THE GUIDE TO YOGA
on the inside 5
Burning Fats-The Atkins Way
Lose Stomach Fat Tips
Weight Loss Is Not An Instant Process
Best Foods On How To Lose Weight Fast
The Difference Between Supplements And Diet Pills
Omega 3-Getting To The Heart Of Inflammation
Make It Easy To Diet
Selecting Accurate Pedometers Will Benefit All Walking Programs
3 Unconventional Ways to Get Flat Abs Best Fruits for Weight Loss
on the inside 17
Healthy Eating - Get In The Habit
Ten Extremely Beneficial Amino Acids
Is Losing Weight As Easy As Drinking The Right Tea?
Can Eating Fish Be Dangerous?
Soya Protein And Weight Loss
Energy Drink - Is It A Real Energizer?
The Top 5 Foods To Avoid And Why
Weight Loss Tips: Exercise Is Important
Sleep And Fitness - They Go Hand In Hand
Are All Calories The Same?
Turmeric Medical Benefits: Do You Know What You're Missing?
Health Habits: Supplement Your Brain
Working Towards Personal Health And Fitness
FROM THE EDITOR
Burning Fats Weight Loss Lose Stomach The Difference Between Best Foods Is Not On an To Lose Supplements and Diet Pills FatHow Tips Instant Weight Fast
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The good thing about seafood such as loss. deposited in your stomach. source such as lean meat or milk products that are is burned to extract energy fromomega the not food youwhich eat you by fishes, they have the 3 prepared fat is change in your mindset has low in fat. converting certain elements. of such A healthy for the body. The for long term journeys suchabsence as weight loss. may prompt the body Article Source: http://EzineArticles.com/6832497 Many of my articles talk about the dieting cycle.
Omega 3 - Getting To The Heart Of Inflammation When we think of inflammation, we generally tend to associate it with the pain and swelling after a sprain or injury. But inflammation is far more serious than that.
These inflammatory chemicals run around causing havoc - causing inflammation where there is no injury In fact inflammation is becoming one of the leading and this can harm us and even kill us if that causes of death and inflammation can be found in inflammation happens to manifest within the heart. virtually any part or organ of the body. In a study published in the "The Journal of Nutritional And although inflammation is an essential body Biochemistry", entitled "Mechanisms Underlying process which protects us from invading bacteria and Omega-3 PUFA Cardioprotective Effects"scientists viruses and also aids the healing process, showed that consumption of omega 3 provided inflammation which is out of control can, and will, kill benefits for both primary and secondary prevention of us. cardiovascular disease. So Why Is Inflammation Getting Out Of Control? Inflammation is caused by the body itself.
The study also suggested that omega 3s also inhibit inflammatory signals in the nervous system, reducing and regulating omega 6 fatty acids.
We produce inflammatory chemicals all the time. If we Why Has The Diet Changed And How Can We are injured or we catch a cold then these chemicals go Restore The Balance? to work to protect us against invasion and to heal the injured site. Our diets have changed drastically over the past 100 years or so. The body also produces anti-inflammatory chemicals which keep the inflammatory chemicals in check so The industrial age has brought with it fried foods, fast that they do not run rampant within the body. foods, refined sugars and flour and a host of other goodies. The body uses Omega 6 to produce inflammatory chemicals and omega 3 to produce anti-inflammatory Sources of omega 6 include baked goods, refined chemicals. sugars, flours, cooking oils, and most of those goodies we secretly look forward to but which we know are no So How Does Omega 3 Combat Heart good for us. Inflammation? The problem starts when we do not provide the body with enough omega 3 to keep the omega 6 in check.
Omega 3 on the other hand is essentially found in some nuts and flaxseed oil and fatty fish.
The good news is however that the industrial age also If we eat too much omega 6 and not enough omega 3, brought with it manufacturing and you can now buy a then the amount of inflammatory chemicals outweighs relatively cost effective omega 3 supplement to restore the amount of anti-inflammatory chemicals. the balance between omega 6 and omega 3. Omega 3 supplements made from Salmon and Tuna and manufactured in their natural triglyceride form will
Make It Easy to
Willpower is a finite, limited resource. It's controlled by the prefrontal cortex part of the brain that also has a lot on its plate to look after. Including, keeping you focused, problems solving and short-term memory. So when it comes to dieting it is easy to become overwhelmed as if we are tired or this part of us is taxed to the maximum, those easy comfort foods become irresistible, especially in the office environment. Thinking like an engineer for a second, if we are building a process we put multiple strategies in place to ensure that the process runs smoothly with minimal hiccups. We will refer to these as layers: Layer 1: Reduce the hunger signals It is easy to reduce the likelihood of reaching for a snack if you are already satiated. So ensure that you don't miss major meal breaks and drink lots of water. If you aren't hungry those sweet treats are so much easier to avoid. Layer 2: Make it easy to eat the right thing Stock your local areas with sensible snacks so if you do slip you won't fall far. A healthy snack plan such as small quantities of nuts can take the edge off cravings. If you are hungry and before you eat anything, drink a glass or two of water. Thirst is a hunger trigger signal and can fill the stomach so that your satiation level is reached earlier and you stop eating.
Layer 3: Listen to your body No matter what diet you take. Ensure that you listen to your body. Chances are that if you feel full at the conclusion of a meal 10 minutes later you will feel overfull. Use this to recognize and understand your body's signals. Remember that if you are no longer hungry. Stop eating! IF you are nearly full put down your fork and drink some water. This should top you up to completion without bloating. Your body has a complex set of hunger signals that can be tricked into being satisfied without resorting to high energy snacks. The desk job diet can help you to understand these signals and develop strategies to beat them. Layer 4: If you slip get back on the wagon Do you have smoker friends who say that they will quit smoking at some future date? I.e. New Years, birthdays, the day they start a new job. Inevitably the day roles around and they try for a bit and go right back to smoking. The secret to willpower is to keep trying. If you slip up, that's okay. Willpower is a muscle that needs to be exercised to grow. Every time to exercise it you get a little better at it. Layer 5: Distract Yourself: Folks who are better at resisting a temptation are often just better at getting their minds off of it. Some implications: Don't let yourself sit and wonder about how much you hate going for a run or how much you'd really love an ice cream. Walk away from trouble spots like bakery counters or vending machines! Have a favorite fantasy or visualization you can turn to for distraction when tempted to take the low road, The ole alcoholics axiom stands true too if you don't want to slip don't go where its slippery!
Selecting Accurate Pedometers Will Benefit
Walking is one of the most popular and healthy forms of exercise. Many experts recommend using pedometers, or step counters, to measure your progress and motivate you. Most experts, however, do not expand on that recommendation and assume you will find something that works for you. Finding the perfect pedometer is easy if you know how to evaluate the reliability, accuracy and convenience of the many pedometers available. These guidelines will help you make that decision. Reliability. Historically, step counters have been available for several hundred years. Thomas Jefferson introduced a mechanical model to America after his trip to France in the late eighteenth century. These early devices were noisy, error prone, spring activated or gravity dependent devices with very short lives. Many inexpensive pedometers still use these mechanisms. Fortunately, the digital age has produced a new generation of pedometers that use silent piezoelectric sensors. These sensors function very much like the biologic sensors found within the bones, tendons and collagen of your own body. They respond to movement as well as to the speed of movement and are sometimes called accelerometers for these reasons. These precision sensors disregard false movements, such as shifting your weight between your feet, from actual steps. Most importantly, because they are activated by movement instead of gravity, piezoelectric pedometers function effectively for walkers of all ages, abilities and body builds. Accuracy. By design, piezoelectric pedometers are incredibly accurate. However, this technology is of limited benefit if you cannot change the factory settings to your own personal values. In other words, the use of the manufacturer's default settings will result in estimates not measurements. For example, you must be able to enter your stride length and weight. Stride length is dependent upon your height, your gait and your speed. Your stride length multiplied by the number of steps taken equals your distance traveled. You must also be able to input your weight or you will not be able to measure the actual calories you used during your walk. Better pedometers allow you to program this personal information so you can determine your individual distance and calorie measurements.
Convenience. Ergonomic, durable pedometers are a pleasure to wear and use. Screens that are easy to read in both bright and low light conditions mean you do not need to stop walking to check your progress. An integrated clock with a stopwatch simplifies workouts since you have less equipment to wear. Another useful feature is a backup function that retains cumulative steps, distance and calories until you decide to zero out the values. This is very helpful for recording your progress. Research indicates that if you add many more options than these, the pedometers become unwieldy and begin to lose accuracy. Walking is a natural, comfortable and effective way to increase your fitness level. Technological innovations have made accurate and affordable pedometers a useful addition to any walking program. Knowing how to evaluate a pedometer is the first step on the path to a more active lifestyle. You can purchase programmable piezoelectric pedometers for less than the cost of a good pair of walking shoes. This investment in your health will yield excellent returns for many years.
ARE YOU ALWAYS STRUGGLING TO FIND WAYS TO GET FLAT ABS? IF YES, YOU ARE NOT ALONE.
3 Unconventional Ways to Get Flat Abs As a fitness professional, I hear the question of how to get flat abs all the time. It's one of our most desired goals when it comes to fitness and health. We have the right to want to get those nice abs, everybody does. The cool thing is, we all have a nice set of abs sitting under the belly fat we carry. I'm going to share with you three ways to get flat abs. These techniques work if you apply them. Remember, you will achieve your goals if you have an action plan and take the action from that plan. The first way to get flat abs is to start doing fat burning cardio. How do you do fat burning cardio you may ask. You want to work on getting your heart rate up to about 60 percent maximum and maintain that rate. Just a nice long cardio session at a lower spiked heart rate will burn fat, especially around your mid section. The second way to get flatten your belly is to start eating fats! Yes, I said it, eat fats. I do not mean the fast food foods, but the healthy fats. What do you mean healthy fats you may ask? I mean Omega 3,6,9s. You can find these fats in fresh fish, avocados, almonds or Omega supplements like flax seed oil and fish oil.
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The third way to get to get a flat stomach is to start cutting out acidic foods from you diet. Some studies have shown that acidic foods cause you to gain fat. The studies have shown that fat is an acid buffer and protects your body from the harmful acids from the foods. Start eating alkaline rich foods like cucumbers, avocados and fresh spinach. Raw foods that are green are usually alkaline. Acidic foods are foods like soda, candy, hamburgers, coffee, sugary drinks and pasta just to name a few. You want to balance your body's pH and by doing that you should see the fat melt. I try to keep my diet about 75 percent alkaline and 25 percent non alkaline foods and tend to see awesome results from that balance. Remember, these are just studies, but I have seen awesome results with my clients, myself and have read a lot of great stories on others who live a mostly alkaline lifestyle. So when it comes to ways to get flat abs there are a lot out there. Take the baby step approach when working towards your goals, do not overwhelm yourself. The main thing is to keep this process simple and try not to get confused with the hype on ways to get flat abs.
Best Fruits for Weight Loss Getting fit and healthy is difficult for people who live unhealthy lifestyles and are therefore over weight. Losing weight isn't just a matter of eating healthily, it's a matter of breaking the habits of a lifetime. People who normally eat fatty foods often say they don't like more healthier foods because they don't taste nice or they aren't used to them. Well you don't need to overhaul your diet to start losing weight, sometimes it is just tiny changes that will have dramatic effects. Changes such as adding a few foods to your diet, and also taking away a few foods, just as long as you are adding and taking away the right foods. One of the best types of food to add to your diet are fruits, the best two fruits are bananas and apples. They are extremely versatile fruits, that can eaten alone raw or used in a variety of different ways. There's nothing easier than simply grabbing a raw banana or apple and putting it in your pocket or in your bag. It's a great source of energy, it's healthy, it's cheap and it won't have a harmful effect on your body. You couldn't do that with a plate of chips or a cheeseburger. If you're not the sort of person who likes to eat bananas or apples raw then you can simply add them to existing meals, it really isn't as hard as it sounds. If you're a fan of cereals in the morning or any time of the day, then why not chop up a banana, apple or both and then add it to your cereal?
It makes it much healthier, it will fill you up more so you'll less inclined to snack and you might even enjoy it more. If nothing of things apply to you then at least it's a great way to boost your five a day. Another great way to enjoy fruits without eating them raw is to include them in smoothies or juices. Smoothies and juices are extremely popular because they blend in lots of things, so if you don't particularly like the taste of one element then the taste won't be too strong, as it will be mixed will lots of other things. Try mixing bananas and apples with milk, yoghurt, honey or even different flavours of jam. It's a great way to refresh, start the say or just relax.
Healthy Eating Get in the Habit
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Ten Extremely Beneficial Amino Acids Amino acids are essential for all organs, systems, and functions of the body to thrive. Some benefits of amino acids include increased stamina, muscular growth and faster recovery, reduce mental fatigue, and overall increased bodily function. There are however 10 amino acids that have been clinically shown to be extremely beneficial to one's health and physical performance. Arginine Research has shown that this amino acid promotes wound healing, liver regeneration, the release of growth hormone, and overall improved immune functionality. Some studies also suggest that arginine promotes the production of nitric oxide in the blood but has not been completely validated. Glucosamine
Leucine Glucosamine may be useful in treating conditions such as osteoarthritis or degenerative joint disease. This assumption is made due to the fact that Leucine has been shown to enhance muscle recovery, skin connective tissue is largely composed of the amino acid glucosamine. production, and bone density. In fact, many individuals who Studies have also shown that glucosamine may have a protective effect have recently have had a surgical procedure done, are against joint damage as well. recommended to take leucine to lower blood sugar levels and increase growth hormone production. Glycine Proline Glycine has been shown to play an essential role in maintaining a healthy prostate because it helps trigger the release of oxygen as well as providing Proline has been shown to improve the texture the skin and the required nutrients to support a strong immune system. It is also increase joint and tendon functionality. When taken with required by the body to support the central nervous system. vitamin C, this amino acid is far more beneficial and helps to strengthen the heart muscles. Alanine Tyrosine Alanine plays an important role in providing a source of energy for muscle tissue, the central nervous system, and the brain. It also helps metabolize Tyrosine has been shown to be used to produce thyroxin (a sugars and organic acids helping to stabilize blood glucose levels. major hormone), which helps to regulate growth, skin and mental health, and metabolic rate. This amino acid has also Serine been shown to help treat anxiety, headaches, and certain allergies. Serine is essential for the breakdown of fats and fatty acids, muscle growth, and proper immune function; although, too much serine may Histidine suppress the immune system. Taurine
Studies show that this amino acid may be helpful in treating rheumatoid arthritis, anemia, ulcers, and allergies.
Supplementing with taurine has been shown to improve cardiac and Eating a moderately healthy diet will provide many the amino respiratory function in those who have congestive heart failure. This may acids you need, but it is always beneficial to supplement with be a result of taurine functioning in the brain and heart tissue to help some amino acids specific to one's needs. stabilize cell membranes.
Is Losing Weight As Easy As Drinking The Right Tea? There are a bunch of green tea sales pages online that would have you believe that this statement is true. Is it? What does your common sense tell you? A compound in green tea is said to speed up your metabolism, but is it enough for you to keep your same eating habits and still lose weight? Let's take a closer look at this tea. Article Source: http://EzineArticles.com/6825969
Epigallocatechin gallate (EGCG) Um, epi-what? EGCG is the compound in green tea that is reported to have an effect on the metabolism. This is why drinking the tea is supposed to aid in weight loss. The problem is that the effect is so minute that it would take a LOT of tea to have any visible effect. Should I just drink a lot of green tea then? The problem with too much tea, is that too much of anything isn't good. Green tea contains caffeine (about 1/3 as much as coffee). Caffeine can be addicting and too much can cause adverse health effects (heart rate, calcium imbalance, behavioral effects, sleep disorders etc). Not only that but tea also contains fluoride and aluminum, which are toxic. I thought green tea had other health benefits, you're saying too much is toxic? Repeat: Too much of a good thing is not a good thing! Don't OD on tea because it has advertised health benefits. A lot of the studies that are done on green tea, are actually done using isolated compounds from the tea, not the tea itself. That's not to say that it doesn't have some beneficial compounds in it. In fact some sources report it has higher levels of flavenoids (antioxidants) than some fruits and vegetables. The take home message? Drinking a cup or two a day is not going to hurt you, but it's probably not going to work miracles on you either. My friend told me about green tea extract, is that better? When you take an extract, you are just taking a concentrated form of whatever the original product was. So you are going to get the good stuff and the bad stuff too. There are reports that the extract can help things like cholesterol and increase the rate of fat burning. I'm not going to recommend against it, but use it responsibly. Green tea is definitely not bad for you, but it's the salespeople that have taken it a bit out of proportion; it is not a miracle cure-all. Enjoy a cup at breakfast or mid-day, but don't drink it before bed or you might be up all night contemplating the meaning of life. If you are serious about losing weight, accept that your dietary habits are going to have to change. It's going to take a bit of effort on your part, and that's OK!
CAN EATING FISH BE DANGEROUS? We know that fish contain mercury that affects the nervous system -- that's the bad side. On the good side, experts say that fish is rich in essential fatty acid content, which protects our brain. Find out what quantity does not harm your health! Too large of doses of mercury is toxic to the brain, heart and nervous system. In particular, pregnant or nursing women should be very careful about eating fish, because mercury prevents fetal neurological development.
Warning to pregnant women and young children
On the other hand, numerous studies talk about high content of omega-3 fatty acids found in fish and meat that help develop the brain, improve memory, protect the heart, the fight against rheumatoid arthritis and cancer. Therefore, experts have concluded that it is not recommended to give up all types of fish, but only to those that contain large amounts of mercury or other contaminants.
Evidence indicates that if a woman has a balanced diet in omega 3 fatty acids before becoming pregnant and during pregnancy, fetal brain develops better and has a low risk of suffering from postpartum depression, and heart and bones develop in harmony.
At least two servings per week --- that is both the World Health Organization's recommendation and the Food and Drug Administration (FDA). The Food and Drug Administration (FDA) has set safety recommendations on fish consumption. According to these indications, it is recommended not to exceed 340 grams of fish per week, but depending on the weight of each of us is likely that this amount be slightly lower or higher. Also, the American Heart Association says healthy adults can safely consume up to 400 grams of fish weekly.
Both pregnant women and children are more susceptible to the toxic effects of mercury, so it is important to have a moderate consumption of less contaminated fish species.
If you are pregnant, avoid eating the following fish that are high in mercury: * Shark; * Swordfish; * Royal mackerel; * Tile fish; * Tuna; * Greenland; * Pike. Experts' advice 1. Choose fish species high in omega 3 fatty acids and low in contaminants. The best sources are salmon (wild, would be preferable), mackerel (mackerel but not royal), herring, sardines, mussels, oysters, anchovies and trout; 2. Eat a variety of fish species not limit yourself to one; 3. You can choose canned light instead of white tuna that contains three times more mercury While the 'mercury' sounds scary, if done correctly, you can still partake in eating fish!
Soya Protein and
Soya protein is not only a low fat, low Carbohydrate source of whole protein but may also promotes weight loss when compared with other protein sources.
In a double blind trial by Professor Forsythe WA named Soy Protein, thyroid regulation and cholesterol metabolism. In the trial some Soya products, which include Soya protein isolate, had a positive effect of the thyroid and therefore increasing the metabolic rate in the participants taking the product, whereas no change was found in the group taking the placebo. In another study weight loss Adviser Dr. Steven Heymsfield took 40 people and 50% went on a low calorie diet and 50% supplemented with Soya protein shakes, and at the end of the trail the 20 participants taking the Soya Protein Shakes had lost more weight than those on the calorie controlled diet. This quite an amazing find as despite on part of the trial following what is classically the way to lose weight, the ones who simply took soya powder shakes lost more weight. Other trials such as the one run by Tulane University School of Public Health showed other benefits of adding soya protein to the diet such as stroke risk reduction and blood pressure lowering qualities. This generally shows how effective and healthy soya can be. From weight loss to stroke reduction, soya seems to be a great addition to the diet.
Countries that have historically had soya as part of their diet have higher life expectancies than those that don't, for example Japan and China. Japan has a higher life expectancy than both the United States of America and the United Kingdom. There are a number of factors that can control this, and one single product cannot be responsible for an entire nation, but diet can hold a major factor in determining life expectancy. Protein has been viewed for many years as a good source of energy for those who want to lose or maintain weight especially when training. There are three main reasons for this; one being that Protein is the slowest digesting of all sources of calories, therefore does not cause a spike in glucose and takes more calories to digest. Two, protein has a stimulatory effect on the thyroid and three, protein helps stop muscle catabolism caused by the body breaking down muscle to be used as fuel during exercise. So supplementing with extra protein can help lose weight and if that protein is soya protein there is evidence that this will help even more.
Energy Drink - Is It a Real Energizer? People often rely on food, drink and medicines to increase the level of energy or stamina in body. Studying at night to do well in exams next day or working overnight to prepare presentation for office meeting- for all reasons, energy drinks have become a quick means to revitalize body. Available in various flavors, many youngsters prefer to have them for to give fast relief to body and mind. Any energy drink contains stimulants and minerals that help in replenishment of lost energy while on work. When four or five gulps flow down the throat, there is fast recharge of energy. Stimulants like caffeine, minerals like calcium and phosphorus and vitamins with added amounts of sugar and herbs make it a rich combination drink. One of the effective stimulants used is caffeine which is at least three times more than what is used in cola or a regular cup of coffee or tea. Glucose is used as a sweetener to increase the level of energy and reduce tiredness. Few brands often use ginseng as stimulant. However, such drinks have now become a source of addiction like narcotics. Even on small loss of stamina, people have made them a part of their diet. Having excess cans of energy drinks can cause multiple health problems. Nervousness, irritation, dyspepsia, abnormal heart beats and excessive urination along with convulsions can make a man a complete slave of medicines.
A mixture of alcohol and drinks can either cause severe depression or severe dehydration. In young kids, these drinks might cause nausea, vomiting and restlessness. Young kids and children are prohibited from drinking because of its stimulant nature. Elders and people having history of enzymes or kidney problems should also stay away from it. The people suffering from heart ailments, hypertension, diabetes and obesity are also advised against having it. It is also important to use branded drinks only as far as possible. There have been cases where local or country made drinks have proved disaster to human body. Such drinks often contain contaminants and low quality ingredients that damage the internal structure of human body. Energy drinks are often believed to be easy way out for freeing body from exhaustion. Making excessive use of drinks is very harmful as it's likely that they disturb the natural tolerance level of human body. The level of sustaining any type of mental or physical stress gets reduced making user more lethargic. For rejuvenation, a gulp becomes a necessity.
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There are many temptations all around us with food being one of the guiltiest! In today's society we are surrounded by foods packed with salt, sugar and fat that are often processed to breaking point. "Guilty pleasures" is a term often used and for the following 5 foods they have all been summoned to the identity parade we are going to be looking at here.
The Top 5 Foods to Avoid and Why Food number one please identify yourself! Doughnuts
Being dipped in batter and fried is bad enough but when you have a food that is already high in sugar and fat content then that makes it a triple whammy!
these fellows are covered in sugar to start and some even have jam Be wary of fruits served up like this too as they are likely to be covered in crammed into them, again more sugar content. The refined sugar is sugary syrup first like a 'banana fritter'. fried in refined oil to add to the mixture. Stop playing with the free toy food number four and step forward! They upset your blood sugar balance by giving you a quick high followed by a low, purely down to the vast amount of sugar in such a Chicken nuggets short space of time. The doughnut also has an addictive quality that makes it just that much harder to resist. That is one of the reasons why The bastion of the fast food restaurant - the humble yet sneaky chicken nugget! they are sold quite often in a box of 6 or more! Ok food number two please step forward Processed meats You are charged with being an "unhealthy mystery".
This little chap only has a small percentage of content (and most of that is bulked up with a sawdust type filling) because most of it is the outer casing and to top it off it is usually fried too - the smaller surface area that the nugget has, enables it to soak up more fat per nugget, than say just one large chicken fillet. Making it a particularly unhealthy choice of chicken.
Only the few people actually know what is contained within these meats and they have probably been sworn to secrecy! The meats that Last but not least, please step forward number five come from a can and are unrecognizable (most if not all!) are not going to be great for your body - just think about all the processing Pork scratchings changes that they have gone through in order to look that way in the Whether you like pork or not, pork scratchings can be very tempting! first place! Try to steer clear or cut down on sausages and salamis too - in Heavy, very very hard, fatty, deep fried and doused in salt - need I say particular cheap versions as these contain all the unwanted bits that more! have been mixed up with salt and fat too - imagine all the heads, legs, Ask people in a dentist's waiting room what caused them to make a visit toes and 'other bits' contained within! and you may just find some pork scratching victims there! It's your turn food number three So there you have it 5 suspects have been identified and their individual cases put forward for you to determine the outcome. Fried desserts On the night of.....You were seen being consumed by........ Well it says The choice is yours. it all in the name really! Trying to make the World a better place and taking responsibility. An optimist. Positive thinking.
Weight Loss Tips: Exercise Is Important This is one of those weight loss tips that everybody knows about but which they tend to forget when they are trying to actually lose weight; however, if you are going to be successful with any weight loss program you are going to have to include exercise as part of your routine. Combined with proper eating habits exercise can be more effective than any of the fast weight loss diets that are on the market and can help you to shed the pounds quickly.
While exercise is important for weight loss it is important that you keep in mind that it has to be done in conjunction with proper diet. There are a lot of people who hate to diet so they try to lose the pounds with just exercise; this rarely works. Again it comes down to burning more calories than you eat, if you have poor eating habits it is very hard to burn enough calories with exercise to offset this. A combination of diet and exercise both done in moderation so that you The reason that you need to include exercise in your can stick with them for the long term is the best way weight loss plan is that it will increase the number of to lose weight. calories that you burn. There is no great mystery to These are just a few of the many weight loss tips that losing weight, despite what some of the experts you can use to help you shed the pounds. If you want hawking diet plans may tell you. Losing weight is to take the weight off quickly then it is important that simply about expending more calories than you you learn how to use fast weight loss diets in the consume, since exercise increases the number of proper way so that you can get the maximum benefit calories that you burn it will make weight loss easier. out of them It will also make it much easier to stick to your diet since it won't have to be as restrictive if you are burning more calories. Knowing that we need to exercise to lose weight is all well and good but it still leaves the question of what kind of exercise? The answer is it doesn't matter. This is another area where the people selling weight loss tips and other diet programs make things seem a lot more complicated than it needs to be. Certainly there are some exercises that will burn more calories than others, it shouldn't be too hard to figure out which they are, it's the ones that make you work the hardest. However it really doesn't matter what you do as long as you are active and moving you are burning calories. The best exercise is the one that you enjoy enough to keep doing.
SLEEP AND FITNESS - THEY GO HAND IN HAND
Most often individuals that are on an exercise program will pay a great deal of attention to the type of exercise regime that they are going to follow. They do a great deal of planning and tracking of their results. What many of them tend to forget is that sleep is also a very important part of fitness. Just as important in fact as If you are having problems, sleeping it is a good the diet. idea to try to identify what the issues are. Perhaps too close to goingthat to To begin with, you you are are snacking going to need the energy bed. demands. Alternatively, youaremay be taking caffeine exercises If you exercising because of such as coffee or chocolate which could be one being overweight than there is a much higher risk of of the for your difficulty for reasons you because of sleeplessness. the extra weight and your energy level is insufficient. This is where having You really need to determine just how much adequate sleep is beneficial to you. sleep you need. If you are waking up in the exhausted as if you really haven't Whenmorning you arefeeling tired you are lacking energy and then had much sleep then you need to consider a combined with the extra weight you are just couple ofthe things. One The did risk you here go toisbed compounding problem. thatearly you enough and get enough hours of rest. are not going to be able to put the effort into your Alternatively, there possibility yourtosleep exercise program tois get theabest of whatthat it has offer was broken during the evening? It is important you. that you identify what the problem is. Another problem that you will run into is because of the Ideally, should a good physical fatigue that is you coming fromalso your have exercise you are most checkup to ensure that your tiredness is not likely going to give up after a short period. As you coming fromexercise, something that is unrelated to your lack progress in your keep a close watch on sleep You or overweight set sleep of routine. are going to issues. find thatIfin you time can you are of going to bed at the same goingyourself to sleep afarpattern better and get more benefit from the night at the same sleep time that every you do getand andrising you are going to time find your that body will adjust to thissignificantly. and usually will conform your energy level increases much easier to following good sleep patterns.
ARE ALL CALORIES THE SAME? But if that food doesn't add anything back to your body, then it leaves you in a state of having less nutrition than you did before you ate it. On the contrary, fresh organic whole foods are loaded with nutrients. Often times they are also loaded with the enzymes that your body uses to digest that particular food. Many people focus mostly on calorie counting when they are trying to lose weight. But the fact is that focusing too much on that single aspect of nutrition can do more harm than good. Why? Because not all calories are created equal. Now, in the literal sense, a calorie is just a measurement of energy. So yes, a calorie is a calorie. Our bodies use the energy that is stored in those calories to perform vital functions. And an excess of calories that we don't use gets stored as fat. So yes, it is important to be aware of the calorie content to some degree. But it becomes less and less important as the quality of the food we are eating increases. The important distinction that I want you to make in your mind is that the nutrient quality and density of the food you are eating makes a huge difference whether the food will add nutrients to your body, or take them away. And also whether or not you gain or lose fat. When a food is totally void of nutrition, such as most fast food and processed foods in the middle of the grocery store, your body needs to draw from its own nutrient and energy stores to break that food down.
In this situation, the food you are eating is adding nutrients back into your body. And that is the way food is supposed to work. It is supposed to nourish you. Not deplete you. To take this example a level deeper, consider the fact that many foods contain large concentrations of nutrients that are vital to support various processes in the body. The processes range from supporting immune function, to detoxification, to supporting the structure and function of various organs. If you are eating foods that require your body to work even harder without supplying it with the necessary nutrients to support the repair and maintenance of itself, you are putting yourself on the fast track to healthy problems. By eating foods that are more nutrient dense, you can focus less on calorie counting and still improve your over all health.
Turmeric Medical Benefits: Do You Know What You're Missing? You're right to be interested in turmeric medical benefits. This spice is a hot topic in today's medical world and with good reason. Traditional Indian and Chinese medicine have used it since 600 B.C. as everything from a disinfectant to a digestion cure. In Western medicine, turmeric is studied in hospitals around the country for its role in reducing inflammation, protecting against cancer and a host of other medical benefits. A Powerful Anti-Inflammatory You probably know about the dangers of chronic inflammation. Left unchecked it can lead to heart disease, arthritis and virtually every other serious disease. While some inflammation is necessary-after all, it's your bodies' defense system--chronic inflammation is a sign that your immune system is out of control. At least one prominent doctor recommends turmeric as the best natural anti-inflammatory available. An Italian study found osteoarthritis patients who took turmeric supplements experienced a "significant reduction" in pain. Other studies have found it can be as effective as a cortisone shot at pain relief and experience less morning stiffness because of it. The reason it's such an effective anti-inflammatory is because it's a Cox-2 inhibitor just like Celebrex and Vioxx-without the side effects. A study conducted at the University Of Arizona College Of Medicine, found the active ingredient of the spice-curcumin-blocks a protein called NF-KB from flaring up in the joint and attacking it. Turmeric could help in other inflammatory diseases such as irritable bowel system (IBS) and asthma. Protect Your Brain It's also effective at blocking beta amyloids. These are the proteins associated with Alzheimer's. A study at UCLA found mice who ate food that included turmeric protected the mice as well as any of the major Alzheimer's drugs available today. Researchers say Indians 70-79 years old, have a 4.1 lower incidence in Alzheimer's disease than most Americans. They now trace this to the high levels of turmeric in their diet. Other studies show turmeric medical benefits extend to cancer prevention, cystic fibrosis and multiple sclerosis among other diseases. It may even help you lose weight. Turmeric Medical Benefits This miracle spice is native to India and is made from the root of the curcuma longa plant. Its active ingredient is curcurmin. If you want to get more of this healthy spice in your diet you can eat a lot more Indian curry. Though scientists say it can be a bit hard to digest this way.
Health Habits: Supplement Your Brain Think About What You Eat... Eat What Helps You Think Guess what! Your brain does not operate on its own... it's attached to the rest of you. If you keep your body healthy, your brain will be healthier too, and you will be giving your brain a better chance to help you stay smarter and live a longer life of abundance and vitality.
Not long ago, brainy brain researchers presented findings at the International Conference on Alzheimer's Disease which suggested possible benefits of fish oil supplements on brain health - and on aging. The researchers found definite associations between fish oil supplements and cognitive function, and found there were differences in the actual structure of the brain between subjects who used the fish oil supplements and those who didn't. You may have heard of the many different supplements (most naturally-occurring minerals) that can help your brain stay sharp - fish oil's just one. Other popular and effective ones include gingko biloba, L-carnitine, and Coefficient Q10. You can also do your brain a few favors with the foods you choose. For instance, recently, scientists reported in the "British Journal of Nutrition" that whole ginger extract has a lot of promise, especially in cancer prevention. Their findings focused on prostrate cancer (closer to your other brain, guys), but showed that ginger had a significant impact on stopping the growth of cancer cells. In studies on animals, they found the extract didn't come with significant toxic side effects for normal tissues, such as bone marrow, and showed tumor regression up to sixty percent. That's a big deal! They say humans would have to consume about 3.5 ounces of the extract a day to get the benefits, but hey, that's why they make supplements. And the new findings show that ginger is just the latest in a long line of natural supplements that can improve your life - and your brain.
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Supplementing gives your body what it can't get in today's world of convenience-related "garbage" food - and it's one of the five key daily health habits I call "The NEWSS." Watch your Nutrition (putting in the good and limiting the bad), Exercise (3-6 times a week), Water (two liters every day), Sleep (eight hours every night), and Supplements (I recommend a liquid nutraceutical that packs a powerful punch of vitality). We all lead busy lives - but it doesn't take long to swallow a few highly-helpful supplements. Start with the nutraceutical and then add what you need as you develop your own supplement plan (in consultation with a trusted, informed health pro). If you want to stay smart, having and adhering to a good personal supplement plan is a smart thing to do. Michael Hume is a speaker, writer, and consultant specializing in helping people maximize their potential and enjoy inspiring lives. As part of his inspirational leadership mission, he coaches executives and leaders in growing their personal sense of well-being through wealth creation and management, along with personal vitality.
Working Towards Personal Health and Fitness It is amazing that with the huge number of exercise machines and programs on the market today, personal health and fitness is at an all-time low. We are the fattest and least fit generation ever. The only thing more worrying than this, is that the next generation looks to be even worse off! We shouldn't accept this. Everyone has both the time and resources to get into better shape. Here's how to go about it. Every year in January, gym attendance peaks as every man and his dog hits the treadmill for a week or two. And just a few short weeks later, not one in ten will still be exercising. No It is also very easy to incorporate resistance training into time, no money. The excuses are everywhere. your lifestyle personal and fitness Andof they reallyhealth are nothing morewithout than needing to excuses. spend a cent. Bodyweight exercises can work There are men and women out there wonders. Try lunges, squats and in push upsjobs for working 60bodyweight or more hours a week tough starters. Forwho a bitalso of variety, what about a have families, andheading yet theydon areto in local park and doing someThe dips time and chins of the monkey great shape. has come to stop bars. making excuses. Of course, without nutrition, a waste of many time. what is decent particularly sad isthis theisfact that so But once again, really isn'tknow that complicated. peoplethisjust don't what to do. Surely They everyone knows that eating a lot of fruit and veggies believe that if they don't have access to and the drinking water and green tea is good news by now? perfect program, then anything else is a waste Everyone would be This a whole lot leaner already theytruth. just of time. couldn't be farther fromif the cut as muchWhat processed as possible out of This their diets. about food walking or running? is free and will get anyone into shape. It also gets you There really is no need to go on a starvation diet. Making away from the desk for half an hour and into small changes is plenty to get most people down to a level the fresh air, which is certainly good news. of body fat where they can tell that their abs are in their somewhere!