Weight Loss/Weight Loss Reviews

What Are Healthy Weight Loss Tips? | Healthy Diet For Weigh Loss | Fast Weight Loss Tips and Diet

What Are Healthy Weight Loss Tips? | Healthy Diet For Weigh Loss | Fast Weight Loss Tips and Diet

Submitted by: Medico News

This is one of the most difficult things to do. It is just too convenient to keep postponing your weight loss plan. You must understand that no one else can or will do it for you. Get started, as soon as you can.You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.With regard EO fat, the research is clear.Diets too high in fat promote overweight and obesity.

You should strive to consume no more than 25 percent of your calories from fat and that fat should the non saturated type.Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.

It’s true what they say all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugarso fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Weight gain in teens is mainly thanks to a poor diet of junk food that is compounded by a more sedentary lifestyle than past generations had. The reason for this must fall fairly and squarely on the shoulders of aggressive advertisers pushing the perceived desire for a wealth of fast food outlets and the junk food they produce. Couple this with the march forward in technology and a lessening of parental control or the respect given to parents from most teens and you have a generation of teens that would rather spend all their free time riveted to a computer, laptop, games console etc than getting out in the fresh air to interact with their friends in sports and energetic games such as cycling, skating.

Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.

About the Author: Written by Medical News | Cancer News : http://mediconews.com Dental News : http://mediconews.com

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3 Things You Can Do to Prevent Weekend Weight Gain

3 Things You Can Do to Prevent Weekend Weight Gain

Submitted by: Lorraine Matthews Antosiewicz

Do you find that you eat really well all week long, and then get completely off track from Friday through Sunday? If so, you’re not alone. Weight gain from Friday through Sunday is a real thing. A recent study from Cornell University (http://foodpsychology.cornell.edu/op/weightrhythms) found that most of us gain weight on Saturday and Sunday, thanks to weekend socializing and indulgences. Weight fluctuations are normal, a pound or two up or down, here or there, is absolutely normal. But for many, the shock and horror of what the scale says on Monday morning is likely due to what was eaten since Friday. But, it doesn’t have to be this way.

If you want to achieve and maintain a healthy weight, getting a handle on your weekend eating habits is essential. Here are a few tips to help you put a healthy spin on the weekends while still enjoying yourself.

Weight Gainer: eating to unwind. It’s been a long intense week, and you feel that you deserve to eat extra (fatty, sugary) food as way to decompress. You use food to reward yourself for putting up with your killer commute, incompetent co-workers, demanding boss, or whatever stressful scenario you encountered during the week.

• The Fix: Relaxation is paramount to good health, but using weekend diet indulgences as a way to de-stress can be more stressful in the long run. Overeating can feel good while you are doing it, but the high only lasts for a short time. Instead, think about ways to indulge yourself that are not food related. For example, treat yourself to a massage or spa treatment; meet a special friend for a walk and talk; or listen to one of these “relax and listen podcasts”. https://healthy.kaiserpermanente.org/health/care/!ut/p/a0/FchBDoMgEADAt_iAzYZEYfFmhH6hhdsGiZIIGELt99seZ9DjC33hO-3cUy18_uxCLD22md9bqnCnLVZ8okd_Nd4zoysVAocj_o9bT-GM6IzVap2MBamlBCGsgEWPBohoUkKp8UErXjnTZxmGL2IKPpI!/

Instead of overeating as a way to decompress after a long work week, focus on healthier options that will support your goals of losing weight and improving your health and wellbeing.

Weight Gainer: alcohol. The extra glass of wine at dinner or cocktail at a party can pack a calorie punch. A 12-ounce beer is 150 calories, light beer is about 100, a shot of a distilled spirit has 80 calories and 4 ounces of wine has around 100 calories.

• The Fix: allow yourself no more than two drinks on each weekend night, and be conscious that alcohol can stimulate your appetite and decrease your inhibitions about eating more than you otherwise might. When you drink, go for light beers and distilled spirits with seltzer or diet soda. And be sure to drink plenty of water to stay well hydrated.

Weight Gainer: lack of daily structure. While kicking back and doing nothing is the ultimate weekend plan, having nothing to do or no place to go can lead to overeating. Many people need some type of schedule so they don’t deviate too far from their normal eating routine. Not having a plan can lead to skipping meals, snacking all day long, and overeating in the end.

• The Fix: stick to your weekday meal and snack routine as much as possible. When you’re at home, don’t hang out in the kitchen unless you are cooking or eating a planned meal. If you don’t already journal, doing so on the weekends can keep you honest and mindful of what and why you’re eating.



About the Author: Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment

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To Supplement or Not to Supplement

To Supplement or Not to Supplement

Submitted by: Glenn Antoine

It is a known fact that vitamins, minerals and micro-nutrients are essential to good health. If this world were perfect we would get all these nutrients from the food we eat on a daily basis. However, because this does not always happen, there are some convincing reasons to consider taking vitamin, mineral or micro-nutrient supplements.

Vitamins can help us overcome our lifestyle problems. On the whole, we are not very responsible when it comes to healthy habits. Many people play with their lives by smoking, drinking alcohol to excess, not getting adequate exercise or sleep, making poor choices in foods, and many other activities that lead to poor health. By taking vitamins every day, some of these negative effects may be counteracted.

Women in particular have special vitamin needs related both to osteoporosis and pregnancy issues. Although men can also have osteoporosis, it tends to attack women more and cause them greater suffering. By supplementing with calcium on a daily basis, much of the risk for osteoporosis can be offset and some of the latest research is showing that vitamin D plays a significant role in the prevention of osteoporosis. For women who are pregnant or considering having children, folic acid is an essential supplement. This B vitamin can prevent birth defects such as Spina Bifida in newborn babies. Lastly for pre-menopausal women there is overwhelming research showing that a large percentage of the population is iron deficient.

Men, too, have issues that can be fought through proper vitamin intake. Cardiovascular problems are thought to be reduced by taking vitamin E supplements. They are believed to play an important role in keeping the blood pressure and cholesterol levels low in most males aged forty and over. Keeping the arteries clean is an important factor in preventing heart attacks and vitamin E has been shown in research studies to accomplish this task.

Dieters have special supplementation needs of their own. Many young girls diet on a regular basis and consume far too few calories to accommodate their vitamin needs. While the wisdom of going on particular weight loss diets is a topic for another discussion, anyone on such a diet should look to vitamin supplements to avoid malnutrition and other maladies. Inadequate nutrition can cause a person to be vulnerable to various ailments and a weakened immune system.

Another great reason to consider vitamin supplementation is the potential cancer prevention some vitamins are believed to provide. Research has suggested that vitamin E and vitamin A prevent skin cancer. Many studies in recent years have found that other types of cancers may be similarly prevented by taking certain vitamins.

While there is never a fail proof plan when it comes to vitamin supplements, the evidence does suggest that risk may be reduced and conditions may be improved through supplementation. Due to all of the possible benefits, supplementation is definitely worth considering. Lastly, while I have not even scratched the surface of the benefits and the various nutrients that we need to optimize our body’s ability to rebuild and repair itself on a daily basis please take the time to ensure that you are getting these vital nutrients on a daily basis for a long healthy life.

References:

1) The American Society for Nutritional Sciences Website - 813S

2) PubMed Website Articles: Zinc Supplementation artid=131177

3) American Heart Association Website: Antioxidants - identifier=2062

4) American Heart Association Website: Homocysteine - identifier=442

About the Author: Glenn has combined his passion for health and fitness with a great business model that allows him opportunities that would have otherwise not been possible. For more information visit: http://www.aginghealthier.com/ or http://www.opportunityofyourlife.com/

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Cooking Healthy With Quinoa - This Super Food Belongs in Your Diet

Cooking Healthy With Quinoa - This Super Food Belongs in Your Diet

Submitted by: Susanne Myers

One thing that most of us have in common is the desire to feed our kids, and ourselves, nutritious food. But, when faced with the array of choices, it gets confusing. What's good, what's bad... it's not easy to distinguish the difference sometimes.

Even though quinoa has been around for thousands of years, it hasn't hit America's grocery shelves until recently. Over the last few years, quinoa has exploded in cookbooks, cooking shows, and the internet. This 'super-food' is becoming quite popular in many circles; including vegetarian, vegan, weight loss, gluten-free, and fitness diets.

Quinoa is a seed, a relative of beets, spinach, and Swiss chard. Because it is not a grass or grain, quinoa is considered the perfect food for those with grain, like wheat, sensitivities. The awareness of gluten-free diets may have likely brought quinoa into the limelight. However, quinoa is proving to fit into many diets for a wide range of reasons. Let's take a look at a few benefits that quinoa offers us all:

Protein: Not all foods considered high in protein contain all the essential amino acids in proper proportions for maximum effectiveness in the body, but quinoa does. Quinoa is a complete protein, meaning it contains all essential amino acids in perfect proportions. In fact, quinoa has the same protein quality as milk. For a vegan, or a vegetarian who doesn't drink milk, quinoa is the perfect replacement food. Mix in some black beans in a simple soup or casserole, and you have the ultimate protein-rich super-food.

Minerals: The most concentrated amounts of minerals in quinoa are manganese, magnesium, and phosphorus. With just one serving of quinoa, you will have more than half the RDA of manganese alone, neutralizing those damaging free radicals that are constantly attacking our organs. Along with manganese, quinoa contains high concentrates of magnesium and phosphorous which are both essential minerals aiding in bone health, heart and cardiovascular health, as well as nerve and brain health. Quinoa completes the mineral wheel with ample supplies of calcium, iron, potassium, zinc, copper, and selenium, all vital to our health and well-being.

Vitamins: The highest concentrated vitamin in quinoa is folate. Folate is a B vitamin that is essential for healthy red blood cell development as well as healthy tissue and organ development, most notably during a child's early years. Folate is also believed to fight the destructive cell developments of cancer. Other vitamins that can be found in a good supply in quinoa are vitamin E, thiamin, riboflavin, niacin, and vitamin B6, all essential in the growth, repair, and functioning of vital organs, blood, and tissue.

Dietary Fiber: You probably hear a lot about dietary fiber in advertisements aimed at curing constipation. But, the fact is, dietary fiber is crucial for all of our body functions. With a whopping 21% RDA in one serving of quinoa, eating a regular diet including this super-food makes sense. Why? Not only does fiber aid the digestive system, it also is known to lower blood cholesterol levels. Studies also show that increasing fiber in your diet will help reduce blood pressure which promotes heart health. A good diet rich in fiber helps control blood sugar levels by slowing the absorption of sugars. Along with these benefits, high-fiber diets also may help with weight loss, due to the fact that foods that are high in fiber and low in calories, like quinoa, fill you up without added calories.

It appears that if you had to choose one food to survive on, quinoa may be your best bet. This super-food contains just about everything a body needs - fiber, vitamins, minerals, healthy fat, carbohydrates, and protein. Add to that the fact that quinoa is low in calories, has zero cholesterol, zero sugars, and is low in sodium, and you've got the perfect food to add to your family's healthy diet.

How do you get more quinoa into your diet? You can do much more than substituting quinoa in dishes that call for rice or pasta. Rather, start by remembering that quinoa is a protein. With that in mind, think about quinoa like you do black beans, another vegetarian source of protein. Replace meat meals with quinoa meals on a regular basis to enjoy all the benefits of this super food. Go ahead and clear a spot in your pantry, because once you cook with quinoa, you'll be stocking up.

About the Author: Susanne Myers wants to help you learn what it takes to eat right and stay fit, even with a hectic lifestyle and a tight budget. Find healthy recipes and tips for cooking with quinoa as well as other nutritious foods. And, visit us often at www.HillbillyHousewife.com for even more ideas and tips for living well.

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Facts About the Glycemic Index

Facts About the Glycemic Index

Submitted by: Adrian Joele

One of the important factors when trying to loose weight is to choose foods that keep your insulin levels fairly constant. This is especially true in regards to carbohydrates. When we eat foods that contain carbohydrates, the carbohydrates are digested in the stomach and intestines and are absorbed into the bloodstream, generally in the form of glucose.

When the carbohydrates we eat cause the blood sugar to quickly rise to high levels,excess insulin can cause to much sugar to be absorbed by the cells.This results in a condition of low blood sugar. The subsequent stress on the body stimulates the adrena glands to secrete hormones into the blood. Metabolism rises, glucose is manufactured from stores in the liver and the entire body may be activated in what is called “fight-or-flight response.”

The Glycemic Index (GI) is a classification of ranking of carbohydrates, based on their potential for raising blood glucose levels. Carbohydrates that are broken down slowly and cause only a moderate increase in blood sugar, have a low Glycemic Index. Some carbohydrates fall in between.

Specifically, the Glycemic Index measures how much a 50-gram portion of carbohydrates raises your blood sugar levels compared with a control. The control is either white bread or pure glucose. Glucose is absorbed into the bloodstream faster than any other carbohydrate and is thus given the value of 100. Other carbohydrates are given a number relative to glucose. Foods with low GI indices are released into the bloodstream at a slower rate than high GI foods.

All carbohydrates cause some temporary rise in your blood glucose level. This is called the glycemic response. A number of factors influence this response: the amount of food eaten, the digestion and absorption rate of food, including the physical structure, ripeness, particle seize, the degree of processing and preparation, the commercial brand, the nature of the starch, acidity and the characteristics of the diabetic patient. These factors naturally effect each food’s glycemic index position or rank.

The slower your body processes the food, the slower the insulin is released and the healthier the overall effect is on your body. In addition, differences exist in the glycemic indexes due to the choice of reference food, the timing of blood sampling or the computational method used to calculate the glycemic index.

When you desire to lose weight, you choose the foods that raise your blood sugar level slowly. You’ll discover that many of those foods are high in fiber and will keep you feeling fuller for a longer period of time. And if you have been on a diet, you will be thankful for this. The longer you feel satisfied, the less temptation you will have to eat something in between your meals that will spike your blood sugar.

As fructose is a slow moving sugar, almost all fruits, except bananas and dried fruits, have a low GI. Also, all vegetables that contain lots of fiber, except carrot and corn. Whole grains, starches and pasta have a higher GI. On top of the list are white bread, refined grains and some potatoes.

Following the latest research it appears that women experience cravings about 10 times during the day. The most common times for these cravings to appear are at 10 am and 4 pm. Interesting enough, these cravings correspond almost exactly to your low blood sugar levels as well as your low levels of serotonin. This is a chemical that drives women to start eating. And because the drive is so strong, it’s quite difficult to overcome.

Research performed at the Massachusetts Institute of Technology’s Clinical Research Center uncovered this truth when it found a relationship between carbohydrates in the brain and weight loss. Dr. J. Wurtman, lead researcher of the study, demonstrated, that eating carbohydrates high on the GI raised the levels of serotonin in the brain.

The results also showed that women suffering from premenstrual syndrome eat to many carbohydrates and as a result gain weight. Others overeat when they are depressed, stressed or angry in an effort to balance these serotonin levels.

The objectives of diet management in diabetic patients are to reduce hyperglycemia, prevent hyperglycemic episodes, and reduce the risk of complications. For people with diabetes, the GI is a useful tool in planning to achieve and maintain glycemic control. High GI foods are absorbed quickly into the bloodstream, causing an escalation in blood glucose levels and increasing the possibility of hyperglycemia. The body compensates for the rise in blood sugar levels with an accompanying increase in insulin, which within a few hours can cause hypoglycemia. As a result, awareness of the glycemic indices of food assists in preventing large variances in blood glucose levels.

A low GI pre-event meal may be beneficial for athletes who respond negatively to carbohydrate-rich foods prior to exercise or who can’t consume carbohydrates during competition. Athletes are advised to consume carbohydrates of moderate to high GI during prolonged exercise to maximize performance, approximately 1 gram per minute of exercise. Following exercise, moderate to high GI foods enhance glycogen storage.

The fat content of food is one of the components that affect the GI. Like fiber, fat acts like a brake on the absorption process. Apart from this fact, fat just make food to taste better. Fats also play an important role of signaling your body to stop eating. This is vital to any weight-management program. The fat that you eat causes the body to release a hormone called cholecystokinin. This hormone is stored in the stomach until notified by the presence of fat and is responsible for informing the brain that you’re satisfied. It really is a marvellous thing and it means you don’t have to deprive yourself.

Another factor that influence the absorption rate of glucose is the protein content of the food. Protein seems to have the greatest effect when it comes down to satisfying those hunger pangs,especially for a long period of time and makes you feel fuller. Protein also helps you to stay alert. However, we have to be aware of the good and the bad protein. Always make sure you choose the lean protein in either beef, fish, chicken or plant-based protein.

Protein itself rates zero on the GI scale, this means you don’t have to be sparingly by adding it to your diet, only watch the calorie content. It slows down the rise in insulin that happens when you eat any form of carbohydrate. This means, if you add some protein to a food that ranks high on the GI scale, you will counteract the spiking effect in insulin rise. Another benefit of protein is, that it keeps you feeling full longer after you eat it.It is therefore a good idea to add some protein to your breakfast. And if you take a snack, make sure it contains some form of protein.

If you like fish, you are doing yourself a favor. Fish not only slows down the spiking in your insulin level, it also contains a rich source of Omega-3 fatty acids. Eat fish at least twice a week.

The Glycemic Index is an excellent tool. It provide you with a weight-management system that puts you in control of the foods you eat, how much you eat, the way you eat and when you like to eat. When you have a good variety of foods from which to choose, it makes it easier to stay with the system.

Try eating according to the Glycemic Index, you will be pleasantly surprised how easy it is to keep your weight under control and you’ll also find that your energy level will rise as a bonus!



About the Author: Adrian Joele became interested in nutrition and weight management while he was an associate with a nutritional supplement company. Since 2008 he wrote several articles about nutrition and weight loss and achieved expert status with Ezine http://Articles.com. He has been involved in nutrition and weight management for more than 12 years and he likes to share his knowledge. Get his free report on nutrition and weight loss plus tips for healthy living, by visiting: http://www.nutrobalance2.net

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A Good Strength Training Diet

A Good Strength Training Diet

Submitted by: Jack Hazelton

A good strength training diet is not just for muscle builders, since anyone who is wishing to lose weight or to slow or reverse the aging process would also benefit from a proper diet. After you turn 35, your body could lose a half of a pound of muscle per year and replace it with 1 1/2 pounds of fat. Strength training can help not only to reduce this; it can reverse the trend, reducing feelings of fatigue and weakness when you get older.

These diets are also useful for losing weight. Muscle burns fat, so gaining muscle mass increases your metabolism. If you have tried to diet to lose weight, you know that following a diet is difficult and the results are often not permanent. If you build up your muscle mass, you will have a much higher probability of staying lean and fit.

What to Eat to Gain Muscle Mass

A proper diet for muscle strength includes carbohydrates, fat, and protein, which all work together to keep your body performing well. Eating the right mix of these at the proper time can help you to avoid being sore and give you extra energy to complete your workout. Water is also essential for a proper diet.

Eating protein after strength training helps your body to restore the muscle tissue that you have torn down during the workout. If you are trying to gain lots of muscle, it may be necessary to supplement with protein, such as whey, for there to be enough for optimal gains. If your goal is to gain a large amount of muscle mass, eat as many grams of protein as your weight in pounds per day. When the goal is to increase muscle mass to lose weight, you should eat half as many grams in protein as your weight in pounds per day. Eating 20 to 30 grams of lean protein within a half-hour after your workout is ideal.

Carbohydrates give your muscles the energy to work out. Whole grains such as whole wheat bread or pasta contain more nutrients and fiber than white bread and pasta. If you are trying to lose weight, try to limit the grains you consume, especially wheat. Rice and quinoa are tasty substitutes.

Easy Meals for a Strength Training Diet

Lean meats such as beef are a rich source of protein. A stir-fry which also includes rice for carbohydrates and fiber from fresh vegetables is a perfect, and simple to prepare, after workout meal.

Eggs are an excellent source of all the amino acids, the building blocks for protein. An omelet with cheese and fresh vegetables makes a perfect meal for breakfast, lunch or dinner. This supplies about 25 grams of protein and adding a slice of whole-grain toast adds carbohydrates and fiber. To lower the cholesterol intake, you can make your omelet out of just egg whites and use soy cheese.

Chicken breast without the skin is a lean, low-fat source of protein with 20 grams of protein and only 94 calories. A chicken quesadilla with low-fat cheese and fresh vegetables made with a whole-wheat tortilla is an easy-to-make meal that supplies everything needed for a strength training diet.

Snacks to Include in a Diet for Strength Training

Milk is a great muscle building food, supplying protein and carbohydrates. Cottage cheese is high in protein and easy to prepare with some lemon juice or fresh fruit. Almonds and almond butter supply lots of protein as well as fat for energy. Eat almonds plain, on sandwiches, or in shakes.

No matter whether your goal is to build lots of muscles, lose weight, or prevent or reverse aging, a strength training diet is a healthy way to get in shape. Developing good habits now can help you to stay healthy in the long run.

About the Author: For advice on health and exercise, visit Weight Training Tips to learn about all aspects of weight training and various workouts to include weight bench exercises.

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Early to Bed Adds Up to Good Health

by

Michelle Stewart

Now when I started this article the other day it was late---too late to chat about sleep deprivation. I just couldn't give advice when I was absolutely doing the opposite. I went to bed. In what seemed like a few minutes I was awakened. It was not the alarm but a phone call at 4 a.m. from a family member locked out of their house!! How ironic is that? I go to bed to get some sleep and end up awake and on the road to take a set of house keys to someone. It was probably sleep deprivation that caused her to forget the keys.

How much sleep do we need?

The amount of sleep varies, but the National Sleep Foundation recommends seven to nine hours for most adults. Now zzzs like anything else can vary based on individuals; some people can manage on six hours while others may need ten hours. Sleep needs are also affected by basal sleep, the amount of sleep your body regularly needs for optimum performance and sleep debt which is the accumulated amount of sleep lost due to poor sleep habits, illness or other factors affecting the quality of sleep.

Now you know I'm all about living the well-being lifestyle and cutting back on sleep is not a good thing. Sleeping hours are needed for the body to rest and rejuvenate. Affects of sleep deprivation can include: obesity, heart disease, diabetes, headaches, lack of attention, delayed motor skills.

Obesity: Research indicates that people who do not get enough sleep have a higher risk of becoming obese. The hormones that influence appetite are thrown out of balance; leptin controls hunger and it decreases, which makes you feel hungrier. Ghrelin the hormone produced by fat cells tells the body you need more fat calories, which creates cravings for foods that are high in fat and carbohydrates. This hormonal imbalance sets the stage for late-night binges on snacks that add up to a heavier weight.

People with poor sleep habits are tired and they often magnify the problem when they avoid or eliminate physical exercise. Regular exercise helps reduce stress, burns off calories and increases energy.

Heart Disease

Lack of sleep can increase stress hormones, which long-term are not good for the heart. Elevated stress hormones can damage blood vessels, leading to elevated or high blood pressure and heart disease.

Diabetes

This too can be a health challenge affected by lack of sleep. Diabetes has long been linked to obesity and being overweight. The fact that people may weigh more than recommended for their body type can be a predictor of the development of Type 2 Diabetes.

Headaches

This ailment falls into the discomfort that people identify as "feeling bad" when they are sleep deprived. There is also research indicating that lack of sleep can trigger headaches in predisposed individuals.

Cognition and Motor Skills

Less than the recommended amount of sleep affects cognitive processes--impaired attention, alertness, ability to concentrate, solve problems and use good judgment. Sleep deprivation can also impair motor skills and hand-eye coordination. In addition during the night, various sleep cycles play a role in "consolidating" memories in the mind. When you don't get enough sleep, it can affect your ability to remember what you learned and experienced during the day.

In our overscheduled days, we may consider a good night's sleep a luxury; that is a myth. Sleep is essential and in order to stay healthy we have to make it a priority.

Take Away: Sleep is essential for well-being. Turn off the television, mobile gadgets, personal computers and all those things that are too stimulating when it is time to turn out the lights.

Michelle J. Stewart is a Registered and Licensed Dietitian and Certified Diabetes Educator better known as the Nutrition Planner who has been leading the way to a healthier you for more than 25 years. Michelle is a Certified Wellness Coach whose motto is "EAT LESS MOVE MORE". She is a consultant for the food and beverage industry and offers expertise in corporate wellness, weight loss surgery, menu and product development. All opinions expressed are her own. Sign up for Michelle's Free Report 10 Weight Loss Tips for Life when you visit http://thenutritionplanner.com


10 Ways Tame Your Sweet Tooth

10 Ways Tame Your Sweet Tooth

Submitted by: Lorraine Matthews Antosiewicz

Consciously or not, the average American consumes 28 teaspoons of added sugars a day – that’s more than 90 pounds of sugar per year. The American Heart Association recommends women limit their added sugar to just 100 calories per day (6 teaspoons) and men to 150 calories a day (9 teaspoons). So, the bottom line is that most of us eat way too much. Read on to learn why this can be a problem and what you can do about it.

What’s the problem with added sugar?

If you eat or drink too much added sugar it can lead to health problems including tooth decay, overweight and obesity, difficulty controlling type 2 diabetes, higher triglyceride levels, and possibly heart disease. In addition, sugar is made up of “empty calories” — calories unaccompanied by fiber, vitamins, minerals, and other nutrients. Too much empty calories can crowd healthier foods from your diet.

What’s the difference between added sugar and naturally occurring sugar?

Added sugar is the sugar that manufacturers add to processed foods and drinks while they are being made. Sugar-sweetened beverages such as sodas, energy drinks, and sports drinks are by far the biggest sources of added sugar in the average American’s diet. They account for more than one-third of the added sugar we consume as a nation. Other sources include cookies, cakes, pastries, and similar treats; fruit drinks; ice cream, frozen yogurt and the like; candy; and ready-to-eat cereals. The sugar you add to your food at home is another source of added sugar.

Naturally occurring sugar, on the other hand, is the sugar found in whole, unprocessed foods, such as milk, fruit, vegetables, and some grains. One of the most common natural sugars is fructose, which is found in fruit. Another common natural sugar is lactose, which is found in milk.

How can I figure out how much added sugar I am consuming?

Start by looking at the Nutrition Facts Label (http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel) on your food or drink package. Keep in mind that food manufacturers do not have to list naturally occurring sugars and added sugars separately on the label. However, at least you can see how much “total sugar” is in each serving. If you divide the number of grams of total sugar by four, that’s how many teaspoons of sugar you are ingesting. For example, if the Nutrition Facts Label says that a food or drink contains 40 grams of sugar per serving, that information tells you that 1 serving contains 10 teaspoons of sugar (equal to 160 calories).

Next, check the ingredient list which lists ingredients in order by amount with the largest amount listed first. Look for the word “sugar” or one of its many sweet aliases (http://blog.fooducate.com/nutrition-101/quick-food-facts/sugar-synonyms/). If one of these ingredients is listed among the first few, the food or drink is likely high in added sugar.

How can I cut down on my consumption of added sugar?

To make it easy, here are 10 simple ways to minimize added sugar in your diet:

• Don’t add it to foods. This is the easiest and most basic way to immediately reduce the amount of sugar you’re eating. Biggest targets: cereal, coffee and tea.

• Skip sugary beverages like soda and sports drinks; and choose water instead.

• Limit your consumption of fruit juice. When you do have it, make sure it’s 100 percent fruit juice — not juice drink that has added sugar. Better yet, have fresh fruit rather than juice.

• Choose breakfast cereals carefully. Scan the ingredient list for unwanted sugar and sugar aliases. Try to choose brands that contain more total fiber grams than total sugar grams. Skip the colorful and frosted brands.

• Go easy on condiments. Salad dressings and ketchup have added sugar. So do syrups, jams, jellies and preserves. Use them sparingly.

• If you eat canned fruit, choose the one packed in water or juice, not syrup.

• Cut way back on processed foods. These are often high in added sugar, as well as sodium and fat.

• Skip the cookies, cake, pies, ice cream and other sweets. Instead, choose naturally sweet fruit for your after-dinner treat.

• Watch out for “fat-free” snacks. Fat-free doesn’t mean calorie-free, and most fat-free snacks are loaded with sugar.

• Look for recipes that use less sugar when you are cooking or baking.

About the Author: Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment

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Are You a Mindless Eater? Tips For Mindful Eating to Easily Eat Less

Are You a Mindless Eater? Tips For Mindful Eating to Easily Eat Less

Submitted by: Lynda Enright

Do you eat only when you are hungry, or do you find yourself mindlessly eating throughout your day? Do you struggle to lose weight and keep it off? Being mindful is not only good for your overall health, it is good for a healthy diet and for weight loss.

What is Mindless Eating?

The phrase "mindless eating" refers to the finding that people make on average 250 decisions each day about food. As you would expect that is remarkably more than we are aware of.

Why do we eat mindlessly?

Mindless eating will occur for many reasons. It is common today for individuals to eat at their desk, in their car or at a multitude of different events. When you eat when participating in another activity you aren't paying attention to the food, but more likely are paying attention to the activity. Simply having a conversation at the dinner table may be a distraction that creates overeating for you. That, of course, is a wonderful part of meal time - enjoying time with family and friends - but understanding the mindless eating that may be occurring will help you to increase your mindfulness for your good health and for your waistline.

Mindful Eating Strategies.

1. Listen to your hunger.

Before you begin eating rank your hunger on a scale of 1-5 with 1 being not hungry at all and 5 being so hungry you could eat the couch. Then decide if you still want to eat.

When you are eating put your fork down between bites to slow down the rate at which you eat. Stop every few minutes and think about how you are feeling. Do you still feel physical hunger? Are you starting to feel full? A good goal is to stop eating when you feel 80% full, not 120% full.

2. Identify triggers to overeating.

Who are the people and what are the places, situations, thoughts or emotions that tend to lead to overeating?

You are much more likely to overeat when the triggers are high. The first step is to identify what are your triggers. Then be prepared with a distraction or substitution when you expect to be faced with a trigger. For example, if you overeat when you get tired then after a poor night's sleep plan for an evening walk with a friend to prevent the eating in front of the TV that may occur otherwise. Or when going to an event that may be a trigger place or situation for you, make sure to eat a good meal before and bring with you a delicious and nutritious snack option. Being mindful by being prepared when a trigger occurs will help you to eat less and lose weight.

3. Choose foods that are satisfying.

Do you prepare food that is interesting and delicious? Or do you throw something from a box into the microwave to heat? If you enjoy your food you will be more likely to pay attention and be mindful of the meal. Plan meals so you look forward to food and can experience pleasure from the taste, smell and texture of each bite.

4. Eat foods that will nourish your body.

Food cravings will diminish and you will be less likely to overeat when your body is well nourished. If your diet is highly processed you may be lacking important nutrients for good health and weight loss. Create a plan filled with real foods and rich in nutrients that will help you to lose weight and have your best health.

About the Author: Lynda Enright, MS, RD, CLT is certified as a Wellness Coach and LEAP Therapist who partners with women who want to look and feel amazing by helping them lose weight and reduce inflammation which can cause fatigue, bloating, acid reflux, congestion, brain fog or achy joints. For FREE meal planning ideas to help you eat well, lose weight and reduce inflammation - click here http://www.bewellconsulting.com/10-meals-in-a-bag to get Ten Meals In A Bag

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Get Up and Start Cooking With Margarine

Get Up and Start Cooking With Margarine

Submitted by: Sue Batty

Ever thought about giving up butter and using margarine instead for cooking? If not, then we are here to inspire you with some fantastic reasons why margarine makes a great butter substitute for cooking plus offer some exciting recipe ideas to liven up your lunches, dinners and baking.

First off, cooking with margarine instead of butter is a small step that can help you on your way to a healthy, balanced diet; did you know that the plant oils that margarine is made from contain omega 3 and 6 fats that keep our bodies fighting fit and ready for action? Including margarine in your cooking means that you’ll be increasing your intake of these essential nutrients (which the body can’t produce on its own) while simultaneously cutting down on the bad fats – quality margarine contains less saturated fats than butter and only mere traces of trans fats.

When you’re using margarine for cooking, be it frying up a juicy steak or grilling a delicious kebab, margarine has an extra bonus feature that lots of people don’t know about: it spits out far less when it gets hot like cooking oils and butter often can. Instead, liquid margarine goes clear to let you know that your pan is hot and ready to go – how good is that? Plus it is so versatile that you can use it straight from the fridge, without having to warm it up or wait for it to soften. It makes cooking and baking quicker and easier!

We have loads of great recipes to try online – there are those who swear that cooking with margarine is the key to the perfect curry; margarine can also add a thicker, richer consistency for warming winter soups. Why not try this fantastic margarine powered lasagne from Flora?

Preheat your oven to moderate 170°C (fan assisted), 350°F, gas mark 4. Then place 350g of mince, 1 large, chopped onion and I clove of peeled garlic in a pan and fry, stirring until the beef is browned. Crumble in one Knorr cube and stir in. Add 600g of canned chopped tomatoes, 2-3 tbsps of tomato purée, a handful of freshly chopped herbs; thyme, sage, oregano, pepper etc. and I large glass of red wine. Bring to the boil and simmer for 30 minutes, stirring occasionally. Meanwhile, cook the 175g of lasagna in boiling salted water for 10–15 minutes, until soft. For the sauce, bring 425 ml milk to the boil with 1 small onion, a carrot and a bay leaf. Leave to infuse for 10–15 minutes with no hear. Strain the milk and place back in the pan with 2tbsps Flora Cuisine and 25g of flour. Stirring constantly, bring to the boil and simmer for 2–3 minutes until thickened and smooth.

Cook in a preheated oven for 30–40 minutes – then serve!

Just six easy steps to a delicious lasagne for the whole family. So you see, switching to margarine for cooking doesn’t mean compromising on taste – with so many varieties of margarine there’s a blend to suit every taste and to fit every lifestyle choice – whether you’re vegan, losing weight, cutting down on salt or trying to lower your cholesterol! And, with so many recipes to inspire and excite, mealtimes need never be boring again!

About the Author: “I’m Sue Batty, the margarine experts, for many years now and I’m also a chef. I always use margarine in my cooking; I always have and I always will, because it’s the obvious healthy, tasty and simple-to-use solution to all of my cooking needs” – For more information and top tips on cooking with margarine, visit http://www.enjoymargarineeveryday.com/cooking-with-margarine

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