Archive for November, 2013

Vitamins How to Get the Most From Your Diet

How To Get Most Vitamins From Your Diet

It’s not easy to eat right, but when you are going out of your way to eat healthy you should be sure that you’re getting the most from your foods.
It’s not easy to eat right, but when you are going out of your way to eat healthy you should be sure that you’re getting the most from your foods. One important issue regarding vitamins is that some foods lose their vitamin content when they’re not handled properly.

Raw is better. It’s a simple fact of fruits and vegetables that cooking tends to damage vitamin content. If you have the choice between eating raw apples and applesauce, you’ll find that raw apples generally retain more of their natural vitamins. But are those raw vegetables and fruits always going to provide you with the vitamins you need? Not necessarily.

Read the label of processed foods. Many manufacturers fortify their processed foods with vitamins. In some cases, you may find that the applesauce actually has more vitamins and a higher content than a raw apple. It’s important to note that the vitamins you’re getting from the applesauce aren’t natural to the apple, but they’re present nonetheless.

It’s easy to tell the vitamin content of your favorite breakfast cereal, the fruit juice you had for a mid-morning snack or that granola bar you had on the way home from work. You tend to watch what you eat, so you also read those labels to be sure you’re eating snacks that are high in the vitamins you most need for your body. But what happens when you grab an apple? Most fresh fruits don’t come with a label so it’s sometimes difficult to know just what you’re eating. You’ll find some very helpful charts that list vitamin content of most fruits and vegetables, but keep some important facts in mind.

• Harvesting and handling matter. The harvesting time and practices may enhance or decrease the actual vitamin content of individual fruits and vegetables.
• Variety counts. An apple isn’t necessarily an apple. Different varieties have different vitamin content. The same is true of most fruits and vegetables.
• Cooking practices make a difference. Though fried vegetables will typically have a lower vitamin content than raw, the type of oil used to do the frying also makes a difference. Different oils have different vitamins and add (or detract) from the vegetables.

If you’re really looking to get the most from particular vegetables, fruits and other products, take time to do some research into the particular food you’re interested in or the vitamins you’re looking to increase. You may be surprised to find out that handling, cooking and choosing make a big difference in the vitamins you actually consume.

What Is A Healthy Diet When Trying To Lose Weight

Title:
What Is A Healthy Diet?

Word Count:
551

Summary:
What is a healthy diet? It’s not about counting calories, measuring portions or cutting carbs. You won’t really find a healthy diet on the lite menu at your favorite restaurant and you certainly won’t find it at the local fast food joint. A healthy diet is all about what you eat rather than how much you eat.
Keywords:
healthy diet, weight loss
Article Body:
What is a healthy diet? It’s not about counting calories, measuring portions or cutting carbs. You won’t really find a healthy diet on the lite menu at your favorite restaurant and you certainly won’t find it at the local fast food joint. A healthy diet is all about <b>what</b> you eat rather than <b>how much</b> you eat.

If you think the latest fad diet is your panacea to health, you are in for a big surprise. Losing weight, staying healthy and getting back into shape after many years of diet neglect is not about fads or eating in some radical new way for six to twelve weeks and then going back to the way you used to eat.

The best thing you can do to keep yourself healthy is to eat a healthy diet…<b>all the time</b>, not just when you want to lose weight. Eating healthy is a long-term lifestyle choice, something you need to do for your entire lifetime.

But what is a healthy diet? Is it what we have been lead to believe – milk for strong bones and teeth, protein in the form of lean beef or chicken and maybe a “healthy” microwave dinner if we are “on the go.” Unfortunately this diet is what is identified as the Standard American Diet or the SAD.

<b>And what’s so wrong with the SAD?</b>

Well, has it made us a healthier people? Are we better off as a nation because of it?

With all of the health studies, advanced health care, the war on cancer dating back to the 70’s, and the most advanced technology available on the planet we have to ask ourselves why do we still need to spend $1.3 trillion a year on health care in the United States. Why aren’t we getting any healthier?

Other pertinent questions about your health beg for answers such as, why after more than 30 years since the “War On Cancer” was declared, do we still have an increasing cancer rate. Yes, we have many more people <b>surviving</b> cancer but the rate at which people are <b>getting</b> cancer is increasing. We have come a long way in taking care of sick people, but we haven’t made any progress as a nation in preventing those people from getting sick.

Why do more than 15 million people in the United States have diabetes? Why do we still have more heart problems today than we did 30 years ago? Why is more than 50% of our population on some kind of prescription drug?

We spend more per person on medical care than any other nation in the world. Why is this happening in a country that seems to be able to solve nearly any technological problem? Why can’t we solve our medical problems? How would life be different for us if we were to be a nation of healthy individuals?

<b>The secret to a healthy diet and a healthy life is living food</b> – fresh vegetables, fruit, juices and green leafy salads. The answer to a healthier you is summed up in three words, breakfast, lunch and dinner.

Living a healthy life and having a healthy family is all about eating a healthy diet, every day of our lives!

What Diet For Weight Loss Suits You Best

There is no diet that suits everyone. So how will you know which diet suits you best?

The hallmark of a modern developed society seems to be people with those ugly bulges. And lots of dieting ads! Okay, let’s face it. We will have to live with dieting. The question then is how to do it effectively and safely.

Dieting refers to regulated food intake to satisfy a short-term goal: losing weight or adding it. Diet refers to the food items that form the dieting process.

Human beings need essential nutrients such as proteins, fats, carbohydrates, vitamins, and minerals. A well-balanced diet must meet these nutritional requirements or it could threaten general health and physical fitness. The diet must make the person healthy enough to be active and still provide only enough calories that can be burned away in the course of a day without it accumulating as fat.

The fact is not every diet works for everyone. That is because there are metabolic differences between individuals. The challenge is to choose a diet that works for you. This you can do only with the help of a physician.

Diet pills are quite popular among health-conscious individuals. Some diet pills are associated with comprehensive dietary programs. However, these diet pills, especially the ones containing vitamins and minerals are not effective weight-loss tools for everyone. Some medicines cause short-term weight loss, but the loss is normally accompanied by dangerous side-effects.

Diet drugs can be classified into diuretics and stimulants. Diuretics induce water-weight loss, while stimulants such as ephedrine increase the heart rate and reduce appetite. These drugs can also cause kidney and liver damage. The stimulants increase your risk of sudden heart attacks and also cause addiction. Always look for FDA approval for these diet drugs.

Exotic dieting patterns are not just ineffective, but dangerouus as well. Starvation diets are undertaken by many to gain that perfect figure – the lean and athletic Ally McBeal look. But these diets are normally counterproductive. Yo-yo dieting refers to alternating periods of feasting and famine. It too is quite ineffective. When you starve, the body responds by decreasing metabolism. When you begin consuming food agan, the food gets stored as fat. These adjustments leave the dieter feeling lethargic and fatigued.   

Certain medical conditions require special diets. A diabetic person is put on a diet for managing the blood sugar level, while mild hypertension is partly cured by following a diet of fruits and vegetables and a diet low in fat and sodium. The hypertension diet could focus on weight loss, if controlling blood pressure is necessary. Celiac disease patients follow a gluten-free diet, while people with kidney disease are required to follow a low-sodium diet to lessen the load on the kidneys. Lactose-intolerant people leave out milk products from their diet.   

Many diets include medicinal plants. These herbs include leaves, bark, berries, roots, gums, seeds, stems, and flowers. They come in the form of tablets, capsules, liquid beverages, bark pieces, powders, tinctures, fluid extracts, creams, lotions, salves, and oils. These medicines include herbal products which are avaiable over-the-counter or at health food stores. However, it’s always better to consume medications prescribed by doctors and provided by pharmacists.

Go on a diet if you need to. But play it safe, and do it in consultation with your doctor.  And remember, if one diet does not work for you, it doesn’t mean you have failed. You could still find a diet regimen that will work wonders for you!

Does Fasting Help You Lose Weight

Fasting For Weight Loss

Weight loss is an issue that affects countless numbers of people today.  The rate of growth of people has increased as the number of weight loss products continues to increase and our marriage to the Standard Western Diet grows.  More people are turning to fasting for weight loss in order to jump start their programs or to gain firm control over their eating habits.

Fasting can be undertaken for as short as 1 day or as long as 30 – depending upon the type of fast and your health at the start of the fast.  As with any other fitness or diet program you should always consult with your doctor so that you both can make an informed decision about your plans based on your current health, fitness and medications.

Once you determine that any underlying health issues you may have will withstand a fast you are ready to begin!  Fasting for health and weight loss reasons can be an effective way to lose unnecessary body fat but also a way of cleansing the body of unhealthy toxins and divorcing yourself of unhealthy eating habits.

Weight loss happens through a negative calorie balance.  When you burn more than you take in you will lose weight.  The negative balance can happen with decreasing intake or increasing burn (exercise).  Fasting for weight loss may be a healthy way to jump start your weight loss program but it isn’t a way of managing your weight.

Weight management should never be an endless journey of weight gain and weight loss that plagues many people.  Instead management should be achieved through maintaining a specific weight by having changed your eating habits to a ‘diet’ that you can continue without fear of  ‘falling off’.

Fasting can also be unhealthy.  If you have underlying emotional eating habits then fasting can lead to bingeing or can lead to anorexia.  Either of those eating disorders are dangerous to your health.

There are three types of fasts – a water-only, juice fast and fruit fast.  A water only fast is pretty self-explanatory – you drink only water.  In a juice fast you drink freshly squeezed juices that include, but are not limited to, carrot, apple, fruits, and greens.  A fruit fast allows the participant to only eat fruits, of any kind and in any amounts.

Most people fasting for weight loss start with a water-only fast.  This lasts for 1-3 days and then the individual moves to a juice fast.  These juices are freshly squeezed at home using a juicing machine.  The most beneficial ingredient in these juices are the living enzymes, which die after 24 hours.  Thus, fresh squeezed juice is imperative to gaining the most benefit from the juice.

Once you have achieved your time goal for the juice fast you can move into the fruit portion of the fast.  This phase of fasting for weight loss should be ½ the length of time of the water and juice phase combined.  In other words, if you fasted drinking only water and juice for a total of 10 days then you should eat only fruit for a total of 5 days.

Use as much organic produce as you can, especially when you are juicing.  Imagine pouring fungicides and herbicides into your body at an alarming rate as you juice 2 pounds of carrots to get 16 ounces of juice.

Once you complete the juice phase you can move into a raw food diet of vegetables and fruit for the same length of time as the fruit phase and you’ll continue to see rapid weight loss.  You’ll also be cleansing out your lower intestines with the added fiber of the toxins that build up when you aren’t eating.

As you transition to a diet of foods that you can continue to eat and maintain your weight loss be sure to include as much raw food as you can since living food is wonderful for a living body.

Fasting for weight loss has fantastic health, spiritual and weight loss benefits.  With the right motivation and support you can use fasting for weight loss to the benefit of your overall health.
RESOURCES
Mark’s Daily Apple: Why Fast
http://www.marksdailyapple.com/fasting-weight-loss/#axzz2lJuDshf4
NPR: Two-Day Diets: how mini fasts can help maximize weight loss
http://www.npr.org/blogs/thesalt/2013/07/29/205845319/two-day-diets-how-mini-fasts-can-help-maximize-weight-loss
Fitday: 4 Dangers of fasting for weightloss
http://www.fitday.com/fitness-articles/fitness/weight-loss/4-dangers-of-fasting-for-weight-loss.html
Health: 16 Ways to Lose Weight Fast
http://www.health.com/health/gallery/0,,20501331,00.html

 

Mercola: Intermittant Fasting Finally Becoming Mainstream Health Recommendation
http://fitness.mercola.com/sites/fitness/archive/2013/01/18/intermittent-fasting-approach.aspx
Mercola: What the Science Says about Intermittant Fasting
http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx

 

 

 

 

 

 

 

 

 

 

 

 

 

Fasting For Weight Loss

Weight loss is an issue that affects countless numbers of people today.  The rate of growth of people has increased as the number of weight loss products continues to increase and our marriage to the Standard Western Diet grows.  More people are turning to fasting for weight loss in order to jump start their programs or to gain firm control over their eating habits.

Fasting can be undertaken for as short as 1 day or as long as 30 – depending upon the type of fast and your health at the start of the fast.  As with any other fitness or diet program you should always consult with your doctor so that you both can make an informed decision about your plans based on your current health, fitness and medications.

Once you determine that any underlying health issues you may have will withstand a fast you are ready to begin!  Fasting for health and weight loss reasons can be an effective way to lose unnecessary body fat but also a way of cleansing the body of unhealthy toxins and divorcing yourself of unhealthy eating habits.

Weight loss happens through a negative calorie balance.  When you burn more than you take in you will lose weight.  The negative balance can happen with decreasing intake or increasing burn (exercise).  Fasting for weight loss may be a healthy way to jump start your weight loss program but it isn’t a way of managing your weight.

Weight management should never be an endless journey of weight gain and weight loss that plagues many people.  Instead management should be achieved through maintaining a specific weight by having changed your eating habits to a ‘diet’ that you can continue without fear of  ‘falling off’.

Fasting can also be unhealthy.  If you have underlying emotional eating habits then fasting can lead to bingeing or can lead to anorexia.  Either of those eating disorders are dangerous to your health.

There are three types of fasts – a water-only, juice fast and fruit fast.  A water only fast is pretty self-explanatory – you drink only water.  In a juice fast you drink freshly squeezed juices that include, but are not limited to, carrot, apple, fruits, and greens.  A fruit fast allows the participant to only eat fruits, of any kind and in any amounts.

Most people fasting for weight loss start with a water-only fast.  This lasts for 1-3 days and then the individual moves to a juice fast.  These juices are freshly squeezed at home using a juicing machine.  The most beneficial ingredient in these juices are the living enzymes, which die after 24 hours.  Thus, fresh squeezed juice is imperative to gaining the most benefit from the juice.

Once you have achieved your time goal for the juice fast you can move into the fruit portion of the fast.  This phase of fasting for weight loss should be ½ the length of time of the water and juice phase combined.  In other words, if you fasted drinking only water and juice for a total of 10 days then you should eat only fruit for a total of 5 days.

Use as much organic produce as you can, especially when you are juicing.  Imagine pouring fungicides and herbicides into your body at an alarming rate as you juice 2 pounds of carrots to get 16 ounces of juice.

Once you complete the juice phase you can move into a raw food diet of vegetables and fruit for the same length of time as the fruit phase and you’ll continue to see rapid weight loss.  You’ll also be cleansing out your lower intestines with the added fiber of the toxins that build up when you aren’t eating.

As you transition to a diet of foods that you can continue to eat and maintain your weight loss be sure to include as much raw food as you can since living food is wonderful for a living body.

Fasting for weight loss has fantastic health, spiritual and weight loss benefits.  With the right motivation and support you can use fasting for weight loss to the benefit of your overall health.
RESOURCES
Mark’s Daily Apple: Why Fast
http://www.marksdailyapple.com/fasting-weight-loss/#axzz2lJuDshf4
NPR: Two-Day Diets: how mini fasts can help maximize weight loss
http://www.npr.org/blogs/thesalt/2013/07/29/205845319/two-day-diets-how-mini-fasts-can-help-maximize-weight-loss
Fitday: 4 Dangers of fasting for weightloss
http://www.fitday.com/fitness-articles/fitness/weight-loss/4-dangers-of-fasting-for-weight-loss.html
Health: 16 Ways to Lose Weight Fast
http://www.health.com/health/gallery/0,,20501331,00.html

 

Mercola: Intermittant Fasting Finally Becoming Mainstream Health Recommendation
http://fitness.mercola.com/sites/fitness/archive/2013/01/18/intermittent-fasting-approach.aspx
Mercola: What the Science Says about Intermittant Fasting
http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Benefits Of Calcium In Weight Loss

Calcium and weight loss

Obesity is a problem that affects a growing population. Because the Standard Western Diet stresses foods that are high in fat, calories and sugar; and because people often have less time in their day for extended exercise (more than 10 minutes), weight gain is a common problem. New research has suggested that including calcium in the diet, in the form of dairy products, has a positive effect on weight loss. In fact, the dairy industry has produced an entire advertising campaign around calcium and weight loss.

Many studies that the American Dairy Association (ADA) rely on in their advertising have found a link between the amount of calcium and weight loss of the body. The link appears to be in the amount of calcium stores and the current weight of the subject.

In the advertising, the ADA states that the research showed a relationship between eating 3-4 servings of low fat dairy products each day and a decrease in the amount of fat stores in the body. The research has pointed to a suggestion that calcium will increase the amount of fat the body converts to energy by increasing the body’s core temperature causing it to burn calories at a faster rate.

The studies also suggested that people with the lowest amount of calcium stores in their body also have the highest amount of stored fat.

Conversely, popular diets that promise quick weight loss are often low in dairy products, the highest foods containing calcium, which also affects the potential for bone loss and osteoporosis. Women who control the amount of eating they do each day can be at risk for a number of deficiencies because they miss vital vitamins and minerals.

The list of foods that are high in calcium include milk, cheese, yogurt, ice cream, baked beans, dried figs, broccoli, and most dark green leafy vegetables.

Dr. Reed Mangels, from the Vegetarian Resource Group, also comments on the influence that high amounts of animal protein have on our bodies. Quoting a study published in the Journal of Nutrition in 2003 he states that “Some studies show that diets that are high in protein, especially animal protein, do cause increased losses of calcium in the urine…” Which means that the amount of Recommended Daily Allowance (RDA) of calcium may fluctuate for individuals based on the amount of animal protein they regularly consume.

The current RDA for calcium is 800-1000 mg per day while most Americans usually consume between 500-700 mg. Unless a diet is high in foods that contain calcium, calcium supplements may be necessary to avoid the increased risk of bone loss and osteoporosis and take advantage of the potential for calcium and weight loss.

It might be convenient to believe that increasing the amount of calcium included in your diet would increase your weight loss but there have also been studies published in the same time frame that do not point to an increased calcium and weight loss from altered body fat mass in young healthy women. The American Journal of Clinical Nutrition, April 2005, carried reports of research that are contradictory to the reported weight loss that other studies showed. (1)

The conclusion? Before starting any weight loss program you should consult your doctor, especially if you are under 18, pregnant, nursing or have a health problem. Your original calcium intake, as well as the intake of other vital vitamins and minerals, should be established. And then a specific diet, that meets the caloric as well as the nutritional needs of your body, should be established. This can be done with the assistance of an educated Registered Dietitician. The results of the current studies linking calcium and weight loss are not conclusive and more research is required before a judgment can be drawn.

(1) The American Journal of Clinical Nutrition: Dairy Products do not lead to alterations in body weight or fat mass in young women in a 1 year intervention
http://ajcn.nutrition.org/content/81/4/751.abstract

RESOURCES

Office of Dietary Supplements National Institutes of Health: Calcium
http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/

The American Journal of Clinical Nutrition: Weight Loss and Calcium intake influence calcium absorption in overweight postmenopausal women
http://ajcn.nutrition.org/content/80/1/123.abstract

Mens Health: 9 Weight Loss Rules that Work
http://www.menshealth.com/mhlists/lose_weight/Count_on_Calcium.php

Medical News Today: Calcium for Weight Loss
http://www.medicalnewstoday.com/releases/142198.php

Prevention: 6 Eating Rules for Faster Weight Loss
http://www.prevention.com/weight-loss/weight-loss-tips/6-eating-rules-faster-weight-loss/2-calcium—vitamin-d

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