How to Lose That Unwanted Weight?
by: Willem Steyn
Every day, you here such a lot of advice how to lose weight
that you probably feel ashamed, that you are over weight.
All these so-called "experts" have arguments that sound
completely logical. Sometimes they even give you a long list
of scientific references to back up their claims. But who are
you supposed to believe? You are frustrated, bewildered and
confused by all these conflicting information.
Everyone knows that to lose weight you need to eat responsibly
and do some type of exercise. If you do some type of exercise
and maintain the same diet and calorie intake you will almost
certainly lose weight. Remember, do not exercise to lose weight
but rather exercise because you want to have a healthy body.
People diet for two primary reasons, to lose weight and to
improve there health. Many people who diet fails to lose weight
and if they do lose that weight fail to maintain the level of weight
over the long term.
How many times have you heard that the only way to lose weight
through diet is to eat less? The only way to lose weight and
keep it, is by eating properly and exercising on a regular basis.
By taking full control of your eating habits you will begin to lose
weight the best way possible slowly and steadily.
Many people who ever tried to lose weight have found it
challenging. Getting motivated to lose weight can be hard,
especially if you have tried to lose weight in the past.
Almost every week they bring out the next diet designed to
help you "shed the pounds." The problem is that most of these
programs are not effective. Some work for a few days, but
the weight comes back.
The key to effective weight loss is a lifestyle of health. Tired
of fighting to lose weight only to gain it back, again and again?
It is a horrible cycle and it is also depressing. A lifestyle
of health is paramount to lose weight. This includes sensible
eating and moderate exercise.
Like any machine, our body needs fuel in order to operate.
Unfortunately, the fuel or food that most people use is not what
the body needs or desires. In order to operate at peak efficiency,
the body needs proper food.
Building lean muscle, burning additional calories, and improving
overall health are just some of the benefits of consistent exercise.
This may include walking, jogging, riding a bike, playing with
your kids or grandkids, or any other type of activity. Make it
something that you will enjoy.
-----------------------------------
About The Author
Willem Steyn is retired, started a home business and to stay
productive, motivated and healthy, he takes his dog for walks
on a regular basis. He still plays an active part in the local
society. For more information, on how to start your own internet
home business opportunity and to find out how you can achieve
your goals, Visit http://www.profit-online247.com.
Selasa, 25 September 2007
A Balanced Diet Is A No Brainer
A Balanced Diet Is A No Brainer
by: Hamza Davis
What you put into your body determines just how you live or
how long you live. Food takes in vital nutrients, giving you energy
for life and aiding in all bodily functions. You receive nutrients
from food for maturation and health. There candidly isn't one
food has all the nutrients that you need, hence the four basic
food groups comes to the rescue. Eating from the four basic
food groups enables you to acquire the nutrients you need from
eating a balanced diet.
What Are the Basic Nutrients Found in Food?
Fats and carbohydrates are also vital to splendid health. They
will give you the energy you need. Multitudinous foods comprise
of fat and carbohydrates. Milk, cheese, and butter are rich in fat
and foods from the bread and cereal group such as pasta is rich
in carbohydrates. Fruits also incorporate a fair amount of carbs.
It is advised that you should use fats in your diet sparingly as it
can purpose heart malady and unwanted weight gain in some
people.
Proteins are an considerable nutrient. Proteins can be found in
a wide potpourri of foods. Meat, fish, eggs and poultry are very
rich in proteins. Your body utilizes proteins to form advanced cells.
Bounteous people take a daily vitamin supplement. Did you
know that you can also get an adequate amount of vitamins
from food you eat? Vitamins help your body to grow and
maintain stupendous health. The origin of the term vitamin
surfaced in the early 1900s. The general consensus was that
vitamins contained nitrogen and was consequently spelled
“viatmine”. After it was discovered that all vitamins do not
emcompass nitrogen, the “e” was dropped.
Vitamins can be found in foodstuffs or can be obtained as an
over the counter pharmaceutical. Sometimes when foods
containing life-giving vitamins are cooked, a immense deal
of those vitamins are lost, so taking supplements may be
helpful. If one does not get the required amount of vitamins
in his or her diet the metabolic balance can be disrupted
and deliberate health problems could arise. Some of the
vitamins you will obtain in foods are:
Vitamin A
This is found in carrots, sweet potatoes, melons and green
leafy vegetables to name a scattering. Vitamin A is essential
for healthy skin and positive eye function.
Vitamin C
This is found in citrus fruits such as oranges and lemons.
Broccoli and other dark green leafy vegetables also consist
of vitamin C. This vitamin is probably most well known for the
effects it has on the cold virus. Taken in additional amounts it
has been proven to ward off the cold virus or lessen the effects
of it. Vitamin C also gives you healthy bone and blood cells.
Vitamin D
Vitamin D can be found in milk, eggs, and saltwater fish. It will
give you strong bones and teeth and help you grow. You can
also get vitamin D from the sun.
Thiamin and Niacin
These vitamins help you to digest food and aid in nervous
system functions. Foods containing these vitamins include eggs,
peas, liver and some meat.
Minerals are another vital nutrient that helps the distinctive parts
of the body work as they are meant to. Some of the augmented
significant minerals are calcium, iron, potassium, and sodium.
Calcium helps with the growth of teeth and bones as well as
the functions of your heart and muscles. Some foods rich in
calcium are milk, cheese, yogurt and some vegetables.
Iron is found in liver, beans cereals, some dried fruit and some
vegetables. This mineral helps blood carry oxygen to your cells.
Potassium and sodium both help to maintain the function of
your muscles and nerves. Foods containing these vital minerals
include cereals, salt, and some vegetables to name a scattering.
Understanding the nutrients found in food is just the basic step
to eating right. All the foods are divided into four basic food groups.
The food groups relief you decide just what you should eat.
In each group there are opposed foods with incomparable
nutrients. You should eat from the four basic food groups
at each meal for a balanced diet.
The four food groups include the milk and dairy group, the meat
group, the bread and cereal group and the fruit and vegetable
group. You should eat a certain amount of food from each
group everyday in order to get all the nutrients you need.
Everyday you should have three to four servings of the milk
and dairy group; one or two servings form the meat group,
three or four servings from the bread and cereal group and
three to four servings from the fruit and vegetable group.
If you eat the right amount of servings from each group
every day you will be eating a balanced diet.
Although water is not considered a nutrient or a food group,
it is vital for life. You get water from multitudinous foods, but
will get most of your water from by clearly drinking it.
Water keeps your body hydrated and aid in blood formation
as well as digestion. Drink eight to ten glasses a day for
stupendous health.
In summary, schooling to eat right can take some time. Basic
awareness of what the food groups consist of as well as what
nutrients are and their function is key. A healthy body depends
on your eating the right foods along with the right servings of
each food.
-----------------------------------
About The Author
Hamza Davis is a top distributor with Juice Plus. He is committed
to promoting health and wellness. To receive greater information,
please visit http://www.iluvjuiceplus.com
by: Hamza Davis
What you put into your body determines just how you live or
how long you live. Food takes in vital nutrients, giving you energy
for life and aiding in all bodily functions. You receive nutrients
from food for maturation and health. There candidly isn't one
food has all the nutrients that you need, hence the four basic
food groups comes to the rescue. Eating from the four basic
food groups enables you to acquire the nutrients you need from
eating a balanced diet.
What Are the Basic Nutrients Found in Food?
Fats and carbohydrates are also vital to splendid health. They
will give you the energy you need. Multitudinous foods comprise
of fat and carbohydrates. Milk, cheese, and butter are rich in fat
and foods from the bread and cereal group such as pasta is rich
in carbohydrates. Fruits also incorporate a fair amount of carbs.
It is advised that you should use fats in your diet sparingly as it
can purpose heart malady and unwanted weight gain in some
people.
Proteins are an considerable nutrient. Proteins can be found in
a wide potpourri of foods. Meat, fish, eggs and poultry are very
rich in proteins. Your body utilizes proteins to form advanced cells.
Bounteous people take a daily vitamin supplement. Did you
know that you can also get an adequate amount of vitamins
from food you eat? Vitamins help your body to grow and
maintain stupendous health. The origin of the term vitamin
surfaced in the early 1900s. The general consensus was that
vitamins contained nitrogen and was consequently spelled
“viatmine”. After it was discovered that all vitamins do not
emcompass nitrogen, the “e” was dropped.
Vitamins can be found in foodstuffs or can be obtained as an
over the counter pharmaceutical. Sometimes when foods
containing life-giving vitamins are cooked, a immense deal
of those vitamins are lost, so taking supplements may be
helpful. If one does not get the required amount of vitamins
in his or her diet the metabolic balance can be disrupted
and deliberate health problems could arise. Some of the
vitamins you will obtain in foods are:
Vitamin A
This is found in carrots, sweet potatoes, melons and green
leafy vegetables to name a scattering. Vitamin A is essential
for healthy skin and positive eye function.
Vitamin C
This is found in citrus fruits such as oranges and lemons.
Broccoli and other dark green leafy vegetables also consist
of vitamin C. This vitamin is probably most well known for the
effects it has on the cold virus. Taken in additional amounts it
has been proven to ward off the cold virus or lessen the effects
of it. Vitamin C also gives you healthy bone and blood cells.
Vitamin D
Vitamin D can be found in milk, eggs, and saltwater fish. It will
give you strong bones and teeth and help you grow. You can
also get vitamin D from the sun.
Thiamin and Niacin
These vitamins help you to digest food and aid in nervous
system functions. Foods containing these vitamins include eggs,
peas, liver and some meat.
Minerals are another vital nutrient that helps the distinctive parts
of the body work as they are meant to. Some of the augmented
significant minerals are calcium, iron, potassium, and sodium.
Calcium helps with the growth of teeth and bones as well as
the functions of your heart and muscles. Some foods rich in
calcium are milk, cheese, yogurt and some vegetables.
Iron is found in liver, beans cereals, some dried fruit and some
vegetables. This mineral helps blood carry oxygen to your cells.
Potassium and sodium both help to maintain the function of
your muscles and nerves. Foods containing these vital minerals
include cereals, salt, and some vegetables to name a scattering.
Understanding the nutrients found in food is just the basic step
to eating right. All the foods are divided into four basic food groups.
The food groups relief you decide just what you should eat.
In each group there are opposed foods with incomparable
nutrients. You should eat from the four basic food groups
at each meal for a balanced diet.
The four food groups include the milk and dairy group, the meat
group, the bread and cereal group and the fruit and vegetable
group. You should eat a certain amount of food from each
group everyday in order to get all the nutrients you need.
Everyday you should have three to four servings of the milk
and dairy group; one or two servings form the meat group,
three or four servings from the bread and cereal group and
three to four servings from the fruit and vegetable group.
If you eat the right amount of servings from each group
every day you will be eating a balanced diet.
Although water is not considered a nutrient or a food group,
it is vital for life. You get water from multitudinous foods, but
will get most of your water from by clearly drinking it.
Water keeps your body hydrated and aid in blood formation
as well as digestion. Drink eight to ten glasses a day for
stupendous health.
In summary, schooling to eat right can take some time. Basic
awareness of what the food groups consist of as well as what
nutrients are and their function is key. A healthy body depends
on your eating the right foods along with the right servings of
each food.
-----------------------------------
About The Author
Hamza Davis is a top distributor with Juice Plus. He is committed
to promoting health and wellness. To receive greater information,
please visit http://www.iluvjuiceplus.com
Weight Loss—A Roller Coaster Ride
Weight Loss—A Roller Coaster Ride
by: Dr. Leslie Van Romer
I can describe Jean Finman in a word — gorgeous. Well,
actually that doesn’t quite do it. She’s not just gorgeous —
she’s drop-dead gorgeous.
The best part about Jean is that her outer beauty also exactly
reflects her inner beauty, even in the middle of raising five small
children.
Other than her movie-star looks, Jean is like so many of us.
She grew up struggling with weight.
As a child, she was always surrounded by sweets — they
were just a part of her everyday life. Special Tupperware
containers filled with cookies and goodies sat in the cupboard.
Jean helped herself anytime she wanted. And her weight
showed it.
It wasn’t like Jean hadn’t tried to get her weight under control
before. She had done the diet thing many times over in her
lifetime but without permanent success.
Pounds disappeared; pounds reappeared. Sound like a familiar
ride that all of us want to hop off?
When we first met, Jean told me that she felt “fat, ugly, and
tired.” As I looked at that face, I sort of got the fat and tired
part, but ugly? How could a face like that ever feel ugly?
I wondered if she ever looked in the mirror – no kidding!
That was 9 months and 16 pounds ago. I would love to say
it’s been easy for Jean. Quite the contrary, she lost 10 pounds
the first month — yeah; gained back 10 pounds by the third
month – ouch! Can you feel Jean’s pain when those pounds
boomeranged back?
By the 5th month, she had gained another pound and the 7th
month, she was down 2 pounds—a grand total of 2 pounds
down from her original weight. Big sigh. Seven months,
two pounds down.
Who wouldn’t just give up after all that effort without any results?
Most anyone, but not Jean. She just kept putting one foot in
front of the other, even when it felt like slogging through quick
sand with no end in sight. Such a lonely and demoralizing haul
this weight loss struggle.
Then something happened. Only Jean could describe it well.
I guess you could say something clicked in Jean’s brain.
What is it that makes that magical switch flip in our brains,
the light go on, and somehow we get on track? Who knows.
At night, sometimes Jean would get this real sense that if she
didn’t lose weight she was going to die of a heart attack.
Her weight had crept back up, and she felt bloated, fat, and
miserable. Her pattern was the same most of her life — she
would slip back to eating sweets, especially when stressed,
hating herself with every bite.
She asked herself, “Why am I doing this to myself? I don’t
want to die. I want to be here for my kids.”
Something clicked for Jean.
Recharged and refocused, Jean lost 14 pounds in the last
two months. She eats fruit for breakfast, salad or a veggie
wrap for lunch with hummus, avocado, red pepper, lettuce,
and tomato.
For dinner she starts with a salad first (fill-up on the best-for-
you foods first) and eats cooked vegetables and sometimes
beans. She makes sure she is full and satisfied. For snacks,
she eats nuts and seeds.
Mochas, an almost daily treat and extra calories for Jean,
are now pleasant memories. She no longer eats any animal
products, dairy products, sugar, or salty snacks — another
temptation for her.
Jean says she doesn’t feel hungry or deprived. In fact, she
feels great. Amazingly enough, her cravings for sugar are gone,
even though the sugar stuff is still in the house. She loves the
feeling of sugar not having power over her.
Now when Jean is stressed, rather than over eating the bad stuff,
she over eats the good stuff—like a veggie wrap! (Remember,
eating vegetables is like eating air when it comes to calories.)
Way better choice, don’t you think?
As well as Jean is doing right now, do you think that Jean thinks
she is home-free from the trap of conditioned taste buds and
lifelong habits? Not at all.
In fact, Jean just wrote me and “confessed” a slip-up. Big deal!
So Jean “slipped-up.” If you are a human being, you slip-up—it’s
just part of being human. Just expect that to happen and go on
from there.
The only real slip-up is to give-up, and I know that is something
that beautiful Jean would never do. Her body, her life, and her
children mean too much to her.
I don’t know about you, but it is not the rich, famous, and
powerful people in the world that I find inspiring. I draw inspiration
from the Jean Finmans in the world—extraordinary, ordinary
(yet not ordinary at all) individuals, who are perfectly themselves,
with all their strengths, struggles, complexities and layers of
being a human being.
Jean’s inner strength, courage, and commitment, as well as
her willingness and openness to share her heart, her soul,
her victories, and her frustrations, give you and me the inner
strength and courage to be perfectly ourselves in our own
journeys through life.
Aren’t we so blessed to have one another to give a helping
hand along the way?
Thank you, Jean, for your helping hand. Your beauty,
inside and out, graces our lives with light and hope.
-----------------------------------
About The Author
Dr. Leslie Van Romer is a motivational health speaker, writer
and lifestyle coach. Visit Dr. Leslie at
Http://DrLeslieVanRomer.com for practical direction, hope
and inspiration
by: Dr. Leslie Van Romer
I can describe Jean Finman in a word — gorgeous. Well,
actually that doesn’t quite do it. She’s not just gorgeous —
she’s drop-dead gorgeous.
The best part about Jean is that her outer beauty also exactly
reflects her inner beauty, even in the middle of raising five small
children.
Other than her movie-star looks, Jean is like so many of us.
She grew up struggling with weight.
As a child, she was always surrounded by sweets — they
were just a part of her everyday life. Special Tupperware
containers filled with cookies and goodies sat in the cupboard.
Jean helped herself anytime she wanted. And her weight
showed it.
It wasn’t like Jean hadn’t tried to get her weight under control
before. She had done the diet thing many times over in her
lifetime but without permanent success.
Pounds disappeared; pounds reappeared. Sound like a familiar
ride that all of us want to hop off?
When we first met, Jean told me that she felt “fat, ugly, and
tired.” As I looked at that face, I sort of got the fat and tired
part, but ugly? How could a face like that ever feel ugly?
I wondered if she ever looked in the mirror – no kidding!
That was 9 months and 16 pounds ago. I would love to say
it’s been easy for Jean. Quite the contrary, she lost 10 pounds
the first month — yeah; gained back 10 pounds by the third
month – ouch! Can you feel Jean’s pain when those pounds
boomeranged back?
By the 5th month, she had gained another pound and the 7th
month, she was down 2 pounds—a grand total of 2 pounds
down from her original weight. Big sigh. Seven months,
two pounds down.
Who wouldn’t just give up after all that effort without any results?
Most anyone, but not Jean. She just kept putting one foot in
front of the other, even when it felt like slogging through quick
sand with no end in sight. Such a lonely and demoralizing haul
this weight loss struggle.
Then something happened. Only Jean could describe it well.
I guess you could say something clicked in Jean’s brain.
What is it that makes that magical switch flip in our brains,
the light go on, and somehow we get on track? Who knows.
At night, sometimes Jean would get this real sense that if she
didn’t lose weight she was going to die of a heart attack.
Her weight had crept back up, and she felt bloated, fat, and
miserable. Her pattern was the same most of her life — she
would slip back to eating sweets, especially when stressed,
hating herself with every bite.
She asked herself, “Why am I doing this to myself? I don’t
want to die. I want to be here for my kids.”
Something clicked for Jean.
Recharged and refocused, Jean lost 14 pounds in the last
two months. She eats fruit for breakfast, salad or a veggie
wrap for lunch with hummus, avocado, red pepper, lettuce,
and tomato.
For dinner she starts with a salad first (fill-up on the best-for-
you foods first) and eats cooked vegetables and sometimes
beans. She makes sure she is full and satisfied. For snacks,
she eats nuts and seeds.
Mochas, an almost daily treat and extra calories for Jean,
are now pleasant memories. She no longer eats any animal
products, dairy products, sugar, or salty snacks — another
temptation for her.
Jean says she doesn’t feel hungry or deprived. In fact, she
feels great. Amazingly enough, her cravings for sugar are gone,
even though the sugar stuff is still in the house. She loves the
feeling of sugar not having power over her.
Now when Jean is stressed, rather than over eating the bad stuff,
she over eats the good stuff—like a veggie wrap! (Remember,
eating vegetables is like eating air when it comes to calories.)
Way better choice, don’t you think?
As well as Jean is doing right now, do you think that Jean thinks
she is home-free from the trap of conditioned taste buds and
lifelong habits? Not at all.
In fact, Jean just wrote me and “confessed” a slip-up. Big deal!
So Jean “slipped-up.” If you are a human being, you slip-up—it’s
just part of being human. Just expect that to happen and go on
from there.
The only real slip-up is to give-up, and I know that is something
that beautiful Jean would never do. Her body, her life, and her
children mean too much to her.
I don’t know about you, but it is not the rich, famous, and
powerful people in the world that I find inspiring. I draw inspiration
from the Jean Finmans in the world—extraordinary, ordinary
(yet not ordinary at all) individuals, who are perfectly themselves,
with all their strengths, struggles, complexities and layers of
being a human being.
Jean’s inner strength, courage, and commitment, as well as
her willingness and openness to share her heart, her soul,
her victories, and her frustrations, give you and me the inner
strength and courage to be perfectly ourselves in our own
journeys through life.
Aren’t we so blessed to have one another to give a helping
hand along the way?
Thank you, Jean, for your helping hand. Your beauty,
inside and out, graces our lives with light and hope.
-----------------------------------
About The Author
Dr. Leslie Van Romer is a motivational health speaker, writer
and lifestyle coach. Visit Dr. Leslie at
Http://DrLeslieVanRomer.com for practical direction, hope
and inspiration
Healthy Weight Loss Program: How to Choose the Right Foods
Healthy Weight Loss Program: How to Choose the Right Foods
by: Malton A. Schexneider, PT, MMSc
For thousands of years, our ancestors selected their daily
meals from the bounty of the earth’s animal and vegetable
harvests. The traditional diets of most human cultures
consisted of an almost unlimited variety of ingredients
and recipes.
Today, however, our food sources suffer from a lack of quality,
diversity, and balance. Natural foods have been replaced with
processed and synthetic foods, which have weakened our
digestive systems resulting in poor nutrition to the cells,
tissues, organs, and systems of our bodies.
To achieve peak performance in any activity requires your
body to burn energy. Energy, then, is the byproduct of high
performance fuel that will improve the quality of your life and
make you healthier than you ever thought possible. In fact,
the higher the energy level, the more efficient your body
becomes. The more efficient your body becomes, the better
you feel. And, the better you feel, the easier it is to achieve
the results you are striving for.
So, what is this high performance fuel that will create this
abundance of energy for our bodies to burn? The answer is
simply the food we eat.
Good nutritional choices play a major role in a healthy
weight loss plan. By making small, but effective changes in
your daily food intake, you can begin feeling better and
improving the quality of your life.
Nutritional science is so confusing and contradictory that
to even begin to adapt a universal set of principles to your
lifestyle would be nearly impossible. Nevertheless, there are
specific key concepts of a well designed healthy weight loss
program that include:
1. Making good food choices can be nutritious, enjoyable
and energizing.
2. Dieting not only does not work, but can actually take
years off your life.
3. Simple modifications in meal choices can reverse how we age.
4. The program is sensible and easy to maintain even when
dining out.
5. Losing weight and body fat is achievable & sustainable
without drastic alterations or limitations in your lifestyle.
The ideal weight loss program will take a balanced approach
to nutrition. By incorporating medically sound and scientifically
based research into a healthy plan, your program will not only
be effective, but also easy to incorporate into your lifestyle.
The two main components of the medically sound nutrition
plan include:
* Macronutrient combination
* Stabile blood sugar
Macronutrient Combination
Through the prescribed combination of both macro- and
micronutrients, the entire nutritional puzzle is solved.
The macronutrients make up the vast bulk and balance of
our diets and are found in whole foods. The micronutrients
are found within the macronutrients and will be discussed in
a supplemental article. The primary macronutrients found in
our foods include:
* Proteins
* Carbohydrates
* Fats
Your understanding of each of these components and how
you combine them in the foods you eat will determine how
successful your overall outcome will be.
Protein:
Proteins contain amino acids, which are the building blocks
of your body. Your body can utilize proteins to maintain
immune strength as well as to build and repair muscle tissue.
Simply put, the greater the muscle mass, the more calories
your body will burn. Proteins also promote the release
of glucagon, a powerful fat burning hormone.
How much protein should you eat and what are the best sources?
For each individual, the amount of protein may vary. In general,
active individuals should consume at least one gram of protein
per pound of body weight. A sustainable nutrition plan
understands the importance of protein as it relates to muscle
building and fat burning and will usually recommend meal plans
that are 50% protein. We have found this combination to be
the best at optimizing fat loss and losing weight.
When selecting protein sources, ideally, you want to opt for
protein sources that are low in fat. Protein sources that are the
most desirable include chicken, turkey, fish, whey protein
and low fat soy and dairy products. Current studies have shown
that incorporating these nourishing proteins in your daily
nutritional regimen can help slow the ageing process and
prolong your life. Because a greater protein intake is
encouraged, proper hydration must also be maintained.
For protein to be effectively broken down and utilized by
our body, appropriate water intake is a must.
Carbohydrates:
Carbohydrates are an important source of energy for your body.
Unfortunately, not all carbohydrates are created equal.
Your body processes simple and complex carbohydrates
differently. As a result, your energy level, mood, and
metabolic processes are all influenced by your choice
of carbohydrates.
Simple carbohydrates are the refined sugars. Common
sweeteners such as honey, table sugar and brown sugar
are considered simple sugars. What many people do not
know is that alcohol, white bread, pasta, and fruit juice are
also simple sugars. These foods when digested, are
converted to glucose (sugar), and cause an immediate
rise in your blood sugar level. With a spike in your sugar
levels, insulin is released, which converts these excess
sugars to fat.
Complex carbohydrates are eventually broken down into
sugar, however, the process by which this occurs differs
from simple carbohydrate break down. Complex
carbohydrates assimilate into our system at a much
slower rate. As a result, blood sugar stability is maintained
and insulin levels remain at normal levels. Typically,
complex carbohydrates are high in fiber, low in sugar and
have a low glycemic index rating. Examples of high quality
carbohydrates include broccoli, cauliflower, apples, oranges,
whole grain breads, beans and sweet potatoes.
How much carbohydrate should you eat and what are
the best sources?
The best sources of complex carbohydrates are raw,
non-starchy vegetables and whole fruits. These foods
are high in fiber, which is critical for elimination and stable
blood sugar. In addition, complex carbohydrates are your
best source of glucose, which is the only fuel your brain
can burn. Complex carbohydrates are also involved in
assisting the body in burning fat and antioxidants,
Necessary for disease prevention.
Recommendations on the amount of carbohydrates needed
by the body will vary. For the most part, however, a healthy
meal plan will usually recommend at least 1 cup of
carbohydrates per meal. This should account for about 30%
of your total food consumption
Essential Fats:
As Americans we consume almost 35% of our daily calories
from fat. Most often this is saturated fat. Studies have shown
that consuming a diet high in saturated fat can lead to heart
disease and decreased immune function. In other words,
consuming foods high in saturated fat will shorten your life.
An important point to remember is that consuming the right
kind of fat can be beneficial in your attempt to manage
your weight, and live an enhanced lifestyle. These fats and
oils speed up metabolism, regulate your hormones, facilitate
fat burning, and strengthen your immune system. Of particular
importance is role essential fats and oils play in stabilizing
blood sugar levels by slowing the emptying of the stomach.
Essential fats provide you with:
* Concentrated energy
* Compounds needed for cellular metabolism
* Omega 3 & 6 fatty acids, which aid in the burning of fat
How much essential fat should you eat and what are the
best sources? Essential fats occur naturally and do not
undergo any additional processing. Examples of foods that
contain these valuable essential fats include fish such as
salmon and tuna, raw nuts, avocados, flax seed oils and
olive oil. The best sources of essential fats and oils come
from plants. Most healthy weight loss plans recommend
that no more than 20% of your diet come from fat. This
translates to a minimum of 1 – 2 tablespoons of raw oil,
or ¼ cup of raw seeds or nuts, or 1 – 2 tablespoons of raw
nut butter per meal.
A solid healthy weight loss program will add years to your
life and provide you with an abundance of energy.
Do you want to learn more about how to lose weight and
keep it off? I've just finished a new ebook on how you can
get lasting weight loss results,
"The 10 Step Permanent Weight Loss Formula".
Download it free here:
http://www.metamorphicweightloss.com/Reports/101062011859free.html
-----------------------------------
About The Author
For the past 25 years Malton Schexneider has been a practicing
physical therapist, a nationally known educator, a former university
professor, a published author, a clinical specialist in orthopedic
physical therapy, and personal success coach to thousands
of people just like you who were seeking lifestyle transformation.
For more on healthy weight loss programs and products
go to http://www.metamorphicweightloss.com
by: Malton A. Schexneider, PT, MMSc
For thousands of years, our ancestors selected their daily
meals from the bounty of the earth’s animal and vegetable
harvests. The traditional diets of most human cultures
consisted of an almost unlimited variety of ingredients
and recipes.
Today, however, our food sources suffer from a lack of quality,
diversity, and balance. Natural foods have been replaced with
processed and synthetic foods, which have weakened our
digestive systems resulting in poor nutrition to the cells,
tissues, organs, and systems of our bodies.
To achieve peak performance in any activity requires your
body to burn energy. Energy, then, is the byproduct of high
performance fuel that will improve the quality of your life and
make you healthier than you ever thought possible. In fact,
the higher the energy level, the more efficient your body
becomes. The more efficient your body becomes, the better
you feel. And, the better you feel, the easier it is to achieve
the results you are striving for.
So, what is this high performance fuel that will create this
abundance of energy for our bodies to burn? The answer is
simply the food we eat.
Good nutritional choices play a major role in a healthy
weight loss plan. By making small, but effective changes in
your daily food intake, you can begin feeling better and
improving the quality of your life.
Nutritional science is so confusing and contradictory that
to even begin to adapt a universal set of principles to your
lifestyle would be nearly impossible. Nevertheless, there are
specific key concepts of a well designed healthy weight loss
program that include:
1. Making good food choices can be nutritious, enjoyable
and energizing.
2. Dieting not only does not work, but can actually take
years off your life.
3. Simple modifications in meal choices can reverse how we age.
4. The program is sensible and easy to maintain even when
dining out.
5. Losing weight and body fat is achievable & sustainable
without drastic alterations or limitations in your lifestyle.
The ideal weight loss program will take a balanced approach
to nutrition. By incorporating medically sound and scientifically
based research into a healthy plan, your program will not only
be effective, but also easy to incorporate into your lifestyle.
The two main components of the medically sound nutrition
plan include:
* Macronutrient combination
* Stabile blood sugar
Macronutrient Combination
Through the prescribed combination of both macro- and
micronutrients, the entire nutritional puzzle is solved.
The macronutrients make up the vast bulk and balance of
our diets and are found in whole foods. The micronutrients
are found within the macronutrients and will be discussed in
a supplemental article. The primary macronutrients found in
our foods include:
* Proteins
* Carbohydrates
* Fats
Your understanding of each of these components and how
you combine them in the foods you eat will determine how
successful your overall outcome will be.
Protein:
Proteins contain amino acids, which are the building blocks
of your body. Your body can utilize proteins to maintain
immune strength as well as to build and repair muscle tissue.
Simply put, the greater the muscle mass, the more calories
your body will burn. Proteins also promote the release
of glucagon, a powerful fat burning hormone.
How much protein should you eat and what are the best sources?
For each individual, the amount of protein may vary. In general,
active individuals should consume at least one gram of protein
per pound of body weight. A sustainable nutrition plan
understands the importance of protein as it relates to muscle
building and fat burning and will usually recommend meal plans
that are 50% protein. We have found this combination to be
the best at optimizing fat loss and losing weight.
When selecting protein sources, ideally, you want to opt for
protein sources that are low in fat. Protein sources that are the
most desirable include chicken, turkey, fish, whey protein
and low fat soy and dairy products. Current studies have shown
that incorporating these nourishing proteins in your daily
nutritional regimen can help slow the ageing process and
prolong your life. Because a greater protein intake is
encouraged, proper hydration must also be maintained.
For protein to be effectively broken down and utilized by
our body, appropriate water intake is a must.
Carbohydrates:
Carbohydrates are an important source of energy for your body.
Unfortunately, not all carbohydrates are created equal.
Your body processes simple and complex carbohydrates
differently. As a result, your energy level, mood, and
metabolic processes are all influenced by your choice
of carbohydrates.
Simple carbohydrates are the refined sugars. Common
sweeteners such as honey, table sugar and brown sugar
are considered simple sugars. What many people do not
know is that alcohol, white bread, pasta, and fruit juice are
also simple sugars. These foods when digested, are
converted to glucose (sugar), and cause an immediate
rise in your blood sugar level. With a spike in your sugar
levels, insulin is released, which converts these excess
sugars to fat.
Complex carbohydrates are eventually broken down into
sugar, however, the process by which this occurs differs
from simple carbohydrate break down. Complex
carbohydrates assimilate into our system at a much
slower rate. As a result, blood sugar stability is maintained
and insulin levels remain at normal levels. Typically,
complex carbohydrates are high in fiber, low in sugar and
have a low glycemic index rating. Examples of high quality
carbohydrates include broccoli, cauliflower, apples, oranges,
whole grain breads, beans and sweet potatoes.
How much carbohydrate should you eat and what are
the best sources?
The best sources of complex carbohydrates are raw,
non-starchy vegetables and whole fruits. These foods
are high in fiber, which is critical for elimination and stable
blood sugar. In addition, complex carbohydrates are your
best source of glucose, which is the only fuel your brain
can burn. Complex carbohydrates are also involved in
assisting the body in burning fat and antioxidants,
Necessary for disease prevention.
Recommendations on the amount of carbohydrates needed
by the body will vary. For the most part, however, a healthy
meal plan will usually recommend at least 1 cup of
carbohydrates per meal. This should account for about 30%
of your total food consumption
Essential Fats:
As Americans we consume almost 35% of our daily calories
from fat. Most often this is saturated fat. Studies have shown
that consuming a diet high in saturated fat can lead to heart
disease and decreased immune function. In other words,
consuming foods high in saturated fat will shorten your life.
An important point to remember is that consuming the right
kind of fat can be beneficial in your attempt to manage
your weight, and live an enhanced lifestyle. These fats and
oils speed up metabolism, regulate your hormones, facilitate
fat burning, and strengthen your immune system. Of particular
importance is role essential fats and oils play in stabilizing
blood sugar levels by slowing the emptying of the stomach.
Essential fats provide you with:
* Concentrated energy
* Compounds needed for cellular metabolism
* Omega 3 & 6 fatty acids, which aid in the burning of fat
How much essential fat should you eat and what are the
best sources? Essential fats occur naturally and do not
undergo any additional processing. Examples of foods that
contain these valuable essential fats include fish such as
salmon and tuna, raw nuts, avocados, flax seed oils and
olive oil. The best sources of essential fats and oils come
from plants. Most healthy weight loss plans recommend
that no more than 20% of your diet come from fat. This
translates to a minimum of 1 – 2 tablespoons of raw oil,
or ¼ cup of raw seeds or nuts, or 1 – 2 tablespoons of raw
nut butter per meal.
A solid healthy weight loss program will add years to your
life and provide you with an abundance of energy.
Do you want to learn more about how to lose weight and
keep it off? I've just finished a new ebook on how you can
get lasting weight loss results,
"The 10 Step Permanent Weight Loss Formula".
Download it free here:
http://www.metamorphicweightloss.com/Reports/101062011859free.html
-----------------------------------
About The Author
For the past 25 years Malton Schexneider has been a practicing
physical therapist, a nationally known educator, a former university
professor, a published author, a clinical specialist in orthopedic
physical therapy, and personal success coach to thousands
of people just like you who were seeking lifestyle transformation.
For more on healthy weight loss programs and products
go to http://www.metamorphicweightloss.com
10 Weight Loss Busters You Shouldn't Eat
10 Weight Loss Busters You Shouldn't Eat
by: Eva Moffat
1. Fried Foods That Are Frightening
2. Steakhouse Stories That Scare
3. Manufacturers Mislead Many
4. Burgers That Are Bigger and Biggest
5. Awful Appetisers
6. Cakes and Cookies That Are Calorie Clogged
7. Diet Drinks That Deceive
8. High Calorie Horrors
9. Diet Disasters When Dining Out
10. Super Sized Servings That Sabotage Your Diet
1. Fried Foods That Are Frightening
Deep fried foods are nutritionally bad for you. If you enjoy
going to fairs and carnivals, you may well be tempted to
eat the strangest of concoctions. It's amazing just what has
been thrown into the deep fryer in the name of creativity.
But the only thing you are going to create is havoc with your
weight loss diet.
2. Steakhouse Stories That Scare
Your local neighbourhood restaurant or steakhouse may be
a Nutritional Nightmare.
Fried onions that are considered a Starter Dish are so full of
Calories, Fat, Saturated Fat and with a high Salt content.
And to go from bad to worse, the onions are usually served
with a sauce that has even more Calories, Fat and Salt.
For the sake of your health, be sure you know your onions.
3. Manufacturers Mislead Many
Foods that are often labelled as healthy are just the opposite.
Marion Nestle PhD, MPH a New York University Nutritional
Professor in her book ‘What To Eat,' talks of ‘Fruit Snacks' that
have absolutely no fruit in them but were just laden with sugar.
Don't believe the adverts, read the labels carefully then decide
for yourself if it's right for you.
4. Burgers That Are Bigger and Biggest
Burgers are getting bigger and bigger. Burger King and others
are taking a bun and piling on as many as four burgers, plus
slices of cheese and strips of bacon. Just one of these burgers
will give you more Calories than you should eat if having three
meals a day.
If you really do want a burger, try ordering a plain burger. It could
be served with a sauce, but it should be on the side not on top.
That will save you eating more Calories than you need.
5. Awful Appetisers
How about a Fundido as a snack before the main meal?
A Fundido is made up of a combination of cheese, pepperoni,
bacon and sausage served with bread sticks.
If you are on a weight loss diet, a Fundido is a nutritional no-no.
6. Cakes and Cookies That Are Calorie Clogged
You are tempted to have a square of Starbucks Old Fashioned
Crumb Cake to go with your coffee but that little square has 670
Calories in it.
And a piece of Cheesecake has enough Calories in it to make a
mess of your weight loss diet, but the Cheesecake Factory adds
Chocolate Candy, Mousse etc.
Nice for a treat once a year, but for the rest of the year … DON'T.
7. Diet Drinks That Deceive
High Calorie drinks are so deceptive. They don't need chewing
and go down real easy and they don't fill you up. So how can this
innocent looking cup of coffee be loaded with 490 – 580 Calories?
It could be the chocolate or cream that is added.
To avoid piling on the Calories, order a small size cup of coffee
with low fat milk and sweeteners.
8. High Calorie Horrors
When you are out shopping at the Mall you may be tempted
by the delicious aromas of coffees, spicy pies and the mouth
watering smell of freshly made doughnuts.
But giving in to temptation could mean you may consume a day's
worth of Calories in one delicious but none essential piece of
confectionery.
Ok I'm being a spoil sport but, for the sake of your health and
weight loss diet, you would be better to take along a snack of
crackers and nuts or raw veggies. Enjoy.
9. Diet Disasters When Dining Out
Two decades ago, dining out was already beginning to be a
disaster for the person who was on a weight loss diet. The menu
offered high Calorie foods.
Things haven't improved over the years; in fact they have become
worse. On the menu in restaurants are such things as fried
macaroni and cheese and cheese fries. Just oozing with fat and
packed with Calories.
In order to keep to your diet change into a fluffy bunny rabbit and
talk yourself into eating and enjoying salads.
10. Super Sized Servings That Sabotage Your Diet
Have you noticed how it's not just fast food meals that have got
bigger? So have bagels, pasta servings, salads and sandwiches.
If you go out to a restaurant for a meal, most of the meals on the
menu are going to be around 1 000 Calories.
The question to ask yourself is, do I really need this food?
As Michelle May MD, author of ‘Am I Hungry?' and ‘What To Do
When Diets Don't Work' said, that ‘Once a person indulges in
a decadent dessert or monster burger, it triggers the ‘I've already
blown my diet, so why bother,' mentality.
Beyond that, May believes, the real horror may be the American
mind set about food. We were raised to clean the plate, so we
could be rewarded with a dessert, which further enhances our
desire to eat sweets and meals without recognition of fullness,'
she says.
If you want to keep to your weight loss diet, learn what foods
are best for you and avoid the ones that sabotage it.
-----------------------------------
About The Author
Eva Moffat an Ex- Nurse has helped many people with their
Weight Loss problems over the years. Now it is your turn
to be helped. For more of Eva’s practical help, visit Eva’s
Weight Loss Site.
Click on the link below
http://eva-moffats-free-weight-loss-info.blogspot.com
by: Eva Moffat
1. Fried Foods That Are Frightening
2. Steakhouse Stories That Scare
3. Manufacturers Mislead Many
4. Burgers That Are Bigger and Biggest
5. Awful Appetisers
6. Cakes and Cookies That Are Calorie Clogged
7. Diet Drinks That Deceive
8. High Calorie Horrors
9. Diet Disasters When Dining Out
10. Super Sized Servings That Sabotage Your Diet
1. Fried Foods That Are Frightening
Deep fried foods are nutritionally bad for you. If you enjoy
going to fairs and carnivals, you may well be tempted to
eat the strangest of concoctions. It's amazing just what has
been thrown into the deep fryer in the name of creativity.
But the only thing you are going to create is havoc with your
weight loss diet.
2. Steakhouse Stories That Scare
Your local neighbourhood restaurant or steakhouse may be
a Nutritional Nightmare.
Fried onions that are considered a Starter Dish are so full of
Calories, Fat, Saturated Fat and with a high Salt content.
And to go from bad to worse, the onions are usually served
with a sauce that has even more Calories, Fat and Salt.
For the sake of your health, be sure you know your onions.
3. Manufacturers Mislead Many
Foods that are often labelled as healthy are just the opposite.
Marion Nestle PhD, MPH a New York University Nutritional
Professor in her book ‘What To Eat,' talks of ‘Fruit Snacks' that
have absolutely no fruit in them but were just laden with sugar.
Don't believe the adverts, read the labels carefully then decide
for yourself if it's right for you.
4. Burgers That Are Bigger and Biggest
Burgers are getting bigger and bigger. Burger King and others
are taking a bun and piling on as many as four burgers, plus
slices of cheese and strips of bacon. Just one of these burgers
will give you more Calories than you should eat if having three
meals a day.
If you really do want a burger, try ordering a plain burger. It could
be served with a sauce, but it should be on the side not on top.
That will save you eating more Calories than you need.
5. Awful Appetisers
How about a Fundido as a snack before the main meal?
A Fundido is made up of a combination of cheese, pepperoni,
bacon and sausage served with bread sticks.
If you are on a weight loss diet, a Fundido is a nutritional no-no.
6. Cakes and Cookies That Are Calorie Clogged
You are tempted to have a square of Starbucks Old Fashioned
Crumb Cake to go with your coffee but that little square has 670
Calories in it.
And a piece of Cheesecake has enough Calories in it to make a
mess of your weight loss diet, but the Cheesecake Factory adds
Chocolate Candy, Mousse etc.
Nice for a treat once a year, but for the rest of the year … DON'T.
7. Diet Drinks That Deceive
High Calorie drinks are so deceptive. They don't need chewing
and go down real easy and they don't fill you up. So how can this
innocent looking cup of coffee be loaded with 490 – 580 Calories?
It could be the chocolate or cream that is added.
To avoid piling on the Calories, order a small size cup of coffee
with low fat milk and sweeteners.
8. High Calorie Horrors
When you are out shopping at the Mall you may be tempted
by the delicious aromas of coffees, spicy pies and the mouth
watering smell of freshly made doughnuts.
But giving in to temptation could mean you may consume a day's
worth of Calories in one delicious but none essential piece of
confectionery.
Ok I'm being a spoil sport but, for the sake of your health and
weight loss diet, you would be better to take along a snack of
crackers and nuts or raw veggies. Enjoy.
9. Diet Disasters When Dining Out
Two decades ago, dining out was already beginning to be a
disaster for the person who was on a weight loss diet. The menu
offered high Calorie foods.
Things haven't improved over the years; in fact they have become
worse. On the menu in restaurants are such things as fried
macaroni and cheese and cheese fries. Just oozing with fat and
packed with Calories.
In order to keep to your diet change into a fluffy bunny rabbit and
talk yourself into eating and enjoying salads.
10. Super Sized Servings That Sabotage Your Diet
Have you noticed how it's not just fast food meals that have got
bigger? So have bagels, pasta servings, salads and sandwiches.
If you go out to a restaurant for a meal, most of the meals on the
menu are going to be around 1 000 Calories.
The question to ask yourself is, do I really need this food?
As Michelle May MD, author of ‘Am I Hungry?' and ‘What To Do
When Diets Don't Work' said, that ‘Once a person indulges in
a decadent dessert or monster burger, it triggers the ‘I've already
blown my diet, so why bother,' mentality.
Beyond that, May believes, the real horror may be the American
mind set about food. We were raised to clean the plate, so we
could be rewarded with a dessert, which further enhances our
desire to eat sweets and meals without recognition of fullness,'
she says.
If you want to keep to your weight loss diet, learn what foods
are best for you and avoid the ones that sabotage it.
-----------------------------------
About The Author
Eva Moffat an Ex- Nurse has helped many people with their
Weight Loss problems over the years. Now it is your turn
to be helped. For more of Eva’s practical help, visit Eva’s
Weight Loss Site.
Click on the link below
http://eva-moffats-free-weight-loss-info.blogspot.com
Langganan:
Postingan (Atom)