need to stay away from including sugary and starchy items like white bread products, white potatoes, jams, scones, syrups, sugar, pasta and pancakes.
  3. Work on eating a high fibre diet. PCOS and slimming down with fibre help in two different ways. To start with, it helps by backing off the digestion of sugars in the body. Secondly, it helps by expelling abundance estrogens from the body, which can get your hormones to normal levels.
  4. Try not to start eating less. It is exceptionally prescribed that you eat five small meals every day. Eating at regular intervals will prevent the negative effects and will balance the digestion of the body. However, don’t eat excessively.
  5. Incorporate fatty acids in your diet every day. Eating nourishments containing these fatty acids help to get in shape, deliver balanced hormones and make a solid environment for pregnancy.
  6. Do daily exercise. It is suggested that you practice for 30 minutes for at least five times each week since this enhances your insulin sensitivity, and builds your digestion, enabling you to shed off excess weight.
  7. Quit drinking excessive amount of coffee. This needs to be done because coffee is rich in caffeine, which increases the levels of estrogen. It is vital that you begin stopping coffee since this can disturb your health situation.

PCOS treatment is connected with eating the correct sort of foods together with appropriate exercise to keep your brain and body in a solid condition.

Visit the most renowned gynecologists to know more about polycystic ovarian syndrome. Remember, better knowledge about this problem will help you to recover and to increase the chance of your pregnancy.

Many women suffer from weight issues and wish to lose a few kilos to look beautiful and to stay healthy. This excess weight becomes a curse, if a woman is suffering PCOS problem.

PCOS or polycystic ovarian syndrome is the most widely recognized endocrine issues in females who are in their fertile age, and it affects roughly 5% to 10% of women.

PCOS is a problem which influences a woman both physically and emotionally. Also, because of the way that it can cause infertility, females have a tendency to be turned out anxious and depressed. Females having polycystic ovarian syndrome are said to be in danger of getting affected from diabetes, heart diseases and hypertension.

The best four lifestyle changes that you have to include in your own life when you have this syndrome are:

  • Eating a healthy, balanced diet
  • Exercising regularly
  • Trying to lose weight
  • Staying away from the causes of stress and anxiety.

Here are a few other important aspects that you need to follow, if you want to end your PCOS problem through proper dieting.

  1. Maintain a good balance between your daily intake of carbohydrates and proteins. By balancing these nutrition intakes, you can easily avoid insulin imbalances, subsequently expanding your fertility power. Picking the kind of sugars that you eat is crucial. It is vital that you pick whole grain, or sprouted grain items since these are rich in fibre and protein.
  2. Eat low glycemic index foods. These are carbohydrates, which digest gradually in the body. Foods that you need to stay away from including sugary and starchy items like white bread products, white potatoes, jams, scones, syrups, sugar, pasta and pancakes.
  3. Work on eating a high fibre diet. PCOS and slimming down with fibre help in two different ways. To start with, it helps by backing off the digestion of sugars in the body. Secondly, it helps by expelling abundance estrogens from the body, which can get your hormones to normal levels.
  4. Try not to start eating less. It is exceptionally prescribed that you eat five small meals every day. Eating at regular intervals will prevent the negative effects and will balance the digestion of the body. However, don’t eat excessively.
  5. Incorporate fatty acids in your diet every day. Eating nourishments containing these fatty acids help to get in shape, deliver balanced hormones and make a solid environment for pregnancy.
  6. Do daily exercise. It is suggested that you practice for 30 minutes for at least five times each week since this enhances your insulin sensitivity, and builds your digestion, enabling you to shed off excess weight.
  7. Quit drinking excessive amount of coffee. This needs to be done because coffee is rich in caffeine, which increases the levels of estrogen. It is vital that you begin stopping coffee since this can disturb your health situation.

PCOS treatment is connected with eating the correct sort of foods together with appropriate exercise to keep your brain and body in a solid condition.

Visit the most renowned gynecologists to know more about polycystic ovarian syndrome. Remember, better knowledge about this problem will help you to recover and to increase the chance of your pregnancy.

http://ezinearticles.com/expert/Swati_Desai/2404293

Categories
Food 

7 Tips For Super Health

7 Tips For Super Health
7 Tips For Super Health

What is real health and how do we get there? Getting down to your target weight, exercising every day, eating a balanced diet – is that health? Here are 7 Super Health tips that I’ve gained from my health journey.

Super Health Tip # 1 – Become Your Own Doctor – Get a 2nd Opinion – Your Own. Three critical facts about today’s doctors. First, they have little, if any, training in nutrition, or how to prevent or cure diseases. Second, they treat your symptoms, not the cause, and third, statistics show that 94% of them get paid for prescribing drugs. 3 good reasons for a 2nd opinion.

Super Health Tip # 2 – Balance is Critical. A stool Has 3 Legs – just one or two and you fall over. What you eat determines 70% of your health. Exercise determines 20% – do something. Your health environment, both internally, the way you think and feel, and externally, your social network, is 10%.

Super Health Tip # 3 – Discover Super Foods. Whole foods provide better nutrition, more energy, and build a stronger immune system. Eat whole grains and seeds in cereals and breads, and wheat germ, bran and brewers yeast. Eat fruits and vegetables and drink green smoothies, fruit smoothies with 2 or 3 green veggies added. I have my green smoothie recipe on my site.

Super Health Tip # 4 – Invest In You. You educate yourself, spend thousands on your home and cars. Invest in your body – for the best results over your lifetime. Take nutrition courses – read some health books. Learn what builds health and what causes degenerative diseases (tip: it’s what you eat). Read The China Study to revolutionize your life.

Super Health Tip # 5 – Discipline Yourself – No-one Else Can. Become a closet health nut year by year. Don’t broadcast it – live it. Many people care more about their cars than their body – and spend more time planning their vacations than they do caring for the temple they live in. Don’t be one of them. Incorporate what you learn into your lifestyle.

Super Health Tip # 6 – Health is a Journey. Your body is miraculously resilient. You can recover from obesity, alcoholism, drug addiction, and from abusing your body. Your health is always determined by what you do in the previous 3 months of your life. Commit to and become healthier, and live into your 80s and 90s, and even 100s with joy, zest, and bounding energy.

Super Health Tip # 7 – Become a 95% Vegetarian. The evidence is now conclusive. The fat, cholesterol, triglycerides, and carcinogenic protein from meat and dairy products clogs us up, restricts our blood flow, decreases the oxygen to our cells, makes us sluggish, causes high blood pressure, high cholesterol, heart disease and cancer. Cut out 95% of meat and dairy. Fruits, vegetables and grains taste heavenly when your tongue isn’t filtering them through layers of fat, grease, salt, and sugar. The sensational Eating DVD documents it all.

by Terry Kent, founder of The Health and Nutrition Center

To your health,

What is real health and how do we get there? Getting down to your target weight, exercising every day, eating a balanced diet – is that health? Here are 7 Super Health tips that I’ve gained from my health journey.

Super Health Tip # 1 – Become Your Own Doctor – Get a 2nd Opinion – Your Own. Three critical facts about today’s doctors. First, they have little, if any, training in nutrition, or how to prevent or cure diseases. Second, they treat your symptoms, not the cause, and third, statistics show that 94% of them get paid for prescribing drugs. 3 good reasons for a 2nd opinion.

Super Health Tip # 2 – Balance is Critical. A stool Has 3 Legs – just one or two and you fall over. What you eat determines 70% of your health. Exercise determines 20% – do something. Your health environment, both internally, the way you think and feel, and externally, your social network, is 10%.

Super Health Tip # 3 – Discover Super Foods. Whole foods provide better nutrition, more energy, and build a stronger immune system. Eat whole grains and seeds in cereals and breads, and wheat germ, bran and brewers yeast. Eat fruits and vegetables and drink green smoothies, fruit smoothies with 2 or 3 green veggies added. I have my green smoothie recipe on my site.

Super Health Tip # 4 – Invest In You. You educate yourself, spend thousands on your home and cars. Invest in your body – for the best results over your lifetime. Take nutrition courses – read some health books. Learn what builds health and what causes degenerative diseases (tip: it’s what you eat). Read The China Study to revolutionize your life.

Super Health Tip # 5 – Discipline Yourself – No-one Else Can. Become a closet health nut year by year. Don’t broadcast it – live it. Many people care more about their cars than their body – and spend more time planning their vacations than they do caring for the temple they live in. Don’t be one of them. Incorporate what you learn into your lifestyle.

Super Health Tip # 6 – Health is a Journey. Your body is miraculously resilient. You can recover from obesity, alcoholism, drug addiction, and from abusing your body. Your health is always determined by what you do in the previous 3 months of your life. Commit to and become healthier, and live into your 80s and 90s, and even 100s with joy, zest, and bounding energy.

Super Health Tip # 7 – Become a 95% Vegetarian. The evidence is now conclusive. The fat, cholesterol, triglycerides, and carcinogenic protein from meat and dairy products clogs us up, restricts our blood flow, decreases the oxygen to our cells, makes us sluggish, causes high blood pressure, high cholesterol, heart disease and cancer. Cut out 95% of meat and dairy. Fruits, vegetables and grains taste heavenly when your tongue isn’t filtering them through layers of fat, grease, salt, and sugar. The sensational Eating DVD documents it all.

by Terry Kent, founder of The Health and Nutrition Center

To your health,

http://ezinearticles.com/expert/Terry_W._Kent/574445

Categories
Food 

Five Reasons Why You Need To Eat Fruits Everyday

Five Reasons Why You Need To Eat Fruits Everyday
Five Reasons Why You Need To Eat Fruits Everyday

The best gift that Mother Nature gives to us are fruits. They are filled with vitamins, minerals, and antioxidants, too. They can be sweet, sour, or at times bitter. They are as well varied in shapes, colors and sizes. They are, without question, healthy to eat. They can be picked directly from one’s backyard or farm and can be purchased at the supermarket for a few dollars. They exist everywhere. There’s no reason why you can’t have them now.

Now, are you ready to know the five reasons why you need to eat fruits every day? If you are, then I’m going to discuss it right now.

Full of Nutrients

They are full of nutrients, specifically vitamins and minerals. They’re packed with anti-oxidants, too. They’re excellent for your health because they naturally contain nutrients and anti-oxidants. Certain fruits provide certain nutrients, to ensure that you get the right balance and combination of nutrients, eating lots of varieties of fruits is a wise idea. You can combine bananas with other fruits such as apples, grapes, mangoes, turnips, and water melons, among others. The choice is yours.

Provide Energy

They provide energy naturally. They are energy boosters. If you desire to obtain energy the natural way, eating fruits regularly is the way to do it. Eating them before and after exercise is a great idea. With it, energy of yours is not lost no matter how hard you exercise. So, don’t forget to eat fruits if you plan to exercise today.

Good for the Skin

They are good for the skin. They after all contain lots of water and fiber. Individuals with good-looking, healthy skin are usually fruit eaters. If you want to be one of them, then do not forget to chew any kinds of fruit any minute or any time of the day. When you’re eating them on a regular basis, you’ll be ending up with clear, healthy, glowing skin. And that’s a fact.

Eliminate Certain Illnesses

They can be your natural medicines. They are free from toxic or unwanted chemicals. Thus, using them as natural medicines to certain illnesses is a fantastic idea. For instance, if you have high blood pressure or asthma and you want these illnesses to be cured the natural way, eating any types of fruit regularly is your best solution. It is through it that you’re able to redeem your old back self again, that is healthy and strong. Such strategy has been used for over a century already.

Perfect for Sleeping

They are perfect for sleeping. Bananas and nuts are the best examples of that. Mentioned fruits are termed as natural sleeping pills to some individuals. Bananas and nuts have certain elements that would help you sleep better and soundly at night. That explains why some individuals would take in bananas and nuts prior to sleeping.

Those are the five reasons why you need to eat fruits every day. I’m sure that the only thing that you want to do at the moment is to eat fruits. Am I right?

The best gift that Mother Nature gives to us are fruits. They are filled with vitamins, minerals, and antioxidants, too. They can be sweet, sour, or at times bitter. They are as well varied in shapes, colors and sizes. They are, without question, healthy to eat. They can be picked directly from one’s backyard or farm and can be purchased at the supermarket for a few dollars. They exist everywhere. There’s no reason why you can’t have them now.

Now, are you ready to know the five reasons why you need to eat fruits every day? If you are, then I’m going to discuss it right now.

Full of Nutrients

They are full of nutrients, specifically vitamins and minerals. They’re packed with anti-oxidants, too. They’re excellent for your health because they naturally contain nutrients and anti-oxidants. Certain fruits provide certain nutrients, to ensure that you get the right balance and combination of nutrients, eating lots of varieties of fruits is a wise idea. You can combine bananas with other fruits such as apples, grapes, mangoes, turnips, and water melons, among others. The choice is yours.

Provide Energy

They provide energy naturally. They are energy boosters. If you desire to obtain energy the natural way, eating fruits regularly is the way to do it. Eating them before and after exercise is a great idea. With it, energy of yours is not lost no matter how hard you exercise. So, don’t forget to eat fruits if you plan to exercise today.

Good for the Skin

They are good for the skin. They after all contain lots of water and fiber. Individuals with good-looking, healthy skin are usually fruit eaters. If you want to be one of them, then do not forget to chew any kinds of fruit any minute or any time of the day. When you’re eating them on a regular basis, you’ll be ending up with clear, healthy, glowing skin. And that’s a fact.

Eliminate Certain Illnesses

They can be your natural medicines. They are free from toxic or unwanted chemicals. Thus, using them as natural medicines to certain illnesses is a fantastic idea. For instance, if you have high blood pressure or asthma and you want these illnesses to be cured the natural way, eating any types of fruit regularly is your best solution. It is through it that you’re able to redeem your old back self again, that is healthy and strong. Such strategy has been used for over a century already.

Perfect for Sleeping

They are perfect for sleeping. Bananas and nuts are the best examples of that. Mentioned fruits are termed as natural sleeping pills to some individuals. Bananas and nuts have certain elements that would help you sleep better and soundly at night. That explains why some individuals would take in bananas and nuts prior to sleeping.

Those are the five reasons why you need to eat fruits every day. I’m sure that the only thing that you want to do at the moment is to eat fruits. Am I right?

http://ezinearticles.com/expert/G._Tatoy/911466

Categories
Food 

BODYBUILDING & "Paralysis Through Over-Analysis" or "Don't Over-Think Bodybuilding"

BODYBUILDING & "Paralysis Through Over-Analysis" or "Don’t Over-Think Bodybuilding"
BODYBUILDING & "Paralysis Through Over-Analysis" or "Don’t Over-Think Bodybuilding"

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here’s what I have noticed.

“There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition. I try and get their mind back to reality. Don’t over-think bodybuilding!”

This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru’s, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it doesn’t seem to be doing them much good – their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.

So what good is knowledge if the knowledge doesn’t convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is “the best” routine they should be following.

The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create “paralysis through over-analysis” where the bodybuilder is actually paralyzed from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.

So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Don’t miss a workout unless it is for a reason that you really have no control over or an emergency.

Nutrition is the cornerstone. Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lowering body-fat down to the single digits. You have to eat clean foods.

Supplementation and YOU! A well thought-out nutritional supplementation program will enhance and accelerate muscle growth and fat loss.

You must have realistic, achievable and exciting goals! A good goal is a realistic, attainable and exciting goal. We all need to generate enthusiasm for the process and drive to attain and maintain what needs to be done in order to obtain real and substantial results.

Set a timeframe for reaching a goal. As an example, if you wanted to lose 15 pounds then give yourself 15 weeks to do this. Set the goal, make the plan and say I can easily lose 15 pounds in 15 weeks. Then make a mini-goal, say to yourself that it is a measly one pound a week weight loss, I can do that.

Over-thinking nutrition. A healthy diet followed over time with consistency is all that is required for building muscle and losing fat. Constantly changing foods, timing and amounts of food will create instability in the metabolism as well as the mind. Constantly changing the diet will never let you know or understand what is or is not working.

Over-thinking training. The biggest mistake you can make in weight training is to continually keep changing the workout program. Train hard, train heavy and safely and on a continual basis and you can make almost any workout program a success. Once progress comes to a halt you take a seven to twelve day rest and start all over on a different workout routine. It’s that simple.

Over-thinking supplementation. Too many people believe that there exists a miraculous, safe, all natural just discovered nutritional supplement that will turn them into a Superman or Supergirl in four or six weeks. They think there exists some safe supplement that delivers steroid like results with none of the steroid risk factors. Let me tell you the truth, that supplement does NOT exist! Yes, we all can get sucked into the alluring advertisements that promise it all but the fact is this. Muscle, strength, fat loss and health are not a product, rather they are a product of consistency in clean eating, exercise and positive mental attitude toward life and living.

Want success? Start doing this today. Set in your mind a fixed goal, a goal that excites you and creates enthusiasm every time you think about it. Set up weekly mini-goals for keeping track of your progress. Establish a sound diet program and eating schedule and follow it every day. Follow a sound, progressive and challenging weight lifting routine and cardio program. Stick to the program for at least eight weeks, no excuses. Take a top of the line Multi Vitamin-Mineral tablet each and every morning and be consistent.

Follow the program for no less than eight weeks and preferably twelve weeks. Each week strive to hit mini-weekly goals. Hold this course for a few short months and I guarantee you’ll realize dramatic gains in muscle size, definition, fat loss and overall great health

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here’s what I have noticed.

“There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition. I try and get their mind back to reality. Don’t over-think bodybuilding!”

This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru’s, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it doesn’t seem to be doing them much good – their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.

So what good is knowledge if the knowledge doesn’t convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is “the best” routine they should be following.

The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create “paralysis through over-analysis” where the bodybuilder is actually paralyzed from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.

So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Don’t miss a workout unless it is for a reason that you really have no control over or an emergency.

Nutrition is the cornerstone. Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lowering body-fat down to the single digits. You have to eat clean foods.

Supplementation and YOU! A well thought-out nutritional supplementation program will enhance and accelerate muscle growth and fat loss.

You must have realistic, achievable and exciting goals! A good goal is a realistic, attainable and exciting goal. We all need to generate enthusiasm for the process and drive to attain and maintain what needs to be done in order to obtain real and substantial results.

Set a timeframe for reaching a goal. As an example, if you wanted to lose 15 pounds then give yourself 15 weeks to do this. Set the goal, make the plan and say I can easily lose 15 pounds in 15 weeks. Then make a mini-goal, say to yourself that it is a measly one pound a week weight loss, I can do that.

Over-thinking nutrition. A healthy diet followed over time with consistency is all that is required for building muscle and losing fat. Constantly changing foods, timing and amounts of food will create instability in the metabolism as well as the mind. Constantly changing the diet will never let you know or understand what is or is not working.

Over-thinking training. The biggest mistake you can make in weight training is to continually keep changing the workout program. Train hard, train heavy and safely and on a continual basis and you can make almost any workout program a success. Once progress comes to a halt you take a seven to twelve day rest and start all over on a different workout routine. It’s that simple.

Over-thinking supplementation. Too many people believe that there exists a miraculous, safe, all natural just discovered nutritional supplement that will turn them into a Superman or Supergirl in four or six weeks. They think there exists some safe supplement that delivers steroid like results with none of the steroid risk factors. Let me tell you the truth, that supplement does NOT exist! Yes, we all can get sucked into the alluring advertisements that promise it all but the fact is this. Muscle, strength, fat loss and health are not a product, rather they are a product of consistency in clean eating, exercise and positive mental attitude toward life and living.

Want success? Start doing this today. Set in your mind a fixed goal, a goal that excites you and creates enthusiasm every time you think about it. Set up weekly mini-goals for keeping track of your progress. Establish a sound diet program and eating schedule and follow it every day. Follow a sound, progressive and challenging weight lifting routine and cardio program. Stick to the program for at least eight weeks, no excuses. Take a top of the line Multi Vitamin-Mineral tablet each and every morning and be consistent.

Follow the program for no less than eight weeks and preferably twelve weeks. Each week strive to hit mini-weekly goals. Hold this course for a few short months and I guarantee you’ll realize dramatic gains in muscle size, definition, fat loss and overall great health

http://ezinearticles.com/expert/Dan_Przyojski/1502675

Categories
Food 

Healthy Diet Weight Loss Plan – Feel Better With a Healthy Diet to Lose Weight

Healthy Diet Weight Loss Plan – Feel Better With a Healthy Diet to Lose Weight
Healthy Diet Weight Loss Plan – Feel Better With a Healthy Diet to Lose Weight

How would you like to follow a healthy diet for weight loss?

Have you ever wondered about the side effects of weight loss surgery and diet pills?

If you had, you have come in the right place at right time.

With a healthy diet weight loss plan you will feel better, look beautiful, will have a healthy lifestyle with no surgery, no pills. It is also easy to do with great results and consists real foods.

A healthy diet weight loss plan is all about consuming balanced food in proper way. Here is how you do it –

1. First give a deep thought what I am going to say in the next sentence. If you understand fully the meaning of it, you will be miles ahead in losing weight while you feel better. Researchers have seen that you eat based on five basic instincts – hunger, satiety (means how much satisfied you feel after you eat), availability, familiarity & variety. So you must have a direct or indirect control over this five basic instincts and then you can also control what food you eat and how much. So next time you go to freezer keep away those high calorie foods out of reach ( may be even better if you don’t keep them at all) and keep foods with high fiber, fresh vegetables, non fat dairy products in front of you (based on control over basic instinct no. 3).

2. The next step would be to select right kind of foods. Making them a daily part of your life will build a lifelong healthy lifestyle. Make it a habit to have protein in whatever food you eat and cut down all fat and sugar foods. Start your lunch or dinner with a salad or vegetable soup and then protein followed by carbohydrate. Eat half cup of whole grain carbohydrates (like rice, pasta, beans) at last. This will bring you satiety in your foods as well as will lose weight while being totally healthy.

3. Have this kind of protein rich foods 4-5 times daily having three hours space in between and eat nothing at that time.

4. Learn to calculate how many calories you will take to reach your next weight loss goal. Using a calorie calculator, let’s say you find out that e your daily metabolic rate is 3500 calories. That means your body daily needs that amount of energy to go on. If you burn 150 calories daily through exercises, then add that calorie to it. If you want to loose 2 lbs in a week, then you must eat 100 calories less than your metabolic rate plus exercise calories. So it means that you would consume meal of 1700 calories every day.

If you can follow this simple tips, you are sure to lose weight with a healthy diet plan.I wish you great success to lose weight with a healthy diet plan and having a great healthy lifestyle with better social and personal life.

How would you like to follow a healthy diet for weight loss?

Have you ever wondered about the side effects of weight loss surgery and diet pills?

If you had, you have come in the right place at right time.

With a healthy diet weight loss plan you will feel better, look beautiful, will have a healthy lifestyle with no surgery, no pills. It is also easy to do with great results and consists real foods.

A healthy diet weight loss plan is all about consuming balanced food in proper way. Here is how you do it –

1. First give a deep thought what I am going to say in the next sentence. If you understand fully the meaning of it, you will be miles ahead in losing weight while you feel better. Researchers have seen that you eat based on five basic instincts – hunger, satiety (means how much satisfied you feel after you eat), availability, familiarity & variety. So you must have a direct or indirect control over this five basic instincts and then you can also control what food you eat and how much. So next time you go to freezer keep away those high calorie foods out of reach ( may be even better if you don’t keep them at all) and keep foods with high fiber, fresh vegetables, non fat dairy products in front of you (based on control over basic instinct no. 3).

2. The next step would be to select right kind of foods. Making them a daily part of your life will build a lifelong healthy lifestyle. Make it a habit to have protein in whatever food you eat and cut down all fat and sugar foods. Start your lunch or dinner with a salad or vegetable soup and then protein followed by carbohydrate. Eat half cup of whole grain carbohydrates (like rice, pasta, beans) at last. This will bring you satiety in your foods as well as will lose weight while being totally healthy.

3. Have this kind of protein rich foods 4-5 times daily having three hours space in between and eat nothing at that time.

4. Learn to calculate how many calories you will take to reach your next weight loss goal. Using a calorie calculator, let’s say you find out that e your daily metabolic rate is 3500 calories. That means your body daily needs that amount of energy to go on. If you burn 150 calories daily through exercises, then add that calorie to it. If you want to loose 2 lbs in a week, then you must eat 100 calories less than your metabolic rate plus exercise calories. So it means that you would consume meal of 1700 calories every day.

If you can follow this simple tips, you are sure to lose weight with a healthy diet plan.I wish you great success to lose weight with a healthy diet plan and having a great healthy lifestyle with better social and personal life.

http://ezinearticles.com/expert/Sudip_Kr_Dutta/676301

Categories
Food 

Just the Basics: A Little About Healthful Eating

Just the Basics: A Little About Healthful Eating
Just the Basics: A Little About Healthful Eating

I’m often asked what I consider the Basic Guidelines for healthy eating.

Let’s keep this simple. Start by eating LOTS of vegetables. Cover at least half the plate with them. And eat them, don’t just put them on the plate.

Eat a variety of veggies, not the same ones all the time. If you eat the vegetables when they’re in season, it will be fairly easy.

Should the Vegetables Be Organic?

Organic eating is about avoiding pesticides, not just better taste. There’s no up side to eating pesticides. Organic foods have also been shown to have higher levels of antioxidants. Those are good for health.

To find produce grown with the lowest pesticide levels, just search for Clean 15 Produce 2020. You’ll find mostly veggies on the list, with a few fruits. So you don’t need organic versions of those foods.

On the other hand, foods grown with the most pesticides can be found by searching for Dirty Dozen Produce 2020. This year, that list is mostly fruits with a few veggies. You don’t have to avoid those foods, but buy organic whenever you can.

The most important thing, though, is to eat lots of vegetables – organic or not. Just do it.

What About Fruits? How Important Are They?

Fruits & vegetables are usually lumped together, but they’re not equal.

I push for veggies. Eat at least 5 to 9 half-cup servings of veggies every day.

Eat 2 servings of fruit per day max. A serving is 1/2 cup or 1 medium-sized fruit. That’s because fruits contain fructose, a harmful sugar.

Fructose raises triglycerides, and that’s an independent risk factor for heart disease.

Fructose can induce insulin resistance. Metabolic conditions have insulin resistance in common: diabetes, high blood pressure, high cholesterol, high triglycerides, heart disease and certain cancers. Over 70% of the deaths in the US are due to one or more of those conditions.

Fructose can bring on hypoglycemia (low blood sugar) in susceptible people.

Fructose is addictive for some people.

Fructose can cause cavities.

Not least, fructose is absolutely the wrong fuel after a workout. Instead, we need a combination of starch & protein in a 3-to-1 ratio (based on grams or calories).

What Else Should We Eat for Good Health?

Protein is super important and should cover about 1/4 of plate or so.

Protein:

Can help boost the immune system. We can’t function without an immune system, and the immune system can’t function w/o protein.

Provides L-glutamine. That’s the fuel the immune system runs on. It’s found in fish, chicken, beef, eggs, shrimp, crab, cottage cheese, and Greek yogurt. VEGANS: Plant sources of glutamine include chickpeas, lentils, beans, asparagus, nuts, red cabbage, parsley, spinach, collards, kale, cilantro, and radish greens.

Can help boost muscle mass if you strength train. Because muscle is highly metabolic tissue, it offers help with weight management.

Can help with appetite control because of the hormones it influences. One is CCK, which promotes satiety and reduces carb cravings. Protein decreases ghrelin, which tends to increase appetite and slow metabolism.

Is key in brain chemistry. Proteins are made of amino acids. Those are the precursors of many “feel-good” brain chemicals, including dopamine, norepinephrine and serotonin.

Don’t Eat “Fake Proteins”

Nuts are mostly fat, with only a little protein. Quinoa is mostly carb, with a little protein. Beans & rice contain lots of carb, with a little protein.

Instead, vegans would do better to use plant-based protein powders: pea, hemp, brown rice, vegetables.

One Final Point

Limit sugar and white flour. Both are addictive and trigger a high insulin response. High insulin can lead to inflammation, the root cause of most disease and virtually all chronic disease. Foods are key in controlling inflammation.

Many other things can be said about food, but let’s keep this simple.

I’m often asked what I consider the Basic Guidelines for healthy eating.

Let’s keep this simple. Start by eating LOTS of vegetables. Cover at least half the plate with them. And eat them, don’t just put them on the plate.

Eat a variety of veggies, not the same ones all the time. If you eat the vegetables when they’re in season, it will be fairly easy.

Should the Vegetables Be Organic?

Organic eating is about avoiding pesticides, not just better taste. There’s no up side to eating pesticides. Organic foods have also been shown to have higher levels of antioxidants. Those are good for health.

To find produce grown with the lowest pesticide levels, just search for Clean 15 Produce 2020. You’ll find mostly veggies on the list, with a few fruits. So you don’t need organic versions of those foods.

On the other hand, foods grown with the most pesticides can be found by searching for Dirty Dozen Produce 2020. This year, that list is mostly fruits with a few veggies. You don’t have to avoid those foods, but buy organic whenever you can.

The most important thing, though, is to eat lots of vegetables – organic or not. Just do it.

What About Fruits? How Important Are They?

Fruits & vegetables are usually lumped together, but they’re not equal.

I push for veggies. Eat at least 5 to 9 half-cup servings of veggies every day.

Eat 2 servings of fruit per day max. A serving is 1/2 cup or 1 medium-sized fruit. That’s because fruits contain fructose, a harmful sugar.

Fructose raises triglycerides, and that’s an independent risk factor for heart disease.

Fructose can induce insulin resistance. Metabolic conditions have insulin resistance in common: diabetes, high blood pressure, high cholesterol, high triglycerides, heart disease and certain cancers. Over 70% of the deaths in the US are due to one or more of those conditions.

Fructose can bring on hypoglycemia (low blood sugar) in susceptible people.

Fructose is addictive for some people.

Fructose can cause cavities.

Not least, fructose is absolutely the wrong fuel after a workout. Instead, we need a combination of starch & protein in a 3-to-1 ratio (based on grams or calories).

What Else Should We Eat for Good Health?

Protein is super important and should cover about 1/4 of plate or so.

Protein:

Can help boost the immune system. We can’t function without an immune system, and the immune system can’t function w/o protein.

Provides L-glutamine. That’s the fuel the immune system runs on. It’s found in fish, chicken, beef, eggs, shrimp, crab, cottage cheese, and Greek yogurt. VEGANS: Plant sources of glutamine include chickpeas, lentils, beans, asparagus, nuts, red cabbage, parsley, spinach, collards, kale, cilantro, and radish greens.

Can help boost muscle mass if you strength train. Because muscle is highly metabolic tissue, it offers help with weight management.

Can help with appetite control because of the hormones it influences. One is CCK, which promotes satiety and reduces carb cravings. Protein decreases ghrelin, which tends to increase appetite and slow metabolism.

Is key in brain chemistry. Proteins are made of amino acids. Those are the precursors of many “feel-good” brain chemicals, including dopamine, norepinephrine and serotonin.

Don’t Eat “Fake Proteins”

Nuts are mostly fat, with only a little protein. Quinoa is mostly carb, with a little protein. Beans & rice contain lots of carb, with a little protein.

Instead, vegans would do better to use plant-based protein powders: pea, hemp, brown rice, vegetables.

One Final Point

Limit sugar and white flour. Both are addictive and trigger a high insulin response. High insulin can lead to inflammation, the root cause of most disease and virtually all chronic disease. Foods are key in controlling inflammation.

Many other things can be said about food, but let’s keep this simple.

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