jeudi 31 mars 2016
Crush Your Cholesterol With a Healthy Diet
Heart disease is the number one cause of death of Americans in the United States. Cholesterol is one of the major factors that impacts the development of heart disease. Understanding more about what cholesterol is and how to manage your cholesterol can help you decrease your risk of facing the number one killer.
Cholesterol is a substance that is produced by your body. This means that it is non-essential because you do not need to rely on food to get cholesterol. Despite its bad press, cholesterol does serve a number of functions in the body. Cholesterol is necessary for maintaining the fluidity in the membranes of all of the cells in your body. It is also necessary in the body for producing vitamin D.
Just like humans, animals also produce their own cholesterol in their bodies for the same reasons. When you consume animal and meat products, you consume the cholesterol that exists in the tissues of these animals, whether it be pig, cow, lamb, chicken, eggs or fish.
According to the American Heart Association, those who have cholesterol levels higher than 240 mg/dl are at double the risk of having a heart attack as opposed to those who have cholesterol levels less than 200 mg/dl. The Dietary Guidelines for Americans previously suggested that you consume less than 300 mg of cholesterol per day. However, as of 2015 the United States Department of Agriculture revised the Dietary Guidelines that removed the limit on cholesterol. Instead, it suggests the "individuals should eat as little dietary cholesterol as possible." That's certainly something to chew on.
Unsurprisingly consumption of dietary cholesterol can add up fast. If you tally the cholesterol that you ingest from food, it can easily exceed 300mg/dl. Just to give you an idea, one egg yolk contains 184 mg or 61% of your daily value of cholesterol, one tablespoon of butter contains 30 mg of cholesterol or 10% of your daily value and three ounces of red meat contains 134 mg of cholesterol or 45% of your daily value.
Instead of worrying about what foods are raising your cholesterol, there are a few foods that you could incorporate into your life that will keep your cholesterol at a reasonable level. One place to start is by including healthy fats into your meals. Healthy fats come from foods like olive oil, nuts and avocados. These fats aren't as difficult to digest in your GI tract. You could also cut out some cholesterol and saturated fats by substituting meat for soybeans or tofu.
Another way to lower your cholesterol is by consuming more fiber. Fiber found in foods like beans, vegetables, fruits and whole grains has a viscous, thick texture. This type of fiber binds to cholesterol and pulls it through your digestive tract and eliminates it through the feces.
Another factor to consider is your intake of omega-3 fatty acids. Omega-3's are essential fatty acids which means your body does not produce them. They are found in foods such as fatty fish and walnuts. These fatty acids play a prominent role in heart disease by lowering triglycerides and reducing your risk of a stroke. At least two servings of fish per week will up your omega-3 intake and can help you reduce your risk of developing heart complications.
read more here / http://www.health-nutrition2015.blogspot.com
mercredi 30 mars 2016
Simpler Ways of Losing Weight
Losing weight does not ask for cutting calories and exercising hard
every day. Even a minor change in the lifestyle can assist in shedding
off extra pounds. There are very simple strategies that can assist in
reducing body mass and enjoy a healthy living. Here is the list of
simple strategies to help achieve the goal and maintain it for long.
Increase your Water Intake
Water is the most efficient drink that helps in achieving various health goals. In fact, it can be the best tool when you are targeting to lose weight. Consuming more water keeps you full, suppress your appetite and boost your metabolism which ultimately stops you from taking calories and gaining weight. And, there's no doubt that it is difficult to differentiate between hunger and thirst. So, whenever you feel hungry, grab a glass of water. It will stop you from eating unhealthy snacks and gaining weight. Moreover, it is not necessary to have plain water only you can also have green tea or other such drink that is rich in antioxidants as it also helps in burning unnecessary fat from your body.
Detoxify your Body on Regular Intervals
Detoxification literally helps to keep you healthy. It is actually bringing a change in the diet plan and including the detoxifying food stuff in your meal like asparagus, almonds, juice, etc. Since there are several ways to detoxify your body you shall do it at least once in a month and keep on increasing the duration of detoxification diet every next time you follow it.
Regular Exercise
Exercises contribute a lot in keeping and maintain your health goals. Just 30 minutes of walk or light weight exercises every day keeps your muscles active and decreases the chances of gaining weight anymore. Start with short intervals and increase the amount of hard work once you have mastered over the specific exercises.
Count you Calories
Weight gain or loss vastly depends on the intake of calorie amount. Since burning calories more than you eat is a simple way of maintaining the weight goal for a lifetime. When the hunger strikes, it is hard to stay patient, which lead to consumption of unhealthy snacks and piling up of calories. However, counting every calorie you take can prevent weight gain
read more here / http://www.health-nutrition2015.blogspot.com
Increase your Water Intake
Water is the most efficient drink that helps in achieving various health goals. In fact, it can be the best tool when you are targeting to lose weight. Consuming more water keeps you full, suppress your appetite and boost your metabolism which ultimately stops you from taking calories and gaining weight. And, there's no doubt that it is difficult to differentiate between hunger and thirst. So, whenever you feel hungry, grab a glass of water. It will stop you from eating unhealthy snacks and gaining weight. Moreover, it is not necessary to have plain water only you can also have green tea or other such drink that is rich in antioxidants as it also helps in burning unnecessary fat from your body.
Detoxify your Body on Regular Intervals
Detoxification literally helps to keep you healthy. It is actually bringing a change in the diet plan and including the detoxifying food stuff in your meal like asparagus, almonds, juice, etc. Since there are several ways to detoxify your body you shall do it at least once in a month and keep on increasing the duration of detoxification diet every next time you follow it.
Regular Exercise
Exercises contribute a lot in keeping and maintain your health goals. Just 30 minutes of walk or light weight exercises every day keeps your muscles active and decreases the chances of gaining weight anymore. Start with short intervals and increase the amount of hard work once you have mastered over the specific exercises.
Count you Calories
Weight gain or loss vastly depends on the intake of calorie amount. Since burning calories more than you eat is a simple way of maintaining the weight goal for a lifetime. When the hunger strikes, it is hard to stay patient, which lead to consumption of unhealthy snacks and piling up of calories. However, counting every calorie you take can prevent weight gain
read more here / http://www.health-nutrition2015.blogspot.com
mardi 29 mars 2016
4 Unbelievable Ways To Make Stomach Slim And Flat
How can you get results to make your stomach slim and flat?
You know how it is when you have tried everything to get a flat tummy and it still pokes out? This is a very disheartening feeling. It may discourage you into losing hope all together. It seems like the belly is the most stubborn and those last few pounds refuse to go away. This can give you a horrific feeling that things aren't ever going to change.
Even though you may feel devastated, you don't have to be discouraged forever. You have everything you need to reach your goal to make your stomach slim and flat. Decide right now that this is going to be a priority for you. You can gain courage and become victorious with your goals if you triumph through this rough patch.
I too was having trouble trying to flatten my tummy. But, the problem became the best thing that happened because I was so determined to overcome it, I did it. I racked my brain on ideas of what I could change and then I focused on them. Once I focused and remained consistent, I saw changes and results. I am happy to say that my belly is now slim and flat after twenty years of carrying around a pooch. If I can do it, you can too.
4 Ways To Make Stomach Slim And Flat
1. Do This: Cut sugar and grains out of your diet for at least 2 weeks. Also, stay away from fast food, fried food and processed food (food from a box). Focus on eating fruit all morning, veggies all afternoon and for dinner, mix in lean proteins. Only snack on fruits, veggies, eggs, peanuts, and yogurt.
2. Do This: Make water your main drink. Drink it all day everyday. You should be gulping down at least 100 ounces a day. Stay away from other beverages, if you want a flat tummy.
3. Do This: Take a probiotic everyday to combat bloating and water weight. It comes in a vitamin form and helps to breakdown food for digestion.
4. Do This: Exercises for the abs, obliques, and back are great for tightening up those muscles and holding everything in. Do the exercises everyday to build on what you did the day before.
read more / http://www.health-nutrition2015.blogspot.com
You know how it is when you have tried everything to get a flat tummy and it still pokes out? This is a very disheartening feeling. It may discourage you into losing hope all together. It seems like the belly is the most stubborn and those last few pounds refuse to go away. This can give you a horrific feeling that things aren't ever going to change.
Even though you may feel devastated, you don't have to be discouraged forever. You have everything you need to reach your goal to make your stomach slim and flat. Decide right now that this is going to be a priority for you. You can gain courage and become victorious with your goals if you triumph through this rough patch.
I too was having trouble trying to flatten my tummy. But, the problem became the best thing that happened because I was so determined to overcome it, I did it. I racked my brain on ideas of what I could change and then I focused on them. Once I focused and remained consistent, I saw changes and results. I am happy to say that my belly is now slim and flat after twenty years of carrying around a pooch. If I can do it, you can too.
4 Ways To Make Stomach Slim And Flat
1. Do This: Cut sugar and grains out of your diet for at least 2 weeks. Also, stay away from fast food, fried food and processed food (food from a box). Focus on eating fruit all morning, veggies all afternoon and for dinner, mix in lean proteins. Only snack on fruits, veggies, eggs, peanuts, and yogurt.
2. Do This: Make water your main drink. Drink it all day everyday. You should be gulping down at least 100 ounces a day. Stay away from other beverages, if you want a flat tummy.
3. Do This: Take a probiotic everyday to combat bloating and water weight. It comes in a vitamin form and helps to breakdown food for digestion.
4. Do This: Exercises for the abs, obliques, and back are great for tightening up those muscles and holding everything in. Do the exercises everyday to build on what you did the day before.
read more / http://www.health-nutrition2015.blogspot.com
lundi 28 mars 2016
How To Get The "Perfect Body"?
As a woman, you want to be comfortable in your skin before you flaunt
it to others and that comes with having the right body shape. However,
this so called "Perfect body" has taken on several
shades of meaning over the years. There was a time that celebrated a
woman's curves. A voluptuous figure with a heavy bust and wide hips was
considered attractive. It was also considered a sign of good health and
fertility. With the sexual revolution, the concept of the "perfect body"
has been inverted on its head. Thin and androgynous is the idealized
body shape. And, when thin is in, who would fall for the full-figured
hourglass look? That's one of the main reasons we take to dieting.
Popular diets and weight loss pills owe their popularity to the changing
notion of the ideal body shape. Had the fashion industry not
perpetuated the "tall and skinny", I bet they would have all been out of
business.
Lifestyle + Eating - Exercise = Obesity
Our lives devoid of exercise also add layers and layers of fat internally. The basic principle to lose weight is to spend more calories than you consume. If you don't exercise, there is no chance to burn the extra calories. We live frantic lifestyles with an endless list of responsibilities. We barely find time to relax leave alone exercise. At the end of the day the only thing you want to do is hit the bed. That is what is causing part of the trouble for you. Exercise also plays a major role in balancing your mental state. It helps you cope with your emotions and suppresses binge eating triggered by emotional imbalances. So now, what must be done? It's time to restore the brain to natural thinness. But for that you must first determine how severe your food addiction is. If you would like to take the test, the Yale Food addiction scale is a handy tool. Developed by Dr. Gearhardt, this was among the first scientifically validated food addiction tests. You have a resume of the test below!
The following statements can have responses of: Never, Once per month, 2-4 times per month, 2-3 times per week, or 4 or more times per week. The "more often" your response is, the higher your level of addiction is.
1) I eat foods even though I am not hungry at all.
2) I worry about eating and removing certain foods from my eating plan.
3) I feel sluggish or fatigued from overeating.
4) I spend time feeling guilty for having eaten too much or certain foods, instead of spending time in important activities such as time with family, friends, work, or recreation.
5) I feel agitation and anxiety when I cut down on certain foods, even certain drinks from my diet plan.
6)My behavior with respect to food and eating causes me significant distress.
7) Issues related to food and eating decrease my ability to function effectively (daily routine, job/ school, social or family activities, health The statements below have Yes or No answers only.
read more here / http://www.health-nutrition2015.blogspot.com
Lifestyle + Eating - Exercise = Obesity
Our lives devoid of exercise also add layers and layers of fat internally. The basic principle to lose weight is to spend more calories than you consume. If you don't exercise, there is no chance to burn the extra calories. We live frantic lifestyles with an endless list of responsibilities. We barely find time to relax leave alone exercise. At the end of the day the only thing you want to do is hit the bed. That is what is causing part of the trouble for you. Exercise also plays a major role in balancing your mental state. It helps you cope with your emotions and suppresses binge eating triggered by emotional imbalances. So now, what must be done? It's time to restore the brain to natural thinness. But for that you must first determine how severe your food addiction is. If you would like to take the test, the Yale Food addiction scale is a handy tool. Developed by Dr. Gearhardt, this was among the first scientifically validated food addiction tests. You have a resume of the test below!
The following statements can have responses of: Never, Once per month, 2-4 times per month, 2-3 times per week, or 4 or more times per week. The "more often" your response is, the higher your level of addiction is.
1) I eat foods even though I am not hungry at all.
2) I worry about eating and removing certain foods from my eating plan.
3) I feel sluggish or fatigued from overeating.
4) I spend time feeling guilty for having eaten too much or certain foods, instead of spending time in important activities such as time with family, friends, work, or recreation.
5) I feel agitation and anxiety when I cut down on certain foods, even certain drinks from my diet plan.
6)My behavior with respect to food and eating causes me significant distress.
7) Issues related to food and eating decrease my ability to function effectively (daily routine, job/ school, social or family activities, health The statements below have Yes or No answers only.
read more here / http://www.health-nutrition2015.blogspot.com
dimanche 27 mars 2016
Weight Loss - Successfully Planning Your Cheat Meal!
Are cravings starting to creep up? If you've been eating
healthily for quite some time now, it will only be a matter of time
before you begin to have thoughts about less-than-healthy foods. It
happens to even the best of dieters - cravings creep in, and if you
aren't careful, it can lead you to fall off your diet completely.
The best way around this is to plan for your cheat meal. When you have one incorporated into your diet, you know it's not a matter of if you will get to eat the food you're craving but rather, when.
This said you do need to plan for this cheat meal. Here's how...
1. Set The Date. First things first, set the time for your cheat meal. You want this to be defined and planned out, so you aren't as tempted to just "add one in" whenever you feel like it. Do that and you'll soon find yourself having a cheat meal every other weekend.
2. Accommodate Your Food Choices Earlier In The Day. Next, figure out what you are going to cheat on and then work the rest of your meals around your choice. How many extra calories do you need as wiggle room? If you plan on eating around 200 to 300 calories more, for instance, make two or three of your meals earlier in the day slightly smaller.
This way, you can eat your cheat meal and won't have to worry about potential weight gain. Don't get too hung up on being exact here - just estimate and cut back slightly to make room for the meal.
3. Plan How You'll Rebound From The Meal. Third, think about how you'll rebound away from the food. How will you make sure you get back on track right after?
Most people will do best having the cheat meal as the last meal of the day so they can just go to bed and wake up the next day fresh and ready to start back on track.
Having the cheat meal at lunch, on the other hand, could make it harder to get back on the track as the day moves forward.
If you are going to go this route, make sure you have a firm plan in place for every other meal to finish up the day. This way, you won't be as tempted to continue with the cheat meal.
4. Balance Your Macros. Finally, last but not least, balance out your macros...
You still want to have a relatively balanced meal, macronutrient wise, when you do cheat, so have a look at what you are planning to eat and do your best to make this happen.
If you plan out your cheat meal, you can eat the foods you crave without completely derailing your diet. Do it wisely and you'll be able to get right back on track, bodyweight in check.
The best way around this is to plan for your cheat meal. When you have one incorporated into your diet, you know it's not a matter of if you will get to eat the food you're craving but rather, when.
This said you do need to plan for this cheat meal. Here's how...
1. Set The Date. First things first, set the time for your cheat meal. You want this to be defined and planned out, so you aren't as tempted to just "add one in" whenever you feel like it. Do that and you'll soon find yourself having a cheat meal every other weekend.
2. Accommodate Your Food Choices Earlier In The Day. Next, figure out what you are going to cheat on and then work the rest of your meals around your choice. How many extra calories do you need as wiggle room? If you plan on eating around 200 to 300 calories more, for instance, make two or three of your meals earlier in the day slightly smaller.
This way, you can eat your cheat meal and won't have to worry about potential weight gain. Don't get too hung up on being exact here - just estimate and cut back slightly to make room for the meal.
3. Plan How You'll Rebound From The Meal. Third, think about how you'll rebound away from the food. How will you make sure you get back on track right after?
Most people will do best having the cheat meal as the last meal of the day so they can just go to bed and wake up the next day fresh and ready to start back on track.
Having the cheat meal at lunch, on the other hand, could make it harder to get back on the track as the day moves forward.
If you are going to go this route, make sure you have a firm plan in place for every other meal to finish up the day. This way, you won't be as tempted to continue with the cheat meal.
4. Balance Your Macros. Finally, last but not least, balance out your macros...
- is your cheat meal going to be very high in carbs? If so, add protein to the meal to help balance it out.
- high in fat? Again, add protein along with fiber.
You still want to have a relatively balanced meal, macronutrient wise, when you do cheat, so have a look at what you are planning to eat and do your best to make this happen.
If you plan out your cheat meal, you can eat the foods you crave without completely derailing your diet. Do it wisely and you'll be able to get right back on track, bodyweight in check.
samedi 26 mars 2016
Five Secrets For Weight Loss and Dieting
The first diet secret:
Diets are a very individual thing to follow. Some diets that worked for the author of that diet may not work for you. It may be too complicated, expensive or have some other flaw that makes it unsuitable for you.
You may have to combine several parts of different diets to find a method that suits you. Think of diets as a lifestyle change..
The second diet secret:
Forget about the past, regrets, remorse and the what if's. Why didn't I and if only things of the past. It doesn't matter old you are or how much you want to lose. To help you lose the weight you want, the secret is to have mini-goals.
If you break down 60 pounds as an example into three pounds a week it will be a lot easier. These mini-goals will help you focus on the future and forget your failures of the past.
You need to set realistic goals for yourself, it probably took you several years to get overweight. So it will probably take at least several months to reach your goal weight.
Most experts consider one to two pounds of fat loss a week to be a realistic goal. If you try to lose weight too fast your body will go into starvation mode. There is a physical limit on how much you can lose in a week.
Diet secret number three:
Start a food diary. Research done by the American Diabetic Association proved that dieters keep failing by underestimating their calories by as much as 300 percent. that is the reason it's so important to start a food diary.
This will also help you figure out why you are overeating, by revealing you eating triggers. When you keep your diary, record your mood, fat in the food and the number of calories you ate.
Update your goals after you have been on your diet for a while. After a few weeks you should know how you are doing and you will know how much weight you are losing each week. Depending on that you can adjust the foods you are eating.
The fourth tip:
Forget the past and any failures you have had with other diets. You are the master of your own destiny and the present is all you have to act on.
The fifth tip:
Stay positive and don't allow any negative thoughts to stop you. As part of this don't let negative people into your life.
Diets are a very individual thing to follow. Some diets that worked for the author of that diet may not work for you. It may be too complicated, expensive or have some other flaw that makes it unsuitable for you.
You may have to combine several parts of different diets to find a method that suits you. Think of diets as a lifestyle change..
The second diet secret:
Forget about the past, regrets, remorse and the what if's. Why didn't I and if only things of the past. It doesn't matter old you are or how much you want to lose. To help you lose the weight you want, the secret is to have mini-goals.
If you break down 60 pounds as an example into three pounds a week it will be a lot easier. These mini-goals will help you focus on the future and forget your failures of the past.
You need to set realistic goals for yourself, it probably took you several years to get overweight. So it will probably take at least several months to reach your goal weight.
Most experts consider one to two pounds of fat loss a week to be a realistic goal. If you try to lose weight too fast your body will go into starvation mode. There is a physical limit on how much you can lose in a week.
Diet secret number three:
Start a food diary. Research done by the American Diabetic Association proved that dieters keep failing by underestimating their calories by as much as 300 percent. that is the reason it's so important to start a food diary.
This will also help you figure out why you are overeating, by revealing you eating triggers. When you keep your diary, record your mood, fat in the food and the number of calories you ate.
Update your goals after you have been on your diet for a while. After a few weeks you should know how you are doing and you will know how much weight you are losing each week. Depending on that you can adjust the foods you are eating.
The fourth tip:
Forget the past and any failures you have had with other diets. You are the master of your own destiny and the present is all you have to act on.
The fifth tip:
Stay positive and don't allow any negative thoughts to stop you. As part of this don't let negative people into your life.
vendredi 25 mars 2016
5 Simple Strategies for Weight Loss
Taking control of your weight doesn't mean slashing your daily
calorie intake or spending hours exercising every day. There are several
simple steps that can be taken to boost the metabolism and achieve a
more natural approach to weight loss. Here are five of the basic
strategies to help maintain the preferred weight range:
Eat healthy snacks
Have a healthy and low-calorie go-to snack to eat in times of feeling hungry between meal times. Instead of heading to the fridge for leftovers or the freezer for ice cream, it is more practical to stock the pantry with healthy food choices such a high-fiber cereal with low-fat milk.
Drink water throughout the day
The body can find it difficult to distinguish the difference between thirst and hunger. Rather than reaching for a snack, it can help to have a drink of water to make sure the body isn't just starting to feel dehydrated. Drinking the recommended 8 glasses of fluids per day is useful for a variety of reasons, including the ability to slow the urge to snack and keeping the body energized. Plus, it doesn't only need to be plain water. Other healthy fluids include green tea, which is zero calories (unless lemon or other flavoring is included) and rich in antioxidants.
Get involved with morning exercise
A great way to start the day is with some upper-body training such as push-ups. Exercise in the morning gives the metabolism a great boost and keeps it elevated throughout the day. Start slowly and gradually increase the number of push-ups performed each day. Once you start to get comfortable with the standard push-up, switch to a modified push-up that makes it more difficult and stops the body hitting a plateau.
Rejuvenate the body with a detox
The ability to detox the body is possible in several different ways. A simple solution is to make changes to the diet and include food types that naturally detoxify the system. Some of the best foods to invigorate the sluggish system include almonds, white tea, asparagus, and collard greens.
Take up a relaxing activity
Any activity that relaxes the body and lowers stress levels is certain to have a great benefit on the mind and body. One of the best activities is yoga, which is useful for its ability to lower cortisol levels and cut the fat stored in the body. Meditation, deep breathing, and music are further techniques that can be used to lower stress levels.
Eat healthy snacks
Have a healthy and low-calorie go-to snack to eat in times of feeling hungry between meal times. Instead of heading to the fridge for leftovers or the freezer for ice cream, it is more practical to stock the pantry with healthy food choices such a high-fiber cereal with low-fat milk.
Drink water throughout the day
The body can find it difficult to distinguish the difference between thirst and hunger. Rather than reaching for a snack, it can help to have a drink of water to make sure the body isn't just starting to feel dehydrated. Drinking the recommended 8 glasses of fluids per day is useful for a variety of reasons, including the ability to slow the urge to snack and keeping the body energized. Plus, it doesn't only need to be plain water. Other healthy fluids include green tea, which is zero calories (unless lemon or other flavoring is included) and rich in antioxidants.
Get involved with morning exercise
A great way to start the day is with some upper-body training such as push-ups. Exercise in the morning gives the metabolism a great boost and keeps it elevated throughout the day. Start slowly and gradually increase the number of push-ups performed each day. Once you start to get comfortable with the standard push-up, switch to a modified push-up that makes it more difficult and stops the body hitting a plateau.
Rejuvenate the body with a detox
The ability to detox the body is possible in several different ways. A simple solution is to make changes to the diet and include food types that naturally detoxify the system. Some of the best foods to invigorate the sluggish system include almonds, white tea, asparagus, and collard greens.
Take up a relaxing activity
Any activity that relaxes the body and lowers stress levels is certain to have a great benefit on the mind and body. One of the best activities is yoga, which is useful for its ability to lower cortisol levels and cut the fat stored in the body. Meditation, deep breathing, and music are further techniques that can be used to lower stress levels.
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