QUICKTIP.CM

DIET - EXERCISE - FITNESS For Life

 

Are you really hungry? or are you simply eating out of habit?

 

[ABDOMINAL CRUNCHES ] [AB LOUNGE] [AMINO ACIDS] [AEROBICS] [BALANCE EXERCISES] [BALANCED DIET]


 [BENCH STEP-UP] [BICYCLE EXERCISES] [BODY FAT] [BURNING CALORIES] [CALORIE EXAMPLES]


[CHOCOLATE FACTS] [CRAVINGS & SUBSTITUTES] [CROSS TRAINING] [DETOXIFYING] [DIET LOSS CALCULATOR]


 [DIET PLANS] [DIET RECIPES] [DIET TIPS] [DINING OUT] [EATING AMNESIA] [EATING HEALTHY] [ELBOW EXERCISES]


 
[EXERCISE & FITNESS] [EXERCISE BALL] [FAD DIETS] [FIBER & DIET] [FITNESS PROGRAM] [GASTRIC BYPASS]


[GLYCEMIC INDEX] [HEALTHY FRUITS] [HEART RATE] [INTERVAL TRAINING] [HELPFUL LINKS] [NUTRITIOUS BREAKFAST


[PROBIOTICS]
[PROTEIN] [RAW FOOD DIET] [RESISTANCE EXERCISING] [RUNNING] [SALADS]  [SLEEP] [SNACKS


[STAIR CLIMBER]  [STRESS] [STRETCHING] [SQUATS] [VITAMINS & SUPPLEMENTS] [WALKING] [WATERS NECESSITY]


[WEIGHT LOSS CALCULATOR] [YOGURT]

 

Diets don't work long term. Lifestyle changes & Diet do!

We hope that this diet section will be helpful in presenting you with facts and options that will help you in your quest for permanent weight loss.

 

Click below for



FAT CHANCE
"Parental awareness"- Overweight kids are exponentially on the increase, and likely over 65% of them should change their diet and start exercising, like immediately!  if you don't grab control of your kits diet, IT COULD BE YOUR CHILDS LAST CHANCE FOR A HEALTHY LIFE.

AB LOUNGE

You can get the same results by doing sit-ups and pushups, the difference being, less strain on your lower back. Interestingly, the stronger your stomach muscles, the stronger your back.

The Ab Lounge is more effective than other exercises and machines for your abs. This machine is great for your back and actually more fun than crunches. Most models fold up for easy storage to save you space.

The Ab Lounge uses the jack knife abdominal crunch to work and lengthen the abdominal muscles with a fuller range of motion than traditional crunch methods. Its sturdy solid frame can support up to 250 plus pounds and its custom foot pedals adjust to your height. The secret to the Ab Lounge is the incredible range of motion, which takes you back beyond 180 degrees. This works your abdominal muscles with a fuller range of motion than crunches or sit-ups. The fuller the range of motion, the LONGER your abs are toning and tightening during each jack knife rep. So you're not working harder, you're working smarter!

The Ab lounge is an ideal home exercise machine for anyone who is trying to lose weight, tone abdominal muscles or improve overall fitness. The abs lounger is specially designed to optimise abs exercise while "minimizing" the risk of injury to lower back, shoulders and legs. The optimal design extend your range of movement far beyond the range of a normal sit-up or crunch exercise, giving you a more thorough workout, without the pain or discomfort normally associated with abdominal exercises performed on the floor.

 

Every day that you exercise & eat properly is likely adding another day to your life.

 

AEROBICS
(means "using oxygen")

It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind aerobic exercise today, is to get up and get moving!! There are more activities than ever to choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.

Research has shown that this exercise-induced increase in high-density lipoproteins boosts metabolism, which in turn results in significant weight loss. According to the American Heart Association, increases in these high-density lipoproteins have been found in women who exercise at higher levels of recreational running. This is one of the important health benefits of running.

Cardiovascular fitness can also alter your body composition. By reducing body fat, you will also reduce your susceptibility to cardiovascular, disease, diabetes, cancer and muscular/skeletal disease. Even milder forms of exercise can boost metabolism.

FACT:  It is the increase in body heat (hence,"burning Calories") that melts the fat.

 

AEROBIC DANCING

This popular type of exercise, offered in many communities, exercises the whole body. Dancing with light to moderate weights can offer extra benefit since it increases the challenge and overall demands on the muscles. People can exercise at their own pace with guidance from experienced instructors. Lively music and familiar routines make the workout fun. Committing to a schedule and exercising with friends can improve motivation. Aerobic dancing also can be done at home with videotapes. Low-impact aerobic dancing eliminates the jumping and pounding of regular aerobic dancing, thus decreasing strain on the knee and hip joints. However, the benefits of aerobic dancing, especially in terms of weight loss, are proportional to the intensity. Consequently, muscle strengthening does not increase much with this type of activity.

 

Sit next to people who are slower eaters. People who eat faster naturally eat more.

 

Low-Impact Aerobics

Definition:

  • aerobic movements (those movements involving large muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground at all times
  • evolved to decrease the lower leg overuse injuries associated with high-impact classes
  • ideal for special populations, such as seniors, pregnant women and overweight individuals

Guidelines:

  • arm and leg movements should be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee
  • with low impact, more fit individuals may have difficulty achieving adequate intensity and, therefore, must use larger movements
  • Using large movements in the upper body will also increase the intensity of the class

 

High-Impact Aerobics

Definition:

  • aerobic dance in which there are moments when the body is moved through space and both feet lose contact with the ground
  • high impact aerobics utilizes aerobic movements such as jumping and hopping
  • provides great cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise)

Guidelines:

  • high impact aerobics has a high reported injury incidence, particularly in the lower body
  • high impact aerobics may be inappropriate for individuals with biomechanical or other factors that predispose them to injury in the lower leg and foot regions
  • the low impact variation should be shown during class

 

When Exercise brings on boredom, remind yourself of the benefits exercise provides, or lower your expectations. Choose new activities or alternate your sports. Change your route or routine. Listen to music or a learning tape. Work out with a friend.

 

Step Aerobics

Definition:

  • step aerobics utilizes stepping up and down from a platform
  • step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses
  • intensity of the class can be individualized by changing the platform height and use of propulsion

Guidelines:

  • when stepping up, do not allow any part of the foot to hang over the edge
  • when stepping down, step close to the platform and do not bounce or step on the balls of the feet
  • make sure to step with the heel first when stepping up and down
  • do not pound the feet on and off the platform
  • do not constantly focus on the platform or drop the head too far forward while stepping
  • do not step down with the back toward the platform
  • maintain good posture with abdominals tucked in, back straight,

Source: ACSM (American College of Sports Medicine)

QT: Stomach muscle upkeep. When stopped at a traffic signal, suck in your abdomen and hold until the light changes. It is a great way of strengthening your abs. "Make use of the moment".

 

JUMP ROPE EXERCISING

Jumping rope - Jumping rope is a special cardio workout since it's usually done for a very short period. However, jumping rope is great cardio and flat belly exercise. When you jump rope, your stomach is held in firmly and is developing as you jump. Jumping rope is a massive workout and burns a lot of calories in a very short time.

Balance, nimble footwork, and an unshakable sense of balance await those who pick up a jump rope and practice. With time you will get faster, fancier, and perhaps even think of some nimble ways to challenge yourself even further and it is very inexpensive.

In addition to the fun and the fact that you are able to exercise virtually anytime and anywhere, the fact that your heart rate is gotten up and kept there on a continuous basis makes this a wonderful aerobic exercise indeed. Begin by stretching, especially your feet and ankles, and then do a few warm up exercises so that you will not harm your muscles. If you exercise inside, make sure you have enough headroom and enough room behind you, so that you lamps and furniture do not get roped by mistake. Wear good shoes and have fun, but do not overdo it! If your body warns you to stop, listen! In addition, since this is high impact exercise, pay close attention.


 

Nearly everyone temporarily quits exercising at some time or has a setback with their fitness goals. Figure out why you quit and resolve the problem so that you can  avoid it in the future. Don't be self-critical and don't give up. You can always start fresh when fitness is a lifetime goal.

 

STAIR CLIMBER (ING)

You should wear a pair of comfortable, well-cushioned athletic shoes during stair climbing exercise.

Stair Climbing - (normal speed) 6 to 8 Calories per minute.

Correct posture and stance are two important considerations when using a stair climber. The most common error encountered in stair climbing is using your arms to support your body's weight. The handlebars on the stair climber are for support only. By bearing down on the handles to support your body weight, you increase the likelihood of wrist and elbow strain and you also decrease the overall intensity of your workout.

Correct body positioning for the stair climber is to stand up straight with your upper body in the same vertical plane as your hips and legs. Leaning over while stair climbing can put undo strain on your lower back.

As with any aerobic activity, it's important to start your workout with a warm-up that generally takes about five minutes. During this time, your heart rate slowly climbs and your muscles begin to warm up.

After an initial warm-up period, it is best to start the stair climber at a lower step rate and gradually work up to a stepping rate that will elevate your heart rate to a level within your target heart zone. During your workout, you can alternate between a slower, deeper step routine and a quicker, shallower stepping motion.

End your stepping program with a cool-down period including a stretching routine that allows your heart rate to gradually return to about 100 beats per minute.

To avoid potential injuries, do not allow children or pets to be in the immediate region of a stair climber while it is in motion

The amount of calories burned during any aerobic activity varies depending on the duration and intensity of your workout.

In general, aerobic activities performed at low to moderate intensity for 30 minutes burns about 250 calories.

In addition to providing an aerobic workout, stair climbing helps tone muscles in your calves, thighs and buttocks.

Stair climbing is a lower-impact alternative compared with jogging or running, and it can be performed indoors independent of outside weather conditions.

Once you establish a safe stepping motion, you can enjoy activities such as music, reading and television while completing your aerobic workout.

Hyperextension injuries of the knee can occur during the bottom of the pedal stroke when the knee is fully extended. Before using a stair climber at a health club or local gym, it's a good idea to consult with a fitness trainer, who can assist you in ensuring proper knee positioning. Also, as fatigue sets in, some people tend to place more weight on the triceps, which limits the cardio benefit.


In lieu of using a store bought stair climber, simply use those in your home, office or the local high school.

Stair Climbing Benefits

This activity is low-impact and safe for as long as you strictly observe the safety rules outlined below. It uses the muscles of the buttocks and the quadriceps (front of the thigh) muscles. It also gives your heart a super workout because you're literally carrying your weight as you work against gravity.

Stair climbing is time efficient as it burns an unbelievable 300 calories in 30 minutes, depending on your pace and body weight.

This could be just the answer to our many alibis to keep from doing routines, such as "dogs chase me at the park," or "the smog outside is just terrible"!

If you're using your office stairs, it's better to do this activity after work as you'll be all sweaty and exhausted. However, if you're utilizing your apartment building staircase, early in the morning would be great!

Walk around your apartment or office for about five minutes prior to tackling the stairs. You should also stretch your calves, quads, and hamstrings to avoid tearing.

On the first week, do the following for 10-15 minutes: Climb 2 flights and then march in place or walk around the entire floor for a couple of minutes to avoid "burning" thigh muscles or shortness of breath. Add five minutes every week to this routine until you're finally able to climb the entire flight without needing to march in place or walk around the floor to catch your breath.

Safety Precautions For Stair Climbing

  • Wear shoes with good support -- the best ones are aerobic or cross-training shoes. Running shoes are not recommended because they don't give enough lateral support.
  • Make sure that the stairwell is well-lit and well-ventilated.
  • Drink enough water before, during, and after the workout.
  • Discontinue the session as soon as you feel any of the following: nausea, dizziness, heart palpitation, and disorientation, among others.
  • Alternate this activity with other forms of cardio so as to prevent overuse injury (caused by impacting the same bones and muscles over and over again).
  • Contrary to popular belief, your knees are more stressed coming down than they are going up because of your reflex of "putting on the brakes," just as the downhill part of mountain climbing is more dangerous. You may want to take the elevator on the way back if you're just beginning.
  • Assume the proper stance: Lean forward a bit from the hips and keep your back straight. Never slouch while stair climbing.
  • Don't climb with heels hanging off the edge of the step as you'll risk injuring your Achilles tendon. Instead, place your entire foot on each step.
  • Never climb a totally desolate area of the building! In the unlikely event of an accident, make sure that you can be heard if you cry out for help.

 

SWIMMING

  • Swimming - 25 yds/min - 275 calories./hr.
  • Swimming - 50 yds/min - 500 calories./hr.

The water is the best thing for you and others with arthritic or other pain.

Swimming - 20 yards a minute (about 2 pool laps). Burns 4 to 6 calories a minute

Water is the perfect resistance machine. If you have weight problems, painful joints or old injuries, you may find you feel freer in the water than anywhere else on earth. Work with an aqua aerobics instructor who will teach you how to increase the intensity of your workout as you gain fitness, and you will grow stronger.

Water aerobics is an excellent choice for older people and for those with weak muscles, because it prevents falls on a hard surface and provides support for the body. It is often used for people with arthritis and sometimes for injury rehabilitation. Water aerobics involves doing various types of muscle movements or simply walking in waist- to shoulder-deep water. Aerobic exercises done out of the water, however, are more effective for weight loss.

One benefit is that water aerobics allows a person to exercise every muscle and every joint in the body all at the same time. Another benefit is that water aerobics are cooler as the water cools off your body the entire time you are performing your routine. This is definitely a plus factor, especially in the summertime heat, or if you live in a part of the country that is hotter than other areas. The last and probably most important benefit of water aerobics is that almost anyone, no matter their age, can perform water aerobics. The reason for this is because the water causes your body to be buoyant, thus causing less strain and stress on your joints and muscles. Don't worry, though, you still get the maximum work out when you perform water aerobics.

A person does not need to know how to swim in order to take advantage of water aerobic exercises. There are many devices that will enable them to stay afloat with little effort. This enables the person to be able to concentrate on his or her aquatic routine. Plus, it helps to eliminate the fear of a mishap in the water, especially in the deep water.

 

BALANCE  EXERCISES

Balance exercise: Do some or all of these exercises every day for best results. For those with balance problems initially, have someone standing nearby to support you if you are concerned you might fall, especially for the ones where you’re closing your eyes, since this is the most challenging. Speak with your doctor before doing these exercises if you have a beyond normal balance problems.

 

- Stork: One of the simplest exercises to improve balance is to stand on one leg, keep your arms at your side with your shoulders relaxed, and try to balance for 30 seconds. Repeat one to two times with each leg every day. Over the next few weeks, try to work up to two minutes.

To make the stork more challenging, try swinging your arms like you're running. That will throw you slightly off balance and you will need to make corrections to maintain your balance. You can hold your water bottle or mini-weights in each hand for even more of a challenge.

Another way to make the stork more challenging is to fold a bath towel over several times so it's five to six layers thick. Now place it on the floor and stand in the center of it. It will be unstable because it's soft, but that's the idea because you want to really work hard to improve your balance and strengthen your muscles. And for the most challenge of all, try doing the stork with your eyes closed.

-Nose toucher: Stand with your right leg approximately 24 inches in front of your left, bend your knees slightly, and try to touch your nose with your finger. The more in line your feet with each other the more challenging this will be. Once you can do it well with either leg in front of the other, try this with your eyes closed.

-Heel raises: Hold on to a sturdy chair for balance and rise up on to your tippy toes. Repeat 10-15 times. You can progress to touching the chair with one finger for balance, then eventually no holding at all, and finally with your eyes closed.

-Marching: Hold on to a sturdy chair for balance, and lift your right knee up toward your chest, then lower to starting positions. The left knee can be bent slightly. Repeat 10-15 times with the right leg, and then do the left leg. You can progress to touching the chair with one finger for balance, then eventually no holding at all, and finally with your eyes closed. You can also try alternating the marching between left and right leg instead of one set with one leg.

-Side leg raise: Hold on to a sturdy chair for balance and lift your right leg out to the side. The left knee can be bent slightly. Repeat 10-15 times with right leg then do the left leg. You can progress to touching the chair with one finger for balance, then eventually no holding at all, and finally with your eyes closed.

-Walk a straight line: Look for a straight line on the floor and try to walk along it. The key here is to land with one foot directly in front of the other and also land on your heel first. Try with arms extended out and then relaxed at your sides. To progress, try walking forward to one end and then backwards to the other. Then try walking forward only with your eyes closed. Walk back and forth 10 times.

-Step-ups: Stand in front of a staircase and step up with your right foot, then up with your left, then back down with your right, then back down with your left. Repeat 10 times. If you need a little support, hold on gently to the railing, or better yet, just touch the wall with your finger tip and you'll be amazed at how much balance that gives you.

-Sit-stands: Sit on the edge of a sturdy chair and try to stand up without swinging your arms forward, and then sit back down very slowly. Repeat 10 times. If you need help, go ahead and let your arms reach forward for balance, but then over time, try to do them without the assistance of your arms.

       -Elbow Exercises:

The bicep and triceps muscles are the large muscle groups that bend and straighten the elbow. The biceps are located on the front of the upper arm and the triceps are located on the back. As noted by the name, two muscles form the biceps while three muscles form the triceps.

General Strengthening
Sit in a straight-backed chair with armrests
Put your feet flat on the floor
Place your hands on the armrests and push up with your arms lifting your bottom slightly off the chair
Hold for a count of six
Slowly lower yourself into the chair and relax
Repeat this strengthening exercise 10 times

Isometric Elbow Flexion
Sit straight up with your hands under a table
Try to lift your hands straight upward
Hold this position for six seconds
Repeat this exercise 10 times

Supination and Pronation
Stand up straight and hold a washcloth in your hands
Pretend to wring it dry for six seconds
Pause and repeat this 10 times
Switch the direction in which your hands are wringing
Repeat this 10 times

Exercising these muscle groups not only increases arm strength, but also helps everyone, especially older adults, perform activities of daily living. Strong arms help to lift up and out of a chair as well as pull on shoes and other clothing items.

 

QT: Busy schedule?

Recent research indicates shorter more intense workouts are more effective than previously prescribed long duration lower intensity training. Those who couldn't find time in the past for that dreaded hour long session now need only free up 15-20 minutes from their busy schedules. Shorter, more intense training, such as interval training or weightlifting is superior for increasing cardiovascular fitness, building lean muscle mass and reducing body fat.

To make it easy, get yourself an exercise calendar and schedule in your 15-20 minutes each day preferably in advance. Because the newer workouts are much shorter you shouldn't have to make any major lifestyle changes to accommodate them. With a little creative thinking and planning a power packed shorter duration high intensity workout fits easily into anyone's schedule.

 

BASAL METABOLIC RATE (BMR)

Basal metabolic rate is the amount of energy your body needs to maintain normal function while at rest. If you can increase your basal metabolic rate, you can increase your body's capability of burning more calories while at rest, making it less likely that your body will store fat. How do we do this? Let's start with your diet. Have you ever consumed a large meal and felt very tired and sleepy afterward? Chances are the meal contained a lot of fat and/or a lot of hard-to- digest foods which decreases your basal metabolic rate. What happens is the body has to break down the food you ate, and if it's a high fat meal and/or food that is hard to digest, it will take a considerable amount of energy and time to break down those fats and/or foods so that they can either be used by the body, or stored in the adipose tissue. Look at your body as a machine. By feeding it a high-fat meal and/or hard-to-digest foods, you just gave it a lot of work to do, therefore leaving you with not too much energy. This type of meal lowers your basal metabolic rate, increasing the chances of fat storage at rest. It is better to eat whole-unprocessed nutritious foods your body can utilize without much effort, meaning the less fat and/or hard-to-digest foods your diet contains the better.

Click below for Your BMI

BMI Calculator

 

BICYCLING/CYCLING

  • Bicycling - 6 mph - 240 cals./hr. 
  • Bicycling - 12 mph - 410 cals./hr.

You can either bicycle outside or indoors. Outside bicycling is fun and good for you in many ways. You not only get to work out your muscles but can get fresh air as well.

Riding a bicycle is good exercise for cardiovascular fitness. Pedaling a bicycle strengthens the upper leg muscles. Bicycles are pedaled in a smooth circular motion that does not jolt the muscles. A rider can enjoy the variety and challenges of different scenes and terrains. However, bicycling can be harmful in some people with knee disorders because there is greater shearing force on the knee joint than with some other activities, such as walking. Bicycling requires balance. Some people cannot maintain balance, even on a stationary bicycle, and others find the pressure of the narrow seat against the pelvis uncomfortable Also, outdoor bicycling may involve risks of cars and traffic.


Benefits of Exercising with a Stationary Bicycle

(Stationary bicycles are also called fitness cycles, stationary bikes, and simply cycles)

-Versatility

Stationary bicycles provide cardiovascular exercise. Because of its versatility, a stationary bicycle is an ideal piece of gym equipment for use by multiple exercisers. This makes it a practical choice for a household with more than one exerciser.

Stationary bicycles can provide a wide level of exertion levels for exercisers. Stationary bicycles can be used for low-impact work outs. The exercise can be low-impact enough that the exerciser can comfortably hold a conversation.

Stationary bicycles for low-impact work outs are ideal for anyone who is uncomfortable standing while exercising.

A stationary bicycle is also a good choice for someone seeking a solid cardiovascular work three to four times a week.

For outdoor cyclists a stationary bicycle will keep them in shape and in good training when there is inclement weather.

-Low-Impact and Good on Joints

Stationary bicycles provide a low-impact form of exercise. Use of a stationary bicycle will not cause impact the joints.

Stationary bicycles can be used by people of all fitness levels. Almost everyone knows how to ride a bike, so for beginners, pedaling a stationary bicycle does not take a lot of athletic experience.

With a stationary bicycle, the tension on the bicycle wheel should be set so that the rider can pedal at a cadence of 60 rotations per minute. As they progress, riders can gradually increase the tension and the cadence up to 90 rotations per minute. A recumbent stationary bicycle is both secure and comfortable. It has a contoured chair that even a person who has had a stroke can sit in. Also, if one leg is paralyzed, toe clips can hold both feet in place, so that the person can pedal with one leg. A recumbent stationary bicycle is a particularly good choice for older people, many of whom have weak upper leg muscles. Having weak upper leg muscles makes rising from a squatting position, getting up from a chair without using the hands, or walking up stairs without holding on to the railing difficult.

You can also use an exercise bike and watch your favorite TV show while you exercise. These bikes are simple to use and can be adjusted to whatever level you feel comfortable with. Try to be careful when you first start not to do too much at a time or you will be feeling sore and can suffer from exhaustion.

You can go for long or short bicycle rides. And can do as much or as little as you want. It is advisable to start small and work up to avoid sore muscles. Always remember to drink plenty of water to prevent dehydration and the buildup of lactic acid, which can cause exhaustion and aching muscles.

When you bicycle for exercise you will be using most of your muscles and improving your blood circulation. This makes it a very complete way of exercising. When you improve your blood circulation, you will improve the health of your entire body and get rid of toxins from your body.

You can have fun and improve your overall health as well when you bicycle.

 

When changing your diet, it can be stressful. So try a positive focus and ease into your change. If you want to eat better, for example, concentrate on adding more nutritious foods, such as fresh fruits and vegetables, with every meal. It will not take long before some of your unhealthy choices will be replaced by new positive ones with habit.

 

BODY FAT

Body fat percentage is simply the percentage of fat your body contains.  If you are 150 pounds and 10% fat, it  means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions.  Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage.  The following table describes body fat ranges and their associated categories:

Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss".  When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?

To Calculate your body mass, click below

 

BURNING CALORIES

According to the American Dietetic Association (ADA), You need to burn off 3,500 calories more than you take in to lose 1 pound. One way to do this is to reduce the amount of calories you take in. But ADA says diet alone isn't as effective as diet and exercise.

Carbohydrates should make up approximately 55% of your total calories, fat 30% and protein 15%. Excess fat and protein can be very harmful to the "interior of your body". Eating fat while limiting carbohydrate will increase blood fats which can build up to harmful levels. A high fat diet has also been closely linked in many studies to a high incidence of heart disease and many cancers, such as prostrate and colon. A high protein diet can cause the body to lose calcium, which can lead to development of osteoporosis. Osteoporosis can result in broken bones. After a few days on a low carbohydrate diet of less than 130 grams per day, a person develops ketosis.

How our bodies burn calories

According to the National Institutes of Health (NIH), most of the energy we burn every day goes towards basic functions such as:

  • sleeping
  • breathing
  • digesting food
  • sitting

But beyond this, any physical activity in addition to what we normally do burns up extra calories. Just how many calories are we talking about? Just to give you an idea, here is the amount of calories used during an hours worth of specific activities, according to NIH. These figures are based on a 150-pound person. Heavier people burn more calories, lighter people burn less. For example, a 100-pound person burns 1/3 fewer calories, so you would multiply the number of calories by 0.7. For a 200-pound person, multiply by 1.3.

QT: When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.

  • Cross-country skiing - 700 calories./hr.
  • Jogging - 5 ½ mph - 740 calories./hr.
  • Jogging - 7 mph - 920 calories./hr.
  • Jumping rope - 750 calories./hr.
  • Running in place - 650 calories./hr.
  • Running - 10 mph - 1280 calories./hr.
  • Tennis-singles - 400 calories./hr.
  • Walking - 2 mph - 240 calories./hr.
  • Walking - 3 mph - 320 calories./hr.
  • Walking - 4½ mph - 440 calories./hr.

(Source: NIH)

 

DIET LOSS CALCULATOR

 


QT: Drinking too little water can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink; it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

 

CALORIE EXAMPLES

 

DAIRY:

FOOD

SERVING

CALORIES

FAT

Cheddar Cheese

1 oz.

115

  9

Cream Cheese

1 oz.

100

10

Mozzarella Cheese

1 oz.

  90

  7

American Cheese

1 oz.

  95

  7

Cottage Cheese

1 oz.

  35

  1

Egg (hard boiled)

1 ea.

  80

  6

Egg (fried)

1 ea.

  95

  7

 

SHOP RIGHT & EAT RIGHT

As to the many choices to make when shopping for groceries when you are rushed, stop, take a breath and look for logos.
Look for "Eat Smart" and "Drink Smart" you will find these two logos on some of your favorite brands and recipes that are based on U.S. Dietary Guidelines. Selecting these products can help you reduce your intake of saturated fat, trans fat, sodium, sugar and cholesterol. Look for them and you can sure you are making better selections.
A sure way to make certain that your family is eating properly.

 

PROCESSED MEATS:

Food

Serving

Calories

Fat

Bacon

1 slice

  33

  3

Bologna

1 oz.

  80

  7

Boiled ham

 l oz.

  40

  1

Olive loaf

 l oz.

  60

  4.5

Roast beef

1 oz.

  40

  1

Turkey Breast

1 oz.

  30

  1

Italian sausage

1 ea.

190

 17.0

 

FACT: There are no magic bullets and no miraculous food combinations that will send your metabolism into overdrive, but if you take the reality to heart, you will lose weight and keep it off- never having to start another diet.

 

FAST FOOD &  QUICK MEALS:

FOOD

SERVING

CALORIES

FAT (grams)

Ham & Cheese Sandwich

 l ea.

450

13

Roast Beef Sandwich

 l ea.

570

38

Muffin with Egg

1 ea.

300

12

Muffin with Egg and Sausage

1 ea.

450

27

Muffin with Sausage (no egg)

1 ea.

370

22

Hot dog on bun (regular)4

1 ea.

300

18

Salami Sandwich

1 ea.

450

30

Turkey Breast Sandwich

1 ea.

270

  6

Grilled Chicken sandwich w/ mayo

1 ea.

340

13

Hamburger (regular)

1 ea.

250

  9

Hamburger (w/cheese)

1 ea.

340

12

Double Cheese Hamburger

1 ea.

460

23

1/4 lb. Cheeseburger

1 ea.

520

30

Chicken Nuggets

4 piece

170

10

Small French Fries

15 fries

250

13

Bagel w/ ham, cheese & egg

 l ea.

438

17

Biscuit w/ bacon & egg

1 ea.

560

36

Burrito (Bean)

1 ea.

450

14

Burrito (Chicken)

 l ea.

350

12

Burrito (Beef)

 l ea.

500

20

Chicken Thigh (Fried)

1 ea.

300

20

Chicken Breast (Fried)

1 ea.

280

14

Baked Potato -Medium size (Plain)

1 ea.

240

  0

Taco (Beef)

1 ea.

190

11

Taco (Chicken)

 l ea.

170

  9

Mashed Potatoes (w/ butter & Milk)

 l cup.

225

  9

Potato Salad

1/2 cup

350

22

Apple Juice Box

1 ea.

  90

  0

Sprite

l ea. 12 fl oz.

110

  0

Ketchup

1 tablespoon

  16

  0

Mayonnaise

1 tablespoon

  90

10

Butter

1 teaspoon

100

11

Margarine

1 teaspoon

100

11

 

QT: If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging, but obtainable.. You can do it.

 

WEIGHT LOSS & HONEY:

Daily in the morning one half hour before breakfast on an empty stomach and at night before sleeping,
drink honey and cinnamon powder boiled in one cup of water. If taken regularly," it is said to reduce weight"
, supposedly drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet (the later, might be questionable).

 

CHOCOLATE
Like most everything in life, consume in modereation

The Excuse for being a Chocoholic: Romantic lore commonly identifies chocolate as an aphrodisiac. The reputed aphrodisiac qualities of chocolate are most often associated with the simple sensual pleasure of its consumption. More recently, it has been suggested that theobromine and other chemicals found in chocolate, most notably phenethylamine, can act as mild sexual stimulants. While there is no firm proof that chocolate is indeed an aphrodisiac, a gift of chocolate is a familiar courtship ritual, and it certainly is delicious.

Now:

The Bad News: Chocolate products deliver lots and lots of calories. 100 grams of dark chocolate, for instance, yields approximately 500 calories, and eating this much chocolate daily without adjusting for the increase in calories will produce a weight gain of about 1 pound per week.

But,

Contrary to popular stereotype, most overweight people do not eat excessive amounts of cake, cookies, confections or other foods containing sugar. Their sugar intake tends, in fact, to be below average.
 

More important in controlling weight is the total number of calories consumed each day and the amount of energy expended in physical activity. Overweight children, for example, are generally less active than those of normal weight; thus, they may remain obese even when their caloric intake is reasonable or even limited.
 

Moreover, many people overestimate the calories in chocolate. A 1.5 oz milk chocolate bar contains approximately 220 calories, low enough to incorporate into a weight control diet. The occasional chocolate confection may also reduce the possibility of severe bingeing, which can occur as a result of feeling deprived of highly satisfying foods such as chocolate.

                                     

The Good News: A study published in The American Journal of Clinical Nutrition this past fall compared a traditional American diet to the same diet rich in flavonoids from chocolate (consuming a daily cocoa powder beverage and dark chocolate). What they found was that the group supplemented with the chocolate products had modest reductions in the oxidation of the "bad" cholesterol, LDL compared to the control diet. This means the LDL-cholesterol was less apt to form a plaque on the arterial wall. Additional preliminary research on chocolate shows it can also favorably affect blood clotting and the relaxation of blood vessels.

Many chocolate products, such as cocoa powder and chocolate syrup, are typically processed with alkali, removing most of these beneficial flavonoids in the process. And milk chocolate (milk and white chocolate are combined with sugar and other fats, which negate cocoa's health benefits) has fewer of these beneficial chemicals than does dark chocolate.

So what are you to do? Until further research is conducted, focus on foods proven to help enhance heart health and prevent disease - fruits, vegetables and whole grains for example. But, allow yourself to enjoy a small piece of dark chocolate or chocolate product once in awhile. Many manufacturers make great bite-sized pieces of dark chocolate that can help fulfill that chocolate craving. Nonfat chocolate puddings or hot chocolate mixes are another great option. Remember, most chocolate products (candy bars, confections, cocoa powder, chocolate syrups) are traditionally high in calories and total fat, so incorporate these foods into your diet with discretion.

Steps to cure the craving.

-Changing anything about your diet can be difficult. It's important to set a few small, measurable goals along the way so do this incrementally.

-Associating chocolate with something revolting can be a powerful deterrent for some.

-Do it gradually, it is sometimes easier to wean yourself from a dietary crutch than it is to cut it out completely.

-Substitute your chocolate-binging habit with a healthier one. If you eat chocolate when you're stressed, try going for a walk instead.

-Cutting back on sweets entirely can spur more cravings. It sets up a cycle in a lot of people who have a problem with insulin regulation. If you can cut back on sweets, you can reduce cravings.

-Physical activity can keep cravings at bay. The feel-good endorphins that get released when eating chocolate can easily be replaced by the feel-good endorphins that get released after 20-30 minutes of moderate exercise.

-Keep Wrappers and Containers Out in the open; did I eat all of that?  That way you'll see just how much you've been indulging.

 

FYI: Research studies have concluded that factors in affecting successful weight loss and weight maintenance found that success was not only affected by an individual’s social supports and stress-coping strategies, but was also impacted by establishing a physically active lifestyle and a regular eating habits, which included breakfast.

Eating regularly throughout the day when hungry and stopping when hunger ends; choosing healthful foods that promote sustained energy most of the time, while allowing an occasional treat to avoid feeling deprived; enjoying some kind of physical activity for at least an hour each day.

 

Diet and Exercise programs should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of this program.

 

Avocados are rich in potassium, fiber, folate, and vitamin K, and they are cholesterol free.

 

CROSS TRAINING

Cross training is an ideal way to develop a balanced fitness program and has several benefits, whether you are a serious athlete or just someone interested in becoming more fit and active.

Suggested Routine:

  • Three times a week: 30 minutes of aerobic exercises, alternating activities such as walking, swimming and stair climbing.
  • Twice a week (not consecutive days): 30 minutes of strength training, working each major muscle group.
  • Every day: 5 to 10 minutes of stretching. It's also safe to walk every day.


Benefits:

  • Reduces exercise boredom
  • Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead).
  • Produces a higher level of all around conditioning
  • Conditions the entire body, not just specific muscle groups
  • Reduces the risk of injury
  • Work some muscles while others rest and recover
  • Can continue to train while injured
  • Improves your skill, agility and balance

Good training exercises:

  • Cardiovascular Exercise
    • Swimming
    • Cycling
    • Rowing
    • Stair Climbing
    • Rope jumping
    • Skating (inline or ice)
    • Skiing
    • Racquetball / basketball / other court sports
  • Strength Training & Muscle mass.
    • Calisthenics (push-ups and crunches and pull ups)
    • Free Weights for muscle mass
    • Tubing and Bands
  • Flexibility exercises (stretches, yoga) help keep muscles limber
  • Aerobic exercises (stair climbing, walking, skating) improve cardiovascular capabilities.

With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match you sports and change your routine on a regular basis.

Exercise can strengthen the cardiovascular system, bones, muscles and joints.

 

DETOXIFYING YOUR BODY

“Each illness has its cause, and the cause cannot be removed by any medication”.
                                                                                                                -- Hippocrates

We eat and drink them and impose them upon ourselves repeatedly and regularly. Most drugs, food additives, and allergens can create toxic elements in the body. In fact, any substance can have toxicity--water, sodium, and almost all nutrients can be a problem in certain circumstances.

The proper level of elimination of these toxins is essential to health. Clearly, a normal functioning body was created to handle certain levels of toxins; the concern is with excess intake or production of toxins or a reduction in the processes of elimination.

A toxin is basically any substance that creates irritating and/or harmful effects in the body, undermining our health or stressing our biochemical or organ functions. This may result from drugs which have side effects, or from patterns of physiology that are different from our usual functioning. Recreational drugs also usually have some harmful effects. The free radicals irritate, inflame, age, and cause degeneration of body tissues. Negative "ethers," psychic and spiritual influences, thought patterns, and negative emotions all can be toxins as well--both as stressors and by changing the normal physiology of the body and possibly producing specific symptoms.

Detoxifying the colon has become one of the most popular therapies commonly recommended by natural health practitioners. For good reason since more than 50 percent of the immune system is located in or around the digestive system, especially the large intestine. This means that until the colon is thoroughly cleansed and the toxins removed, nutrients will not absorb properly, and digestion will be hindered – leading to constipation, gas, bloating, IBS, headaches, bad breath, allergy symptoms, PMS, fatigue, depression, irritability, frequent infections and weight gain.

Fortunately, there are a number of colon detox programs available to help you scrub and remove hardened fecal matter, toxic materials and parasites from the colon. Knowing how important it is to cleanse the bowels as a first step to obtaining and maintaining good health.

There are many companies proclaiming that there product is the anointed one for colon cleansing, but when you begin a more thorough search, you realize that there are only a few with the right ingredients, combination and quality to be effective. Even fewer products have adequate independent customer feedback to validate the company's claims. Every company likes to say they have the best and easiest colon cleansing program, but at the end the real measure of the effectiveness and safety of a product comes from what actual customers are reporting.

SIGNS AND SYMPTOMS OF TOXICITY

How do you know when it's time to free your body of accumulated toxins, parasites and other waste materials? If you experience one or more of the following, then it's time to detoxify:

Frequent fatigue and low energy
Flatulence, gas & bloating
Excess weight
Food allergies
Impaired digestion
Irritability, mood swings
Bad breath & foul-smelling stools
Parasites in stool
Frequent colds

Recurring headaches
Chronic constipation
Irritable Bowel Syndrome (IBS)
Protruding belly ("pooch")
Powerful food cravings
Skin problems, rashes, etc.
Metallic taste in mouth
Hemorrhoids
Candida infection

 

CLEANSING DIET

-A few days or weeks before beginning a cleansing diet, it is a good idea to eat only whole grains, fresh fruits and vegetables to prepare the body. Eliminate all processed foods, coffee, tea, sugar, alcohol, tobacco and red meat
-Add some of the cleansing herbs, combinations of herbs or cleansing herbal teas. A cleansing diet could consist of the following.
-Herbs to aid the cleansing
-First day eat fruit such as apples, berries, watermelon, pears, cherries and apricots. Do not eat bananas.
-Second day drink all the herbal teas you want. Such as chamomile, raspberry, spearmint, hyssop, and red clover blends.
-Third day eat all the vegetables you want. Eat them raw or steamed.
-Fourth day make a pan of vegetable broth using cauliflower, cabbage, onion, green pepper, parsley or whatever is on hand. Season with natural or vegetable salt.

People with addictions to any substance may benefit from a detox program, even if it is only the temporary avoidance of the addictive agent or agents. Withdrawal symptoms that commonly occur with many drugs, including sugar, caffeine, and over-the-counter medications, are precipitated by detoxification. Many of the poisons (toxins) that we ingest or make are stored in the fatty tissues. Obesity is almost always associated with toxicity. When we lose weight, we reduce our fat and thereby our toxic load. However, during weight loss we release more toxins, and thus need protection through greater intake of water, fiber, and the antioxidant nutrients, such as vitamins C, E, and beta-carotene, selenium, and zinc. With exercise we can also turn fat into muscle (not literally) and help further detoxification.

You will not believe how good you feel after cleansing your system. Afterwards you immediately realize how much poison you had in your body and the refreshing cleanliness of how you now feel.

While cleansing the colon, you have to replenish the good bacteria that protects the flora balance, such as yogurt with active cultures.


 

QT. Nutritionists have found that food loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much, so, add spices or chilies to your food for a flavor boost that can help you feel comfortable.

 

POPULAR DIET PLANS
Always consult your doctor for medical advice and treatment before starting any program.

Best Life Diet

DietWatch

Diet.com

Weight Watchers (Voted #1, the Best)

Mayo Clinic Plan

Denise Austin

South Beach Diet

Zone Diet

NutriSystem  (based on the Glycemic Index)

Glycemic Impact Diet

5 Factor Diet

Slim Fast

Atkins Diet

SparkPeople

Sonoma Diet

Jenny Craig

TrueStar Health

Grapefruit diet


High-protein diets: These high-protein diets are some of the unhealthiest diets for many reasons; They're popular because they target the emphasis on protein. But high-protein diets have been implicated in heart disease, osteoporosis, obesity, and many other chronic disease conditions found in the United States. Think before you jump.

Quick Tips on Eating less, Exercise more, and making it a lifelong habit

 

 

Avocados are rich in potassium, fiber, folate, and vitamin K, and any way you slice them, they are cholesterol-free.
1/2 Avocado contains: 117 calories, 4.9 g fiber, 354 mg potassium, 15.3 mcg  vitamin K, 59 mcg folate, 1.5 g protein, 10.7 g fat.
IS IS RIPE? Gently squeeze an avocado. If it yields, it is ripe. If it is hard, put it in a paper bag with an apple for two days.

 

DIET TIP
Brush your teeth after your Dinner, and then "Kitchen is Closed"

You can do it.

 

Grapefruit Juice contains many compounds that can reduce hardening of the arteries (atherosclerosis) and even the risk of cancer.
It turns out that grapefruit juice can directly or indirectly interact in important ways with a number of medications, including high blood pressure medications! This is especially important since grapefruit is consumed by 20% of Americans for breakfast- a time of the day when medications also are commonly taken.

 

DINING OUT

It's very easy to choose the diet friendly foods at home where you have control over each dish. But you don't have to give up that control at a restaurant.

The National Heart, Lung and Blood Institute, provide the following suggestions for you to keep your healthy diet on track wherever you are:

-Look for items that are grilled, steamed, broiled, or poached. Ask for gravy, sauces, butter, or salad dressing on the side, so you can limit those high-fat ingredients.
-Avoid foods labeled as fried, breaded, stewed, or creamed.
-Avoid foods described as jumbo or deluxe.
-Only eat until you are full, whatever is left, take it home in a doggy bag.
-Ask for salad or a side of vegetables in place of fries or onion rings.
-Instead of asking for bread or hash browns, etc., on the side, order fruit.
-When ordering your salad dressing, request vinegar and oil.

DIET RECIPES

Roasted Chicken - Sprinkle dried rosemary, cracked pepper and salt onto a chicken breast (skin removed). Pop into a pre-heated 350-degree oven until golden brown.  Serve with couscous, green beans and a whole-grain roll.

Lemonade le Mint  - Add 1 Tablespoon of lemon juice to a glass of water.  Add no calorie sweetener, ice chips and a sprig of chocolate-mint.

CHICKEN TORTILLA SOUP - Serves 2
2 cans of chicken broth OR 1 can of chicken broth plus 1 can water, 1 cup of cooked, cubed lean boneless chicken, 1/2 Can of Ro-Tel diced tomatoes & green chilies OR up that to the entire can if you like your chicken tortilla soup tomato, 1 ounce of shredded skimmed white cheese

In a saucepan, combine all ingredients except cheese and simmer about 10 minutes. Serve soup hot with shredded cheese.  Sprinkle soup with a bit of chili powder if desired. Look for different versions of Ro-Tel when shopping that will lend your chicken tortilla soup a different flavor.


Wow,Thats Chili - In a heavy pot, toss in 1 can of pinto beans, 1 can of drained kidney beans and 1 can of diced tomatoes. Add 2 Tablespoons of ground chili powder, 1 teaspoon of ground cumin, 1/4 cup of chopped chives, 1/4 cup of chopped parsley, and 1/4 cup of chopped cilantro.  Cook until hot, then add 1/2 cup of favorite salsa, 1/2 cup of cooked rice and 2 slices of mozzarella cheese. 


Awesome Dressing - Prepare boxed stuffing as directed on box, adding the following to the finished dish: 1/2 cup of caramelized onion, 1/2 teaspoon of dried crushed sage and 1/2 cup of sautéed mushrooms.

 

 

                                                                                        EATING AMNESIA (Mindless Eating)


Auto-Hand-To-Mouth: In most cases this is almost unconsciously stuffing food into your mouth, usually from a bag or bowl (popcorn, etc)  while watching TV, on many occasions, this includes the practice of eating standing up. These devouring actions can make you easily forget how much you have stuffed into your mouth. In this instance, you simply are not paying attention, you're just going hand to mouth and you don't even realize how many calories your are getting.

The Solution: Only eat at the table, and ideally, not eating while watching TV.

FYI. Obesity rates and diet-related illnesses like diabetes and heart disease continue to rise, many nutrition experts and health professionals are advocating a common sense approach to food. Rather than mindlessly following the latest dietary advice or fad, "tune into your own body to find out when you’re really hungry and use common sense as what eat". Intuitive eating is being able to eat when you’re hungry and stop when you're full.


 

Weight-Loss tip: Use Cooking Spray instead of Butter or Oil.  You can save hundreds of calories every time you cook for your family.

 

HEALTHY EATING

Nutrition experts from the Harvard School of Public Health created the Healthy Eating Pyramid. It is based on the best available scientific evidence about the links between diet and health. This new pyramid fixes fundamental flaws in the USDA pyramid and offers sound information to help people make better choices about what to eat.

  • Whole Grain Foods (at most meals). The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole-wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes.
  • Plant Oils. Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it's exactly in line with the evidence and with common eating habits. The average American gets one third or more of his or her daily calories from fats, so placing them near the foundation of the pyramid makes sense. Note, though, that it specifically mentions plant oils, not all types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart from sudden and potentially deadly rhythm problems.
  • Vegetables (in abundance) and Fruits (2 to 3 times). A diet rich in fruits and vegetables can decrease the chances of having a heart attack or stroke; protect against a variety of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis; guard against cataract and macular degeneration, the major cause of vision loss among people over age 65; and add variety to your diet and wake up your palate.
  • Fish, Poultry, and Eggs (0 to 2 times). These are important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease. Chicken and turkey are also good sources of protein and can be low in saturated fat. Eggs, which have long been demonized because they contain fairly high levels of cholesterol, aren't as bad as they're cracked up to be. In fact, an egg is a much better breakfast than a doughnut cooked in an oil rich in trans fats or a bagel made from refined flour.
  • Nuts and Legumes (1 to 3 times). Nuts and legumes are excellent sources of protein, fiber, vitamins, and minerals. Legumes include black beans, navy beans, garbanzos, and other beans that are usually sold dried. Many kinds of nuts contain healthy fats, and packages of some varieties (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) can now even carry a label saying they're good for your heart.
  • Dairy or Calcium Supplement (1 to 2 times). Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more. Dairy products have traditionally been Americans' main source of calcium. But there are other healthy ways to get calcium than from milk and cheese, which can contain a lot of saturated fat. Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. If you enjoy dairy foods, try to stick with no-fat or low-fat products. If you don't like dairy products, calcium supplements offer an easy and inexpensive way to get your daily calcium.
  • Red Meat and Butter (Use sparingly): These sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. If you eat red meat every day, switching to fish or chicken several times a week can improve cholesterol levels. So can switching from butter to olive oil.
  • White Rice, White Bread, Potatoes, White Pasta, Soda, and Sweets (Use sparingly): Why are these all-American staples at the top, rather than the bottom, of the Healthy Eating Pyramid? They can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease, and other chronic disorders. Whole-grain carbohydrates cause slower, steadier increases in blood sugar that don't overwhelm the body's ability to handle this much needed but potentially dangerous nutrient.
  • Multiple Vitamins: A daily multivitamin, multimineral supplement offers a kind of nutritional backup. While it can't in any way replace healthy eating, or make up for unhealthy eating, it can fill in the nutrient holes that may sometimes affect even the most careful eaters. You don't need an expensive name-brand or designer vitamin. A standard, store-brand, RDA-level one is fine. Look for one that meets the requirements of the USP (U.S. Pharmacopeia), an organization that sets standards for drugs and supplements.
  • Alcohol (in moderation): Scores of studies suggest that having an alcoholic drink a day lowers the risk of heart disease. Moderation is clearly important, since alcohol has risks as well as benefits. For men, a good balance point is 1 to 2 drinks a day; in general, however, the risks of drinking, even in moderation, exceed benefits until middle age. For women, it's at most one drink a day.

Source:cnpp.usda.gov

 

 

 

QT: Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much. Also, eating slowly will provide you with the chance to actually taste & savor your food.

 

EXERCISE BALL

Exercise balls make great tools for exercising - particularly in developing core strength, functional training, strengthening the back and the abdominal muscles, increasing your balance and stability, improving and increasing the challenge in your workouts and preventing injuries. Exercise balls can be used in three different main categories of exercise or training: weight training, abdominal training and flexibility exercises.
For weight training, the ball can be used as an instable weight bench (with you either lying on your back or your stomach, with your legs bent for support and feet touching the floor), which will add a new level of difficulty to your weight training workout.

When you use a exercise ball to do crunches, for example, you're using more than just the abdomens rectus. Many other muscles have to help out, acting as stabilizers, and this makes the exercise much more powerful and effective than if you were on a mat doing simple crunches. The same goes for an endless list of traditional exercises. The exercise ball really is a great innovation to the fitness industry.

Here are a few benefits you can get from spending a half-hour a day working with an exercise ball:

  • Develop muscle tone all over. When you're training one muscle group, another is helping to maintain balance, so you become toned up pretty quickly.
  • Improve your flexibility. There are some great stretches you can do - especially for your back and abdominal region. When you limber yourself up, you feel taller and thinner.
  • Make yourself more graceful. Working with a exercise balls trains you to balance yourself while you're in motion, a skill that really shows in every movement you make.
  • Really work your body's core. Few fitness devices offer such effective exercises to tone the deeper abdominal muscles.
  • Work at your own pace, to maximize your progress. Everything you do with an exercise ball can be modified to make it more or less difficult.

 

Selecting an Exercise Ball

Exercise balls come in several different sizes. When selecting an exercise ball, you should sit on the ball first. Your feet should be flat on the floor with even weight distribution. Knees should be level or slightly lower than the pelvis, creating a 90 degree angle at the hips and knees with thighs parallel to the ground. Exercise balls come in five diametrical sizes according to a person’s height. When purchasing a ball, it will come with visual information and diagrams for working out and specifying which activity benefits which part of your body.

  #1  Warm Up

Sit on the top of the ball with arms relaxed on thighs. Thighs should be approximately 90 degrees to your lower legs. Place feet flat on the floor about shoulder width apart. Begin to bounce lightly on the ball for 60 seconds or more for aerobic benefit. Do not lift your feet off of the floor.

-Hip Extension

Lie with your back on the floor, arms by your sides, knees bent and your feet and calves on top ofthe ball. Lift your hips off the floor until your back is straight. Pause and return to the starting position. Use your arms for balance. Do not arch your back.

-Inner Thighs

Lie on the floor on one side with your lower arm under your head. Use your upper hand for stability. Bend your leg at 90 degrees and extend your upper leg with your ankle resting on the ball. Lift your lower leg off the floor until it touches your upper leg. Pause and lower to the starting position. Keep your hips aligned with each other and do not roll forward or back.


-Outer Thighs

Lie sideways with your upper body supported on the ball. Extend your top leg out to the side with one foot resting on the floor. Put both hands on the front of the ball for stability and bend your lower leg on the floor. Lift your top leg until it is parallel to the floor. Pause and lower to the starting position. Do not let your hips roll forward or back. Keep your knee bent and forward.

-Upper Thighs
Stand on the floor with the ball pressed between your lower back and the wall. Feet shoulder width apart, heels under the center of your hips. Lift your arms in front of you and place your hands on your thighs for balance. Bend your knees to a squatting position, allowing the ball to roll up your back, keeping knees over heels. Pause when your thighs are parallel to the floor and return to the starting position.

-Leg Raises
Kneel behind the ball and lie with your hips, waist, and chest supported on the ball. Place your left hand on the floor and hug the ball with your right arm. Lift your right are and left leg at the same time, parallel to the floor, while maintaining your balance on the ball. Pause and return to the starting position. Repeat using the left are and right leg.

-Reverse Crunch with Exercise Ball

Targets the lower abdominal muscles.

Sitting on the floor, have the exercise ball resting between the legs about a foot off the ground. Lean your body back with your hands resting behind you, leaving only your buttocks and your hands on the floor.

Inhale and push your knees inwards towards your chest. Hold for 2 seconds, and release for one rep. Repeat motion for continual reps

-Extended Leg Overhead Bend Ab Crunch with Exercise Ball.

Targets the abdominal muscles

Lying on the floor, have your legs extended straight up with the ball between your feet. Arms should be resting at your sides, head resting on the floor.

Inhale and move legs down towards the floor to form a 120 degree angle. Hold for 2 seconds.

Exhale, and extend your legs back up and over your head. Hold for 2 seconds, inhale, and return to start position for one rep.

Using your Exercise ball for a chair

Some of the benefits of using an exercise ball as your chair. Whether you spend your desk time at the office, or studying at home for that next exam, office ball chairs can help you in many ways.


Because an exercise ball is not stable, your body needs to try to balance itself on it. The perfect spinal posture is coincidently the easiest to balance with. Thus, your body will automatically try to align itself into the proper posture. This helps improve your spinal health, and decrease back pains. An exercise ball causes to you to change your position often to balance. This helps reduce damage caused by prolonged sitting in the same position.

Sitting on an unstable surface all day will improve your sense of balance, as well as the reactions of your muscles. The result? An overall better balance that can be observed out of the office.


Your body primarily uses your core (abdominal) muscles to help compensate for changes in balance. Thus, you’re essentially getting a low-key abdominal workout. This may not sound like a lot, but consider the amount of time you spend on your computer at the office, or at home. Those hours can build up, and result in a strengthening of ab muscles.

Utilizing a exercise ball for your chair will keep the blood flowing to all parts of your body, throughout the day. A desk chair on the other hand, reduces circulation to some parts of the body after prolonged

 

EXERCISE & FITNESS

Always consult your doctor for medical advice and treatment before starting any program.

Engaging in physical activity will help you focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

Studies have shown a better chance of long term weight loss and health risk reduction through combining exercise and a reduced calorie diet. Exercise alone can help reduce risk factors for heart disease and diabetes and to build lean muscle tissue, but not enough to reduce total body fat. Those seeking to lose weight need to be mindful of their eating habits and to adopt a food plan that emphasizes healthy choices and appropriate portions.

QT: Skipping breakfast will leave you tired and craving foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 cup nonfat plain or vanilla yogurt, 1 1/3 cup frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

 

When you start out with a workout program - whether the purpose is weight loss exercise or another - you have started a training process that hopefully is going to last for a while. It is important that you are aware of some factors that can decrease your motivation for the exercising or even damage your health - while you are executing your training program. Even a few minor mistakes in your workout can easily accumulate to bad habits over time, kicking you off track, and that is not the purpose with good exercise. Below I'll go through a few of these.

Experts say, is to talk less and move more - and to decrease your rest periods between exercises.

If you don't give your body a chance to recover between exercises, it must get in better condition in order to repair itself for the next bout of activity -- so you're automatically getting more out of each workout

By decreasing rest periods, you can also do more work in the same amount of time, he says, and that means better (and faster) results.

Even in a 30-minute workout, reducing rest periods will also increase your challenge level - which, in turn, will increase your body's ability to recover. So you end up in better shape without increasing your workout time.

The idea is not to increase intensity, but to challenge your body by forcing it to recover more quickly, the more you move in any given time period, the easier it becomes to keep moving.

- Impatience

Impatience is probably most people's worst enemy when it comes to staying on track with your workout plan. It is so easy to get distracted, especially if you feel the recent progress with your exercise has been slow. You must be aware that physical training won't do miracles over night. Only faithful and diligent exercising and workout, day after day, week after week, month after month will prove results.

Looking back; maybe you're one who hasn't trained or exercised for years, maybe not at all. How many years did it take to put you in the physical shape and fitness condition you were in before you started regular exercising? Do not expect results in one week - take a look back and try to feel the difference after 3 to 6 months of exercising. If you are that patient, you'll definitely see results of your workout effort.

Fat has nine calories per gram, whereas carbs and protein have only four per gram, so to lose weight you have to avoid fat.


-Expectations too high

The purpose with your physical workout is to make yourself feel better and give you a better and richer life, not to compare yourself with others, whoever they are.

The measurement stick should always be the fitness and shape you were in before you started the exercising, and every improvements you do, are with references to this. If you do that, your expectations to the results of your exercise and workouts will be realistic, and you'll be amazed of how good you really can be.

-Getting Exhausted

Especially in the start up phase of a training program, some people are exercising so hard that they simply get exhausted or burned out. If you start your training program exceeding your present capabilities and if you have not been exercising since you were a kid - you probably won't be able to jog or workout for the next 14 days.

Your muscles will hurt so much and your legs will be so stiff after your mega exercise that you have to lay down and wait until you are able to exercise again. This is not very motivating. Start out the exercising very carefully and light - that is especially important if you have not done much training before.

-Doing exercises the wrong way

This can really be damaging, especially with anaerobic exercises. If you are training at a fitness center you should make sure you've got all the instructions you need from the trainer before you do any workout. One little mistake in your exercise can damage your back for a long time, and even permanently.

 

Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least 5 to 8 pounds and gradually work up to using 6 to 20 pounds, depending on the exercise.

• Start by performing one set of eight to 12 repetitions of each exercise, and work up to doing three sets of eight to 12 reps. Do this workout two to three times a week, with a rest day in between.

• Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed with a similar exercise that is easier or more challenging.

What you need: weights, a stability ball and a resistance band.


 

There is no need to eat dry salad or forgo any food you really like. Most everything in moderation will keep your weight where it belongs.

 

Target Heart Rate and Estimated Maximum Heart Rate

For moderate-intensity physical activity, a person's target heart rate should be 50 to 70% of his or her maximum heart rate. This maximum rate is based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be:

  • 50% level: 170 x 0.50 = 85 bpm, and
  • 70% level: 170 x 0.70 = 119 bpm

Thus, moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 85 and 119 bpm during physical activity.

For vigorous-intensity physical activity, a person's target heart rate should be 70 to 85% of his or her maximum heart rate. To calculate this range, follow the same formula as used above, except change "50 and 70%" to "70 and 85%". For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 35 years = 185 beats per minute (bpm). The 70% and 85% levels would be: 

  • 70% level: 185 x 0.70 = 130 bpm, and 
  • 85% level: 185 x 0.85 = 157 bpm

Thus, vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 130 and 157 bpm during physical activity.

Generally, to determine whether you are exercising within the heart rate target zone, you must stop exercising briefly to take your pulse. You can take the pulse at the neck, the wrist, or the chest. We recommend the wrist. You can feel the radial pulse on the artery of the wrist in line with the thumb. Place the tips of the index and middle fingers over the artery and press lightly. Do not use the thumb. Take a full 60-second count of the heartbeats, or take for 30 seconds and multiply by 2. Start the count on a beat, which is counted as "zero." If this number falls between 85 and 119 bpm in the case of the 50-year-old person, he or she is active within the target range for moderate-intensity activity.



A few exercises to try out:

-One-Arm Row

Works: Upper and middle back and shoulders

·  Stand to the left of a chair, feet hip-width apart. Hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from the hips so your back has a slight arch and you are roughly parallel to the floor, knees slightly bent. Put your left hand on the chair's seat for balance. Tilt your chin toward your chest so your neck is in line with the rest of your spine. Your right hand will be in front of your right shin.

·  Pull your right arm up along the side of your body until your elbow points to the ceiling and your hand brushes against your waist.

·  Slowly lower the weight back down. Complete the reps, and then switch sides.

-Modified Push-Up

Works: Chest, abdominals, shoulders, and arms

·  Lie on your stomach, knees bent and ankles crossed. Place your palms on the floor a bit to the side and in front of your shoulders. Tuck your chin a few inches into your chest so your forehead faces the floor.

·  Straighten your arms and lift your body so you are balanced on your palms and knees, abdominals tight. Be careful not to lock your elbows.

·  Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower just until your upper arms are parallel to the floor. Push back up.

 

-Bicep Curls

Works: Biceps

·  Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.

·  Curl your right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, then repeat with your left arm. Continue alternating until you've completed the set. (One rep consists of a bicep curl with each arm.)

-Kick-Backs

Works: Triceps

·  Stand to the left of a chair. Hold a dumbbell in your right hand, feet hip-width apart. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Place your free hand on top of the chair for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm perpendicular to it, and your palm facing in. Keep your elbow close to your waist. Pull your abdominals in and don't lock your knees.

·  Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight for one rep. When you've completed the set, repeat with your left arm.

-Shoulder Press

Works: Shoulders, arms

·  Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place your feet on the floor, hip-width apart. Pull your abdominals in so there is a slight gap between the small of your back and the back of the chair.

·  With palms forward, bend the elbows and raise the dumbbells up so they are level with your ears. Elbows should be at or just below shoulder height.

·  Straighten arms up over your head, without locking elbows, then slowly lower to start.



Abdominal crunches

Targets the Abs (stomach muscles)

Begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.

do crunches with you feet off the floor and knees bent. This will keep your feet on the floor, many people tend to arch the back and engage the hip flexors.

Crunches can be excellent, "but if they're not done correctly, with the back arching", they can actually weaken the abdominals.


Bench Step-Up

Targets your Thighs, Hips, Glutes, Shoulders

(If you do not have a bench, simply utilize a household stool, that is approximately 12-14" high.

·         Hold a light- or medium-weight dumbbell in each hand standing next to the bench lengthwise.

·         Step up with right foot onto the middle of the bench; hold for 3 counts with left leg lifted to side.

·         Step down with left foot and tap down with the right.

·         Immediately step back up to the bench with right foot.

·         Do all reps on this leg, rest for 30 seconds, then switch sides.

 

The Bicycle exercise

Bicycle/Cycling is an excellent exercise, especially for people who are overweight, because it is "low impact", meaning that you don't cause injury to the feet, knees and hips like you do when you run.

Remember to work out to the point at which you begin to feel a little out of breath, but not much beyond that. Just get your pulse and breathing rates up, but don't go to the point where you're panting for breath. Maintain your exercise for a half hour or more, 3 or 4 times a week, and you'll see an improvement. As you get into shape you'll notice that you need to work harder to get to that point of being a little out of breath, but that's the target zone, so just be pleased with the progress and continue to push yourself.

Targets the rectus abdomen and the waist

 To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

-Forward Lunges

Targets both your quads and your glutes
Take a big step forward, keeping your spine in a neutral position Start this exercise with your feet 6 inches apart from each other, keeping your spine in a neutral position with your toes pointed forward. "Make sure to keep your back straight". Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor.

We suggest that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on",
To make a lunge even more functional, try stepping not just forward, but back and out to each side.

Push back up to the starting position to complete one rep.

Stretching


Most aerobic and strength training programs inherently cause your muscles to contract and flex.

Daily stretching for 10-15 minutes daily can increase flexibility and joint stability. This reduces the risk of injures well as those everyday aches and pains.

Benefits of stretching

Regular stretching is a powerful part of any exercise program.

  • Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
  • Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls — especially as you age.
  • Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
  • Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.
  • Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
  • Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.

Stretching essentials

Using Toning Cords (Latex Resistance Tubes) can be used at home or on the go. The handles provide quick adjustment of tension and length for your height.

Or simply body stretching without :

  • Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.

·         Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.

One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising.

  • Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.
  • Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
  • Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
  • Relax and breathe freely. Don't hold your breath while you're stretching.

How often to stretch is up to you. As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day.

Know when to exercise caution

You can stretch anytime, anywhere — in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch.  

nlm.nih.gov/medlineplus/sportsfitness

 

QT: Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.


Regular Plie Squats

Target the inner thighs along with the hips and glutes.

In this version, an exercise ball is used to add back support which may give you just what you need to go a little lower. Always work with your own flexibility and only go down as low as you comfortably can.

  1. Stand with feet wide, toes out at about a 45-degree angle and place an exercise ball behind your lower back for support.
  2. If you choose to hold weights, you can keep them at your sides or prop them on the hips.
  3. Bend the knees and lower into a squat, keeping the knees in line with the toes.
  4. Lower down as far as your flexibility allows and push into the heels to go back to starting position.
  5. Do 1-3 sets of 10-16 reps.

Tips:

  • Keep your knees in line with your toes. If your knees want to angle inward, adjust the angle of your toes to a more comfortable place.
  • Press through the heel of you foot as you push up from the lunge to engage your inner thighs.
  • Avoid letting the knee bend over the toe.

Standing Oblique Flexion

Targets: Obliques (The Waist), Abs

·         Stand with knees slightly bent, feet shoulder-width apart, holding medium or heavy dumbbells in each hand with weights at sides, elbows slightly bent, palms in and abs tight.

·         Slowly slide dumbbell down outside of right thigh as far as you can, bending torso to right while keeping hips square.

·         Hold for 2 seconds, then slowly draw weight back up thigh to start.

·         Repeat all reps to right; switch sides.


Seated Stretch:

While sitting on a chair, lower your head and slowly curl your spine forward. You will feel the back muscles relax. Hold for 10 seconds. Unwind slowly, allowing the spine to gently uncurl. Repeat this stretch several times a day.

Standing Stretch:
Stand with weight equally distributed, arms relaxed at your sides. Slowly curl your spine forward for a gentle stretch. Hold for 10 seconds. Unwind slowly, allowing the spine to gently uncurl. Repeat several times a day.

 

FAD DIETS

There is no easy quick way to diet that will not have detrimental effects in some way to your body.

As opposed to healthy means of controlling weight, which promote healthful lifestyle changes that support long term results, fad diets focus on quick weight loss and use short term results to gain support and followers. A good principle with which to approach any diet or exercise plan you are considering is to ask whether you see yourself eating that way for the rest of your life. If the answer is not an unequivocal "yes," then consider it a fad diet!


Diets take form in many ways: low-fat, low-carbohydrates, high-protein, or focusing on one particular food item such as grapefruit. These diets lack major nutrients such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals, such as antioxidants (substances found in vegetables, which are protective against disease). Over the long term, by not receiving the proper amounts of these nutrients, you may later eventually develop serious health problems.

 

People want to believe that in this age of scientific innovations and medical knowledge, miraculous and effortless weight-loss methods exist. "Eat All You Want and Still Lose Weight!" or "Melt Fat Away While You Sleep!" These diets often promote quick weight loss through means that merely result in losing body water, glycogen stores, and lean muscle mass.

For the food groups that these diets do permit, the proportions are either well above or well below those recommended by major health organizations such as the American Heart Association and the American Dietetic Association, as well as the Surgeon General and the U.S. Department of Agriculture.

Some common claims of these diets include blaming particular hormones for weight gain, suggesting that food can change body chemistry, or touting or banning a particular food. However, they all have one thing in common: They offer only a temporary solution to what for many people is a lifelong and chronic condition. Once the diet is stopped, the lost weight is usually regained quickly, and when weight is lost rapidly, chances are it is not fat that is lost but water weight and precious muscle -- but when it is regained, it is usually all gained as fat

 

FIBER & DIET

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.

Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).

  • Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
  • Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits which aid in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

 

Age 50 and younger

Age 51 and older

Men

38 grams

30 grams

Women

25 grams

21 grams


Whole Grains: The Perfect Carbs
The body converts all carbohydrates into glucose. But it breaks down processed grains much more quickly than intact grains. The rapid breakdown of processed carbohydrates often causes wide swings in blood sugar that can trigger hunger cravings, cause the release of stress hormones, and initiate the buildup of arterial plaques.Varona compares foods made from refined grains to quick-burning newspaper. Whole grains, on the other hand, are like logs that burn for hours and provide continuous heat.

Common whole grains include brown rice, barley, millet, oats, buckwheat, rye, and whole wheat. You might also want to experiment with traditional Native American grains such as quinoa ("keen-wa") or amaranth, available in health- food stores. Good whole-grain recipes are easy to find on the Internet. But enjoying these highly nutritious foods can require patience--whole grains generally take longer to cook than refined grains.

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

  • Grains and whole-grain products
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
  • Nuts and seeds

Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

So what foods are your best bets? This list shows the amount of dietary fiber in several types of foods.

Food item

Fiber content in grams*

Split peas, cooked, 1 cup

16.3

Red kidney beans, boiled, 1 cup

13.1

Raspberries, raw, 1 cup

8.0

Whole-wheat spaghetti, 1 cup

6.3

Oat bran muffin, medium

5.2

Pear, medium with skin

5.1

Broccoli, boiled, 1 cup

5.1

Apple, medium with skin

4.4

Oatmeal, quick, regular or instant, cooked, 1 cup

4.0

Green beans, cooked, 1 cup

4.0

Brown rice, cooked, 1 cup

3.5

Popcorn, air-popped, 2 cups

2.3

Whole-wheat bread, one slice

1.9

*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007

Whole foods rather than fiber supplements are generally better. Many Fiber supplements —do not provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your health care provider if you feel you need to take fiber supplements.

Of great importance when dieting and achieving your specific weight loss goal. A gradual approach takes the stress out of dieting and lets you progress at your own pace from a period of accelerated weight loss to a lifetime of healthy weight maintenance, and it is essential that you consume at least 35 grams of fiber every day.

Ideally in the first phase of your plan, you will reduce the amount of calories you consume by up to 1,000 calories per day, but you should not consume fewer than 1,200 calories each day. You should eat 5 to 6 times daily to maintain a healthy metabolism (the rate at which your body naturally burns calories). Albeit this is a restrictive phase of your diet, do not give up hope, it is during this phase that you lose the most weight! Usually the initial phase of your diet will last 3-4 weeks, depending on your weight loss goal.

While a daily dose of fiber provides incredible life benefits, it is also an indispensable calorie free weight loss tool. When incorporated into your daily diet, fiber can help you lose weight in four important ways.

Fiber will help curb your appetite. Controlling your appetite is the key to weight loss. Fiber stimulates cholecystokinin (CCK), a hormone that sends a
message to your brain that you are full. Fiber promotes and prolongs the elevation of CCK in the blood, which makes you feel full for longer periods of time.

Fiber will actually eliminate calories from the food you eat. People who consume a high-fiber diet tend to excrete more calories in their stool. Recent research has shown that for every gram of fiber we eat, we eliminate 6 plus calories. An example: If you eat at least 35 grams of fiber each day over a period of one month, you will eliminate 7,595 calories.

Fiber foods are low energy-density foods.
High-fiber foods typically have a very low energy density (the number of calories in a particular volume of food), eating them allows you to eat a larger volume of food without consuming as many calories.

Fiber slows down the rate at which your body converts carbohydrates into sugar. High-fiber foods help normalize blood glucose levels by slowing down the time ti takes food to leave the stomach and delaying the absorption of glucose (blood sugar) from your meal.

Fiber is particularly important in reducing the risk of colorectal cancer, the second-leading cause of cancer-related death in the United States.

 

FLEX ANKLE AND WRIST WEIGHTS

There are absolutely benefits. The added weights will help you add a little extra muscle and burn a few extra calories. They create more tension so your muscles have to work harder to move, using more energy, therefore working harder and burning calories, leading to burning fat.

However, you should  also speed up the pace. Vary it up once in a while walking at a faster pace without weights one day, and then with weights a little slower.

QT: Race-walking burns 30% more calories per mile than "regular" walking or running because it uses and tones more muscle groups.


Take your 30 minute walks wearing ankle weights. Start with about 2-3 lb. per side and as you build up strength and endurance you may increase it in 1 lb. increments up to 5-7 lb.. The extra weight will turn fat into muscle mass and also cause your cardiovascular system to work harder burning more calories. Do not go running with ankle weights on as you can easily damage your knees. If you insist on using walking weights, your first choice should be a weighted vest or waist belt that distributes the weight naturally at your center of mass.

Although adding weights at the ankle, wrist or foot may increase the risk of strain and injury. Very few of those in the know recommend heavy weighted shoes. There are better ways to tone your body and to burn more calories through walking. Adding weight will allow you to burn more calories per mile, but only about 5-8 calories more per mile for every 10 pounds added.

Walking poles are a far safer option than using weights. The exact opposite of ankle weights and heavy shoes, walking poles decrease the strain on your ankles, knees and hips. When used properly they can relieve neck and shoulder tension.

 

GASTRIC BYPASS

Gastric bypass surgery is one type of procedure that can be used to cause significant weight loss if you are very obese. The surgery reduces your body's intake of calories. Calorie reduction is accomplished in two ways:

  • After the surgery, your stomach is smaller. You feel full faster and learn to reduce the amount that you eat at any given time.
  • Part of your stomach and small intestines are literally bypassed (skipped over) so that fewer calories are absorbed. Unfortunately, sometimes nutrients are lost as well.

The surgery is only right for you if you meet certain strict criteria described later in this article.

Prior to any weight loss operation, your doctor will give you a complete medical examination and evaluate your overall health.

A psychological evaluation will be given to you. This will determine whether you are ready to adhere to a healthier lifestyle. If you are not ready to make lifestyle changes (and have not tried hard to do so already), you will not be considered eligible for the procedure. Without changing your lifestyle, the surgery will not be a success.

You will also receive extensive nutritional counseling before (and after) your surgery.

The surgery is performed under anesthesia. There are two basic steps:

  • STEP 1 -- The first step in the surgical procedure makes your stomach smaller. The surgeon divides the stomach into a small upper section and a larger bottom section using staples that are similar to stitches. The top section of the stomach (called the pouch) will hold your food.
  • STEP 2 -- After the stomach has been divided, the surgeon connects a section of the small intestine to the pouch. When you eat, the food will now travel from the pouch through this new connection ("Roux limb"), bypassing the lower portion of the stomach. The surgeon will then reconnect the base of the Roux limb with the remaining portion of the small intestines from the bottom of the stomach, forming a y-shape.

This "y-connection" allows food to mix with pancreatic fluid and bile, aiding the absorption of important vitamins and minerals. You still may experience poor absorption of certain nutrients.

The risk of malabsorption is of greater concern in gastric surgeries that skip over a larger portion of the small intestines. These are performed much less commonly than the Roux-en-Y gastric bypass as described.

LAPAROSCOPY

Gastric bypass can be performed using a laparoscope. This less-invasive technique allows the surgeon to make smaller incisions, which lowers the risk of large scars and hernias after the procedure.

First, small incisions are made in your abdomen. The surgeon passes slender surgical instruments through these narrow openings. The surgeon also passes a camera (laparoscope) through one of these small openings and watches through a lens and video monitor to do the surgery.

TYPES OF WEIGHT LOSS SURGERIES

Weight loss surgery can be divided into three types:

  • Restrictive procedures reduce the size of your stomach.
  • Malabsorptive procedures alter the flow from your stomach to your intestine, causing poor absorption of calories, vitamins, and minerals in the intestine.
  • Combination procedures involve characteristics of both restrictive and malabsorptive procedures.

Gastric bypass surgeries are combination procedures that use both restriction and malabsorption to achieve weight loss.

Because it is a combination approach, it tends to be more successful for weight loss than purely restrictive surgeries. However, your body may not absorb vitamins and minerals properly.

Restrictive-only procedures are not as successful. It is easy to "cheat" and eat too much food, over-stretching the newly created stomach pouch.

A newer procedure, called the Lap-Band, uses a band around the upper part of the stomach, creating a small pouch to hold food. The band limits the amount of food you can eat, and increases the time it takes the intestines to digest the food. Your doctor can later adjust the band to allow food to pass more slowly or quickly through your digestive system. Possible complications include nausea, vomiting and gastroesophageal reflux.

Gastric bypass surgery may be an option if you are significantly obese and have tried unsuccessfully to lose weight on diet and exercise programs and are unlikely to lose weight successfully with non-surgical methods.

Gastric bypass surgery is not a "quick fix" for obesity. The surgery can take several hours and has risks and possible complications. For example, vomiting following the surgery is not uncommon because of eating more than the new, small stomach can accommodate.

Your commitment to diet and exercise must be very strong because even after the surgery, you must adhere to these lifestyle changes. Otherwise, complications from the surgery are likely to develop.

The procedure may be considered for obese individuals who have:

  • A Body Mass Index (BMI) of 40 or more. BMI is a calculation based on height and weight that is used to determine whether you are of normal weight or are overweight. Someone with a BMI of 40 or more is at least 100 pounds over their recommended weight. A normal BMI is between 18.5 and 25.
  • A BMI of 35 or more along with a life-threatening illness that can be made better with weight loss, such as sleep apnea, type 2 diabetes, and heart disease.

LAPAROSCOPY

Not everyone is a candidate for the laparoscopic (minimally invasive) approach. You are probably NOT a good candidate for laparoscopy if you weigh more than 350 pounds. Others who have had past abdominal surgery may also not be candidates, due to scar tissue. Your surgeon will determine the best and safest approach for you.

The risks of gastric bypass surgery include:

  • Bleeding
  • Infections
  • Follow-up surgeries to correct complications, or to remove excess skin
  • Gallstones due to significant weight loss in a short amount of time
  • Gastritis (inflammation of the lining of the stomach)
  • Vomiting from eating more than the stomach pouch can hold
  • Iron or vitamin B12 deficiencies (if they occur) can lead to anemia
  • Calcium deficiency (if it occurs) can contribute to the development of early osteoporosis or other bone disorders

Follow up surgeries may be less likely if gastric bypass is performed with a laparoscope.

Another common complication from gastric bypass is "dumping syndrome." The symptoms often include:

  • Nausea and vomiting
  • Diarrhea
  • Bloated feeling
  • Dizziness
  • Sweating

You can lessen these symptoms by following your dietitian's guidelines very carefully, especially during the first two months after surgery.

The weight loss results of gastric bypass surgery are generally good. Most patients lose an average of 10 pounds per month and reach a stable weight between 18 and 24 months after surgery. Often, the greatest rate of weight loss occurs in the very beginning (that is, just following the surgery when you are still on a liquid diet).

After the surgery, you will need to follow up with your doctor fairly often during the first year. During those visits, your physician will be evaluating your physical and mental health status, including any change in weight and your nutritional needs. You will likely see a dietitian during those visits as well.

The surgery is not a solution in and of itself. While it can train you to eat smaller quantities and feel full more quickly, you still have to do much of the work. To achieve weight loss and avoid complications from the procedure, you must exercise and eat properly -- according to important, healthy guidelines that your doctor and nutritionist will teach you.

Most people typically stay in the hospital for a few days or less after gastric bypass surgery. Some may need to stay 4 - 5 days. Your doctor will approve your discharge to home once you can do the following:

  • Move without too much discomfort
  • Eat liquid and/or pureed food without vomiting
  • No longer require pain medication given by injection

You will remain on liquid or pureed food for several weeks after the surgery. Even after that time, you will feel full very quickly, sometimes only being able to take a few bites of solid food. This is because the new stomach pouch initially only holds a tablespoonful of food. The pouch eventually expands. However, it will hold no more than about one cup of thoroughly chewed food (a normal stomach can hold up to one quart).

Upon follow up, your doctor will determine if you need replacement of iron, calcium, vitamin B12, or other nutrients. Supplements, such as a multivitamin with minerals, will be prescribed to provide any nutrients that you may not be getting from your diet. This lack of nutrients can occur because you are eating less and because the food moves through your digestive system more quickly.

Once your diet begins to consist of more solid food, remember to chew each bite very slowly and thoroughly.

You will be instructed on eating small meals frequently throughout the day, rather than large meals that your stomach cannot accommodate.

Your new stomach probably won’t be able to handle both solid food and fluids at the same time. So, you should separate fluid and food intake by at least 30 minutes and only sip what you are drinking.

You won’t be able to tolerate large amounts of fat, alcohol, or sugar. You should reduce your fat intake, especially fast food meals, deep-fried foods, and high-fat foods, as well as high-sugar foods like cakes, cookies, and candy.

Exercise and the support of others (for example, joining a support group with people who have undergone weight loss surgery) are extremely important to help you lose weight and maintain that loss following gastric bypass. You can generally resume exercise 6 weeks after the operation. Even sooner than that, you will be able to take short walks at a comfortable pace, with the approval and guidance of your doctor. Exercise improves your metabolism, while both exercise and attending a group support can boost your self-esteem and help you stay motivated.

Source: AIH

 

GLYCEMIC INDEX (GI)

 The GI values are a measure of 1 to 100 where pure glucose has a value of 100



The Glycemic Index (GI) provides a rating of how foods affect blood sugar and glucose levels with low GI index foods providing more sustained energy compared to high GI carbs which break down quickly (such as white bread, refined cereals, sugary drinks) and cause a rapid increase in glucose. Adults can also benefit from choosing healthier low GI breakfast foods such as whole grain bread and cereal, oatmeal, fruit and nuts which are higher in protein, fiber and nutrition. Low Glycemic Index (GI) breakfast options increase satiety making you feel fuller and more satisfied after eating, making these excellent choices for a healthy weight control diet

Traditional complex carbohydrates like rice and potatoes were absorbed slowly, and that simple and refined carbohydrates, like candies and jams resulted in a sharp rise in blood sugar. This is not always the case. There are more considerations involved than just simple vs complex or refined vs. natural.

GI and Weight Loss

Many Nutritionists are no longer educating people on complex vs. simple carbs, but tend to favor the GI index.

Eating foods with a low GI value tend to provide a feeling of fullness for longer and therefore assist those trying to eat less or lose weight. Diabetics can now choose their foods in a more controlled manner.

The GI factor is not the key to all weight loss, but it is another excellent another tool. A diet rich in low GI foods is a good diet, provided that there is nutritional variety.

 

INTERVAL TRAINING

Interval training, you alternate between bursts of higher-intensity exercise and periods of less-intense exercise (or "active rest"). As you get more fit, you decrease the "rest" time and increase the high-intensity periods. You'll see big fitness gains if you train this way regularly.

Precautions:

  • Warm Up before starting intervals
  • Assess current conditioning and set training goals that are within your ability
  • Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
  • Keep a steady, but challenging pace throughout the interval
  • Build the number of repetitions over time
  • Bring your heart rate down to 100-110 bpm during the rest interval
  • To improve, increase intensity or duration, but not both at the same time
  • Make any changes slowly over a period of time
  • Train on a smooth, flat surface to ensure even effort

 

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise, but you may pay a price, there are dangers in intensity exercise , so read up, before you begin this regime.

If you now run for 30 minutes at 6 mph,  try jogging for five minutes to warm up. Then, increase your speed to 6.0 mph for one to two minutes(don't push it, if you can't go that long). Then, jog for a few minutes at your normal speed, then again at the faster speed, and so on until you reach your time limit. Your ratio of work to active rest would be 2:3 if you ran for two minutes at 6.0-6.5 mph, then jogged for three minutes at 6 mph.

You can also use your heart rate to set intervals. For example, if your heart rate hits 70% of your maximum when you jog at 6 mph, start at that speed. Then increase either your speed or elevation (if you're on a treadmill) to get your heart rate to 85% or 90% of maximum for one to three minutes. Then, go back to jogging at the 70% heart rate, and continue alternating.

As your fitness improves, your heart rate will be lower at the higher speeds, and then you can spend more time at those speeds. A good starting ratio of work to active rest is 1:3; you can always vary the ratios if they turn out to be too hard or too easy.

Those who train for sports fitness, recommend interval training just once a week to start, as it is more intense than one is usually used to. Once you get the hang for it, you can do it more often.

 

HELPFUL LINKS
(These website links are listed as a convenience to our visitors. If you choose to use these links, we take no responsibility and give no guarantees, warranties)
http://www.acefitness.org
www.afaa.com (Aerobics & Fitness Association)

www.aboutaerobics.com
http://www.weightlossforall.com/1200-calorie-diet-sample.htm
http://www.dietnation.com/
http://www.everydiet.org/
www.fitness.com
http://www.fitnesslinkpros.com/
http://www.global-fitness.com/
http://www.gnc.com (Suppliments, etc.)
http://www.jennycraig.com/
http://nutrition.about.com/od/changeyourdiet/a/sticktodiet.htm
www.loseweight.yourhealthonline.info/
http://www.metamucil.com




Quicktip: Eating a diet rich in fiber helps keep your digestive system healthy and can lower your risk of cardiovascular disease and diabetes. Women need at least 25 grams fiber every day and men need more than 35 grams.

 

                                                                                                          NUTRITIOUS BREAKFAST

A healthy Breakfast can help you stay energized all day and keep the pounds off.
A healthy breakfast should be a balance of carbohydrates, protein and fats. Fiber is also very important.

 
          Smoothie
: In your blender

  • Place one cup milk or water, 1/2 cup of fat free yogurt, 1 cup single or mixed berries (fresh or frozen), and 1 tablespoon of flaxseeds. A great eat and run breakfast.

 

  • or place 1 cup of strawberries, 2 bananas, 2 tablespoons chocolate syrup, 1 cup plain vanilla yogurt and mix for 30 seconds or until smooth.  

  
 Or:                   

  • Instant Oatmeal: This is the easiest to make in your microwave oven. Just remove a packet (come pre-packaged) of oatmeal, place it in a small cereal bowl. Add a cup of water or milk. Place the bowl in the microwave and cook it according to the directions on the package, normally 1-2 minutes on high. Take the bowl out of the microwave, stir and allow to cool before eating. Should you wish, you can sprinkle a little sugar on it, or some fresh fruit.

 

  • A bowl of cereal (your favorite cereal) add 1/2 cup of 2% non-fat milk and a scattering of strawberry's.

 

  • A piece of toast, but instead of using jam or butter, spread a whole banana on it, garnish with a pinch of nutmeg.

 

  • You can never go wrong with a bowl of cut up banana and a little of your favorite honey poured over it, in moderation.

 

  • A fruit bowl consisting of cut up Guava, Kiwi, Papaya, Strawberry's and watermelon along with a whole wheat muffin with a dab of peanut butter. A very healthy choice.

 

  • For a no-carb breakfast, try something really classic. A breakfast sandwich consisting of sausage, cheese and egg, wrapped in lettuce leaves.


FYI: Some Nutritional information about eggs: (More than half the fat in eggs comes from the yolk)

  • The white of one large egg contains 17 calories
  • The yolk of one large egg contains 59 calories
  • One large fried egg has 92 calories
  • One large hardboiled egg contains 74 calories
  • One large poached egg also contains 74 calories
  • One scrambled egg 100 calories


U.S. Grade AA eggs have whites that are thick and firm; yolks that are high, round, and practically free from defects. Grade AA and Grade A eggs are best for frying and poaching.
        Grade A eggs have characteristic of Grade AA eggs except that the whites are not quite as firm.
        Grade B eggs have whites that may be thinner and yolks that be wider and flatter than higher grade eggs. These are normally not found in stores.

Scientific data suggest that high levels of egg consumption (daily) are associated with an increased risk of type 2 diabetes, as well as that it suggest that high egg intake increases cardiovascular risk in diabetic patients.

 

PROBIOTICS
(which means "for life")

Good Bacteria:

Used for centuries as natural components in health-promoting foods.

Probiotics are the latest in the category of good-for-you foods. Basically, they are "good" bacteria added to foods or occurring naturally in certain yogurts, fermented dairy drinks, and in supplement form. Probiotics have been used as a form of treatment for a variety of gastrointestinal diseases including irritable bowel, lactose intolerance, traveler's diarrhea, and antibiotic-induced diarrhea.

Science is not entirely sure, but surmise that the good bacteria replace or crowd out the germs or bad bacteria in the intestinal tract. Another theory is that the good bugs keep the intestinal tract acidic where bad bugs can't survive. Our digestive tracts are lined with more than 400 different kinds of good bacteria that help fight off infection and keep us healthy. The largest group of good bacteria is the one found in yogurt. By consuming foods with probiotics, you can increase the number of healthy bacteria, boost your immunity, and promote a healthy digestive system.

Yogurt is a terrific snack or part of a healthy meal and is a nutritional powerhouse, containing an excellent source of calcium (450 milligrams per cup) and protein (13 grams per cup). Choose yogurts with live and active cultures that are low-fat or nonfat without lots of extra sugar. Do pay close attention to the expiration date; live cultures do diminish in time.

Probiotics are not an end-all to prevent or cure disease, but they are considered safe since the good bacteria are already a part of the digestive system. They offer a quick and easy first line of defense along with a healthy diet.

FYI:  Potential overall benefits

Some Scientific evidence suggest the benefits of probiotic therapies suggest a range of potentially beneficial medicinal uses for probiotics. For many of the potential benefits, research is limited and only preliminary results are available. It should be noted that the effects described are not general effects of probiotics. All effects can only be attributed to the strain(s) tested, not to the species, nor to the whole group of LAB (or other probiotics).

Managing Lactose Intolerance

As lactic acid bacteria (LAB) actively convert lactose into lactic acid, ingestion of certain active strains may help lactose intolerant individuals tolerate more lactose than what they would have otherwise. In practice probiotics are not specifically targeted for this purpose, as most are relatively low in lactase activity as compared to the normal yogurt bacteria.

Prevention of Colon Cancer

In laboratory investigations, some strains of LAB have demonstrated anti-mutagenic effects thought to be due to their ability to bind with heterocyclic amines; carcinogenic substances formed in cooked meat. Animal studies have demonstrated that some LAB can protect against colon cancer in rodents, though human data is limited and conflicting. Most human trials have found that the strains tested may exert anti-carcinogenic effects by decreasing the activity of an enzyme called β-glucuronidase (which can generate carcinogens in the digestive system). Lower rates of colon cancer among higher consumers of fermented dairy products have been observed in some population studies.

Cholesterol Lowering

Animal studies have demonstrated the efficacy of a range of LAB to be able to lower serum cholesterol levels, presumably by breaking down bile in the gut, thus inhibiting its re-absorption (which enters the blood as cholesterol). Some, but not all human trials have shown that dairy foods fermented with specific LAB can produce modest reductions in total and LDL cholesterol levels in those with normal levels to begin with, however trials in hyperlipidemic subjects are needed.

Lowering Blood Pressure

Several small clinical trials have shown that consumption of milk fermented with various strains of LAB can result in modest reductions in blood pressure. It is thought that this is due to the ACE inhibitor-like peptides produced during fermentation.

Improving Immune Function and Preventing Infections

Helicobacter pylori

LAB are thought to aid in the treatment of Helicobacter pylori infections (which cause peptic ulcers) in adults when used in combination with standard medical treatments.

Antibiotic-associated diarrhea

A meta-analysis suggested probiotics may reduce antibiotic-associated diarrhea. A subsequent randomized controlled trial also found benefit in elderly patients.

Reducing Inflammation

LAB foods and supplements have been found to modulate inflammatory and hypersensitivity responses, an observation thought to be at least in part due to the regulation of cytokine function. Clinical studies suggest that they can prevent reoccurrences of inflammatory bowel disease in adults, as well as improve milk allergies and decrease the risk of atopic eczema in children.

Improving Mineral Absorption

It is hypothesized that probiotic lactobacilli may help correct malabsorption of trace minerals, found particularly in those with diets high in phytate content from whole grains, nuts, and legumes.

Prevents Harmful Bacterial Growth Under Stress

In a study done to see the effects of stress on intestinal flora, rats that were fed probiotics had little occurrence of harmful bacteria latched onto their intestines compared to rats that were fed sterile water.

Irritable Bowel Syndrome and Colitis

Points to Consider


  • If you are thinking about using a probiotic product as CAM, consult your health care provider first. No CAM therapy should be used in place of conventional medical care or to delay seeking that care.
  • Effects from one species or strain of probiotics do not necessarily hold true for others, or even for different preparations of the same species or strain.
  • If you use a probiotic product and experience an effect that concerns you, contact your health care provider.
  • You can locate research reports in peer-reviewed journals on probiotics' effectiveness and safety through the resources PubMed and CAM on PubMed.

 

BALANCED FITNESS PROGRAM

Agility: Agility is defined as the ability to quickly react to outside stimuli without losing balance, stability or postural alignment. Jumping rope, playing catch, working outside in your yard, or simply playing with a child. these are excellent methods for developing agility.

Aerobic Endurance: Aerobic endurance is related to the hearts ability to deliver blood to the working muscles for an extended period of time.

Balance: You can improve your balance by working out on a stability ball or bosu, or by taking yoga or a Pilates class.

Coordination: Coordination involves the ability of the muscles to work together to create fluid, harmonious movement. Step classes, aerobic classes, and cardio boxing classes improve coordination.

Flexibility: Flexibility is related to the range of motion at each of your joints. Yoga and Pilates help enhance flexibility.

Muscular Endurance: Muscular endurance is gained by performing higher repetitions in your strength training program.

Power: In contrast to strength, power involves full out muscular contraction in movements that require explosive bursts of energy, such as jumping and sprinting.

Strength: Strength is defined as the degree of force a muscle can exert in response to a specific amount of resistance. Weight training exercise, as well as resistance bands and tubes will help you build strength. Additionally, body weight exercises such as push-ups and crunches will also strengthen your body.

 

PROTEIN

The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10% to 35% of total calories -- for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that's 10% of calories) to 218 grams (35%) of protein per day.

A nutritionally balanced diet provides adequate protein. Protein supplements are rarely needed by healthy people.

Vegetarians are able to get adequate amounts of essential amino by eating a variety of plant proteins.

The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.

The following are the recommended serving sizes for protein:

  • 2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of playing cards)
  • 1/2 cup of cooked dried beans
  • 1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese

Select lean meat, poultry without skin, fish, and dried beans, and low-fat or fat-free dairy products often. These are the protein choices that are the lowest in fat.

The Balanced diet:

The U.S. Department of Agriculture's newest food pyramid guide, called My Pyramid, encourages consumers to make healthier food choices and to get regular exercise. Unlike the older model, food groups are arranged in vertically bands, instead of horizontal ones. Band width indicates portion size. The wider the band, the more food from that group you should eat.

Amino acids are organic compounds that combine to form proteins. When proteins are digested, amino acids are left. The human body requires a number of amino acids to grow and breakdown food.

Amino acids are classified into two groups:

  • Essential amino acids cannot be made by the body and must be supplied by food. These include cysteine, lysine, and tryptophan.
    Sources of essential amino acids include milk, cheese, eggs, certain meats, vegetables, nuts, and grains.
  • Nonessential amino acids are made by the body from the essential amino acids or normal breakdown of proteins. They include aspartic acid, glutamic acid, and glycine.

Source: NIH.gov

A diet based on an increased intake of foods high in protein have been shown in a number of studies to give an added boost to dieters by helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue.

It's recommended that your diet should contain 25 to 35 percent protein for weight loss and between 20 to 25 percent protein for weight maintenance. In either situation the protein in the food should be high quality.

Protein requires more energy to digest than other foods helping you to use more calories and therefore may help with weight loss.

Also, potein helps to preserve lean muscle tissue while you lose fat. If your body doesn't get enough protein and the important essential amino acids on a daily basis it will simple take the protein from existing muscle tissue.

Protein foods also help to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.

Protein' regardless of the types of foods high in protein it comes from, contains 4 calories per gram.

Next to water, protein is the most plentiful substance in the body. Muscles, skin, eyes, individual cells and your immune system are just a few of your body parts comprised primarily of protein.

Protein is the main building block of your body. It's essential that your entire body receives enough protein from food to ensure proper growth and maintenance. Protein foods also provide you with essential amino acids that your body cannot manufacture itself.

 

RAW FOOD DIET

These consist of food that has not been cooked, pasteurized, processed, or heated above 115 degrees F.

Typically those who participate in this lifestyle, consume 80 to 100 percent of their food in raw form. Some benefits are lose of weight, greater vitality and a clearer complexion, not to mention those that claim it provides them with additional clarity and a greater sense of well-being.

A raw diet may help obese individuals lose weight and decrease blood pressure, and has been shown to ease symptoms of fibromyalgia and rheumatoid arthritis. Some research also indicates that a raw food diet may help prevent certain cancers. Eating a diet consisting of at least 70 percent raw vegetarian foods was associated with healthful triglyceride and LDL cholesterol levels, but also with elevated homocysteine and lower levels of HDL (good) cholesterol. On the other hand, some very strict raw diets have been linked to serious and negative health effects, such as lower bone density, increased dental erosion, and amenorrhea (absence of menstrual periods) in women.

A study in Europe found that raw milk (unpasteurized) may lower risk of asthma and allergies. Raw meat poses similar concerns due to bacteria, parasites, and toxins.

Caution, do not begin a raw food regime without carefully reading up on the advantages, as well as some of the disadvantages to your health in some cases. A prudent approach would be that of consulting with a nutritionist, who has plenty of expereince working with people on raw food diet.

 

RESISTANCE EXERCISING WITH TUBES AND BANDS
(Elastic Tubes)

Rubber exercise tubing and bands are terrific alternatives to dumbbells and other resistance exercise equipment. They are inexpensive, portable, pack well for road trips, won't dent the floor or mash your toe if you drop them, and you can perform every dumbbell exercise with them and more. The difference between tubing and bands is that bands are flat sheets of thin elastic rubber, usually six to eight inches wide, and come with or without a handle, while tubing is round and almost always sold with handles. The tubing bungies are easier to use because of the handles, and they tend to last longer than bands.

Most fitness professionals agree that you can gain strength using tubing and bands. Tubing and bands are just another device to help you get the job done. Whether they are superior to dumbbells or weight machines is unknown, but that you can get a training effect if you use them.

The Color coding is really great,
Weight comparison.
Black, Blue, Green, Purple and Yellow.

Tubes and bands come in different colors to represent different resistance higher resistance is accomplished by making the rubber thicker but since manufacturers use different color coding systems and typically provide no information about the level of resistance of each color, it's hard to know how they compare to dumbbells and machines in terms of weight. In other words, are you lifting five pounds with a yellow tube or 10 pounds with a green band?

Follow the same principles with elastic tubes that you would with dumbbells. Be sure to warm up and cool down, do stretches in "sets", and let your mussels rest for at least a day or two between workouts.

One of the difficulties in identifying the amount of resistance is that tension in rubber changes as you stretch it. For instance, the tension in an exercise tube when you first start to pull on it during a biceps curl is less than when you fully stretch it. In fact, some research shows that tension is not constant in the tube until it is stretched beyond 50% of its starting length, while other research shows that tension may not be constant until the elastic is stretched more than two and a half times its original length. The mechanical stretch properties of elastic vary based on thickness, age of the rubber, how much it is used, how quickly it is stretched, and other factors, and so it's difficult to quantify with certainty the "weight" of each tube or band that you stretch.

However, in one well-executed study, researchers were able to quantify the weight-equivalent of tubing and bands using sophisticated strain gauges. They measured tubing and bands from the Thera-Band Company (yellow, red, green, blue, black, and sliver tubing; yellow, green, and black bands) and stretched them under many different conditions. They found the following when the elastic was stretched to twice (or 100% of) its starting length:

Bands

Yellow: 2.9 pounds
Green: 5.6 pounds
Black: 8.1 pounds

Tubing

Yellow: 0.5 pounds
Red: 3.0 pounds
Green: 4.7 pounds
Blue: 6.5 pounds
Black: 7.2 pounds
Silver: 10.5 pounds

Stretching each tube and band another 100% in this study yielded about one and a half times more tension, so when the green tube was stretched to 200% of its original length, the weight equivalent was approximately seven pounds. Keep in mind that not all manufacturers use the same color or quality of rubber, so these values are specific only to the tubes and bands used in the study. Also keep in mind that rubber loses its elasticity after many uses. One study showed that tension started to decrease slightly after just 50 full (100%) stretches, while in another study it took 500 stretches to reduce the tension in the bands and tubes by 12% and 6%, respectively. Whether you will notice the difference is hard to say, and so you should pay attention to the resistance over time. You can purchase new tubes or bands if you notice the elasticity decreasing, or alternatively, increase the tension by wrapping them around your hands a few times and shortening them. Shortening the elastic increases the tension (another benefit of tubes and bands).

Using Tubing and Bands
Your fitness goals will determine which color tube or band to use. Select a tube or band that you can lift eight to 12 times to fatigue if strength is your objective, and a tube or band that you can lift 12-15 times to fatigue if endurance and tone is your objective. Keep in mind that there is crossover in benefits, so if you lift eight to 12 times for strength you will still get toned, and likewise, if you lift 12-15 times for endurance and tone you will still gain strength. The important point is to work to fatigue on all sets, no matter how many repetitions you do, to gain benefits.

Exercises
You can do more exercises with tubes and bands than you can with dumbbells. You can stand on them and do upright and bent-over-rows, lateral raises, front raises, overhead presses, and biceps curls; attach them to doors and do rows, trunk rotations, pull-downs, triceps kickbacks, pectoral flies, and abdominal work and attach them to your legs to work your hips, thighs, and  buttocks (gluteals).

 

RUNNING

Benefits

Cardiorespiratory fitness (aerobic fitness or "cardio") is the ability of your heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. As you get more aerobically fit, your heart will pump more blood and oxygen with each beat (this is called "stroke volume") and your muscles will extract (or consume) more oxygen.  Running improves your aerobic fitness by increasing the activity of enzymes and hormones that stimulate the muscles and the heart to work more efficiently.

What is important is that you maintain some type of exercise once you reach your goal weight, because it's generally accepted that exercise is the single best predictor of keeping your weight off. Whether you walk or run won't matter

You'll get equally fit running on a treadmill or outdoors. In fact, many distance-running athletes use the treadmill to save their legs from the pounding of roadwork. But there is a slight difference in energy expenditure (calories burned) between the two; outdoor running burns slightly more calories than treadmill running at the same speed due to lack of air resistance on the treadmill. Researchers studying this phenomenon found that setting the treadmill at 1% elevation equals things out.
Source: American College of Sports Medicine & Jeff Galloway 

Tips for the beginner:

The following tips for correct running form are adapted from "Runner's World Magazine" and "Jeff Galloway".

Head: You should look forward toward the horizon when you run. To do that, keep your head on top of your spine and do not bend forward or look down at your feet. Your head weighs at least 13 pounds, and you don't want it dragging you down with forward-head posture! The emphasis is on keeping your body erect, because you're fighting gravity when you lean forward (it's okay if you look down at the ground at least 20 feet ahead of you since you won't lean forward to do that). Keep your face and jaw relaxed, too; it's okay if they shake and bounce as you run.

Shoulders: Keep them relaxed and loose. Shrugging, tightening, and creating tension in your shoulders and neck will waste energy and deplete you quickly. Stay loose as a goose!

Torso: As Jeff Galloway says, "Your torso's only along for the ride." Track coaches describe the ideal posture as running tall, which means that you stretch yourself up to full height with no strain from the torso. This will allow you to breathe maximally and put your body in the optimal biomechanical position for moving forward.

Hips: Your hips are close to your center of gravity and will be in proper alignment if your torso and head are aligned. If you lean forward, your hips will tilt forward too and that will strain your lower back.

Legs: Sprinters lift their knees very high when they run, but for distance running, and even shorter distances, keep your knees low. It takes a lot of energy to lift your knees, and even running a mile will be tough if you do so. Instead, quicker ankle action will help you increase your speed.

Ankles: Your ankles are efficient levers that have the potential for great power when you run. Feel your calf muscles and ankles work as you push off on each step.

Arms: Arms should remain close to the body and swing forward and back and not across your body to minimize torso rotation (the exception is Bill Rodgers who had memorably wide elbows when he ran). Your hands should not cross the midline of your body (imagine a line drawn right down the center of your chest). The swing should be held low, elbows bent at a 90-degree angle and relaxed. You should do most of the work with your lower arms; the upper arms should not move very much.

Hands: Cup your hands by gently touching your thumb to the top half of your index fingers. It's as if you are holding a small bird that you don't want to fly away but you don't want to squeeze too tight either.

Additional tips

Breathing tips: Lift your chest up and out while running to breathe deeply. Also exhale fully; this will increase your inhalation. Keep some focus on your torso, neck, and shoulders, too. Tight muscles will constrict breathing, so work on maintaining a relaxed posture when you run.

Running uphill: Maintain your rhythm and the same level of effort but shorten your stride and slow down as you climb.

Running downhill: Let gravity work so the hill pulls you down, but stay in control. Your stride will lengthen, but don't let it lengthen too much because the pounding will fatigue your legs.

 

QT: Protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

 

SALADS


Instead of filling up on rice, pasta, potato and bread for all your meals, take advantage of the great recipes and the variety that veggies and salad offer. Not only do they fill you up but they don't rely on as much flavoring to make them taste good. PLUS they don't have anywhere near as many calories. Salads are easy to prepare. If you've already got a few ingredients for your sandwiches in containers then you can throw them together for a quick garden salad. If you’re short on veggies in the refrigerator, then use frozen veggies! They're already chopped, and more often than not, mixed in with other veggies. Place them into a container with a little water heat in the microwave! If you don't have time to cook or grill your meat then use canned tuna in Spring water and easy lean protein sources for a nutritious fast meal.

There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories.

Vegetables
Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories -- about 20 calories per half cup serving.

Fruit
Blueberries, raspberries, blackberries, apple slices and raisins add vitamins and antioxidants. The delicious burst of flavor and sweetness they add can also help you cut back on, or eliminate, high-calories salad dressings. A half cup of apple slices has 30 calories, and a half cup of berries has about 40 calories.

Meat and Cheese
To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled *eggs, lean beef, cooked shrimp, tuna, chicken breast, or strips of cheese. Make sure to measure your protein sources, since meats and cheese have more calories than fruit or vegetables. Avoid fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.

*Calories in Egg Whites

Egg whites are very low in calories, have no fat, no cholesterol, and are loaded with protein. The egg white is less likely than the yolk to harbor dangerous salmonella, but due to the health risks that raw eggs present, consumption is highly discouraged by medical experts. (The yolk is very high in cholesterol, containing more than two-thirds of the recommended daily limit of 300 mg! The good news is the yolk has many health strengths necessary for immunity, healthy skin, nerves and vision. The yolk contains good amounts of B Vitamins, Vitamin A, iron and riboflavin)

Nuts
Sprinkle a few nuts like walnuts, pecans, almonds, or cashews for a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids.

Salad Dressing
One tablespoon of regular commercial salad dressing will add 50 to 80 calories, so be careful to measure how much you use. A large salad may tempt you to use a lot more, but be aware; one-quarter cup of dressing could add up to 300 calories. Low fat dressings are available, which offer fewer calories, but they may not taste as good. A salad with a variety of fruits and vegetables really doesn't need any dressing; some freshly squeezed lemon or lime juice will likely be enough to suit your taste.

Low Calorie Chicken or Tuna salad.
1 c. diced, cooked chicken or tuna (drain oil off tuna)
1/4 c. diced celery
1/4 c. diced green pepper
1/2 c. cooked green peas
2 stuffed olives, chopped fine
4 lettuce leaves
Salt & Pepper to taste
8 tbsp. low calorie mayonnaise
Place all ingredients, except lettuce, in a large bowl. Add mayonnaise and toss.
Serve on lettuce leaves. Makes 4 servings less than 100 calories per serving.
For a little more bulk, add a small can of green beans (drain off water)

Mix three different cans of beans, Lettuce or Spinach and some diet Italian dressing. Eat this three-bean salad all week.

 

SNACKS

You may feel guilty about snacking, but snacks aren't necessarily bad. In fact, mini meals several times a day can be beneficial. Here's how:

  • Binge control. If eating several low-fat whole-grain crackers, a few pretzels, a piece of fruit or some raw vegetables keeps you from taking second or third helpings at your next meal, you may actually consume fewer total calories for the day.
  • Extra energy and nutrients. Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
  • Satisfaction for small appetites. Young children's tiny stomachs can hold only small portions of food at one time. Older adults who are less active and who burn fewer calories also may feel more comfortable eating smaller meals more frequently

Power Snacks: (Protein rich)

Place 1 sliced banana, 1-6 oz. container plain yogurt, 1/2 cup 2% milk and 1/4 cup creamy peanut butter into a blender. Add 3 or 4 ice cubes. Blend until smooth. Serves two.

Keep nutritious snacks in your office, car, and refrigerator at home, you can effectively curb your appetite between meals. For quick pick-me-ups, store dehydrated soups and dried fruits in your office desk and pre-chopped veggie slices in your refrigerator. Or try a cold glass of tomato juice; it's packed with nutrients and flavor, and the fiber fills up your stomach.

Drizzle melted creamy peanut butter and warm-up jam on graham crackers and top with chopped apples, nuts and raisins.

Kayer a soft mini corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if desired.

Meal Bars are great for those "on the go". Delivering about 190 -220 calories per serving, they can control hunger for up to four hours while delivering 1/3 of your recommended daily intake for most vitamins and minerals. Feeling full and satisfied between meals can help you stick to your diet and ward off cravings.

For some, smart snacking is all in the packaging. A variety of healthy snacks now come packaged in convenient, single-serving portions -- perfect for health-conscious snackers on the go. Granola bars, yogurt smoothies you can drink, bite-sized chunks of cheese, and chopped up vegetables are just some of the choices available. But when it comes to prepackaged snacks like granola bars that claim to be healthy, read the label carefully. Some are loaded with fat, you don't need these.
Instead of indulging in a cup of ice cream, How about replacing it with a frozen fruit bar or "skinny" fudgesicle.

Approximate number of calories

Healthy snack options

10 calories

1 large stalk of celery

25-30 calories

1 cup raw vegetables
6 medium baby carrots

60 calories

2 cups air-popped or light popcorn
1 cup of cantaloupe or grapes
1 small can of vegetable juice

100 calories

1 cup sliced bananas and fresh raspberries
2 domino-sized slices low-fat Colby or cheddar cheese
1 fat-free chocolate pudding cup

150 calories

1/2 cup frozen, low-fat yogurt topped with 1/2 cup blueberries
1 cup sliced apples with 1 tablespoon smooth peanut butter
4 slices whole-grain crisp bread (a wafer-thin cracker)

200 calories

1/4 cup dry roasted soy nuts (calories vary by brand)
1/3 cup granola
1 cup low-fat cottage cheese topped with 1/2 cup sliced fresh peaches

Source: Department of Agriculture

 

SOUP DIETS

Many have had success with soup diets, although they do take a little getting used to. They are very popular amoung many, the diet is based on the fact that liquid aliments, such as soups, which are low in calories, will make you feel full and you will not feel the need to eat anything else. These soup diets are also very healthy, especially the soy bean and cabbage soups. These vegetables are very rich in protein and have low amounts of fats. In fact medics have been recommending these types of soups for many tens of years now, for these certain reasons. Many advertised diets, such as the South Beach diet or Weight Watchers include assortments of soups, especially soy bean and lentil. These foods are very efficient in weight loosing because they are easy to digest and contain far fewer calories than any other aliment.

 

SLEEP

A proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. Gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.

Exercise helps you fall asleep quicker and improve the quality of your deep sleep. Try exercising during the day. Keep it moderate. Too much exercise, or working out just before bedtime may be counterproductive. Late afternoon activity seems to be the best time to enhance your sleep.

In a recent study at the Sleep Laboratory, exercisers not only improved their aerobic fitness by 13 percent, they extended their deep sleep capabilities by 33 percent. Exercise especially improves sleep for those with low fitness levels and older adults. Regardless of whether the exercise benefits sleep because of increased fatigue, elevated body temperature, or decreased stress.  Evidence that it makes a vast difference.
Source: University of Washington

Hints for Better Quality Sleep:

Natural and Herbal Home Remedies for Insomnia

The lack of sleep is known as insomnia and is termed as sleeplessness. Sleep is a periodic state of rest for the body, which is very important for its efficient functioning. It gives relief from tension and worries. The amount of sleep varies from one person to another. Normally 7-8 hours of sleep every night is normal. Insomnia deprives the person with mental rest and interferes with the daily activities.

Insomnia is a common problem that may be temporary or chronic. As many as one in 10 Americans have chronic insomnia, and at least one in four has difficulty sleeping sometimes. But that doesn't mean you have to just put up with sleepless nights. Some simple changes in your daily routine and habits may result in better sleep.

Causes of insomnia

* Mental tension
* Any serious or chronic disease
* Excessive intake of tea and coffee
*Everyday anxieties as well as severe anxiety disorders may keep your mind too alert to fall asleep.

How much sleep do I need?

Most adults need about 7 to 8 hours of sleep each night. You know you're getting enough sleep if you don't feel sleepy during the day. The amount of sleep you need stays about the same throughout adulthood. However, sleep patterns may change with age. For example, older people may sleep less at night and take naps during the day.

Home remedies for insomnia


-Eat a snack before bedtime. Keep it light. High fat foods require a longer period to digest. A bowl of fiber cereal or half a sandwich.

-Catch up on sleep go to bed an hour early. Wake up at your normal time, even on weekends.

-Your mattress should be firm, not hard. Shut your door, turn your telephone off, turn on your answer machine, close your eyes, and sleep.

Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about half the those who are obese (as defined as 80 pounds overweight plus)
.  

Recent health studies conclude that 7 in ten adults do not exercise regularly, and nearly 4 in 10 perform no physical activity. Lack of exercise can lead to the risk of heart disease, diabetes and stroke.


A report in the American Journal of Public Health revealed that sleeping less than 5 hours, or more than 10 hours increased mortality risk. The lowest death rates were reported in those who slept 7 hours a night.

Sleeping aids and pills do not necessarily improve deep sleep and can become habit forming.

Some sleep therapist have concluded that those with difficulty going to sleep, take 1 1/2 mg (1/2 tablet). of Melatonin (a natural body chemical and non-addictive) to assists in the cycle of waking and sleeping, it is suggested that it be taken approximately 15 minutes prior to bedtime. Natural Melatonin production begins when a signal from the eye indicates darkness. It peaks at 2:00 a.m. and subsides by morning. Melatonin may also act as an antioxidant. It is present in meats fruits, vegetables, and grains. Children and adolescents produce an abundance of melatonin. Production declines at puberty and continues to decrease through adulthood. There appear to be minimal side effects when 3 milligrams of melatonin are taken as a sleep aid. Some people report nightmares.

 

STRESS

Up Your Exercise Intensity to Reduce Stress, (within reason), some common sense is applicable here..

The mind is a powerful force. As an example, close your eyes and imagine something stressful, research shows our body reacts: arteries constrict, blood pressure goes up, muscles tense and your breathing rate increases. Often exercise can reduce this.

Exercise has long been touted as a means of improving physical fitness. Recently, research has made the mind-body connection and found it beneficial to mental health as well. Exercise can help relieve stress and anxiety by: Some stress is a normal part of living, and the same circumstances can produce different levels of stress among different people.

Releasing "feel good" substances called endorphins.

Reducing cortisol (a stress hormone) levels.

*Balancing blood sugar levels.

*Reducing other stress hormones like adrenaline.

*Provides a sense of self esteem and self confidence.

*Distracts you from what may be bothering you.

It is generally accepted that exercise can help reduce stress. But how hard and how much have never been determined. Until very recently, low to moderate aerobic type exercise has usually been accepted as the best mode to reduce anxiety.

A study, just completed at The University of Missouri -Columbia may have just upped the ante. The study had three groups of women, ages 18-20 and 35-45, who complete three experimental exercise trials, one low, one medium and one high intensity.

While the time frame of about 30 minutes remains similar to previous research, the higher intensity level was shown to reduce anxiety better than low to moderate paces 30-90 minutes after exercise. All levels showed some reduction in anxiety after exercise.

An ideal stress antidote while at work, is to take a walk a during a break or lunch time. It works miracles for clearing relieving stress.

So next time you've had a really stressful day kick up the intensity of your workout a bit. You should feel even less anxiety when you are done and remain less stressed for a longer period of time.

 

CRAVINGS = SUBSTITUTES

Sugar cravings can really test your willpower. Luckily, sweets can be savored without disrupting your diet. The next time an "I must have sugar now" feeling strikes, satisfy your sweet tooth with one of these diet-friendly delights.

Crave: Candy
Sweet Substitute: Nature's Candy Fruit

When a candy craving kicks in, turn to nature's candy and reap the sweet rewards. Enjoy apple slices with peanut butter, strawberries dipped in low-fat whipped topping, or a berry and yogurt parfait. Dried fruits such as cherries, peaches, and cranberries also make for great on-the-go options.

QT: Take your lunch to work. - Eat mostly veggies or fruit for lunch, ideally 1/2  - Sit when you eat -

 

Crave : Cookies
Sweet Substitute: Light Bites

Can't seem to keep your hand out of the cookie jar? Satisfy your inner cookie monster with a handful of caramel rice cakes, two graham crackers topped with light jelly, or a few vanilla wafers. Hankering for your favorite campfire cookie? Try melting a marshmallow between two chocolate graham crackers to create a more sensible smores.

Crave: Sugary Drinks
Sweet Substitute: Better-for-You Beverages

Some sugar cravings come in the liquid variety. But sweet drinks can be just as detrimental to your diet as that bag of candy. Load your fridge with flavored water, light lemonade, and low-calorie fruit juice. Curl up with a cup of low-fat hot chocolate to curb a late-night sugar craving. And stay away from soda even in its diet disguise. Research shows diet sodas can increase hunger pangs, making it even harder to keep your diet in check.

Crave : Chocolate
Sweet Substitute: Chocolate-Flavored Treats

Outsmart your chocolate appetite by keeping the chocolate flavor, but ditching the calories and fat. Many healthy foods are masked with a chocolate-flavored finish. Low-fat pudding cups, frozen (or regular) yogurt, graham crackers, granola bars, and rice cakes all offer chocolate-flavored varieties. Your taste buds will never know the difference.

QT: Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

 

Crave: Cake and Ice Cream
Sweet Substitute: Sensible Sweets

Resist the urge to indulge in these high-calorie sweets by opting for a more sensible selection. Craving a piece of cake? Try a slice of angel food cake. When an ice-cream urge hits, opt for low-fat frozen yogurt or a scoop of sorbet. A simple sweet swap is all it takes to have your cake and eat it, too.


 

VITAMINS AND SUPPLEMENTS

Vitamins and minerals intake must be balanced. If not, increasing dosages of one vitamin may decrease absorption of another.

-Vitamin C enhances immunity and is an antioxidant (antioxidants combat free radicals that "rust" your organs).


-Thiamine helps maintain your central nervous system.

-Niacin aids energy production and synthesis of fat and amino acids.

Niacin is a B complex vitamin that your body needs for protein, fat and carbohydrate metabolism. When taken in large amounts of more than 1,000 milligrams a day, the vitamin also lowers elevated blood cholesterol levels. There are two forms of this vitamin, niacin and niacinamide, but only niacin has the cholesterol-lowering effect. Niacin also has a side effect, however-an annoying feeling of warmth and skin flushing that results from its function of promoting histamine release, which dilates small blood vessels in the skin.

Niacin is usually found in high-protein foods, such as meats, fish, poultry beans and nuts. One-half of a chicken breast contains 60 percent of the Recommended Dietary Allowance of niacin, the RDA being 20 milligrams. The body can also synthesize niacin from the essential amino acid tryptophan. It takes 60 milligrams of tryptophan to make one milligram of niacin.


-Pyridoxine helps protein metabolism.

-Folacin aids new cell growth and red blood cell production.

- E is an antioxidant. The proper combination of minerals are important to regulatory functions of the body.

-Calcium aids in bone formation, enzyme reactions, and muscle contractions.

-Magnesium is required for energy production, muscle relaxation, and nerve conduction.

-Sodium is responsible for nerve impulses, muscle action, and maintaining body fluid balances.

-Zinc helps with tissue growth, healing and immunity.

-Selenium is an antioxidant.

-Caffeine in "small dosages" has been shown to enhance endurance performance in professional and recreational athletes. One theory is that caffeine spares glycogen in muscle and utilizes free fatty acids for energy. In addition, caffeine increases alertness and decreases fatigue. Also, caffeine may improve sodium, potassium, and calcium balance within the working muscles.

FRUIT RULES
Eating these nutritional fruits are rich in nutrients.

Papaya

Rich in antioxidants, vitamins C and A, to help support the immune system

Strawberries

Have more vitamin C per calorie than any other fruit and are high in fiber

Rasberries

Pack the most fiber for the fewest calories: loaded with folic acid

Blueberries

A good source of anthocyanidins, heart-healthy antioxidants.

 

Weight, age, gender, size, metabolism and activity level all influence the calories you need to maintain health and steady weight. In general, men need more calories than women; bigger, younger or more active people need more calories than smaller, older or the less active.
If you are trying to lose weight or slim down, you may need to consume fewer calories.
As an example: 500 fewer calories per day will yield a loss of one pound per week.

 

WALKING

Always consult your doctor for medical advice and treatment before starting any program.

Walking, 2 mph, you burn approximately 3 calories per minute.
Walking, 4 mph, you burn approximately 5.5 calories per minute.


For cautions sake for those who walk at dust or dark, always wear reflective clothing and exercise in safe locations. A great safety item to wear at all times when out on your walks or running,  carry a whistle around your neck, "JUST IN CASE"!

It's easy, it's cheap, it's gentle on the body, and it's good for people of all ages and almost any fitness level.

Always dress up or down, depending on the weather. For a walk that goes surprisingly fast, walk with a buddy. Walking with another person or a group can be fun and help you stay motivated and committed to your walking routine. It's also safer. Of course, be on the lookout for chances to meet walking buddies.

Walking for Mental & Physical well-being.

A brisk walk for at least 30 minutes at least five days a week improves your overall health.
If you're pressed for time, try two 15-minute walks or three 10-minute walks. Even walking to the bus or train stop counts. The more you walk, the better you'll feel.

Another way to gauge your efforts is in steps. Research shows most people take about 2,000 to 4,000 steps a day. Aim for 10,000 steps a day to really improve your health. It's not as hard as it might sound. A step counter, or pedometer

Walking for Weight loss.
Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Also research has shown that "if"—and only if they logged their steps. In other words, keep a diary of your daily walk and how many steps you took, according to your pedometer.

Those who did lowered their blood pressure and lost a few pounds, an analysis found.

Pedometers, also called step counters, clip to a belt or waistband and count the steps the wearer takes during the day.

Calories burned per hour:

Speed/Pounds

100 lb

120 lb

140 lb

160 lb

180 lb

200 lb

220 lb

250 lb

275 lb

300 lb

2.0mph

57

68

80

91

102

114

125

142

156

170

2.5mph

55

65

76

87

98

109

120

136

150

164

3.0mph

53

64

74

85

95

106

117

133

146

159

3.5mph

52

62

73

83

94

104

114

130

143

156

4.0mph

57

68

80

91

102

114

125

142

156

170

4.5mph

64

76

89

102

115

127

140

159

175

191

5.0mph

73

87

102

116

131

145

160

182

200

218


The analysis found that increasing physical activity depended on setting a goal and keeping a diary of the number of steps walked each day,

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

A simple rule of thumb is 100 calories per hour for a 180 pound person.

You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a race-walking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward, but the price to pay might be too much in damage to your knees.

For Power Walking  (not casual strolling)

For weight loss and fitness goals,

  • Don't walk with long strides; they're less efficient and more tiring than quick heel-ball-toe steps. Focus on landing on your heels, rolling through your instep, then propelling yourself with a push off your toes.
  • Keep your neck and head in picture-perfect posture— walk with your chin up and look about 10 feet ahead.
  • Bend your elbows at a 90-degree angle. Close your hands so they make fists, but keep them relaxed. Swing them in an arc from your waist to your chest, keeping them close to your body. This movement helps you walk faster, burn more calories and build upper-body strength.

Try to add two minutes to your sessions each week. Remember your walking time should also include a few minutes to warm up, cool down and stretch. Don't worry if you can only manage a 10-15 minute walk at first. Your pace and endurance increases the more you walk.

Begin at a 2-3 miles per hour pace, and after you have conditioned yourself try to maintain the point where you're just about ready to break into a jog, at that  pace, which will not be difficult, the caveat? when you get up to 4.5 miles you can burn almost as many calories (201 per 30 minutes, based on a 140 pound woman) as someone jogging at about the same speed (223 calories per 30 minutes).

Quick Tip:

Legwork

1. A common mistake for beginners when trying to walk fast is lengthening the stride (over-striding). Over-striding is biomechanically inefficient and can slow you down. It will burn more calories because it's inefficient (which might be a good thing), but you may burn fewer calories overall because you don't walk as far due to fatigue.

2. Instead of over-striding to walk faster, concentrate on a powerful push off while the front foot lands closer to the body. This is what elite walkers do.

Footwork

1. Walk heel to toe and not flatfooted to increase speed.

2. Contact the ground with your heel.

3. Roll the foot forward over the center of your foot.

4. Push off with your toes.

Hips

1. Rotate your hips forward and backward as you walk.

2. Your waist should twist. Race walkers can look funny because of the hip rotation but restricted hip movement decreases your speed.

Torso

1. Keep your torso upright. Leaning forward or back will slow you down.

Arm work

1. Keep your elbows at 90 degrees.

2. Keep your hands relaxed.

3. Swing your arms forward and back and keep them close to your body. Your hands should not cross the midline of your body to maintain efficiency.

4. Speed up your arm swing to increase your speed and your legs will follow! This really works!

Head, neck, and shoulders

1. Keep your shoulders and neck relaxed. Head should be upright, eyes looking forward.

 

WATER & EXERCISE


Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends on water.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration - as little as a 1 percent to 2 percent loss of your body weight - can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old. Signs and symptoms of dehydration include:

  • Excessive thirst
  • Fatigue
  • Headache
  • Dry mouth
  • Little or no urination
  • Muscle weakness
  • Dizziness
  • Lightheadedness

How much water do you need?
Every day you lose water through sweating - noticeable and unnoticeable - exhaling, urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water. So how much water, or more precisely fluid, do you need?

This isn't an easy question to answer. A healthy adult's daily fluid intake can vary widely. Most people drink fluid to quench thirst, to supply perceived water needs and "out of habit." At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.

  • Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.
  • Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" - drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
  • Dietary recommendations. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.

You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine, and feel well.

You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active you are, the climate, your health status, and if you're pregnant or breast-feeding.

  • Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. Drink 2 cups of water two hours before a long endurance event, for example, a marathon or half-marathon. One to 2 cups of water is also adequate for shorter bouts of exercise. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished. During intense exercise involving significant sweating, for example, during a marathon, sodium is lost in sweat, and you may need a sports drink with sodium rather than just water.
  • Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements. And altitudes greater than 2,500 meters (8,200 feet) also can affect how much water your body needs. Higher altitudes may trigger increased urination and more rapid breathing, which uses up more of your fluid reserves.
  • Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, CeraLyte, others). When water loss can't be replaced orally, intravenous water and electrolytes may be necessary. Increased water intake is nearly always advised in people with urinary tract stones. On the other hand, you may need to limit the amount of water you drink if you have certain conditions that impair excretion of water - such as heart failure and some types of kidney, liver, adrenal and thyroid diseases.
  • Pregnant or breast-feeding. Women who are pregnant or breast-feeding need additional water to stay hydrated and to replenish the fluids lost, especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (nearly 10 cups) of fluids a day and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Sources:
You don't need to sip from your water bottle all day to satisfy your fluid needs. Your diet, including the beverages you drink, can provide a large portion of what you need. In an average adult diet, food provides about 20 percent of total water intake. The remaining 80 percent comes from beverages of all kinds.

Fruits and vegetables - besides being good sources of vitamins, minerals and fiber - contain lots of water. For example, oranges are 87 percent water, and cucumbers are 95 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water.

Alcohol - such as beer and wine - and caffeinated beverages - such as coffee, tea or soda - can contribute to your total fluid intake. But your best beverage is still water. Water is calorie-free, inexpensive when drawn from a faucet or fountain, and readily available in and out of your home.

If you're healthy and not in any dehydrating conditions, you can generally use your thirst as an indicator of when to drink water. But thirst isn't always an adequate gauge of your body's need for fluid replenishment. The older you are, the less you're able to sense that you're thirsty. And during vigorous exercise, an important amount of your fluid reserves may be lost before you feel thirsty. So make sure that you're sufficiently hydrated before, during and after exercise.

Increased thirst and increased urination, both in volume and frequency, can be signs and symptoms of diabetes. With diabetes, excess blood sugar (glucose) in your body draws water from your tissues, making you feel dehydrated. To quench your thirst, you drink a lot of water and other beverages and that leads to more frequent urination. If you notice unexplained increases in your thirst and urination, see your doctor. It may not necessarily mean you have diabetes. It could be something else. And some people consume large amounts of water and experience increased urine output not associated with any underlying disease.

Diabetes - Staying safely hydrated
Make a conscious effort to keep yourself hydrated and make water your beverage of choice. Nearly every healthy adult can consider the following:

  • Drink a glass of water with each meal and between each meal.
  • Take water breaks instead of coffee or tea breaks.
  • Substitute sparkling water for alcoholic drinks at social gatherings.

If you drink water from a bottle, thoroughly clean or replace the bottle often. Every time you drink, bacteria from your mouth contaminate water in the bottle. If you use a bottle repeatedly, make sure that the bottle is designed for reuse. To keep it clean, wash your container in hot, soapy water or run it through a dishwasher before refilling it.

Though uncommon, it's possible to drink too much water. Drinking excessive amounts can overwhelm your kidneys' ability to get rid of the water. This can lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood. People who are older, who have certain medical conditions such as congestive heart failure and cirrhosis, or who are taking certain diuretics are at higher risk of hyponatremia.
source NIH/gov

 

QT: Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag, rest assured, you will savor it.    

 

WEIGHT LOSS CALCULATOR

 

YOGURT

Yogurt is very good for you! 

Nutrition summary:                                                                                                               

 

There are 154 calories in 1 cup of Plain (Lowfat) Yogurt.                                                                                

The Calorie break-down: 22% fat, 43% carbs, 35% protein.                                  

Estimated Net Carbs (non-fiber carbs): 17.2 g

Serving Size:
1 oz = 18 Calories. 100g = 63 Calories. 1/2 container (4oz.) = 71 Calories. 1 container (*8oz) = 143 Calories.
* l cup=8oz.


Yogurt bacteria can relieve the symptoms of irritable (IBS) bowel syndrom It can also restore the balance of your body's yeast levels, preventing yeast infections. It can help prevent urinary tract infections. Because yogurt is rich in calcium, it can keep your bones strong and prevent osteoporosis.

People who are moderately lactose intolerant can often digest yogurt without a problem. The process of turning milk into yogurt transforms the lactose into lactic acid, which means your body doesn't have to process the sugars in the original milk product

 

Yogurt comes from milk. So yogurt eaters will get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, such as calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. The health benefits of yogurt are impressive that many health-consciouss people make it a daily habit.

There is some evidence that some strains of probiotics ( Probiotics are "friendly bacteria" that are naturally present in the digestive system.) can help boost the immune system and promote a healthy digestive tract.

Some recent studies have shown that women who eat yogurt frequently are less likely to be overweight and generally have more nutritious diets than women who don't.  In particular, yogurt eaters seem to get more calcium and the nutrient vitamin D.

QuickTip: Antibiotics Chaser

Antibiotics kill not only harmful bacteria; they also kill the healthy ones in the intestines. The live bacterial cultures in yogurt can help replenish the intestines with helpful bacteria before the harmful ones take over. I usually "prescribe" a daily dose of yogurt while a person is taking antibiotics and for two weeks thereafter. The best nutritional deal is plain yogurt, which has only two ingredients: live cultures and milk (whole milk, low-fat, or skim). The longer the ingredients list, the more calories you get and the less yogurt nutrition. In some highly-sweetened containers of yogurt, you're getting more calories in the sweetener than you are in the yogurt. Be sure to read the protein and sugar values on the nutrition panel. The higher the protein and the lower the sugar content, the more actual yogurt you're getting in the container.

Do Avoid yogurt that says "heat treated after culturing" on the label. This means that the yogurt was pasteurized after the healthful organisms were added, which dilutes the health benefits of the yogurt. Pasteurization deactivates the lactase and kills the live cultures, thereby obliterating two health benefits of yogurt. Heat- treating yogurt trades economic gain for nutritional loss. It prolongs the shelf life, but spoils its nutrition and health-food value. Lactose-intolerant persons who can tolerate yogurt containing live and active cultures may not be able to digest yogurt that has been heat treated. Yogurt-based salad dressings and yogurt-covered raisins, pretzels, and candy typically do not contain live and active cultures.

benefits of plain yogurt. Ounce for ounce, plain yogurt is more nutritious than fruit-added preparations. Notice the differences on the labels:

  • Plain yogurt contains around one-half of the calories of the same amount of fruit-added yogurt.
  • Plain yogurt contains almost twice the amount of proteins.
  • Plain yogurt contains fewer fillers.
  • Plain yogurt contains more calcium.
  • Plain yogurt contains no added sugar.

Yogurt is relatively high in the amino acid tyrosine (a neurostimulant) and low in the amino acid tryptophan (a neurosedative). For Breakfast add yogurt to other brain foods, such as flax oil (for brain-building fatty acids) and soy foods (for protein and blood-sugar stabilization) , this is a great brain engager.

Yogurt aids healing after intestinal infections. Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase. This results in temporary lactose malabsorption problems. This is why children often cannot tolerate milk for a month or two after an intestinal infection. Yogurt, however, because it contains less lactose and more lactase, is usually well-tolerated by healing intestines and is a popular "healing food" for diarrhea. Many pediatricians recommend yogurt for children suffering from various forms of indigestion. Research shows that children recover faster from diarrhea when eating yogurt. It's good to eat yogurt while taking antibiotics. The yogurt will minimize the effects of the antibiotic on the friendly bacteria in the intestines.

Yogurt contributes to good colon health. When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases. Basically, the friendly bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.

Secondly, yogurt is a rich source of calcium - a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer.


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In Conclusion: To keep the pounds off, make sure you eat a healthy low-fat diet, stay away from calorie-rich snacks and sweets, AND EXERCISE!

 

 

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