Valerie Johnson graduated from Palmer College of Chiropractic in 2008 and received her Doctor of Chiropractic. Throughout her school career she practiced Massage Therapy, treated patients for medical ailments and stress. She trained in Neuromuscular Therapy, Manual Lymph Drainage, Deep Tissue, Myofascial Release, and other medical Massage. Then she taught other therapists for their continuing education units. Please feel free to visit her website at:
http://www.4naturalwellness.com/Services.html
Quick boost for healthy eating
There are so many books on dieting and everyone has a plan or a pill. The bottom line is that it takes eating right and exercise to lose those extra calories that are stored in the body.
But, I found a book that talks about a trick to boost healthy eating, a trick in the sense that it takes a big problem and breaks it into smaller, more manageable steps.
The book is “The No-Grain Diet” and it is not for weight loss, but for getting healthy.It explains in great detail how the grains and sugars we eat train the body into expecting them, almost like an addiction. But, if you can stop eating them cold turkey for ONLY 72 hours, you will lose your cravings! I tried it and it worked. After 3 days I could look at chocolate cake and TAKE it or LEAVE it. It was awesome. The cravings for cake seem to come back a little at “that time of the month”, but I can do without grain most of the time. And if I fall off the wagon and eat a bunch of cakes and cookies, I can do the 72 hour “cleanse” again and VOILA, they don’t tempt me anymore.
So, here is the recipe – it’s easy to understand, difficult to be faithful to, but you only have to do it for 3 days: Fruits, vegetables, meat, nuts, fish. No sugar, wheat, processed food (because they usually have wheat or gluten), no fruit juice (corn syrup and fructose are sugar), no cookies, cakes, pudding, bread, pasta, rice, oatmeal, rye, barley, etc. After the 3 days, you can eat rice, oatmeal and some small amounts of real cane sugar or stevia, but the main point is that after this point, it won’t be as difficult because you won’t have to fight the cravings!
Don’t worry about fat or calories for now, this is one step at a time. And once you don’t have to fight those wheat cravings you will lose weight natiurally because wheat and sugar are so full of empty calories. Eating only fruits, veggies, meat, fish, and nuts, you will automatically cut alot of calories from your diet.
For more info, I read the book “The No-Grain Diet” and the “recipe” is explained fully by Dr. Joseph Mercola. This website http://www.paleodiet.com/ has numerous suggestions, recipes, scientific research articles and other helpful information. There is something for everyone on this comprehensive collection of “Caveman” diet information.
Eat healthy, Be healthy.
Take care of yourself,
Valerie Johnson
http://www.4naturalwellness.com/Services.html
Most pet owners aren’t aware that health insurance for their loved animals has been available for about 15 years now. However, both the availability and restrictions on most plans have made this type of health insurance out of reach for most pet owners.
Interestingly enough, pet health insurance has changed in the past couple of years. Now, animal owners are able to afford medical procedures previously prohibitive because of the cost. But many skeptics are concerned that health insurance for pets will see an increase in the red tape us humans already encounter every day.
Animal medicine is one of the few health care services that isn’t financially dependent on health insurance. Medical, dental, surgical and pharmaceuticals are all pretty much covered by health insurance in humans, but veterinary patients are responsible for all of that, themselves. Or, at least their owners are.
Health insurance for pets is very similar to insurance for humans. The same fees, deductibles, coverage rates and plans are all in place, with different plans based on the age, species, and general health of your pet.
Most health insurance policies for animals start around the 6-8 week range, but when the policies end depend on a variety of factors, mostly decided by the health insurance company. Some have age limits, and some don’t.
And just like with humans, some health insurance companies will only accept your pet on their plan if they are healthy; others will accept them only if they have had a stable condition for more than six months in a row.
Currently, deductibles stand around $100 for pet health insurance. Policy costs vary as much as human health insurance does, unfortunately. Some depend on what types and kind of coverage is desired, and yet others are just blanket coverage catch-alls. Some may only cover accidents and illnesses. And more pets usually means a reduced health insurance rate for subsequent animals.
But what if you decide that an health insurance policy is not right for you, and your pet? There are other options, of course!
First, discuss your situation with your Veterinarian. Some animal hospitals offer packages that aren’t quite health insurance, but can offer a rate deal of some sorts on more mundane medical procedures (spaying/neutering, vaccinations, etc.), or packages for your aging animal.
Secondly, research plans that offer discounts on animal health services. PetAssure is one of these companies, but there are a myriad of not-for-profits that may offer this as a side benefit when you join. Or, these same animal not-for-profits may offer financial assistance for pet owners whose health costs are beyond their means – a sort of emergency fund, if you will.
All in all, it depends on you, and your pet(s), whether or not pet health insurance is the right choice. Hopefully, with the help of this article, your choice will be an informed one.
Want to find out about dry cuticles, enlarged spleen symptoms and other information? Get tips from the Health And Nutrition Tips website.
Here are ten steps that you can follow to lose weight, keep it off, and explode your energy levels.
1. Eat in a calm and relaxed atmosphere. Be very thankful for the food you are given to eat. In most cases something that was living was sacrificed so you could eat. Taste and enjoy every bite you take.
2. Don’t over-eat. Only eat until you are 80% full. You will notice that about ten minutes later you will feel full.
There is a slight time delay between eating the food and your body registering itself as full. That is usually why you feel tired weighted down after eating everything on your plate at a restaurant.
Your brain and taste buds are satisfied, but your body has to pay the price. Once you get used to this you should also see an increase in energy levels because the body is getting the right amount of food.
3. Chew all of your food thoroughly. You also should limit how much you chew gum, it stimulates your digestive juices unnecessarily.
4. Drink at least 8 cups of purified water every day. You should drink water between meals only. I know it may seem crazy that I have to mention this, but: soda, juice, and coffee are not water.
I have had many of my clients tell me that they don’t need water because the drinks I just listed usually have water within the ingredients. Every time I respond, “are you kidding me!”
5. Do not consume large amounts of liquid right before, during, or after any meal. This diluted your digestive juices. That also goes for frozen drinks with meals because they freeze digestive enzyme cells, which interrupts the digestive process.
6. Do not eat fruit and meat together. This can give you an upset stomach.
7. Allow your digestive system some rest time. This means that you should try not to eat within at least two hours of your bedtime. Your body requires a fasting period (not eating) of usually ten to twelve hours in order to cleanse and rejuvenate itself properly. Try it, you will wake up with more energy.
8. Include raw(uncooked) vegetables with each meal, that way you provide your body with enzymes that break down the food particles you eat.
9. Please choose healthy food choices. The above recommendations will do little to no good if you eat a lot of fast food, and other junk food. Remember you are as healthy as what you put into your body.
10. Eat spicy! It helps cleanse the body and it increases your metabolism. Pay attention next time you eat something spicy, as long as you don’t eat too much food, you should feel a lot of energy afterward.
I am not asking you to burn your tongue off or go into convulsions, but you should eat as much spicy food as you can tolerate. If it does get to hot, drink milk or something creamy, not water. Water makes the burn worse.
I have followed these healthy eating habits for the past two years and have been able to lose weight, keep it off, my energy levels have sky-rocketed (now I want to exercise every day instead of forcing myself), and my mind is clearer. Follow these same rules and you should see the same results!
Brue M. Baker, is an expert on natural health and fitness who has helped people from all across the country sky-rocket their health and well-being. Rather than hitting your head against a wall trying every natural nutrition product out there, let Brue introduce you to what he has found to be the best natural health products on the planet.
Visit DynamicHealthTips.com for all the details.
Weight loss programs traditionally focus on calorie reduction. But we now know that effective and healthy weight loss is about more than that. A smart and sustainable weight loss diet needs to include the right amounts of ALL nutrient categories: water, carbs, proteins, fats, vitamins and minerals.
This nutrient guide will introduce you to all of these nutrient types and illustrate how to incorporate them into a workable weight loss plan.
Water
This is the most basic and important nutrient in any diet, whether your goal is weight loss or weight maintenance. Almost every physiological process of your body relies on hydration to work properly. On average, adults need 2 liters of water a day. So whether you are thirsty or not, make it a habit to drink at least 8 glasses a day. And if your weight loss regime includes exercise, which it should, you may need more water than that to replace fluids lost to perspiration.
Carbs
Oh, those controversial carbs. With so much focus on weight loss, carbs have gotten a bad name. But there are good carbs (the complex carbohydrates) and bad ones (simple or refined carbs). Knowing how to tell them apart can make a big difference in your general health and in reaching your weight loss goals.
Unrefined grains, cereals, beans and peas, and vegetables are good sources of complex carbs. Maximize them in your diet and minimize the refined carbs, which tend to create weight problems for most of us. Things like: white flour products, white rice, sugar and sugar products like sucrose, dextrose, maltose, glucose and syrup. The only good form of sugar is fructose, or fruit sugar. That’s why a sensible weight loss diet includes fruits instead of sweetened desserts.
Warning: Eliminating carbs completely while dieting will only make it harder to return to a “normal” pattern of eating once the diet is over. Eating the right kind of carbs in moderation is the key to success.
Protein
High protein weight loss diets have received a lot of attention because they help the body burn off fat. If your body is deprived of carbs, it has to burn something. But there are negative health effects associated with this kind of rapid weight loss that can be very serious. And for that reason, many dietitians no longer recommend it.
Instead, they say opt for a balanced diet that meets these simple standards:
* Low fat, with only small amounts of polyunsaturated fats
* High fiber
* Lean meats/fish
* High complex carbohydrates
* Low fat dairy products
* More aerobic exercise
Fat
Fat has been demonized in modern culture as we tend to lump all fats together. But in fact, your skin, hair and nails require essential fatty acids (EFA) to be healthy and strong. So do all your cells. So eliminating all fats from the diet is counterproductive to your healthy weight loss goals.
EFAs are found in foods like fatty fish, wheat germ, nuts, seeds, soybeans, corn oil, sunflower oil and safflower oil (the last 3 should be taken sparingly). Mono unsaturated fats like canola, olive and peanut oil are considered “good fats” as they can protect against heart disease.
Fats to avoid: Saturated fats like butter, shortening, palm oil, coconut oil, cream and full fat dairy products, fatty meats, hydrogenated fats usually found in margarines and packaged snack foods.
How to Read Food Labels
Your weight loss plan can only succeed if you become religious about reading food labels. That way, you can truly control what you eat and how much of it. Here are the markers to look for:
Total Fat: the less the better. Four grams or less is good, two grams or less is best.
Types of Fat: Avoid saturated. Seek out products with mono or poly unsaturated fats.
Calories from Fat: 20% is the ideal amount for weight loss purposes.
Sodium: Choose foods with less than 300 mg of sodium per serving.
Fiber: 30 grams per day is a good goal.
Sugar: Also labeled as sucrose, dextrose, maltose, corn syrup, brown sugar, etc. Keep intake as low as possible.
Daily Values: These are based on a diet of 2,000 to 2,500 per day, too high for most people on a weight loss diet. So the DV listing may not be useful to you.
Nutrients in Weight Loss: Summary
As you can see, being very familiar with the nutrients you consume is vital to achieving your weight loss goals. And the best part is that sensible eating is the only sort of diet that is sustainable and can easily be continued for life. So your weight loss accomplishments can be achieved and then maintained for years to come.
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Helping a number of Online Pharmacies like: Online Pharmacy – http://www.edrugstore.md/
The origin of the pug predates Christ
These days anyone who knows dog breeds knows that the Pug has its origins in China, at least 400BC. Some scholars date this prized possession of the Emperors as far back as 700BC. Treasures, like pearls, jade, rare animals or dogs were considered imperial property. There were three types of short nosed dogs that were bred by the Chinese. The three dogs that were always protected by the guards were the Lion Dog, the Pekingese, and the Lo-sze or “Foo Dog,” the name for the ancient Pug. Anyone caught abusing or trying to steal them would pay with their life.
When the trade routes opened up, the “Foo” became a prize for the Dutch. From Holland this adorable little dog made its way to England. That is where the more refined Pug that is bred today got its beginnings. Monarchs and royalty throughout Europe, even to this day, considered the Pug one of their favorite breeds of dogs. It’s unmistakable features have graced many famous paintings. Most notably, the black Pug in William Hogarth’s painting “House of Cards.” Hogarth owned many pugs and often used them as subjects in his paintings.
The pug was not recognized by the American Kennel Club until 1885, and until the turn of the century was a very popular breed. Its popularity waned, until in 1931 The Pug Dog Club of America was founded. The pug has enjoyed a some what steady growth since than. It is still one of the top choices for most discernable dog fanciers. Congratulations on your curiosity or love for this happy little breed, that indecently, has a different name depending what country you’re in. For example Mops in Germany and Holland, Mopsi in Finland, Carline in France, and Doguillo in Spain, just to name a few.
Puggles
Mixing Of breeds
Are we messing with thousands of years of history? If you have a mix pug that is for you to decide. Puggles are the result of mixing a pug with a beagle. A Chinese Snoopy? If you choose to get involved with, and nurture a relationship with this mix, there are a few things you should know first. Remember, these are two very distinct breeds of dog. The pug has become a lap or companion dog. The beagle is still listed as a hunting dog. Besides there are health issues you will have to deal with. Because this is piece on pugs I will touch on their heath in greater detail. As for beagles, The Beagle web site lists 97 health problems, including epilepsy and severe eye problems. Pugs share in these last to affections, as well as a host of others.
General Health Information
Pugs Are A Healthy Breed
Keep in mind that your vet is the only real source of any health issues your dog might face. However, if you a considering or perhaps just got a pug, there are a few things you should know. As already stated, pugs tend to be quite healthy. Perhaps the most common problem is obesity. Given the chance your pug will eat until it bursts, and than give that look of being starved. You should base its eating habits on its size and not its appetite. That cute pushed in face can cause breathing problems, especially in high heat and humidity. These are the common health concerns. I am sure that your vet will fill you in on what to expect as your pet grows older.
Should You Train Your Pug?
Pugs tend to be stubborn and mischievous, so the answer is yes. If you have spent any time on the internet you know there is not much information on pug training. In fact, there are not a lot of trainers who specialize in pugs. Well I am here to tell you that my pain staking research will save you money, time, and frustration. I Found The Only Complete Pugs Guide Package Available On The Internet. Obviously I can’t go into great detail, but I can give you a taste of what you can accomplish on your own, with the help of one simple to follow guide.
1. What are the key essentials things I need to know about pug dogs before I start owning one?
2. How to make my pug dog obedient, lively and stay healthy to bring comfort and pleasant to my home, before my pug puppy acquires bad habits that’s difficult to break?
3. How could I understand pugs’ behaviors so that I could create a loving and bonding relationship with my pug?
For this and other help with your dog or cat, like completely eradicating fleas, please check out Pet Lovers at: My RecomMANNdations
Pug Dog Club of America www.pub.org will also be a good source for more general information.
At 57, I consider myself to be a Jack Of All Trades And Master Of Nothing. I was a struggling actor for 25 years. During that time I learned a little about a lot of things, and would like to pass along some of that knowledge. I live in California with my beautiful wife and a menagerie of pets.
When you are trying a dieting plan, there are something you can eat and something you are not allowed to eat. In fact, your eating habit will also affect the results. You need to alter your lifestyle if your eating habit was not healthy in the past. This is the only way to succeed if you want to lose weight with your dieting plan.
You may wonder what kind of eating habit is a healthy one. The first question I would like to ask you here is do you have three meals a day? As a matter of fact, a lot of people will skip the breakfast. Yet it is not healthy to do so. You should never skip any meal. This is especially true for your breakfast. Skipping your breakfast will mean that you do not have a meal for at least 15 hours. You will be starving and you will tend to eat something high in fat content when you have your lunch. You should try your best to keep having three meals a day. This will be the first thing you need to do if you would like to have a healthy eating habit.
Remember, you should always avoid fast food. Of course it will not hurt if you only have fast food once two weeks. However, it will certainly be bad for you if you eat too much fast food. As a matter of fact, the calorie you get from a burger is enough as a one meal. However, most people will think that a burger will not be enough to make them feel full. Things such as French fries will also be bad for you. The fat content of fries are very high and you should not eat too much otherwise you will never be able to lose weight. It may also have adverse effect to your health in the long run.
Sometimes we will want to have some snacks. Some of us will eat some chips as snacks. Do you think these chips will be good for your health? The answer is certainly a NO. You should try to eat some healthy snacks. In most cases fresh fruits will be your perfect choice. Remember, it is totally alright for you to have snacks. However, it is not a good idea for you to eat unhealthy snacks.
If you can follow the above points, you will be able to have a healthy eating habit.
The author has a website on Health, Fitness and Wellness. Be sure to check Losing Weight Healthily and the article Dietrine Carb Blocker Pill.
The phrase “weight loss diet” is loaded with meaning for most of us. We associate it with words like “yo yo dieting”, “fad diets”, and “failure”. What many of us overlook is the fact that sensible, natural eating habits can also constitute a weight loss diet. One that’s a lot easier to stick to and bears results that last longer.
So let’s explore an eating plan that is doable and can result in significant weight loss – a diet that isn’t really a diet so much as a natural way to eat sensibly.
Here are the food categories you need to get familiar with as part of this healthy weight loss diet that we’re going to call “The Un-Diet”: It consists of a smart balance of carbs, proteins, fruits and veggies, dairy, and fats.
The Weight Loss Diet Un-Diet
Complex Carbohydrates
As you know, carbs are an important source of nutrients and energy. They are also a valuable part of any weight loss diet… in moderation.
When trying to lose weight, keep your carb intake under strict control. Why? Because your body loves to burn carbs, not fat. So if you keep it supplied with carbs, it will only burn carbs instead of drawing on your body’s stored fat for energy. And you will lose weight more slowly.
Research shows that it takes up to four times longer to lose one pound on a high carb diet than it does on a restricted carb diet.
It’s also better to eat carbs earlier in the day because that’s when your metabolism is at its most active, burning up more calories. Do you enjoy a big evening meal? Then scrimp on carbs during the day and save them for that one big meal. But don’t do it every day as that will slow down your weight loss progress overall.
Proteins
Ever notice all the contradictions about protein’s roll in a weight loss diet? Some diet plans promote a high protein intake while others ignore it. What’s the real story?
Protein is vital to your health and cannot be eliminated without serious consequences. Too little protein means your body starts using up muscle tissue for fuel, which slows down your metabolism and a sluggish metabolism makes weight loss even more difficult.
But too much protein can also impede your efforts to lose weight because your body will convert it into fat. And excess protein can cause health problems like kidney damage and decreased absorption of calcium.
This is why a balanced intake of protein is necessary for a health weight loss diet. How much and how often you eat it are also important factors. Your body can’t store protein, so it needs a constant supply throughout the day. So eating a protein-rich food every three or four hours will keep you in balance.
Eating Protein The Right Way
Saving up your daily protein allotment so you can indulge in a 16 ounce steak for dinner doesn’t work because it forces the body to go a long time without any protein and then suddenly it gets much more than it needs. That causes it to burn muscle during the lean times, and later convert all that extra meat protein into fat… two unwanted side effects that will derail even the best weight loss diet.
Here are some tips:
* Eat small protein portions every 3 to 4 hours each day.
* Eat only one protein serving four times a day, don’t double them up in one meal.
* Don’t skip a protein meal; and don’t eat a large protein meal.
* Choose proteins from a low fat or no fat food source.
Fruits and Veggies
Fruit may be sweet and loaded with fruit sugar, but it’s the good kind of sugar that can take the place of other sweets in your weight loss diet. The fiber and water content make it a healthy snack that appeases your sugar cravings. And it has been shown to help reduce obesity, high blood pressure, and cancer. So bring on the fructose!
With the exception of starchy vegetables, you really can’t overdose on veggies – low in calories, lots of fiber and nutrients, they should be part of every lunch, dinner and snack.
Beware restaurant vegetables drowning in butter or rich salad dressings. Instead, try them steamed or raw with herbs and spices for flavoring. Treat yourself to veggies with low cal dips and sauces (such as plain yogurt, soya sauce, hummus etc).
Dairy
One of the reasons that dairy products like whole milk, cheese, sour cream and whipped cream taste so good is their high fat content. They contain carbohydrates, protein and lots of fat.
So for this weight loss diet, we recommend skim milk or low fat milk and dairy products. Cut down on the amount of cheese and cream products you consume or substitute with soy alternatives and yogurts.
Fats
We love fatty foods because the fat in them tends to stay in the mouth longer, prolonging the happy sensation of eating even when the food has been swallowed. For this reason, we gravitate towards fatty foods and they are largely responsible for today’s high rates of obesity.
How much fat is acceptable? If you’re on a weight loss diet, you should aim for about 20 grams of fat a day. That’s about the equivalent of 4 teaspoons of vegetable oil. Not very much, right? Here are some tips on how to restrict your fat intake.
Six Ways to Reduce Your Fat Calories:
* Eliminate the highest fat foods that you feel you could live without (eg: the breakfast donut).
* Substitute low fat or non fat versions of foods you can’t live without (the mayo on your sandwich).
* Eat only in moderation the remaining fats that you can’t do without (the cream in your coffee).
* Eat fruits, veggies and low fat protein snacks instead of fatty snacks.
* Instead of frying food, trying grilling, steaming or baking.
* Actively shop for low fat or fat free products in the supermarket.
The good news: Once you start eating less fat, your brain will start ratcheting down your fat cravings. And you will find your desire for greasy, fattening foods will diminish greatly.
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Acai berry – a small berry found in the Rain forests of Amazon has captured the minds of many researches and has recently become the hottest diet around. The reason for these is its unbelievable nutrition. It contains healthy omega fats and fatty acids, several minerals and vitamins, is rich in fiber and protein and on top of that it is one of the strongest antioxidants around – stronger than blueberry and red wine. And while the research on acai berry health benefits is still on going, the tests that have been done indicate that you simply can’t afford to not include it in your diet.
Whether you want to improve your general health or to accomplish a specific task, such as losing weight for example, it seems that acai berries have some kind of benefit for everyone. I will be honest, as I discover more information about acai berries in my research I am sometimes blown away by the number of health benefits these small berries seem to posses.
The vitamins and minerals are self explanatory – providing your body with minerals and vitamins from a natural food source is always great. The fiber contained in the berries helps you cleanse your colon – which has numerous health benefits associated with it. Omega fats are good for your cardiovascular system and heart. While antioxidants are linked to a number of benefits ranging from slowing down aging process to fighting free radicals in your body and flushing toxins. Flushing toxins is actually much more significant than it may sound. It improves general health, makes you feel better, increases energy levels and even results in a small amount of weight loss.
With such an array of health benefits acai berry should truly be a part of everyone’s diet. And now you can easily add it to your diet by ordering a free trial of acai berry, and with benefits like this adding it to your diet is simply a no brainer.
Jone is an acai berry enthusiast. He’s interested in various acai berry products and how they can improve weight loss results.
No matter how much temptation and cajoling, we couldn’t get her to eat an Easter egg. At work, Easter is another excuse to eat chocolate and for most of us, we unfurl the Easter egg foil and easily chomp on some chocolate. But the office health nut instead munches on a carrot – about as close to the Easter bunny as they’ll get. But what if they ate too many carrots? Or too many bran muffins? They are actually damaging their body in a way they may not realise; believing advice they read or heard and perhaps taking that advice too far. Yes, it is possible to be too healthy. There is a way though to have a healthy diet – one based on knowing what is reliable advice, and knowing how to follow it.
—-What is too healthy? Why go to extremes? —-
A diet that is too healthy means eating only a limited selection of foods specifically for their purported health properties. The lady who refused the Easter egg may be one who thinks that she will live happy and healthy in a body free from ‘bad food’ – she may even snack continually on carrots for better eyesight. Obsessive behaviour is one reason why people may go to extremes in their healthy eating. Other reasons include a health scare (at risk for osteoporosis), or an excuse to overindulge (red wine and dark chocolate). Many healthy eating extremes are also triggered by the concept of health-crazing.
—What is health-crazing?—
The evidence of health-crazing can be seen on checkout conveyor belts; punnets of blueberries, cans of salmon, and boxes of green tea. ‘So what?’ you might say, ‘What is the difference between the familiar food pyramid and the blurb on a box of tea about the powers of antioxidants?’ Basically, health-crazing is when diet is focused on one food rather than a total approach to health through a balanced diet. Health-crazing isn’t necessarily bad unless it influences the fundamental balance of nutrients within the body.
—When health-crazing goes too far—
Even those of us who aren’t strict with everything in their diet may tend to favour one food. Over a period of about eight months, Suzie* ate three bran muffins each day, and a bowl of bran cereal for breakfast. Sure, she was ‘regular’ but then she was too regular, causing a rectal tear, pain and lethargy. Bran also reduces iron uptake; an explanation for her low haemoglobin level. The solution? She cut down on the bran, and increased so-called ‘stodge’ foods like fats. But what drives the craze that made Suzie fixate on bran? Or an office colleague gulp down their morning blueberry smoothie? The answer is money. Why else would someone steal an entire blueberry field in Canada after the health craze for blueberries reached fever pitch?
The recipe for the smoothie may have come from a women’s magazine, a TV show, or any number of advertisements that bombard us with the latest in food with properties to burn fat, give youth, and arouse libido. But how can you tell if this advice is even genuine?
—What is genuine advice?—
Remember our office colleague at the beginning of the article? Eventually we got her to eat the Easter egg – we used the magic words: ‘Scientists say it’s good for you’. But who are these scientists and can we believe them? There are ways to recognise whether advice used in heath-crazing is genuine.
The hallmarks of dubious advice include…
++ vague source of information – common phrases are mentioned, such as ‘scientists say’ or ‘it has been proven’. There is no reference to who the scientists are, and whether they are from public or private enterprise.
++the entertainment angle – current affairs shows are notorious for their thinly researched stories of magic water and fat loss foods as they know that these topics have sure-fire ratings.
++ marketing angle/money to be made. For example, advertorials about the benefits of high calcium intake from a company that just happens to sell calcium enriched milk.
Genuine advice is…
++ sourced from a thorough study – peer reviewed, trialled and the product/thoery is used over a period of time.
++ endorsed – if a government body also endorses scientific findings then this adds credibility to the discovery. But be wary of endorsement that sounds important but is really just a front for commercial organisations eg the ‘Tobacco Information Service’ run by the Tobacco Merchants Association.
++ able to be researched for yourself – look for a source, such as in a medical journal. Then go and read the full article. Look for how the study was conducted, how many participants, what was the error margin, etc.
Does all this reading and double-checking sound like a lot of effort? Who do we believe? Thankfully there is an answer to a truly healthy diet and it doesn’t involve hard work or sacrifice; it’s about getting the balance right.
The Recommended Daily Intake - RDI – is a proven scientific analysis of all the nutrients the body needs to function at optimal level. Each macronutrient (eg carbohydrate), vitamin (eg Vitamin C) and mineral (Eg Calcium) has a measurement that the body must intake each day, ranging from micrograms to grams. But how do you know if you’re meeting this level, or exceeding it?
Read the labels on the packaging, for example, a slice of typical wholemeal and grain bread has 7% of the RDI for iron. Be aware of which nutrients have an upper limit that must not be exceeded or else adverse health effects may arise. For example, any more than five carrots a day (Vitamin A Carotene) will cause skin to tinge orange. Fat soluble Vitamin A Retinol found in liver and fortified milk, in the short term can cause headaches and vomiting and in the longer term, hair loss and liver damage if consumed in greater quantities than 3000 milligrams a day, which is approx three times the RDI usually caused by exceeding dosages in vitamin supplements.
Being too healthy can be harmful to your health unless you follow genuine advice within scope of the RDI. The key to a truly healthy diet is balance; never ever eat too much of one thing, and allow some indulgences like Easter eggs. After all, the Easter bunny eats carrots, but he eats chocolate too.
* Name changed.
And if you doubt the facts in I’ve written, then good, I’ve proved my point.
Go read more about where I got the information:
+++Carrots turning skin orange: www.dietitician.com/vitamina.html
+++Too much Vitamin A retinol: Department of Health and Ageing and Ministry of Health, 2006, Nutrient Reference Values for Australia and New Zealand Executive Summary, Commonwealth of Australia. PDF From www.nhmrc.gov.au
+++Stealing a Blueberry farm: http://bluecrabbouevard.com, Sep 21 2006
+++What happens when you overdose on vitamins: Note, can you trust these sources?: LifeForce Hospitals, 1999, ‘Vitamin Overdose’ `http://chemo.net/newpage35.htm 1999 and
Changing Shape, ‘Vitamin, mineral, chart’, www.changingshape.com/resources/references/vmchart.asp
Tobacco Merchants Association: www.tma/org tobacco
Typical bread iron quantity: Burgen bread, www.burgen.co.nz
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You’ve heard it all before… weight loss exercise is an important part of any diet plan. And you know that exercise not only helps us shed pounds but it also improves our health and mental state at the same time.
But do you know how it works to accomplish all that? And do you know the best way to incorporate weight loss and exercise into your life? That’s what this article is about.
Metabolism and Weight Loss
Exercise not only burns calories. It also raises your metabolism. That’s your body’s ability to burn calories. So exercise can cause calories to be burned at a higher rate, even after the workout is over. You can imagine the beneficial effect this has on your overall weight loss!
Exercise is also the best way to change your body composition. Why is that important? Your body is composed of different types of tissue: muscle and fat are the two we’re mostly concerned with. Muscles require energy and burn calories even when you’re sleeping or resting. But not fat. Fat cells store calories. So it just makes sense that having more muscle than fat will allow you to eat more food (yes you read that right!), be stronger, and look more fit.
And the only way to get a greater muscle / fat ratio is through sensible weight loss exercise. As you lose weight you want to try your best to maintain muscle mass by eating enough calories and protein, and by exercising routinely.
Here’s how the weight loss exercise equation looks:
Add more muscle > your metabolism will run faster > you’ll burn more calories > and lose weight faster > and find it easier to keep the weight off.
3 Types of Weight Loss Exercise:
1. ANAEROBIC EXERCISE: This is exercise that calls for short spurts of energy, like sprinting or weight training. It burns carbs and encourages muscles to grow. That speeds up the metabolism and makes for a tight, firm physique. One of the fastest forms of weight loss exercise is weight training.
2. AEROBIC EXERCISE: Activities like walking, jogging or dancing raise the heart rate and keep it raised for some time. This uses up stored fat and can boost your metabolism for hours after you’ve stopped exercising. Great for weight loss, aerobic exercise should become a daily part of your routine.
3. INTERVAL TRAINING: This is a form of weight loss exercise that raises then lowers your heart rate in intervals. It can improve both anaerobic and aerobic capacity at once. It’s been shown to reduce fat, increase muscle, and speed up the metabolism. Try using this technique in whatever exercise you are doing — If you walk, alternate between very brisk speed walking and a slower, easy paced walk, or jog then walk. Or alternate between sprints and jogging. On a bike, alternate between fast and slow pedaling.
The Exercise Plan for Exercise-Haters
Hate to exercise? Take heart. You can achieve excellent results with even a small investment of time and energy. Use the following guidelines for a fat-burning workout that works.
Weight Loss Exercise Guidelines To Burn Fat:
1. Be Consistent. Long periods without exercise will let your body go back to where it was. Muscles will shrink, metabolism will slow back down, and fat will pile back on.
2. Exercise Everyday. For the ultimate in weight loss, exercise frequently so your body burns more fat. Your physiology changes as you do more workouts in a way that provides more energy.
3. Lift Weights. Weight lifting is considered by many to be the only permanent solution to weight loss. Exercise with weights for 30 minutes just twice a week, and the results can be lasting: better metabolism, more calories burned and turned into muscle instead of fat. And a toned, lean appearance.
4. Aerobic Activity. Get your heart working harder by starting gradually and building up to a higher fitness level. Walk, swim, cycling, dancing, aerobic classes… it all burns calories and fat while improving your heart and lung capacity.
5. Harder and Faster, or Longer and Slower. You can choose from two weight loss exercise regimes. Do several vigorous workouts that are fairly short (15 – 20 minutes each). Or a slower aerobic activity done longer, like a 60 minute walk or bike ride. Choose the workout type that fits your lifestyle and energy level best.
6. Timing is Everything… Almost. Working out in the morning before eating lets you burn a greater amount of fat. If you exercise after eating, you get a dual effect: calories being burned as a result of digestion, and calories burned from exercise. This can lead to greater weight loss results than doing the two separately.
Summary
These fitness tips will help you blend weight loss / exercise into your daily routine without requiring any drastic lifestyle changes and without depriving you of the foods you love.
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