Weight Loss/Weight Loss Reviews

Type 2 Diabetes - Be A Tortoise, Not A Hare, to Help Reduce Your Diabetes Risk

Type 2 Diabetes - Be A Tortoise, Not A Hare, to Help Reduce Your Diabetes Risk
By Beverleigh H Piepers

The hare is quick. Like rabbits, they are fast-moving creatures. Tortoises, on the other hand, are anything but quick. Similar to sloths, no matter how hard they try there is a limit to how fast they can move. Now if we suggest you should move like a tortoise and not a hare when it comes to making changes to your lifestyle, you might get the impression we are advocating sluggishness over quickness. That is not the case. The difference comes down to efficiency.

In simple terms, trying to change too much too quickly is a risk you should not take. Changing your lifestyle to improve your health and body weight requires sustainable changes. Rarely is something great achieved in a hurry and also be sustainable. Implementing slow and gradual changes are in your favor because they create progress you can maintain. It is a more efficient way to build momentum and, in turn, will ultimately bring you greater results.

Let us examine this idea from a fat loss perspective. To lose weight, you know you have to make changes to your eating plan. It also helps if you work out because exercising is a useful tool, and it should be a staple in your lifestyle anyway. Be proud of yourself if you have started to make changes to your diet. If you have begun making exercise a habit, know you are on the right track.

Even with these significant steps forward, be careful with how aggressively you strive to change. Remember it is gradual changes that prove to be most effective in the long run. Do not overextend yourself. A common mistake is suddenly ramping up the intensity and volume of an exercise program. Many people start to get into an exercise routine for the first time in years and realize how great it feels. Since results are just around the corner, they begin to exert themselves more, and more. It soon becomes too much, because willpower has its limits. When you impose an excessive burden on yourself, fatigue sets in and it is just a matter of time before burnout results. Going to extremes ends up being the reason why many people abandon their goals.

Sometimes, less is more: this is why you should think like the tortoise. Slow and steady determination wins the race. There is such a thing as being overzealous, and it tends to prove costly. Besides, if you commit to gradual changes to both your diet and physical activity, you will develop habits that will stick. On its own, this would be a victory because there is nothing more compelling than yielding long-term results that start out halting any upward weight creep and ends up with you reducing your weight by fifteen pounds that will lower your Type 2 diabetes risk by almost 60 percent. And most people find the longer they keep their weight off the easier it becomes and the new habits become more firmly ingrained.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---Be-A-Tortoise,-Not-A-Hare,-to-Help-Reduce-Your-Diabetes-Risk&id=9753252


What Is the Best Cardio For Weight Loss?

What Is the Best Cardio For Weight Loss?
By Russell Leggette

While cardio plays an important role in weight loss, this should be combined with proper diet if the long-term benefits are still to be achieved and maintained. In fact the right diet is a key factor while trying to cut weight and improve your overall health. However, when it is combined with the right cardio exercises for weight loss as well as weight training programs, the combination will bear more fruits. So what is the best cardio for weight loss?

This will depend on your physical capabilities, personal preferences and limitations. If you are the type that loves jogging, you should go for a job. If walking is your thing, then you should walk. Whether it is playing basketball or a combination of different activities, you will need to choose an activity that is suited to your need. The key thing here is to ensure that you select an activity that you enjoy daily and ensure that you are consistent with it. You can expect to lose around 1 or 2 pounds every week. If you stick with this number in the long-term, you will definitively see success. Here are some other cardio activities that are worth considering.

Speed walking

This could be through indoor track, treadmill or even outside. One research concluded that overweight women who engaged in speed-interval walking workouts that lasted for 45 minutes for each session combined with weight training toning workouts for 4 times in a week were able to lose 23 pounds within a period of 16 weeks. You can walk in the evening and explore the new areas in your neighbourhood so as to keep the walk interesting and fun.

Jogging

This is an exercise that we all understand. All you will need to do is to jog at your desired speed. Also ensure that you have the right footwear so that you do not get blisters.

Stationary bike

This is a key exercise for toning the legs on top of burning calories. As you exercise on a stationary bike, it is important to ensure that the machine has been set in enough resistance. This will help you to avoid peddling yourself off from the bike and if necessary, you can sprint.

Elliptical machine

You can start by setting the machine in a comfortable level and ensure that you continue in your own pace to ensure that you workout hard enough in a way that enables you to burn the right calories. Engaging in some short high intensity intervals for a period of 30 to 60 seconds will work very well and the exercise will enable you to sweat much. Ensure that you have 3 to 5 minutes of cooling down.

Basketball

You can choose to shoot baskets on your own or you engage in a game with friends. Ensure that you remain constantly on the move, running to the court ends while using both baskets. For the best cardio to lose weight, contact Muscle Prodigy.

If you really want to learn best cardio workouts for weight loss, cardio exercise is only one part of a weight-loss plan. Here are some general cardio guidelines for weight loss.

Article Source: http://EzineArticles.com/expert/Russell_Leggette/2276984
http://EzineArticles.com/?What-Is-the-Best-Cardio-For-Weight-Loss?&id=9449706


The Amazing Flaxseed And Diabetes Natural Treatment Connection Revealed

The Amazing Flaxseed And Diabetes Natural Treatment Connection Revealed
By Terry Robbins

A simple seed, but so many benefits. If flaxseed is not part of your diet, you are missing out whether you have diabetes or not. For diabetics, there is an amazing connection between flaxseed and diabetes for those looking for a natural cure (type 2 diabetes) or a way to manage blood sugar levels naturally.

The many health benefits of flaxseed

Before cotton became affordable, flax (Linum usitatissimum) also known as linseed, has a fibrous stem which was woven into cloth and is still used in this way today despite the prevalence of cotton, but the oil which was produced from the flaxseed has been used medicinally for thousands of years. It wasn't until about a thousand years ago that people started eating flaxseed for health and well being. The health benefits of flaxseed include but are not limited to;

1. Cancer

Flaxseed contains the most amount of lignans when compared to other plants. The amount of lignans in flaxseed is about 7 times more than that in its closest competitor (sesame seeds) and as much as 3,200 more than peanuts.

Lignans contain very powerful antioxidants which are crucial for preventing the damaging effects of free radicals in the body. Free radicals are unstable oxygen molecules that in order to stabilize or "heal" themselves, "steal" particles from healthy cells but this only ends up creating more free radicals. The effects of free radicals on the body are thought to increase the risk of developing various chronic diseases and conditions including cancer.

Lignans are particularly beneficial for reducing the risk of breast cancer. Estrogen which is the female hormone can stimulate the growth of cancer but lignans in addition to antioxidant benefits also contain phyto(plant)estrogens, which mimic the action of the estrogen produced by the body but are less potent.

These chemically weaker phytoestrogens bind to estrogen receptors in the body and this helps to stop the effects on the body of the much stronger estrogen produced by the body which allows excessive amounts of this much stronger estrogen to be eliminated from the body which helps to reduce the risk of breast cancer.

Studies have shown that women who consumed lignan reduced their risk of developing breast cancer by about 62 percent when compared to women who did not consume lignan.

Lignans are also beneficial for fighting against prostate cancer as has been shown in various research studies.

Other cancer fighting properties of flaxseed emanate from the polyunsaturated fats including omega-3 fatty acids as well as fiber that it contains. These compounds in addition to lignans help to promote health and well-being and reduce the risk of developing various diseases including cancer. The anti-inflammatory properties of flaxseed also help to protect against cancer and many other chronic diseases.

2. Heart attack

Lignans not only provide antioxidant benefits but as mentioned previously are also a rich source omega-3 fatty acids of which alpha-linolenic acid (ALA) is the main type and ALA is able to lower the risk of suffering a fatal heart attack.

3. Cholesterol

Flaxseed is also able to lower the levels of low-density lipoprotein (LDL) cholesterol which is dangerous and can lead to heart disease. Flaxseed is rich in a type of soluble fiber that is beneficial for the body which is known as mucilage. This mucilage is tied to the cholesterol lowering properties of flaxseed.

4. Kidney disease

Research has shown that the lignans and omega-3 fatty acids contained in flaxseed are able to reverse the damage to the kidneys caused by lupus which is an autoimmune disease.

5. Hot flushes

The lignans or phytoestrogens contained in flaxseed can be beneficial for women dealing with the various symptoms of menopause such as hot flashes. The estrogen levels of women going through menopause usually start to decrease and instead of going through hormone therapy, phytoestrogens are a natural alternative as they can be used to replace some of this estrogen that is no longer produced by the body because estrogen can help to reduce the severity of hot flashes and phytoestrogens can help with this.

Flaxseed and diabetes

Soluble fiber galore

The connection between flaxseed and diabetes is related to the mucilage that was discussed previously which is the soluble fiber that is available in high amounts in flaxseed. This soluble fiber has been shown by various studies to be able to reduce blood sugar levels which is important to not only manage diabetes but to also cure it naturally.

Diabetes results when the body does not produce any or enough of the hormone insulin or the insulin produced becomes inefficient and/or ineffective (insulin resistance) leading to the accumulation of glucose or sugar in the blood. Insulin is supposed to remove this glucose from the blood and transfer it to the various cells in the body where it is used for fuel or energy for day to day activities.

When insulin is unable to perform its duties, this glucose accumulation in the blood can increase the risk of developing diabetes or leading to diabetes related complications (heart and kidney disease, limb amputations, diabetic coma, etc).

One aspect of managing diabetes naturally is by following a customized diabetic diet to help control the amount of glucose deposited into the blood.

This is what is so amazing about flaxseed and why it is so important for diabetes natural treatment. The soluble fiber in flaxseed helps to slow down digestion which means that the digestion of the carbs and sugars in the food that we eat and conversion of this into glucose to be deposited into the bloodstream will be slowed down which helps to prevent blood sugar spikes. This shows the importance of flaxseed for diabetes natural treatment.

If you are at risk of developing type 2 diabetes, one of the ways of preventing you from developing type 2 diabetes is to increase your intake of this soluble fiber.

Weight loss

Another connection between flaxseed and diabetes is weight loss. Many people with diabetes especially those with type 2 diabetes are overweight. Getting your weight under control is an important aspect of natural diabetes treatment and this is another area that flaxseed can help.

In addition to soluble fiber, flaxseed also contains insoluble fiber (roughage). Both types of fiber are important for weight loss because they help you feel fuller faster and keep hunger pangs away for longer which can help you eat less and help with your weight loss goals. Overweight diabetics who are attempting to lose weight should always increase their fiber intake for the reasons discussed and flaxseed can help with this.

It is also important to remember that many people with type 2 diabetes also deal with high blood pressure, high cholesterol levels, heart disease, etc, and as discussed previously, flaxseed can also help with these various health issues.

The connection shown above between flaxseed and diabetes makes this amazing seed crucial and an important part of any diabetic diet.

Getting the most

1. Flaxseed oil and diabetes

Flaxseed oil is produced from the seeds and many people skip out on the seeds and reach for the oil but you may want to think again. You may want to consider passing by the oil firstly because you will not get the all important fiber and secondly because while the oil may contain some health properties, most of the lignans, protein and minerals are found in the actual seeds and not the oil. Since you need fiber as a diabetic, pass on the oil and reach for the seeds instead.

Flaxseed oil is also easily perishable and must be stored in the refrigerator once opened.

2. Must be processed

Flaxseed is available in two varieties i.e. brown flax and golden flax (also known as yellow flax) which generally have similar nutritional compositions.

While some people love to sprinkle whole flaxseed on salads or fresh baked bread, the body cannot process whole flaxseeds. They will simply pass through the body undigested which means that you will not get the full benefits of flaxseed including soluble fiber.

Flaxseed must be processed but the ground flaxseed goes rancid very quickly so store it in the fridge but do not use after 30 days or so. While you can easily find ground flaxseed in grocery stores, it is not as fresh as freshly ground flaxseeds so think about getting a cheap spice or coffee grinder or other seed grinding tool so that you can grind two tablespoons or more of whole flaxseed and have it fresh to use each day to add to smoothies, oatmeal, sprinkled on hot or cold cereal, sprinkled on salads, etc.

While ground flaxseed (flaxseed meal) does not last more than 30 days or so when stored in the refrigerator, whole flaxseed can last 6 to 12 months or 1 to 2 years if stored in the refrigerator.

Safety precautions

Flaxseed is generally safe but it does contain a minute amount of cyanide which is not enough to harm an adult but could possibly harm a fetus or infant so avoid flaxseed if you are pregnant or nursing and do not give it to children under the age of two.

The minute amount of cyanide in flaxseed should not be harmful to most people if you only consume the recommended daily amount which is 2 to 3 tablespoons of ground flaxseed. It is also important to remember that there are usually very small amounts of cyanide that are constantly present in human tissue which are constantly being metabolized so the cyanide in flaxseed should not really be a cause for concern. Other plants such as cruciferous vegetables also contain small amounts of cyanide.

A tablespoon of flaxseed contains about 5 to 6 milligrams of cyanide but for cyanide to be dangerous to the human body, it would have to be in amounts of at least 1,000 milligrams.

Other precautions with flaxseed relate to allergic reactions. Some people may be allergic to flaxseed and if so, stop using it or reduce the dose.

Some people may also experience bloating and flatulence when they first start consuming flaxseed. If so, start with small amounts and gradually build up.

If you have diabetes, you should be eating flaxseed because of the amazing connection between flaxseed and diabetes [http://diabetestype1and2info.com/foods-that-cure-diabetes-the-top-vegetable-that-beats-all-other-vegetables/] natural treatment. For more tips and tricks on how to cure diabetes naturally, visit [http://diabetestype1and2info.com/foods-that-cure-diabetes-the-top-vegetable-that-beats-all-other-vegetables/] and discover the number one vegetable that fights diabetes.

Article Source: http://EzineArticles.com/expert/Terry_Robbins/622640
http://EzineArticles.com/?The-Amazing-Flaxseed-And-Diabetes-Natural-Treatment-Connection-Revealed&id=8943632


Nutrition For Lean Muscle Gain And Fat Loss

Nutrition For Lean Muscle Gain And Fat Loss
By Troy Van Spanje

What To Eat For Lean Muscle Gain And Fat loss

Do you wonder why you push so hard in the gym, yet you aren't seeing the muscle gains that you want? Maybe you're doing great muscle building workouts and dumping down protein shakes, but if you're not paying attention to your overall nutrition, you'll have a tough time building muscle. If your body doesn't have the fuel and nutrients there to build muscle, you're working so hard in vain.

Although no nutrition program will work perfectly for everyone, certain basic nutrition principles are universal when you're trying to achieve fat loss while building muscle. Here's a helpful look at some of the best nutrition principles that you can immediately implement into your life to begin seeing big muscle gains while losing excess fat.

Macronutrients and Their Importance

Macronutrients are an essential part of your diet. What are macronutrients? Macronutrients aren't as complicated as they sound - they're just nutrients that your body requires in large amounts. These nutrients provide energy or calories.

The three macronutrients include:

  • Proteins - Proteins provide four calories per gram
  • Carbohydrates - Carbs provide four calories per gram
  • Fats - Fats provide approximately 9 calories per gram

The body needs all three of these macronutrients, as well as water and micronutrients (which we'll talk about later) to function optimally.

Why are macronutrients important? Building muscle isn't just about counting calories. The source of your calories also matters. For example, if you're aiming for 4,000 calories a day but you get most of your calories from fats while your protein and carb intake is deficient, you'll have a tough time reaching your muscle building goals. Even if you work out all the time, unless you have the right balance of macronutrients, it's tough to reach your fitness goals.

Let's take a closer look at each macronutrient and how you can figure out the right balance of each macronutrient to optimize your muscle gains.

The Role of Proteins in Muscle Building

Protein plays an important role in muscle building because the body uses proteins to construct all body tissues. Your body uses proteins to help repair muscles after a tough workout, which is why it's so important to get enough protein. It's also essential to make sure that you're eating the right kind of proteins.

All proteins are made up of amino acids. Certain amino acids can be made by the body, while others cannot. Your body doesn't need the amino acids it can make on its own. However, the amino acids that the body can't make must be taken in through your diet. The body must have all the essential amino acids in order to repair or build tissue.

Proteins are broken into two categories:

  • Incomplete Proteins - Incomplete proteins do not contain all of the essential amino acids and these proteins generally come from non-animal sources, such as nuts, veggies, and beans.
  • Complete Proteins - Complete proteins contain all of the essential amino acids, and they generally come from animal sources.

Recommendations for how much protein you should eat for maximum gains can vary. Some bodybuilding experts recommend two grams of protein per kilo of weight each day. However, an easier way to calculate your protein needs to make sure that approximately 30% of your calorie intake comes from protein.

What kinds of proteins should you be adding to your diet? Here's a look at some of the best muscle building protein foods, as well as some tips you can use to add them to your meal plans.

  • Whole Eggs - Whole eggs offer an excellent amount of protein and eating whole eggs makes sure that you get all the nutrition found in the egg yolks. One egg contains about 7 grams of protein and 70 calories, making it easy to add a lot of protein to your diet without adding a huge amount of calories. Here are a few ways to add whole eggs to your meals:
  • Dice eggs into salads
  • Make an omelette for breakfast
  • Boil the eggs
  • Make a meat, potatoes, and egg hash brown
  • Make your own egg protein cupcakes with egg, cheese, and diced meat.
  • Beef - Beef offers plenty of protein, iron, creatine, vitamin B12, zinc, and other essential nutrients that aid in muscle building and fat loss. Beef comes in many differ forms, including stakes and ground beef. Add it to your meals by:
  • Making hamburgers
  • Making tacos with ground beef
  • Stir fry with veggies
  • Season and eat a nice steak
  • Whey Protein Isolate - Whey protein isolate is easy to consume and usually provides more than 20 grams of protein per scoop. This type of protein is easy to take nearly anywhere with you so you get your protein when you need it. Enjoy whey protein isolate in your meals by:
  • Making whey protein shakes
  • Adding a scoop to your oatmeal
  • Take it on the go with a shaker and add liquid for a quick protein meal on the go
  • Chicken - Chicken is also a protein start, offering a low-fat way to consume protein. It also contains magnesium, iron, vitamin B12, and vitamin A. You'll get 26+ grams of proteins in a 3oz chicken breast for only 142 calories. Great ways to use chicken in your meals include:
  • Top a salad with cooked strips of chicken
  • Make healthy chicken strips
  • Spice up chicken with a salsa and sour cream sauce
  • Grill chicken and glaze with a fruity glaze or BBQ sauce
  • Salmon - Salmon is rich in protein and omega-3 fatty acids, making it a great choice for a muscle building diet. It also provides important vitamins, such as vitamin D, vitamin B3, and vitamin B12. Use salmon in your diet by:
  • Making salmon tacos
  • Glazing and baking the salmon
  • Grilling salmon
  • Flaking salmon and cooking with pasta in a garlic sauce
  • Add flaked salmon to a salad

Other great sources of protein include:

  • Greek yogurt
  • Liver
  • Shellfish
  • Milk products
  • Tuna
  • Turkey
  • Sardines

Carbs for Muscle Building

Many people make the mistake of cutting out carbs when they try to gain muscle, but you need those carbs to fuel the body when you're exercising. Carbs are the main source of energy for your body, and if you severely reduce your carbs, you'll also reduce your energy levels, making muscle building more difficult. Carbs are stored as glycogen in the body, and it's important to keep the glycogen levels high enough that the body never starts to use protein for energy.

It's important to eat enough carbs each day to make sure your body has plenty of calories to use for energy. This ensures that the protein you eat is left to support the growth and repair of muscles.

Carbohydrates come in two different groups:

  • Complex Carbs - Complex carbs take longer to digest and they contain more nutrient, such as important fiber, vitamins, and minerals. Since these carbs are digested more slowly, the body enjoys a more stable release of energy
  • Simple Carbs - Simple carbohydrates are carbs that are quickly digested. This often leaves you feeling hungry, which may make you start eating more than you should. Simple carbs also lead to spikes in blood sugar. It's important to limit simple carbs, such as sports drinks, sodas, white breads, pastries, etc.

About 40% of your calories should come from carbs when you're focusing on lean muscle building. Grains, beans, and vegetables offer a great source of complex carbs. Some of the best nutrient dense carbs to add to your diet include:

  • Barley
  • Oatmeal
  • Whole wheat bread, tortillas, and pastas
  • Oat bran
  • Beans
  • Sweet potatoes
  • Shredded wheat cereal
  • Brown rice
  • Wild rice
  • Asparagus
  • Tomatoes
  • Cauliflower
  • Spinach
  • Broccoli
  • Capsicum
  • Zucchini
  • String beans
  • Brussels sprouts
  • Onions

Fats for Muscle Building and Fat Loss

You also need fats to achieve your muscle building goals. Many people make the mistake of trying to avoid fasts when they're working to build muscle. Even if your goal is fat loss and muscle gains, you still need to consume enough fat. Fats are essential to your body, and certain types of fat are essential for muscle growth, muscle recovery, joint health, brain function, and more. Don't assume that eating fat will make you fat. It's eating too many calories that can make you fat, not consuming fat.

Fats come in three main groups, including:

  • Saturated Fats - Saturated fats are fats that generally come from animal sources, such as meat, eggs, and dairy products. Some people think that saturated fats should be avoided, but you don't need to completely eliminate saturated fats. Consuming both saturated and unsaturated fats can help you maintain high testosterone levels, making it easier for you to gain muscle.
  • Unsaturated Fats - Unsaturated fats generally come from vegetable sources and they are known as good fats because they help to raise your levels of good cholesterol. Some unsaturated fats even have the ability to reduce your risk of heart disease. Some excellent sources of unsaturated fats include nuts, fish, and vegetable oils, such as olive oil.
  • Trans Fatty Acids - Trans fatty acids are a type of fat that you do want to avoid as much as possible. They have the ability to raise bad cholesterol while lowering good cholesterol levels.

How much fat should you have on a daily basis? Approximately 25-30% of your calorie intake should come from fats. However, since you're focusing your efforts on muscle building and fat loss, you do need to focus on your fat intake on healthy fats that will improve muscle growth. Great foods and oils that offer you a great source of health fats include:

  • Coconut oil
  • Olive oil
  • Flaxseed oil
  • Brazilian nuts
  • Peanuts
  • Almonds
  • Walnuts
  • Cashews
  • Pistachios
  • Pecans
  • Fatty fish
  • Peanut butter (as long as it's not high in sugar)

The Importance of Micro Nutrients

Although macronutrients are required in large quantities, you also need to take in small amounts of micronutrients to support your muscle building and fat loss efforts. What are micronutrients? Micronutrients are parts of food sources that don't offer caloric energy, yet they still perform many different physiological duties and are essential to maintaining good health.

Micronutrients include:

  • Vitamins
  • Minerals

Important Vitamins and Minerals Your Body Needs

Do you know what vitamins and minerals your body needs? Here's a list of essential vitamins and minerals that your body needs:

    • B Complex Vitamins
      • B1 (thiamin)
      • B2 (riboflavin)
      • B3 (niacin)
      • B5 (pantothenic acid)
      • B6 group
      • B7 (biotin)
      • B8 (ergadenylic acid)
      • B9 (folic acid)
      • B12 (cyanocobalamin)
      • Vitamin A
      • Vitamin E
      • Vitamin D
      • Vitamin K
      • Cobalt
      • Boron
      • Fluoride
      • Chromium
      • Iron
      • Copper
      • Zinc
      • Manganese
      • Iodine
      • Selenium
      • Molybdenum
      • Potassium
      • Calcium

 

Great Sources of Micronutrients

How do you make sure you get plenty of micronutrients in your diet? First, cut out the junk food, since most junk food does not contain high amounts of important micronutrients. Second, focus on eating a wide variety of healthy foods. Some great foods to add to your diet to ensure that you get plenty of micronutrients to support your muscle building efforts include:

  • Fruits - Fruits contain large amounts of important micronutrients, such as potassium, vitamin C, vitamin A, and more.
  • Veggies - Veggies offer a wide range of micronutrients, from vitamin K to vitamin C.
  • Grains - Grains are a great source of micronutrients, particularly if the whole grains include the endosperm, bran, and germ intact. Whole grains offer great micronutrients, such as selenium, magnesium, and B vitamins. For the most micronutrient intake, avoid refined grains, which remove many of the micronutrients by removing the germ and bran.
  • Dairy and Meat - Animal based products, such as dairy products and meats, are a great source of micronutrients. Eggs, poultry, and fish provide iron, magnesium, zinc, vitamin E, and B vitamins. Dairy products offer vitamin D, potassium, and calcium.

What if you're not getting all the essential micronutrients in your diet? Micronutrients are essential for healthy bodily functions and muscle building, so if you don't think your diet is offering all the micronutrients you need, you may need to consider taking a supplement. This ensures your body has the micronutrients it needs to provide you with optimal health and performance.

Common Nutrition Mistakes to Avoid

Now that you're familiar with the macro and micronutrients your body needs, you're armed with important information that will help you improve your muscle building results. However, along with nutrition dos, you also need to learn about nutrition mistakes that need to be avoided. When you want to build muscle and encourage fat loss, make sure you're not making these common nutrition mistakes.

  • Mistake #1 - Not Getting Enough Calories - Failing to eat enough calories can sabotage your muscle building results. Building muscle requires calories. In fact, you need a regular surplus of calories to make sure that your body is staying in muscle building mode. If you're having a hard time adding more calories to your diet, try eating more meals each day. Instead of three meals and a snack, try eating six meals and a couple snacks. This way you fuel your body with enough calories to ensure your body has the energy it needs to keep building muscle.
  • Mistake #2 - Not Eating Enough Real Food - Another big nutrition mistake to avoid when you're focusing on muscle building is not eating enough real food. Supplements to improve your micronutrient intake are great. Adding protein powders to your diet can help you to add more protein to your diet in an easy way. However, you need to make sure that you're eating plenty of real food. Try to focus on eating a real, whole food diet first. Then you can figure out where you need to add some supplements to fill in any nutritional gaps. Remember, supplements should only be an addition to your diet - they shouldn't be replacements for your diet.
  • Mistake #3 - Failing to Be Consistent - Do you find yourself eating great, muscle-friendly meals on one day, and then the next day you have a tough time meeting your nutrition goals? Your body is going to show your inconsistencies. If you want real muscle building results, it's essential to make sure that you follow a good nutrition plan consistently. The best way to improve your consistency is to start scheduling your meals for the day and planning what you're going to eat to make sure that you get all the nutrients that you need. Sporadic eating will make it difficult to see muscle gains and fat loss. Taking the time to do some planning in advance and sticking to your plan will make it easier for you to be consistent with your muscle building diet.
  • Mistake #4 - Failing to Pay Attention to Pre and Post Workout Nutrition - Don't make the mistake of failing to pay attention to your pre and post workout nutrition. It's easy to focus on your meals throughout the day, but you need to really think about what you'll be eating right before you work out and right after you work out. If you're having a tough time seeing the muscle building results that you want, even when you're working out hard, you need to start paying attention to your nutrition right before and after you work out. Before you work out, make sure you have about 50-60 grams of complex carbs and 20-30 grams of healthy protein. Once you're done with your workout, fuel up with 40 grams of fast-acting protein and 50 grams of simple carbs, which you can get from a sports drink.

Sample Diet Layouts to Try

Now it's time to put all this information into practice by creating your own muscle building and fat loss diet. To help you begin building your own plan, here's a look at a 3-day meal plan that includes 3 main meals and 6 snacks. This plan totals 3,000 calories daily. You may need to increase your calories, depending on your muscle building needs, so this plan is only an example. It's also important to note that you should always talk to your doctor before beginning a new nutrition or exercise plan.

Day 1

Breakfast:

1 cup of cold cereal (low sugar)

� cup of low fat cottage cheese

� cup of pineapple

2 cups of milk

28 grams of protein powder

2 1/3 teaspoons of salmon, flax, or olive oil

Snack:

� cup of Greek yogurt

1 teaspoon of olive oil

2/3 cup of oatmeal

28 grams of protein powder

Snack:

2 2/3 cups of fruit juice

42 grams of protein powder of choice

Lunch:

1 2/3 cups of rice

9 0z of boneless skinless chicken breast

2 1/3 teaspoons of olive oil or other healthy oil

Dinner:

� cup of chickpeas

1 1/3 cups of brown rice

� cup of romaine lettuce

13 � ounces of Fish

2 1/3 olive oil

1/8 cup of cucumber

Snack:

1 cup of plan Greek yogurt

� cup of low fat cottage cheese

9 cashews

1 cup of raspberries

Day 2

Breakfast:

35 grams of protein powder

3 eggs

1 cup of oatmeal

2 1/3 teaspoons of healthy oil (ie. olive oil)

2 cups of milk

Snack:

� cup of Greek yogurt

1 teaspoon of olive oil (or other healthy oil)

28 grams of protein powder (or other healthy protein)

2/3 cup of oatmeal

Snack:

2 2/3 cup of fruit juice

42 grams of protein powder

Lunch:

1 1/3 cups of rice

2 1/3 teaspoons of olive oil

2 1/3 teaspoons of olive oil

9 ounces of tuna steak or salmon

Dinner:

� cup of onions

� cup of pasta

2 1/3 teaspoons of olive oil

13 ounces of ground beef

� cup of tomato sauce

Snack:

1 cup of milk

2/3 cup of oatmeal

1 cup of milk

1 teaspoon of olive oil (or other healthy oil)

Day 3

Breakfast:

2 cups of milk

3 ounces of cheddar cheese

7 tablespoons of slivered almonds

28 grams of protein powder

1 � cups of bran cereal

Snack:

2 kiwis

2 � tablespoons of barley

35 grams of protein powder

1 cup of milk

Snack:

2/3 cup of oatmeal

1 ounce of sunflower seeds

28 grams of protein powder

1 cup of milk

Lunch:

� cup of chickpeas

1 cup of rice

9 ounces of tuna in water (drained)

1 1/3 teaspoons of salmon, olive or flax oil

� cup of salsa

Dinner:

� cup of cucumber

1 cup of cherry tomatoes

1 cup of rice

9 oz boneless skinless chicken

1/3 cup of applesauce

7 tablespoons of slivered almonds

1 Capsicum

1/8 head of iceberg lettuce

Snack:

9 whole almonds

� cup of Greek yogurt

1 cup of cottage cheese

2/3 cup of oatmeal

Get Weekly access to workouts and nutrition guides for just $30/month. The First month is free. http://www.troyvanspanje.com/online-training/

Article Source: http://EzineArticles.com/expert/Troy_Van_Spanje/2018021
http://EzineArticles.com/?Nutrition-For-Lean-Muscle-Gain-And-Fat-Loss&id=9011648


Cancer and Obesity: Do I Have Cancer?

Cancer and Obesity: Do I Have Cancer?
By Dr. Naresh Parajuli

Cancer and Obesity

Does obesity increase the risk of cancer?

Obesity

Obesity is measured in terms of body mass index (BMI).

BMI determines whether weight is in healthy range or is overweight or obese.

BMI = weight/height squared; For example, for a person weighing 80 kg and 170 m tall, BMI = 27.6

One is underweight if the BMI is less than 18.5

A person is said to have a healthy BMI if it is between 18.5 and 24.9

When BMI is between 25 to 29.9, it is defined as overweight

When the BMI is 30 or higher, the person is said to be obese.

How does obesity increase the risk of cancers?

Obesity increases the risk of cancer in a few ways:

  • Fat tissue in the body produces excess amounts of oestrogen. High levels of oestrogen increases the risk of breast, endometrial, bowel and some other cancers.
  • Obese people have high levels of insulin and insulin-like substances in their blood. These substances may promote the development of certain tumors.
  • Fat cells produce hormones called adipokines that may stimulate growth of certain cancers.
  • Obese people are said to have chronic low-level inflammation which is associated with increased risk of cancer.

What are the cancers associated with obesity?

Obesity is associated with increased risk of cancer of:

  • Esophagus
  • Thyroid
  • Colon and rectum
  • Kidney
  • Pancreas
  • Gallbladder
  • Breast (after menopause)
  • Uterus

What other diseases are associated with obesity?

Besides cancer, obesity is a major risk factor for many diseases including:

  • Diabetes
  • Heart diseases
  • High blood pressure
  • Arthritis
  • Sleep apnoea
  • Depression
  • Asthma
  • Gallbladder problems

How common is obesity?

Obesity has become an epidemic globally. According to World Health Organization (WHO):

  • Obesity has more than doubled since 1980 worldwide.
  • In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 600 million were obese.
  • 39% of adults aged 18 years and over were overweight in 2014, and 13% were obese.

In the USA, about two-thirds of adults and nearly one-third of children are either overweight or obese.

Australia is today ranked as one of the fattest nations in the developed world. If weight gain continues at current levels, by 2025, close to 80% of all Australian adults and a third of all children will be overweight or obese (MODI).

If the obesity epidemic continues at the present state, despite the new advances in diagnosis and treatment of cancers, the number of cancer cases will increase significantly taking also into account the increasing life expectancy of people all over the world.

According to WHO, one-third of all cancer cases are preventable. The best way to prevent cancer is by adopting healthy lifestyle like eating a healthy diet, exercising regularly, maintaining a healthy body weight, quitting smoking, and reducing/quitting alcohol.

Article Source: http://EzineArticles.com/expert/Dr._Naresh_Parajuli/787984
http://EzineArticles.com/?Cancer-and-Obesity:-Do-I-Have-Cancer?&id=9168578


Heart Disease Kills Diabetics

Heart Disease Kills Diabetics
By Paul D Kennedy

About two-thirds of persons over 65 who die from diabetes have heart disease. In fact, the risk of dying from heart disease is several times higher among persons with diabetes compared to non-diabetics.

The Framingham Heart Study is a long-term continuous cardiovascular study of the residents of the Framingham, a town in Massachusetts in the USA. The study began in 1948 with 5,209 adult subjects and the grandchildren of the original subjects are now taking part. Much of our knowledge of heart disease and how it is affected by diet, exercise and various medicines first came to light during this ground-breaking trans-generational study.

Framingham was the first study to show that diabetics are more vulnerable to heart disease than non-diabetics, and that having multiple health issues increases the likelihood of heart disease. The health problems associated with heart disease include diabetes, being overweight, high blood pressure, high cholesterol levels, smoking, and a family history of early heart disease.

The more risks factors a person has for heart disease, the greater the chance they will develop the disease. In addition, the probability of dying from heart disease is much greater for a diabetic. Thus while a person with one risk factor, such as high blood pressure, will have a particular chance of dying from heart disease, a person with diabetes has two to four times that risk of dying.

One medical study found that people with diabetes who had no other risk factors for heart disease were five times more likely to die of heart disease than non-diabetics. Another study indicated that diabetics were as likely to have a heart attack as non-diabetics who have already had heart attacks.

How diabetics get heart disease

The most common cause of heart disease in diabetics is atherosclerosis (hardening of the coronary arteries) due to a build-up of cholesterol in the blood vessels that supply the heart. This build-up usually begins before blood glucose levels increase noticeably. If you have abnormally high levels of cholesterol there is an 85% chance that you also have diabetes.

Cholesterol is a microscopic ingredient found in the membranes of animal cells, including humans. It holds the thin membranes of your body cells together; without cholesterol your body would collapse into a jelly-like heap. It also has a role in sending signals to your cells along your nerves. In addition, it is the raw material your body uses to make certain hormones, as well as vitamin D.

About 75 to 80% of your cholesterol is made by synthesising other substances inside your body. The rest comes from the animal products you eat. If you eat too much cholesterol, your body will reduce the amount of cholesterol it makes... provided your system is working properly. If not, you will end up with too much cholesterol.

Cholesterol is transported through the blood stream to where it is needed to build cells. Because it is insoluble, it has to be carried within lipoproteins, which are soluble in blood. These can be either low-density lipoproteins (LDL) or high density lipoproteins (HDL). The problem is LDL - when too many particles of cholesterol are being delivered by LDL, they tend to collide and become damaged.

These damaged particles cause plaques (raised bumps or small scars) to form on the walls of the arteries. These plaques are fragile. When a plaque ruptures, the blood around it starts to clot. To contain the rupture, the clot will grow. If the clot grows big enough, it will block the artery.

If an artery that carries blood to your heart becomes blocked, you'll have a heart attack. If the blood vessels in your feet get blocked, you'll end up with peripheral vascular disease. Once you have too much cholesterol in your blood you are on your way to angina, heart disease and stroke, and irreversible damage to the tiny blood vessels in your eyes and kidneys.

How diabetics can be treated for heart disease

Depending on its severity, heart disease in persons with diabetes can be treated in several ways. These include:

  • Aspirin therapy
  • Diet
  • Exercise
  • Medications
  • Surgery

Aspirin therapy

For type 2 diabetics who are aged over 40 and are at high-risk for heart disease and peripheral vascular disease, a daily low-dose of aspirin reduces the risks of the clots that lead to heart attacks and strokes.

Diet

A plant-focused diet such as the one that I recommend for treating diabetes will also help treat hard disease. This easy to follow diet means that you eat food that is... natural... low in sugar... low in fat... low in salt... high in fibre... with low GI values... which is mostly plants. You also need to avoid eggs and dairy products, and drink plenty of water.

This is not a vegetarian or vegan diet as you can still eat meat provided it is ultra-lean. However, early studies do indicate that a vegan diet may have a number of benefits for persons with heart disease but more research is needed to confirm these preliminary findings.

Exercise

As well as helping you lose excess weight, regular exercise will improve your blood glucose levels, high blood pressure, cholesterol levels and to decrease abdominal fat, all of which are risk factors for heart disease.

Both aerobic and anaerobic exercises increase the mechanical efficiency of the heart. Aerobic exercise increases cardiac output (the volume of blood being pumped by the heart) and anaerobic strength training increases the thickness of your heart muscles.

The beneficial effects of exercise on the cardiovascular system have been well documented. A study that tracked physical activity among adults with type 2 diabetes over 19 years found that those who undertook at least four hours a week of moderate exercise were about 40% less likely to succumb to heart disease than sedentary people. They also cut their risk of getting a stroke.

Medications

Many medications are used to treat heart disease. Here's a sampling:

ACE inhibitors widen or dilate blood vessels to improve the amount of blood the heart pumps and to lower blood pressure. Angiotension II Receptor Blockers reduce chemicals that narrow the blood vessels, allowing blood to flow more easily.

Antiarrhythmics are used to treat abnormal heart rhythms resulting from irregular electrical activity of the heart. Blood thinners or anticoagulants, such as Warfarin, help prevent clots from forming in the blood. Antiplatelets prevent the formation of blood clots. Clot busters are used in thrombolytic therapy to break up blood clots.

Beta-blockers are one of the most widely used drugs for high blood pressure and are a mainstay in the treatment of congestive heart failure. Calcium channel blockers relax blood vessels and increase the supply of blood and oxygen to the heart while also reducing the heart's workload. Digoxin helps an injured or weakened heart work more efficiently to send blood through the body.

Diuretics help get rid of unneeded water (which makes it easier for the heart to pump) and salt (a cause of high blood pressure) through the urine. Nitrates are vasodilators used to treat angina in persons with coronary artery disease or chest pain caused by blocked blood vessels of the heart.

As you can see, most of these medications mitigate the various deleterious effects of heart disease. But they don't actually cure the disease. Once you start taking them you have to continue for the rest of your life.

Surgery

There are many surgical techniques for treating heart disease. These range from the insertion of simple stents to heart transplants.

Stents are small expandable tubes used to reinforce weakened arteries or to open up arteries that have been narrowed by the build-up of plaque. In heart-bypass surgery the problem of blocked coronary arteries is overcome by creating a new pathway to the heart for the blood. Heart-valve surgery is used to repair damaged valves in the heart.

People with abnormal heart rhythms (arrhythmia) can be treated with cardioversion in which electrical signals are sent to the heart muscle to restore a normal rhythm which allows the heart to pump more effectively. A pacemaker is a small device that sends electrical impulses to the heart muscle to maintain a suitable heart rate and rhythm. An implantable cardioverter defibrillator (ICD) is an electronic device that constantly monitors the heart rate and rhythm and which, when it detects an abnormal rhythm, delivers energy to the heart muscle, causing the heart to beat in a normal rhythm again.

A Left Ventricular Assist Device (LVAD) is a kind of mechanical heart that is placed inside a person's chest, where it helps the heart pump blood throughout the body. A heart transplant is the replacement of a diseased heart with a heart from a healthy donor who has died.

In the main, the purpose of surgery for heart disease is to rectify the underlying condition.

Summary

If you are diabetic, there is a strong probability that you have or will develop heart disease also. The most common cause of heart disease in diabetics is atherosclerosis and if you have cholesterol issues there is an 85% chance that you also have diabetes.

Heart disease can be treated with a combination of aspirin therapy, a plant-focused diet and exercise. There are many medicines for ameliorating the various deleterious effects of the disease. Surgical techniques to rectify the underlying condition range from the insertion of stents to heart transplants.

When you are diagnosed with diabetes, you will probably be checked for heart disease. The diet and exercise regime that will help you beat your diabetes should also be helpful in dealing with your heart disease.

Paul D Kennedy is a type 2 diabetic. He used his skills as an international consultant and researcher to find a way to control his diabetes using diet alone and, about five years ago, he stopped taking medications to control his blood glucose levels. You can find out more from beating-diabetes.com or by contacting Paul at paul@beating-diabetes.com. His book Beating Diabetes is available for download from Amazon or as a printed edition from Create Space online book store.

Article Source: http://EzineArticles.com/expert/Paul_D_Kennedy/226416
http://EzineArticles.com/?Heart-Disease-Kills-Diabetics&id=8370516


Perimenopause, Menopause, And Postmenopause: What Are The Symptoms?

Perimenopause, Menopause, And Postmenopause: What Are The Symptoms?
By J Russell Hart

Menopause is divided into 3 phases, with each phase lasting for an undetermined time in each woman. To add to the confusion, each woman will experience menopause differently.

The 3 phases are perimenopause, menopause, and postmenopause.

Perimenopause starts years before your last period. Little changes may happen without your notice, and then you get a hot flash, which is a wake up call. Menopause is when your period stops completely. When you have had a full year without your period, you have gone through menopause. On average, menopause is around age 51, although some go through it earlier and some later than that. Next, postmenopause is every thing after menopause, basically, the rest of your life.

Here is a list of common symptoms:

One of the first signs you are entering perimenopause is your period becoming irregular, or missing one here and there, sometimes even for a few months in a row. Next will be the occurrence of hot flashes. They may start mildly in the beginning but menopause takes years to go through and eventually the hot flashes will escalate.

Night sweats go hand in hand with hot flashes. You wake up in the middle of the night and your bedding and nightgown are completely saturated. Some women experience night sweats and not hot flashes, or vice-versa, or both or neither; but the odds are you will get at least one of these symptoms.

Vaginal dryness is yet another side effect of menopause. Diminishing estrogen levels cause physical changes in the moisture and elasticity of the vaginal walls and a decrease in the natural lubrication. OTC lubricants can substitute for a while, but eventually it will become too painful to continue, lovemaking hurts too much and avoidance is easier. Ask your doctor about hormone replacement therapy and if it is right for you.

Lack of sex drive and loss of intimacy in your marriage can be frightening. Keeping an open dialog with your partner and an open mind in the bedroom can help both of you during this time. You may also experience urinary incontinence. The incidence of depression increases and can warrant going to a doctor for help.

You may gain weight for no reason at all; it is a side effect of menopause. The fluctuating hormones are to blame as are the trying times you are going through. Keep your eyes on a healthy diet and exercise and it may fix itself soon enough.

Insomnia is also a side effect of lower estrogen levels. With all you have on your mind, it is easy to blame stress but it is a side effect of diminishing estrogen levels. Taking melatonin, starting at the 1 mg size, an hour or two before bedtime may help you fall and stay asleep. Melatonin is a natural hormone produced by the body as day turns into night. It has no side effects and it safe. Take the lowest dose and you will awake refreshed.

Mood swings can take you by surprise. Throw in a hot flash and you can seem out of control. Your memory isn't what it used to be, either. You may worry, but these are all natural consequences of estrogen withdrawal and very common in menopause.

One of the most debilitating physical symptoms is loss of hair, sometimes it seems by the brush-full! This can be scary as your self-esteem and self-confidence are shaken as your hair falls out constantly. Your hair loses the thickness and body you had in your youth. Trying a new hairstyle can be a lifesaver here.

Not all of these symptoms may be present all at once, thank goodness, but you can be sure that a few will be recognizable. Keeping a sense of humor at all times is a great help and looking on the bright side of everyday happenings will help you through this sometimes-difficult time of life.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, a website devoted to the promotion of health, fitness and wellness. The site encompasses a wide variety of health and fitness activities including general health matters, pilates, yoga, CrossFit, treadmill training, running, kettlebell, swimming, baseball, camping, hunting, HIIT, triathlons, extreme sports, equestrian and more. Should this subject matter be of interest you can visit the HF & S Club home site where you'll find over 1,300 quality posts with new posts being published daily. To quickly access those that are of interest you can select any of 20 Categories broken down by over 260 Sub-Categories for easy access. You can also visit visit any of the HF & S Club's four Stores all of which feature 1,000s of sports and health products at the very best prices. Access this website by going to [http://www.healthfitnessandsport.com]

Article Source: http://EzineArticles.com/expert/J_Russell_Hart/278755
http://EzineArticles.com/?Perimenopause,-Menopause,-And-Postmenopause:-What-Are-The-Symptoms?&id=9009176


10 Healthy Snacks For Work - Each Under 200 Calories

10 Healthy Snacks For Work - Each Under 200 Calories

10 Healthy Snacks For Work - Each Under 200 Calories
By Gregory L Gomez

Oh those tasty snacks. The little treats that for many are thorns in the side and continually contribute to the inability to drop the excess weight. Many people often overlook the damage not having healthy snacks for work can cause but it is something that definitely needs to be taken into account.

Snacks are an important part of daily nutrition, however far too often when hunger between meals arises, many people opt to choose an unhealthy way to satisfy their appetite. This usually means a soda pop and bag of potato chips or a candy bar, all of which are not healthy contributions to the body.

Get In The Habit Of Taking Healthy Snacks For Work With You Daily

The reason why these types of snacks are so popular is because they are plastered everywhere we go - the corner convenience store, supermarkets, gas stations, work cafeteria, even those pesky vending machines. Worse yet, once we find spots with the snacks and drinks we like, it often becomes a regular habit that may be hard to break.

Did you know if you were to cut out just one soda or glass of juice a day, that alone would help you get rid of 1,800 calories per week or 26 pounds a year!?!

And that's just from eliminating one soda/juice per day! Imagine what you could lose if you got rid of all the other unhealthy snacks from your repertoire.

Stick with the idea that healthy snacks for work should each be under 200 calories. Your snack should be nowhere near the total calorie count of an entire meal. It's something that should be small enough to tide you over until your next main meal but be nutritious also.

Making Healthy Snacks For Work Does Not Take Much Time - Less Than 5 Minutes!

The reason why snacks are important is to keep your body nourished and your metabolism going. This helps keep you from going into "starvation mode" where you start craving anything and everything that crosses your path. If you get to the point where your stomach is growling for food, then you've gone too long without nourishment and you may likely overeat at your next meal.

Prevent this from happening by planning out your healthy snacks for work. It doesn't take a lot of time if you just stick with snacks that are simple, yet nutritious. Just be sure to add these items to your shopping list so the next time you go for groceries you will purchase these healthy options.

10 Healthy Snacks For Work, Each Under 200 Calories

Here are 10 healthy snacks for work. Enjoy a bottle/glass of water and you will have the ideal amount to tide you over until your next main meal.

1. Almonds with raisins
2. Celery sticks with peanut butter
3. Rice cake with peanut butter or honey
4. Carrots with light ranch dressing
5. Hummus with whole wheat pita pocket
6. Yogurt with 1/4 cup of granola or grape nuts
7. Mozzarella string cheese with 5 whole wheat crackers
8. Fruits: most are only 100 calories each! Take your pick apples, oranges, bananas, peaches, strawberries, grapes, melon, raspberries, watermelon, cantaloupe, cherries, etc.
9. Granola bars: wide selection and varieties
10. 1/2 whole wheat bagel with peanut butter or honey

Hopefully these 10 ideas have inspired you to start creating your own healthy snacks for work so you will never have to resort to making unhealthy vending machine purchases on your break. Remember, maintaining a healthy life is a culmination of many small decisions made throughout your day. Snacks are definitely included in these decisions. Prepare yourself and you will have healthy snacks for work making it one step closer to a healthy life.

About the Author: Gregory L. Gomez, M. Ed, has been teaching 5th grade in the Los Angeles Unified School District for the past 17 years. He created 10Quickies.com to help teachers and parents provide children in 2nd-5th grades with a fun and inspirational way to review grade level math. He also wants readers to be mindful of their health and fitness especially since it's easy to overlook in the hustle and bustle of daily life. You can start focusing on your health starting today by using these 5 Healthy Eating Tips found here --> http://10quickies.com/article_5healthyeatingtips.html

Article Source: http://EzineArticles.com/expert/Gregory_L_Gomez/1195268
http://EzineArticles.com/?10-Healthy-Snacks-For-Work---Each-Under-200-Calories&id=8422223


10 Tips For Dining Out

10 Tips For Dining Out

Submitted by: Meri Raffetto

There is no doubt about it; Americans are eating in restaurants more often than ever before. In 1970 Americans spent just 26% of their food dollars on restaurant meals. Today we spend 46% of food dollars on eating out. This is likely the result of a fast paced lifestyle and more convenience of restaurants. What have also grown are restaurant portion sizes. The average restaurant portion size is large enough to feed three adults! Furthermore, studies have found a direct association between eating out and higher caloric intakes. This is important to know since obesity rates have doubled in the past 20 years and currently 65% of adults are obese.

This doesn’t mean you have to forego eating in restaurants. This may not be realistic for many people’s lifestyles. Instead, become more aware of what you are ordering and how much is on your plate. Here are 10 tips for dining out.

1. At lunch, opt for a deli sandwich with vegetable soup or side salad instead of a burger and fries. You can find these items in your local deli or supermarket.

2. Avoid specialty breads on sandwiches such as foccacia, baguettes or rolls, and choose whole grain bread instead.

3. Avoid anything mixed with heavy sauces or mayonnaise. (a tuna or egg salad sandwich in a restaurant may have more mayonnaise than you would add at home).

4. Get your salad dressings, sauces, and gravies on the side.

5. Eat half or even a quarter of the regular entrée or split the meal with a friend. Remember, most restaurant portions can feed 3 adults.

6. Share one dessert.

7. Skip the extra cheese on anything you order.

8. Choose lean meats such as chicken, turkey, or fish. A turkey sandwich in place of a roast beef sandwich can save you 100 calories and 10 grams of saturated fat.

9. Go easy on stuffed entrees- they’re often loaded in fat and calories.

10. Avoid “super-sizing” combo meals. They may be an economic value but they can add up to 1800 calories for one meal!

The average American adult is gaining 2-3 pounds a year. That amounts to eating just 20 - 30 extra calories than your body needs each day. It really is the “little things” that put on excess weight. Where can you save a few calories?

© Meri Raffetto RD, 2004

About the Author: Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their health goals. For more information visit http://www.reallivingnutrition.com.

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=18770&ca=Wellness%2C+Fitness+and+Diet


Healthy Breakfast Guidelines

Healthy Breakfast Guidelines

Submitted by: Adrian Joele

They often told us since grade school:Start the day with a good breakfast! But while eating breakfast does seem to boast performance in children, it’s not so clear whether it’s equally important for adults. While a number of studies have suggested that skipping breakfast can cause fuzzy thinking and fatigue,some experts say that the evidence is not convincing.

Studies on human performance indicate that people who regularly skip breakfast may actually experience an energy slump on occasions when they do eat it.Dr Arthur Frank,MD,medical director of the Obesity Management Program at George Washington University Hospital in Washington D.C. is not opposed to the idea of having breakfast,”you shouldn’t feel obligated to eat it”,he says.”Follow your body’s lead.”

Of course,if you frequently find yourself feeling tired as the day wears on, skipping breakfast could be making the problem worse,says Wahida Karmally, DrPH,RD,CDE, director of nutrition of the Irving Center for Clinical Research at Columbia University Medical Centre. She recommends starting the day with a breakfast that is high in complex carbohydrates blended with protein- whole-grain cereal with low-fat or fat free milk and fresh fruit,for example, or whole-wheat toast topped with low-fat cheese.

We recommend adding one of USANA’s Macro-optimizers to your breakfast. They contain complex carbohydrates,dietary fiber for more energy, soy protein and potassium in the right ratio’s, with a low glycemic index of 23. You can read more about macro nutrients in one of the following sections.

Children who eat breakfast are more likely to have better concentration, problem solving skills and hand-eye coordination. The State of Minnesota Breakfast Study showed that “students who ate breakfasts before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits and increased student behaviors.” Eating only sugary foods may cause your child to have erratic energy levels, it actually spike their blood sugar levels which can cause type 2 diabetis. Eating a balanced breakfast will help get them going and sustain their energy until lunch time.

A healthy breakfast does not have to take a lot of time. Stick to the basics and serve simple foods that are nutritious and quick in the morning. For ideas, here are ten tips for nourishing ways to kick-start the day.

Ten tips for a healthier breakfast.

1. Oatmeal in an instant Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn’t already pre-sweetened. Sweeten it with raisins or fresh fruit.

2. Smoothy madness Blend frozen fruit(bananas and berries are great),low-fat or fat free milk and 100% fruit-juice for a quick, tasty breakfast smoothy with lots of nutrients.

3. Go 100% whole grain 100% whole-grain, fiber containing cereals served with low- or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are also easy and tasty.

4. Eggxactly! Boil,scramble or poach eggs and serve on whole-wheat toast they’re packet with nutrition and in appropriate portions, are great for kids.

5. Toaster Treats Frozen, whole-grain waffles take almost no time to make. Top them with berries, low sugar apple-sauce or sliced bananas instead of syrup.

6. Go Nutty! Spreading peanut or almond butter on whole-grain toast is great to get both protein and fiber.

7. Go Fruity! A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.

8. Try All-Fruit Spreads. Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries.

9. Bagel Classics Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or peanut butter.

10. Breakfast On-the-Go Don’t have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins or the USANA Nutrition bars (Iced lemon Fibergy Bar,Oatmeal Raisin or Peanut Crunch Nutrition Bars.)

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 with anyone who could benefit from it. Get his free newsletter & report on nutrition and tips for healthy living, by visiting: http://www.nutrobalance2.net

Source: www.isnare.com
Permanent Link: https://www.isnare.com/?aid=1962736&ca=Wellness%2C+Fitness+and+Diet