Weight Loss/Weight Loss Reviews

Why Intense Cardio is Much More Efficient at Burning Fat

Why Intense Cardio is Much More Efficient at Burning Fat  by Luke Johnstone

For years, it was common knowledge that you had to stay in the target heart rate zone to efficiently burn fat. However, the last few years have seen a rise in the popularity of shorter, intense cardio workouts to burn fat.

Training in your target heart rate zone came about when it was revealed that lower intensity exercise (like walking) burns a greater percentage of fat calories during the activity. More intense work on the other hand burns predominantly carbohydrates. So people would try not to train too hard, because if they did, their body would switch from burning fat, to burning carbohydrates. What most people don't realise though is that you cannot rely on calories burnt during an activity to lose weight.

Calories burnt during the activity do little to help us lose fat. The critical component of successful fat loss relies on our metabolism and certain hormones flowing through our body. This is why shorter more intense workouts are much more efficient.

Training at a lower intensity burns calories only during the activity. As soon as you stop you will stop burning calories. This is because this form of training hardly raises your metabolism. Also longer, less intense cardio sessions hardly stimulate our body to release hormones which will help our fat loss progress. If done long enough though, you can actually stimulate a hormone that works against us…cortisol. Cortisol is a catabolic hormone which actually eats away at muscle. This is obviously a bad thing!

On the other hand, shorter, more intense cardio workouts release certain hormones, most importantly Growth Hormone. The amazing thing about growth hormone is that it helps us build muscle, and does its best to stop fat from storing on our body. We could eat as much as we want and we won't put on any fat. (However if you got an absolutely voracious appetite, you might, at worst very slowly put on some fat.) That's why if we got the hormones flowing in abundance in our body, an occasional pig out day, or binge isn't going to hurt our progress.

Another great benefit of intense training is that it raises our metabolism substantially, for up to 48-72 hours afterwards. Seeing how it keeps the metabolism elevated for up to 3 days afterwards, imagine what would happen if you did these cardio workouts every other day. Your metabolism would be like a fat destroying furnace!

A good real world example is to compare the difference in physiques between marathon runners and sprinters. Which physique would you prefer? How do you think they train? Marathon runners do hours upon hours of long distance running, whereas sprinters train intensely and explosively. No matter what training we do, our body works by adapting to the stress and making it easier.

So with all the training marathon runners do, cortisol will be running rampant in the body, destroying muscle. This is simply the body adjusting to the workload and making it easier for itself. Too much muscle will only hinder the athlete's performance (and joints mind you!). That's why marathon runners have very little muscle.

On the other hand, if we trained like sprinters, with short explosive bursts our body will actually want to keep muscle and burn fat. This is because we need our muscles to better perform the workouts we are subjecting the body to. Also, the body, when exposed to this type of training actually wants to rid the body of its excess fat. This is because the fat on the body is simply hindering its performance. Hence, this is why short, explosive training stimulates hormones like growth hormone which help us build muscle and burn fat.

Well then how should you train? It depends on your goals. Do you want to look like a marathon runner or a sprinter?

If you want to be as thin as a rake, go running for hours on end.

However, if you want that lean, muscular physique much like a sprinters, here are a few suggestions:

30-100m sprints: Set out a distance and sprint all out for the set distance. For recovery, walk back to the starting line. As soon as you get back, sprint again. I wouldn't do more than 8 total sprints in a workout. For example you could do 6 x 60m sprints.

Intervals: Pick an exercise you like, (running, swimming, cycling, boxing, skipping etc.) and give a near maximum effort (80-100% Max) for 20 seconds, followed by 40 seconds of rest or light exercise (40-60% of max). Repeat 5-6 times. No more than 10 reps is necessary. If you can do 10, focus on going more intense in each interval. I personally like doing these with shuttle runs over a distance of 10-20m.

10 minutes constant max effort: Pick an exercise (running, swimming, cycling) and go as hard as you can for approximately 10 minutes. Try to outdo yourself. You could do 10 minutes every time and try to beat the distance every time you do it OR you could have a set distance and try to beat the time every workout. I personally go down to the oval and time myself over 8 laps of the track.

In finishing, for maximum fat loss, I would recommend doing no more than 4-5 sessions a week. That equals, at most to 60-70 minutes of training time a week. I know it doesn't sound like much, but if you spend every single one of those minutes going as hard as possible, your metabolism as well as those hormones will melt the fat off your body in no time.

Luke Johnstone is a former long time yo-yo dieter who has struggled with his weight ever since he was a little kid. Fed up with dieting he decided to devise a plan which enabled him to eat more food everyday, eat whatever he wanted, 'pig out' a few times a week and exercise a total of only 90 minutes a week. He managed to get in the best shape of his life and now has a website to help others struggling with diets to lose weight. You can check it out at http://www.lukesfatlosstips.com

Article Source: http://www.articlesphere.com/Article/Why-Intense-Cardio-is-Much-More-Efficient-at-Burning-Fat/121882


The Benefits Of Regular Jogging

The Benefits Of Regular JoggingThe Benefits Of Regular Jogging by by Dennis Clay

Jogging is good for your overall health due to several reasons. It provides your body with a good cardiovascular workout while strengthening and toning your muscles at the same time. Jogging on a regular basis generally puts you in better overall physical condition and provides several benefits for your mental and emotional health as well.

Many people are concerned about the possibility that regular jogging may cause some damage to their joints, especially the knees, ankles, and hips. If this is a concern of yours as well, you can rest assured that the risks posed by regular jogging are minimal, especially if you approach the exercise sensibly and use jogging shoes of good quality. Furthermore, the benefits that you get from jogging certainly outweigh the risks.

As a matter of fact, jogging has been proven to strengthen the muscles in your legs, hips, and back. It also helps increase your bone density. If you notice, runners generally have very strong legs, even if they appear too thin. Their lean appearance is due to the fact that running and jogging do not produce bulky muscles like other workouts do.

Another benefit that you get out of regular jogging is weight loss. This form of exercise helps you burn fat and calories, while increasing your metabolism. This means that when you jog regularly, you will be losing more calories than you consume, thereby shedding that unwanted excess weight. This may be the solution that will finally help you get rid of that stubborn belly fat you have long wanted to burn off.

If you are currently suffering from poor appetite then jogging is also advisable for you. Just like any other form of exercise, jogging increases your body's need to refuel. Therefore, the longer you run, the more your body will require food for refueling. The irony with regular exercise is that you may actually be eating more while losing weight. Jogging can also relieve you of digestive problems, which you may have developed while leading a sedentary lifestyle. Regular exercise speeds up the digestive process and helps make it run smoothly.

Because it provides your body with a good cardiovascular workout, jogging also effectively strengthens your heart. It improves blood circulation as well as the overall condition of your respiratory system. Jogging may also counteract depression, primarily because it helps you sleep better and become more active during the day. A good quantity and quality of sleep is essential for both your physical and mental well-being, and being more active can help open up more opportunities for personal and professional growth.

When done properly, jogging can make you feel less tired after finishing a session than before you started. It is a great way to get away from your usual environment for a short while and is a lot more pleasurable than spending hours at the gym. Just remember that jogging is supposed to give you both physical and mental pleasure, so don't overdo it! Turn it into a refreshing activity rather than an exhausting workout.

Please visit if you would like to read more great writing. Currently, featured articles are about jogging, jogging accessories, and much more.

Article Source: http://www.articlesphere.com/Article/The-Benefits-Of-Regular-Jogging/236159


Fitness Program for Monday and Tuesday: Aerobic

Fitness Program for Monday and Tuesday: AerobicFitness Program for Monday and Tuesday: Aerobic by by Rebecca Marli

Maybe you can`t go to the gym every day but you may try these exercises at home and won`t take more than twenty minutes per day. The practice brings something different each day so you won`t get bored and is specially designed for each muscle group. The result of this workout is increased resistance to effort, a better coordination, and more flexibility.

Exercises for arms, shoulders, and chest:

Start with ankle exercises, then keep your arms straight with a two pounds weight in each hand, and do four series of eight rotations forward each and then do the same thing backward. Stay with your arms laterally bend, with your ells at your shoulders and bring your bend arms in front.

These exercises are meant to reduce the amount of fat in the belly and may also increase the resistance of back muscles:

Stay with your legs spread and a two pound weight in each hand. In this position, bend your trunk to the right, then to the left, in four series of eight exercises each. Stay straight with your legs easy bend, your arms crossed in front of the chest, the ells also bend, and twist your body to the right and left, in four series of eight exercises.

These exercises are specially designed to increase the strength of your thighs, hips, and shanks:

Keep your legs spread, your hands on your hips, and your knees easily bend. Raise and lower your heels from the ground, while you keep your back straight.

Exercises for your belly:

Lay on your back, with your hands at your neck, your legs a little spread, and lift your body while you keep the ells laterally. Stay on your back, with your arms around your body and slowly lift your legs at ninety degrees, and then lower them. Repeat this exercise in four series of eight exercises.

Exercises for your thighs:

Stay on one side, on your left arm, and keep your left leg bend upon the other and make four series of eight short lifts with your left foot, then change and repeat with the other foot.

After these exercises you should have relaxing exercises. For instance, cross your legs, take your arms to the back, and bend your body forward. Keep this position for almost eight seconds. Keep your legs stretched, bend your body forward and try to reach your ankles. Stay in this position for ten seconds.

(c) Project Weight Loss 2008. All rights reserved.

For free weight loss tools and diets, visit Project Weight Loss, a growing weight loss community featuring BMI Calculator, calorie counter, carbs counter, diet planner, workout planner, and many other weight loss tools.

Article Source: http://www.articlesphere.com/Article/Fitness-Program-for-Monday-and-Tuesday--Aerobic/173327


Real Achievers

Real Achievers by by Sandra Prior

At the age 0f 17, I had lost all desire to carry on. Weighing a massive 115kg and wearing size 44, I was depressed, angry and lacked self confidence. I should have been enjoying my high school years, but I was so self conscious about my weight, I constantly felt overwhelmed by self pity.

Soon everything was affected and my downward spiral started. I failed five out of my six subjects, and increasingly withdrew from society, isolating myself from family, friends and teachers.

I soon realized that I had reached the point of no return � if I didn�t take drastic action, my whole life was going to be drastically affected. I put much more effort into my studies, and after a long, hard slog achieved my degree. As my self confidence increased, I lost my fear, and decided to change my whole life by losing weight and eating correctly. This simple decision was the best I ever made.

I found the best way of sticking to my new regime was to take one step at a time � not focusing on the path behind or ahead of me, but watching my feet directly below me. As I did this, my patience and confidence gradually grew.

I joined the gym and started with cardio work, but tried to vary my training to avoid boredom by using different machines and alternating going to the gym with power walking outdoors.

When I worked out with weights, I trained using a light intensity for a longer duration in order to burn fat effectively and trained different muscle groups on different days to avoid fatigue. By combining two toning workouts with 3 � 5 hour long cardio workouts a week, I soon started seeing results.

On the food side, I cut all sweets, chocolate and junk food out of my diet, and ate more proteins, vegetables and carbohydrates. I drink at least two liters of water per day. My patience was soon rewarded. Each day passed slowly and with each kilogram I shed, life transformed dramatically � my self confidence soared and I began to believe in myself again. Two years later, I�ve not only lost 40kg but I also love my 75kg body.

My own experience has inspired me to help others. I now thrive on the satisfaction I get from motivating other people to achieve their physical goals. I firmly believe in the power of exercise as a stress reliever and solution to weight loss.

When training with weights, rather do light intensity sessions for longer. Once your body is used to long, grueling workouts, you can add heavy weights to build, shape and tone. Remember, heavy weights build muscle. Weight training also increases bone density, which is very important for women over the age of 30.

Last year I enrolled to study to become a personal trainer. I am living proof that healthy eating habits, positive motivation and regular exercise can help to change your life. I feel great and refuse ever to go back to my old ways. I�m happier than I�ve ever been and believe it�s possible for anyone to achieve their dreams � so reach for the stars.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Article Source: http://www.articlesphere.com/Article/Real-Achievers/156975


Are You Fat on the Inside?

Are You Fat on the Inside?Are You Fat on the Inside? by by Sandra Prior

Crash dieters may be storing high levels of internal fat around vital organs. It�s a health risk, but there�s a solution.

Looking slim makes you feel good but it doesn�t mean you�re healthy. Skinny women, particularly those who have yo-yo dieted and don�t exercise, may actually have unhealthy levels of fat on the inside.

Using magnetic resonance imaging (MRI) scans, doctors have found dangerous internal fat in slim people, wrapped around the heart, liver, kidney and pancreas, and streaked through underused muscles. Fit but overweight people with high body mass index (BMI) might actually have less dangerous internal fat than their skinny counterparts. These thin-obese or thin-on-the-outside-fat-on-the-inside (TOFIs) can�t see their fat � they usually don�t know they have any. And even their tiny kilojoule intake is testament to the fact that dieting alone won�t shift it.

Crash and Burn

All these people walking around thinking they�re thin and healthy might be wrong. 40% of women have high levels of internal fat. Excess internal fat can lead to coronary heart disease, high blood pressure, type 2 diabetes, and many cancers � including breast and colon cancer.

Stored for a Reason

A woman who crash diets is more at risk, because she can end up with more internal fat than someone whose weight doesn�t fluctuate. Only a small amount of fat is lost from internal stores when you diet. But when you put the fat back on, it�s deposited in the abdominal area first. Starving your body can also eat into muscle, and, once you put the fat back on, the body doesn�t replace that muscle but stores surplus kilojoules as fat � unless you exercise.

For women there are two particularly dangerous times for loading on the internal fat; when they yo-yo diet in their teens, 20�s and early 30�s, and post-menopause, when oestrogen levels drop and fat is deposited internally and abdominally. The biggest risk factor seems to be lack of exercise � an apple shaped body is more dangerous than a pear shaped one.

Other Causes

Other lifestyle factors play a part, particularly smoking and alcohol, which lay down fat in the abdominal region. That may be why, as many women have drunk more over the past 50 years, our average waist size has increased by 15cm, compared with an increase of 4cm around the hips and bust. The kind of fat we eat is important, too; two people of the same weight and height can have vastly different levels of visceral fat because one eats high fat processed foods, while the other eats healthier unsaturated fats. Long term stress also plays a part, triggering high levels of cortisol, a hormone that seems to promote fat storage in the abdominal region. All these factors show that almost anyone can be a TOFI. Even those with a healthy BMI can have large quantities of internal fat.

Good Fat

But fat is not all that bad. Fat produces chemicals, hormones and proteins, and affects every single aspect of the body and brain, two thirds which is made up of fat. This includes fertility, mood changes, our ability to think clearly and our immune response, which is why being too thin might actually make you less sharp, as well as unhappy and unhealthy.

Visceral fat is different from the dimpled, subcutaneous fat that lies beneath the skin, called cellulite. All fat is metabolically active, full of blood vessels and secreting hormones and proteins, which form part of the body�s metabolism. But visceral fat is more active than external fat and more dangerous to your health, because of its position in the body. Internal fat seems to affect glucose levels � and that has major health implications, triggering type 2 diabetes and other chronic health problems.

The Big Shift

Thin or overweight, once you�ve got internal fat, is it possible to lose or shift it to a less dangerous site? Yes, with regular exercise. Thirty minutes of daily aerobic exercise is a good start, then build up gradually. The more active you can be each day, the better.

Experts say that combining a healthy diet with increased exercise is the best way to lose or keep off internal fat.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Article Source: http://www.articlesphere.com/Article/Are-You-Fat-on-the-Inside-/154816


Getting Exercise In While Being A Mom

Getting Exercise In While Being A MomGetting Exercise In While Being A Mom by by Jill Smi

Many women have an extra challenge when dieting - Motherhood. A trip to the gym is out of the question with soccer practice and dance class to attend. But there is a way to fit exercise into your motherhood routine. Many women have an extra challenge when dieting - Motherhood. A trip to the gym is out of the question with soccer practice and dance class to attend. But there has to be a way to fit exercise into your motherhood routine if you want to lose weight, without losing your sanity. Below you'll find some suggestions for calorie burning activities real moms can do to fit exercise into their lives.

Hit The Road

Once the school age kids have hit the bus, take a brisk walk for an hour. If you need to, bring your child along in a stroller. Pushing the stroller while taking a brisk walk will actually increase the calories burned, not to mention that your child would probably enjoy it.

Exercise Videos

When the younger kids go down for a nap, pop Barney out of the VCR and insert an aerobics or workout video. You can also try getting your kids involved. At a young age, kids are usually willing to do anything that mom finds interesting. If you have a step workout video, try setting your child up with their own step (child -sized of course) so they can do it with you.

Cut The Grass

Mowing your lawn with a non-riding mower can help you burn quite a few calories. If you normally pay a service to mow your lawn, try cutting back the frequency that they come to every other time, and pick up the extra mowing yourself. Raking your lawn is also a source of a good work out. Not only will you be exercising, but you'll have a beautiful lawn as a bonus.

Get Your Dancing Shoes

Dancing is a great way to burn some calories. Pop in your favorite CD at home and dance with your kids for an hour. A night of dancing out with your spouse or partner could be a great source of exercise as well as a much needed stress reliever.

General Housework

Moderate everyday housework can also become a part of your official exercise program. Vacuuming, mopping and many other household chores burn calories.

The Bottom Line

The bottom line is that everyone, including at home mothers, can find a way to fit exercise into their daily routine. If you want to know how many calories you could be burning with some of these activities, check out this Calorie Counter Calculator to find out exactly how many calories you are burning during your normal at home routine, and how many more you could be burning by adding some of the activities above to your day.

Visit the Health And Nutrition website to learn about being anemic and anemia and pregnancy.

Article Source: http://www.articlesphere.com/Article/Getting-Exercise-In-While-Being-A-Mom/182350


Taking a Trip to Michigan for a Great Bass Fishing Experience

Taking a Trip to Michigan for a Great Bass Fishing ExperienceTaking a Trip to Michigan for a Great Bass Fishing Experience by by Jillian Smith

Michigan, the metro Detroit area, is a surprising location for great bass fishing trips. While many fishermen would not think to take a bass fishing expedition to the state of Michigan, there are several great areas for fine bass fishing. Lake St. Clair, Lake Erie, Saginaw Bay, and several inland lakes offer some of the best small mouth bass fishing anywhere. Fishing in Michigan takes place from April through December and the seasons provide different kinds fishing opportunities.

Bass fishing trips from early spring through the spawn are usually very productive. There is exciting fishing at this time of year. Many fish are visible, and they are interested in fishing baits like the super flukes and spinner baits. With these baits, it is a prime time to catch fish. The spring weather makes it a great destination for enjoyable fishing.

Fish are generally found in deeper water as the fish settle into their summer routines. By mid summer they are schooled and feeding heavily. Your bass fishing trips at this time of year can yield twenty five to forty fish per day. The average fish weighs almost seven pounds.

During fall, small mouth bass start feeding aggressively. They are best found in the shallows. Some of the biggest fish of the year can be caught as the ice over approaches because this is when fish are looking to feed. There is a benefit to scheduling bass fishing trips at this time of year in Michigan, because there is little boat traffic. You have most of the fishing areas to yourself. However, cold weather gear is necessary for these trips, and may deter fishermen who aren't accustomed to cold water fishing. It can be a frigid experience in Michigan during the winter season because of the winds and temperatures.

Bass fishing trips are available for different bodies of water throughout Michigan, particularly for small mouth bass. The Grand Traverse Bay, Thunder Bay, Bay De Noc and countless other Great Lakes Ports offer often untouched fishing opportunities. Also for small mouth fishing Michigan has top-notch inland lakes.

The Detroit River also offers opportunities for walleye fishing in addition to bass fishing. This is where fish in massive numbers migrate up the Detroit River from Lake Erie in the spring.

For the white bass fishing the best time period to go is May through mid June on Lakes Erie and St. Clair. This is also a great time for top water bass fishing opportunities. At this time is where spawning white bass are making their way up the river. These fish are eager to bite at anything resembling a minnow so this makes fishing simple and easy during this time.

To read about kitten eye infection and scratched eye, visit the Eye Check Up site.

Article Source: http://www.articlesphere.com/Article/Taking-a-Trip-to-Michigan-for-a-Great-Bass-Fishing-Experience/199603


Dress Slimmer for the Summer

Dress Slimmer for the SummerDress Slimmer for the Summer by by Sharon Clara

Summer is coming up. It is a season that people will spend more time outdoors during such as travelling to the beach and picnic with friends or families. There are many interesting parties will occur in summer.

Lots of girls try to lose weight before summer comes so as to look much beautiful or slimmer in summer dress. However, losing weight is really a tough thing. Though more and more people agree that confidence will make them look much more beautiful, jimpness is still part of a woman's life.

Then, why not try to dress slimmer before you can lose your weight successfully?

Actually, dressing slimmer can be much simple that you can think of from choosing a dress or top in a V-neck, three-quarter sleeve combo rather than a scoop-neck and cap-sleeves to just teaming a pair of high-hell black pumps with black opaque tights to give the appearance of longer legs. The perfect appearance will add to your confidence.

Well, now let's see how to dress slimmer.

1. Longer legs
For longer legs, match hosiery with shoes to give you that lean, continuous line. For summer, tanned legs and nude shoes have the same effect. Metallic-colored footwear also has slimming properties, more so than classic black. The style is also important. Rounded toes can make feet look wider, thick ankle straps have the effect of making legs look chunkier.

The length of a dress or skirt is critical is you want to slimline your legs and give extra height. The most flattering length for a hemline is just on, or just-above the knee. Try it and see! Calf length hemlines can make you look dumpy, and high heels are a must in this case. Besides that, high-length skirts and dresses are a danger zone if you have less than perfect legs.

2. For pants and trousers
When it comes to jeans, to create an illusion of a slimmer derriere then search for a style which offers pockets placed high on the behind. Clever stitching (as in Levi's V-shaped stitching on its 501's) create an optical illusion of slimming down the bum.

Jeans and trousers should actually fit comfortably, rather than be tight. This means buying a size that actually fits on your waist, rather than creating a muffin top. The height of the waistband can make a huge difference. Avoid low-cut hipsters if you have a bit of a tum and go for high-waisted styles, which hold in the stomach.

3. Find the suitable underwear
Get professionally fitted for a bra. Around 85% of women are wearing the wrong bra size. The right bra (size and style) can take not only pounds off, but years off you too. The most common mistake is to wear a bra that is actually too big in the bandwidth and too small in the cup.

For big-busted women, then a dress or top with a V-neck has miracle slimming properties, especially when paired with just-above, or below-the-elbow sleeves. Forget polo necks, round necks and boat necks; these only serve to make your bust look heavier and can give you that uniboob look. Caps sleeves can accentuate flabby and chunky arms.

4. Colors
Wear colors that actually flatter your skintone and will consequently have a slimming effect. Some of this season's blush, salmon and honey tones can make skin look sallow and does nothing for streamlining the silhouette. If you thought you couldn't wear blue then spring and fall's new take on teal is extremely flattering and slimming. Also spring's new neutral, charcoal gray is a good alternative to black.

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Article Source: http://www.articlesphere.com/Article/Dress-Slimmer-for-the-Summer/227120


Understanding The Risk Factors of Cardiovascular Disease

Understanding The Risk Factors of Cardiovascular Disease

Understanding The Risk Factors of Cardiovascular Disease
By Juanita Swindell

When it comes to cardiovascular disease or CVD, there are two types of risk factors - those you can control and those you cannot. Knowing the different risk factors, both controllable and uncontrollable can help you take proper steps to stay healthy and keep problems at bay.

Factors You Can Control

Hypertension

Hypertension or high blood pressure is the leading cause of premature death due to cardiovascular disease. The high pressure overworks and weakens the heart muscles, resulting in cardiovascular problems. Those who have hypertension are also more likely to develop other complications.

Diabetes

Diabetes or high blood sugar increases the risk of cardiovascular problems about 2 to 3 times. The higher the sugar levels, the higher the risk. Unfortunately, diabetes is often diagnosed too late, resulting in serious complications such as strokes, blindness, amputations and CVD.

Sedentary Lifestyle

Leading a sedentary lifestyle is the 4th leading risk factor for cardiovascular disease. Insufficient physical activity can put you at higher risk for hypertension, diabetes and obesity, all of which are precursors for CVD. Engaging in at least 30 minutes of moderate intensity activity 3-4 times a week can lower your risk significantly.

Obesity

People who are overweight usually also have high blood sugar, high blood pressure and glucose intolerance. All of these conditions put considerable pressure on the arteries and heart muscles, resulting in cardiovascular disease.

High Cholesterol

Statistics indicate that high cholesterol is responsible for about 1/3rd ischaemic heart disease globally. When your cholesterol level is high, fatty deposits form within the blood vessels. These fatty deposits narrow the diameter of the blood vessels, obstructing the free flow of blood to the heart. This insufficient blood flow weakens and damages the cardiovascular muscles increasing the risk of stroke.

Using Tobacco

Smoking or ingesting tobacco hardens the arteries and obstructs blood flow to the heart. As much as 10 % of all related problems are related to tobacco use, especially smoking. Some studies have shown that the risk reduces significantly within 2 years of abstaining from tobacco use.

Unhealthy Diet

What you eat plays a huge role in leading to cardiovascular disease or protecting you from it. Consuming too much salt, processed foods or saturated fats and not enough vegetables, fruit and fish are detrimental to the health of your heart. A healthy diet consisting mainly of vegetables, fruit and fish reduces the risk of diabetes, high blood pressure and obesity, which in turn reduces the risk of related disease.

Uncontrollable Risk Factors

Age, gender and family history are the three uncontrollable risk factors for CVD. While the factors themselves cannot be controlled, going for regular checkups is necessary so that proper precautionary measures can be put in place.

The doctors at Trinity Medical Group have had several years experience with diagnosing and treating cardiovascular disease. If you have any of the risk factors, don't wait till it's too late. Call Trinity Medical and make an appointment today. Also check out our new Blog Post on Symptoms of Cardiovascular Disease.

Article Source: http://EzineArticles.com/expert/Juanita_Swindell/682332
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How To Avoid Salad Dressing Sabotage

How To Avoid Salad Dressing SabotageHow To Avoid Salad Dressing Sabotage by by Emily Morris

Are salad dressings secretly sabotaging your diet?
If you are trying to lose weight, maintain a healthy weight, or just improve your over-all health, everyone knows that eating more vegetables is a great way to go. They're low or no-sugar, loaded with vitamins and minerals as well as a myriad of other healthy nutrients. Salads can be a great way to get more servings of vegetables into your lifestyle, but they can also be packed with hidden calories. If you eat restaurant salads, they may taste great, but they almost never use low-fat ingredients. (After all, rich creams and oils make them taste so good, you'll want to come back and spend again!)
Would you be tempted to select any of the following at a restaurant, or make it at home?

Chicken Ranch Taco Salad - 960 calories and 57 grams of fat
That's over half your daily fat requirement, and nearly half your day's calories all in one salad
Crispy Calamari and Veggies - 1,520 calories and 98 grams of fat
That's over your daily fat requirement in just 1 appetizer and well over half your calories for the day
A triple whopper at Burger King only has 1130 calories...
Southern Fried Chicken Salad- 1,100 calories and 68 grams of fat
Better not eat any more fat grams that day...

Most of those are getting the extra calories from the creamy dressings and fried meat that's added on. However, using less tasty 'lite' dressings and just skipping salads all-together isn't a great idea. Crisp raw vegetables in tasty dressings or dips are fantastic for health. Substituting grilled meat for fried is also a tasty choice. Some dressings even help you absorb important nutrients.

For example, citrus based dressings, or salads with high vitamin-c ingredients can help you absorb the iron in leafy green vegetables. The healthy fats found in olive oil, chia seeds, avocados, nuts and some fish will help you absorb much more lycopene from tomatoes (and other red vegetables), lutein in green peppers (and other greens), and carotenoids in carrots (and many other brightly colored vegetables). They key to unlocking these healthy phytonutrients and anti-oxidants is eating the foods together. Ohio State University did a study which proved greater absorption of nutrients could be achieved when people added a healthy fat to their salad.
Ready to try something fresh and new?
This vinaigrette tastes fantastic on spinach and strawberry salad. Baby spinach leaves have a very mild flavor, and fresh strawberries are an unusual and refreshing addition.

Chia Strawberry Spinach Salad Dressing
¼ cup extra virgin olive oil
2 tbsp sugar
2 tbsp apple cider vinegar
1 tbsp dry chia seed
1 dash Worcestershire sauce
1 dash paprika

In a measuring cup, simply mix together all ingredients. The seeds won't hydrate in the oil, but they'll cling among the salad ingredients. This dressing will separate into two layers if left alone, so always shake before use. You don't have to use it only on spinach strawberry salad, you can try it over your favorite greens.

Still want a creamy dressing, but don't want the calories? This dressing is thick and creamy, but has ZERO milk products of any kind. It's perfect for anyone who is lactose intolerant. This zesty dressing will amaze your guests as you serve it as a dip or over your favorite greens. They'll never guess that the tasty, creamy base is really...beans!

Creamy Cilantro Vinaigrette:

1 can cannellini beans
¼ cup lime juice
¼ cup canned green chili peppers
¼ cup hot (not boiling) water
¼ cup cilantro (chopped)
1 pinch red pepper flakes
1 tbsp extra virgin olive oil
2 tbsp chia seed gel
1 clove garlic
1 pinch sea salt

This dressing is also amazingly easy to make. Just rinse and drain the beans, chop the cilantro, dice the chili peppers and mince the garlic. Put all the ingredients into your food processor or blender and hit 'puree'. The dressing is finished when everything is smooth and creamy. You can use it for dipping, or add to your favorite salad mixture.

Why are there chia seeds in each of these dressings?
The chia seeds are an important part of the recipes because they not only help to mix and distribute the flavors, they also help you to feel full. The soluble fiber on the seeds' shell forms a gel when exposed to water. This allows them to absorb nine times their weight in zero calorie water. So while you're eating less calories, you're feeling full sooner when you add chia. It's that gelling action that allows them to help with flavor mixing, improving the taste of whatever you add them to.

The seeds themselves have no flavor at all, so you can freely add them to almost anything when you want a nutritional boost. They're packed with nutrients, such as more calcium (by weight) than milk, complete protein like in meat, and healthy omega-3 oils that are usually only found in fish. They're also an easy way to boost the fiber content of a meal without changing the taste.

When changing the taste of a meal is as easy as switching the dressing, you'll never get tired of healthy salads. Store-bought dressings may sit in the fridge for months, but when you make your own dressing, it's not only much fresher, free from chemicals and preservatives, it's also in portions you decide, so there's just enough for what you plan to eat. It may take a few minutes to whip up, but the myriad of possibilities and flavors are well worth the time. Plus, isn't increasing your health, and that of your family worth the extra five minutes to mix?

Try these dressings, and loads of other great recipes in our free Chia Cook Books ! Learn more about what chia seeds can do for you at MySeeds Chia Seeds Plus, don’t forget about free shipping to get you started quickly and easily!

Article Source: http://www.articlesphere.com/Article/How-To-Avoid-Salad-Dressing-Sabotage/232482