1 Best Diet

Made to Move - Exercise Is Essential for Optimal Health

noreply@blogger.com (tota-data.blogspot.com) — Fri, 10 May 2013 21:00:00 +0000

Exercise can decrease you risk of heart disease, increase your energy levels, improve your mood and self confidence, improve your memory, help you sleep better, and slow down the aging process. And yet most of us still find plenty of excuses to not exercise. This seems to be especially true in the church, where dedication to exercise is often mistaken for vanity. The truth is that Scripture encourages us to engage in physical activity in exercise. Considering the numerous benefits of exercise, it is obvious that God created us to be active, that we were Made to Move.

Many people are familiar with 1 Corinthians 6:10-20, in which the Apostle Paul exhorts us to take care of our bodies.

"Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? 20 For you have been bought with a price: therefore glorify God in your body." (1 Corinthians 6:19-20 NAS95S)

While many have heard this verse used to teach that we should avoid promiscuity, alcohol, tobacco and drugs, it is rare that we are taught that this verse is not just a warning to avoid these activities, but is an exhortation to be proactive in caring for our bodies. We should make sure that we keep our bodies in peak condition at all times. That means that we are to glorify God both with the foods we eat to fuel our bodies, but also that we are to engage in physical exercise. In fact, in his first letter to Timothy, Paul says:

"For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come." (1 Timothy 4:8 NKJV)

Some people take Paul's words that bodily exercise profits a little but that godliness is profitable for all things as a dismissal of exercise, which makes for a convenient excuse for them to sit around on their duff. But that is not what Paul is saying. First, we have already seen from 1 Corinithians that God is greatly concerned with the what we do with our bodies. Second, we have to consider the context.

"But reject profane and old wives' fables, and exercise yourself toward godliness. For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come." (1 Timothy 4:7-8 NKJV)

Paul is instructing Timothy to reject false teaching, which is harmful to us spiritually, and to exercise ourselves toward godliness. Paul then reaffirms the benefit of physical exercise to use it as an example of the greater benefit of spiritual exercise. Bodily exercise, while beneficial in this life will not result in eternal life. But it still profits. I am reminded of Jesus' instruction to the Pharisees.

"Woe to you, scribes and Pharisees, hypocrites! For you tithe mint and dill and cummin, and have neglected the weightier provisions of the law: justice and mercy and faithfulness; but these are the things you should have done without neglecting the others." (Matthew 23:23 NAS95S)

It is not a case of "either/or" but of "both/and." We need to exercise ourselves bodily and spiritually. To assume that Paul is teaching in 1 Timothy that Christians should not engage in physical exercise is to fall into the Gnostic heresy and ignores Paul's numerous other references to the benefits of physical discipline and exercise.

Another fundamental rule of interpreting Scripture is that you have to take into consideration the original audience as well as the distance of time. Paul wrote these words to Timothy nearly 2000 years ago. Paul and Timothy lived in a time and culture where constant physical activity was the norm. It has only been within the last 100 years that labor-saving devices have resulted in a drastic decline of our daily physical activity. A recent study of Old Order Amish populations, who reject modern conveniences, showed that a very high level of activity is integrated into their daily lives. On average, the Amish participated in six times the physical activity performed by participants in a recent survey of 12 modernized nations.

"The Amish were able to show us just how far we've fallen in the last 150 years or so in terms of the amount of physical activity we typically perform," said David R. Bassett, Ph.D., FACSM, a professor at the University of Tennessee, Knoxville, and lead researcher for the study. "Their lifestyle indicates that physical activity played a critical role in keeping our ancestors fit and healthy."

So Paul was advocating the benefits of physical exercise in a culture that was much more active than we are. How much more important it is for us to engage in physical exercise! Dr. John J. Ratey, clinical associate professor of psychiatry at Harvard Medical School commented:

In today's technology-driven, plasma-screened-in world, it's easy to forget that we are born movers... because we've engineered movement right out of our lives... The sedentary character of modern life is a disruption of our nature and it poses one of the biggest threats to our continued survival... we're literally killing ourselves.

We could talk about the benefits of regular exercise for hours on end. The purpose of this lesson is to touch on some of the primary scientifically proven benefits. The first benefit of exercise may surprise you. We need to Move For Our Mind.

1. EXERCISE SUPERCHARGES THE BRAIN

In the Introduction of his book Spark: The Revolutionary New Science of Exercise and the Brain, Dr. Ratey commented:
We all know that exercise makes us feel better, but most of us have no idea why. We assume it's because we're burning off stress or reducing muscle tension or boosting endorphins, and we leave it at that. But the real reason we feel so good when we get our blood pumping is that it makes the brain function at its best, and in my view, this benefit of physical activity is far more important-and fascinating-than what it does for the body. Building muscles and conditioning the heart and lungs are essentially side effects. I often tell my patients that the point of exercise is to build and condition the brain.

Exercise Produces "Miracle Grow" For Your Brain

The latest research indicates exercise can keep the brain sharp into old age and might help prevent Alzheimer's disease along with other mental disorders that accompany aging. Carl Cotman, Ph.D., of the University of California at Irvine found a link between physical activity and mental ability. In a study published in Nature, Cotman concluded compounds responsible for the brain's health can be controlled by exercise. Cotman conducted his research on rodents because, he says, "the effects of exercise are nearly identical in humans and rats." In his study, Cotman monitored "couch" rats and rats that ran on a treadmill. The rats that exercised had much higher levels of brain derived neurotrophic factor (BDNF), the most widely distributed growth factor in the brain and one believed to decline with the onset of Alzheimer's.

Exercise Improves Cognitive and Mental Function

Not only does exercise stimulate the creation of new brain cells (neurons), it also strengthens the connection between those cells. The areas of the brain that are stimulated through exercise are associated with memory and learning. Cotman's stated:
One of the prominent features of exercise, which is sometimes not appreciated in studies, is an improvement in the rate of learning, and I think that's a really cool take-home message because it suggests that if you're in good shape, you may be able to learn and function more efficiently.
A German study conducted in 2007 showed that people learn vocabulary words 20 percent faster after exercise than before exercise and that the rate of learning correlated directly with levels of BDNF in the brain.

Exercise Improves Mood

Exercise can be a great way to lift your mood and improve your emotions. When you exercise, your body feels more relaxed and calm. Find out some of the reasons and the best exercises to lift your mood and balance your emotions.
When you exercise, your brain releases endorphins, adrenaline, serotonin and dopamine. These chemicals all work together to make you feel good. In addition, after exercising you may feel a sense of accomplishment and your muscles will relax deeper because of the workout - easing tension and strain.
"Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours," concluded study lead researcher Dr. Jeremy Sibold, assistant professor of rehabilitation and movement science at the University of Vermont, Burlington.

Exercise Reduces Stress

Experts agree that one of best ways to reduce stress is through exercise. During the stress response, many chemical reactions occur in the body preparing it to what is known as the "fight or flight" response. Our ancestors were able to burn off our stress through their daily activity, such as defending themselves when an animal attacked, as it was a means of survival. They were able to run away or fight the threat immediately. In today's society, we do not have to fight a bear or tiger, so we do not have much of an outlet readily at hand to burn off the stress or pent up negative emotions. Therefore, we carry it with us creating emotional and physical problems. Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a homeostasis or balanced state more quickly.

Exercise Is An Antidote For Depression

In October of 2000 researchers from Duke University made the New York Times with a study showing that exercise is better than sertraline (Zoloft) at treating depression. What great news! Unfortunately, it was buried on page fourteen of the Health and Fitness section. If exercise came in pill form, it would be plastered across the front page, hailed as the blockbuster drug of the century.

2. EXERCISE SUSTAINS THE BODY

If you watch television at all, you are constantly bombarded by advertisements for every prescription drug under the sun. In an hour of TV, you probably watch at least 10 of these commercials. What amazes me is the number of potential side effects these drugs have. You might be better off with whatever is ailing you than facing side effects ranging from the mild to death. The other problem is that these drugs do not do anything to treat the root cause of the problem; they only alleviate the symptoms. If we would just follow God's advice to exercise our bodies, we could alleviate the root problem along with the symptoms.

Exercise Boosts Energy and Fights Fatigue

Feeling tired? A walk may be better than a nap for boosting energy and fighting fatigue.

New research suggests regular exercise can increase energy levels even among people suffering from chronic medical conditions associated with fatigue, like cancer and heart disease.

It may seem counterintuitive, but researchers say expending energy by engaging in regular exercise may pay off with increased energy in the long run.
"A lot of times when people are fatigued, the last thing they want to do is exercise," says researcher Patrick O'Connor, PhD, in a news release. "But if you're physically inactive and fatigued, being just a bit more active will help," says O'Connor, co-director of the University of Georgia exercise psychology laboratory, in Athens, Ga.

"We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day," says researcher Tim Puetz, PhD, also of UGA. "But it may be that lacing up your tennis shoes and getting out and doing some physical activity every morning can provide that spark of energy that people are looking for."

In this study, published in Psychological Bulletin, the researchers analyzed 70 studies on exercise and fatigue involving more than 6,800 people.

"More than 90% of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise," says O'Connor. "It's a very consistent effect."

The results show that regular exercise increases energy and reduces fatigue.

The average effect was greater than the improvement from using stimulant medications, including ones used for attention deficit hyperactivity disorder (ADHD) and narcolepsy.

Researchers say nearly every group studied -- from healthy adults, to cancer patients, and those with chronic conditions including diabetes and heart disease -- benefited from exercise.

Exercise Helps Prevent Cardiovascular Disease

There is a direct relation between physical inactivity and cardiovascular death.
Lack of physical activity is one of the major risk factors for cardiovascular disease.

Regular physical activity makes your heart, like any other muscle, stronger. A stronger heart can pump more blood with less effort. Regular exercise also prevents heart disease by lowering blood pressure, increasing good HDL cholesterol that transports fat away from the arteries and back to the liver for processing, reducing levels of bad LDL cholesterol that can form fatty deposits in the arteries and by preventing blood clots.

In a long-term Swedish study women and men who were physically active at least twice a week had a 41% lower risk of developing coronary heart disease than those who performed no physical activity.

Exercise Has a Cholesterol Lowering Effect

Physical exercise favourably influences blood cholesterol levels by decreasing LDL cholesterol, triglycerides and total cholesterol and increasing HDL cholesterol.

Exercise itself does not burn off cholesterol like it does with fat. Physical exercise can positively alter cholesterol metabolism by increasing the production and action of several enzymes in the muscles and liver that function to convert some of the cholesterol to a more favorable form, such as HDL-cholesterol.

Exercise Helps Prevent and Control Type 2 Diabetes

There is strong evidence from randomized controlled studies
(e.g. Finnish Diabetes Prevention Study and the Diabetes Prevention Program in the USA) that moderate physical activity combined with weight loss and balanced diet can confer a 50-60% reduction in risk of developing diabetes among those already at high risk.

Regular physical activity may improve insulin resistance and glucose tolerance and is highly effective in preventing or delaying the onset of type 2 diabetes in persons with impaired glucose regulation.

Exercise Helps Reduce Blood Pressure

The ways by which exercise can cause a reduction in blood pressure are unclear, but all forms of exercise seem to be effective in reducing blood pressure. Conversely, low physical activity increases the risk of hypertension.
Regular exercise decreases blood pressure in approximately 75% of hypertensive persons with an average decrease of 11 and 8 Hg mm for systolic and diastolic blood pressure respectively.
Regular exercise may decrease blood pressure in overweight and obese persons even without changes in body weight. Aerobic exercise appeares to have a slightly greater effect on blood pressure in hypertensive individuals than in individuals without hypertension.

Exercise Is Associated with a Reduced Risk of Cancer

Evidence exists that physical activity may be associated with a lower risk of several common forms of cancer, most notably colon and breast cancer.

Exercise May Reduce the Risk of Stroke

Research data indicates that moderate and high levels of physical activity may reduce the risk of total, ischemic, and hemorrhagic strokes.
People who have good physical function after the age of 40 may lower their risk of stroke by as much as 50 percent compared to people who are not able to climb stairs, kneel, bend, or lift as well, according to research published in the December 11, 2007, issue of Neurology, the medical journal of the American Academy of Neurology.

Exercise Increases Bone Strength

An active lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and may protect against osteoporosis (form of bone loss associated with aging).

Exercise Strengthens Your Immune System

Regular moderate exercise may have a beneficial effect on the immune function. The findings from some studies support the possibility that exercise may delay immunosenescence (age dependent decline in immune function).

Exercise Can Help You Sleep Better

If you suffer from poor sleep, daily exercise can make the difference. The natural dip in body temperature five to six hours after exercise may help to fall asleep. Researches from the Stanford University School of Medicine found that regular exercise provides improvement in general quality of sleep, quicker sleep-onset, longer sleep duration and feeling rested in the morning.

Exercise Can Improve Your Sex Life

Regular exercise maintains or improves sex life. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual functioning in both men and women. Men who exercise regularly are less likely to have erectile dysfunction and impotence than are men who don't exercise.

Exercise Can Help Reduce Back Pain

By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain. High quality studies prove that exercise is an effective treatment for recurrent low back pain.

Exercise Has Gastrointestinal Tract Benefits

Exercise is beneficial for persons suffering from cholelithiasis and constipation. Physical activity may reduce the risk of diverticulosis, gastrointestinal haemorrhage, and inflammatory bowel disease.

Exercise is an Alternative to Hormone replacement therapy for postmenopausal women

High-intensity exercise significantly reduces negative changes related to the menopausal transition.

CONCLUSION

At this point it should be abundantly clear that physical exercise is good for us. The Apostle Paul repeatedly used physical training to illustrate spiritual truths which indicates that he viewed physical exercise and even competition in a positive light. However, as with many things in life, there are extremes in the area of exercise. Some people focus entirely on spirituality, to the neglect of their physical bodies. Others focus so much attention on the form and shape of their physical bodies that they neglect spiritual growth and maturity. Neither of these indicates a biblical balance. We need to consistenly develop our body, mind, and spirit.

Four BIG Mistakes People Make in Their Diet

noreply@blogger.com (tota-data.blogspot.com) — Fri, 10 May 2013 20:00:00 +0000

Not enough small portions- When people diet they think to eat the least as possible and they kind of starve themselves in a way. Instead of eating 2 meals how about you train eating 5-6 small meals, why? Because when you eat 5-6 small meals every 2-4 hours you're metabolism speeds up. When you only put two meals into you're body how does you're metabolism know what its suppose to be doing?

Too much cardio- Did you know that after 60 minutes of cardio your body is realistically not burning fat anymore, its burning muscle? You ever wonder why people who lose weight rapidly from doing cardio get loose skin? This loose skin is FAT. That happens when you lose literally all of the muscle and the water in that area and its just fat. Keep cardio to 30 minutes 4-5 times a week because the cardio isn't what's going to ultimately kill the fat, the diet is.

Not enough water- You ever notice that the more water you drink the more you pee? There is a reason ya know! The more water you consume the better because you're body will get rid of it all because it doesn't need it because you're feeding it a lot of water which means you will lose water weight! You're body only holds on to the water because it needs to... But if you're constantly giving it to the body, it doesn't need to!

Not doing any weight training- Ever hear the term "lifting will make me bulky" Yeah BLAH BLAH BLAH, are boxers looking to be bulky? No they need to be quick to fight. Are golfers looking to be bulky? No they need agility and flexibility to be able to swing. Are Swimmers looking to be bulky? No they need speed and quickness not bulky muscles... But guess what? THEY ALL WEIGHT TRAIN! Just because you lift weights doesn't mean you will get bulky. It is a PROVEN fact that weight training BURNS MORE CALORIES than cardio does. Do yourself an awesome favor, get a good amount of cardio in AND weight training and see the beach body come out in no time.

I personally feel that these are four very, very big mistakes that some people think and make. If you want to get the results that are going to get you the body you want for summer you will need to get our of you're comfort zone!

Basic Food Rules for Optimal Health

noreply@blogger.com (tota-data.blogspot.com) — Wed, 08 May 2013 20:00:00 +0000

Food Is Big Business!

Americans spend a whopping $1 trillion dollars a year on food. Food is big business to say the least. The rising health concerns that accompany the rising obesity rates have prompted many food manufacturers to focus on key marketing terms, such as low-fat, whole grain, etc., in order to promote their products. For the food industry, mixed messages and confusion are good for business. In his book Food Rules, author Michael Pollan said:

As a journalist I fully appreciate the value of widespread public confusion: We're in the explanation business, and if the answers to the questions we explore got too simple, we'd be out of work. Indeed, I had a deeply unsettling moment when, after spending a couple years researching nutrition for my last book, In Defense of Food, I realized that the answer to the supposedly incredibly complicated question of what we should eat wasn't so complicated after all, and in fact could be boiled down to just seven words:

Eat food. Not too much. Mostly plants.

Basic Guidelines

Eat Real Food

It doesn't take a genius to figure this one out. Basically, man will never improve on what God has created.
"Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans-fats, cholesterol, added sugars, salt, and alcohol."

The problem is that the common sense has to compete with a powerful trillion dollar food industry that bombards us with messages calculated to make us eat more and more of the worst possible food. Generally speaking, there is an inverse relationship between nutritional value and profit when it comes to food.

The more you process any food, the more profitable it becomes. The more processed it is, the less nutritional value it retains. That is why we see things like enriched flour. They try to stuff some of the nutrients back in that they processed out. What we end up with is a far cry from what God gave us. Packaged and processed food companies spare no expense to push more of their products on their target market. More than 90 percent of their product sales are made to less than 10 percent of their customers. "In the case of processed food, that coveted 10 percent consists largely of people weighing more than 200 pounds and earning less than $35,000 per year."

In his book, The New Wellness Revolution, economist Paul Zane Pilzer observed:
No expense is spared to hit every psychological button that matters to the target market... Like a deer caught in the scope of a hunter at close range, the target never has chance.

At times, the ruthlessness of the process troubles the consciences of the $200,000-per-year marketing executives in charge of it. Some actually refuse to attend their own focus groups. Rather than confront their future victims in person, they prefer to review transcripts in the safety of their offices.

One of the great scandals of the junk-food culture is the extent to which its most enthusiastic promoters personally avoid the very products they are pushing.

Pilzer goes on to point out:

These food companies do something even worse than targeting lower-income, unhealthy, overweight consumers for their products. Once the target actually tries the product and becomes a customer, company chemists ensure they will never be satisfied with eating just a healthy amount of it.

[They] have been altered to ensure that "nobody can eat just one" of them. This chemical alteration causes great overconsumption, promoting obesity and destroying the natural tendency of our taste buds to seek variety in what we eat.
Perhaps at this point you are beginning to feel a bit of righteous indignation. We have allowed ourselves to be led astray like pigs to the slaughter. I am reminded again of the words of Jesus, "The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly" (John 10:10 ESV). These things should not surprise us. It is our responsibility to educate ourselves so that we know good from bad. Which brings me back to this point. The single best thing you can do to ensure proper nutrition is to eat primarily unprocessed whole foods. Real food, not edible food-like substances. Real food meaning:

Leafy Greens
Fruits
Lean Proteins
Whole Grains
Healthy Fats
Legumes (beans, peas, etc)

If the majority of your diet consists of real food, you will get better nutrition and feel more satisfied while consuming fewer calories. A good way to make sure you are eating real food is to shop the peripheries of the supermarket and stay out of the middle.

Shop the peripheries of the supermarket and stay out of the middle

You have probably noticed that most supermarkets are laid out the same way: For the most part, fresh food-produce, meat and fish, dairy-are on the outer edge, while processed foods dominate the center aisles. Also, many stores place the organic and whole foods sections on the periphery as well. If you keep to the outer edge of the store you are much more likely to wind up with real food in your shopping cart. This strategy is not entirely fool proof since HFCS, artificial sweeteners and other non-food ingredients have snuck into the dairy case and are hiding in flavored yogurts, pudding and some forms of cheese. Also, good foods, such as brown rice, dried beans, old-fashioned oatmeal, whole-grain pasta, etc. are usually found in one of the inner isles of the store. Still, the less time you spend in the center isles, the better off you are. Think of it as a baseball diamond-when you are running the bases it is best to stick as close to the baseline as possible. Deviate into the infield too much and you will find yourself back on the bench.

Pay More, Eat Less

We have all heard the age-old adage, "you get what you pay for." Food is no exception. Quality is more important than quantity. Pollan observed, "There's no escaping the fact that better food-measured by taste or nutritional quality (which often correspond)-costs more, because it has been grown less intensively and with more care. Not everyone can afford to eat well in America, which is a literal shame, but most of us can."

As with everything else, there is also a cost trade-off. As food costs have declined, food quality has declined and we end up having to eat more food and in reality spending just as much money. You probably end up spending more on health care as well. We complain about range-free organic eggs being $3 a dozen but don't blink at coke in our hands that cost $0.75. If you spend more for better food, you will probably eat less of it, it will probably taste better, and you will be more satisfied. So choose quality over quantity, nutrition over calories. Or as our grandparents used to say, "Better to pay the grocer than the doctor."

Eat When You Are Hungry, Not When You Are Bored

For a lot of us, probably most of us, eating often has very little to do with hunger. We eat when we get bored, or for entertainment, or to comfort or reward ourselves. Make a conscious effort to be aware of why you are eating, and only eat when you are truly hungry. One old wives' test says "If you're not hungry enough to eat an apple, than you're not hungry." Eating out of boredom or for comfort is a very costly antidepressant.

Don't Drink Your Calories

This doesn't mean don't consume beverages that contain calories. It doesn't mean that you shouldn't have protein or meal replacement shakes. It means be careful of what you drink. It is far too easy to get an entire day's worth or even two days worth of calories from a single indulgent drink.

You even have to be careful with many so-called "health drinks." The restaurant industry can easily fool health-conscious consumers with labels like "reduced-calorie." There's nothing "reduced" about a smoothie with more calories than a Quarter Pounder or four times the sugar in a chocolate-frosted cake doughnut.
Do I really even need to mention cokes or sweet tea? Like P90X Creator and Fitness Guru, Tony Horton says, "Drink your water, people!"

Break the rules once in a while

Obsessing over food rules is bad for your happiness and probably for your health too. Far too many people fail because they promise themselves that they will never eat this or that only to break that promise. It is important to have a relaxed, healthy relationship with food. There will always be special occasions where it is okay to throw all of the rules out the window. What matters most is not the special occasion, but the everyday practice. It is one thing to sin, but quite another to live in sin. It is often said, "All things in moderation," but that is an easily abused philosophy. As Bo Bennett said:

The credo of the average American is "all things in moderation". This is the same average American that is about 20 pounds overweight and has a one out of four chance of dying from heart disease.
I prefer the addendum offered by Mark Twain:

"All things in moderation, including moderation."

The Bottom Line

Okay, so we know that we should eat healthier, the way God intended for us to eat. We all know that Krispy Kreme doughnuts are bad for us and that fresh fruit is good for us. Knowing isn't the problem: doing it is another story. Why? Because we are in the habit of eating bad. We have to create a new habit of eating healthy. Since this is a lifestyle, it has to be doable. For starters, it is important to be realistic. A good general plan is to use the 80/20 rule. If you eat clean 80% of the time, you can afford to cheat 20% of the time. Personally, I tend to lean towards 90/10. Part of that is because the longer you eat clean, the less you want to cheat, and the more your body will let you know when you cheat. Not just by an added pound or two but by the way you feel. Once your body gets used to running on the high octane fuel God intended, you will notice that it doesn't run as well on the edible food-like stuff.

By Deryl W Duer

Orange Juice Nutritional Value

noreply@blogger.com (tota-data.blogspot.com) — Tue, 30 Apr 2013 23:39:00 +0000

We may take orange juice for granted because it is a very common product in many kitchens around the world, but when you learn of the true orange juice nutritional value, you may better appreciate just how valuable it is for a healthy lifestyle. This post is specifically geared towards that goal: summarizing OJ nutritional value so you can quickly check what a glass of orange juice can offer. If you are ready, open your mind and embrace the nutritional goodness that you are getting in every sip of this natural and health-filled drink.

Carbs, Calories and Fat - A glass of OJ contains about 110 calories, something that can provide a substantial source of energy on a daily basis. The same serving size only contains about half a gram of fat and about 26 grams of carbs. Contrary to what many know about, there is also about 1.5 grams of protein in every cup of this popular juice.

Vitamin C - This is the most well-known vitamin in the orange juice nutritional value list and for good reason; this juice is one of the most vitamin C rich products on the market, particularly when it is freshly squeezed and not diluted. An 8-ounce glass provides about 200% of an adult's daily Vitamin C dietary requirement. This helps to boost respiratory and immune system resistance to common illnesses like coughs and colds.

Potassium - Potassium is a vital mineral needed for proper muscle function, particularly that of the heart. There is about 500mg of potassium in a 1 cup serving of this nutritional juice, corresponding to about 14% of one's daily dietary requirement for this mineral. If you want a healthy, well-functioning heart, you can trust that a regular glass of this of delicious juice will help you achieve that important health goal.

Folic Acid - Folic acid is essential to a healthy circulatory system because it is important to cell division and the production of healthy red blood cells. Women who are pregnant specifically need this mineral due to the increased demand for proper blood circulation owing to the child also drawing nutrients from the mom's body. An 8-ounce glass of OJ provides about 11% of an adult's folic acid daily dietary requirement making orange juice a great complement to your daily diet.

B-complex vitamins - Vitamin B and Vitamin B1 (thiamin) are two examples of vitamin B-complexes that can also be found in orange juice. An 8-ounce glass contains about 7% of an adult's B6 daily requirement while the same can also provide about 18% of one's Vitamin B1 needs.

The next time you hold a glass of this healthy and tasty juice in your hand, think about this orange juice nutritional value and give OJ its proper due. To you, this vitamin enriched drink may just be an ordinary thirst quencher, but it can also provide a lot of other health benefits. So drink and be healthy; with a glass of orange juice, you know you are in good hands all day, every day.

By Robert N. Perry

Healthy Benefits of Eating Vegetables

noreply@blogger.com (tota-data.blogspot.com) — Tue, 30 Apr 2013 23:29:00 +0000

Vegetables are among the best food items that can be taken on a daily basis. They showcase as leaves, seeds, roots, tubers or stems. They also appear as bitter fruits gotten from herbaceous plants. Among them include carrots, green beans, water leaves, lettuce, avocado, mustard green, cabbage, broccoli, spinach, cucumber, okra and so on. There are numerous benefits that come from eating such edible items. You need to be well informed about them. Let's have a look at the following benefits.

• Vegetables are very good at preventing cardiovascular diseases. This is because, they contain lots of vitamins, minerals and other nutrients that promote the health condition of the human heart. They fight heart attack and other diseases that plague the heart.

• Veggies are good at preventing high blood pressure. When they are eaten on a daily basis, they can regulate the flow of blood in the human body. They can control blood pressure and also keep the individual in sound health.

• Vegetables are also very good at preventing cancer. They contain lots of nutrients that fight all kinds of cancer. They also cure all kinds of cancer at their initial stages.

• The nutritious food items are always beneficial to the digestive system. They improve digestion on a daily basis. They make sure other solid foods are properly digested at the right time. They also promote easy bowel movement on a regular basis.

• Regular intake of veggies helps a lot in vision improvement. This is usually the case when they are taken with fruits and other nutritious foods.

• The plant products help in preventing all kinds of diseases. This is always the case when they are eaten in their raw forms. Some of the cooked veggies also prevent all kinds of diseases.

• Maintaining healthy skin is quite possible through the regular consumption of quality veggies. The food items make the human skin to look fresh and beautiful on a daily basis. They are also very vital for maintaining strong bones and strong teeth. They simply improve human life when they are eaten regularly.

In all, the benefits of eating vegetables cannot be exhausted in a day. The nutritious food items are highly important in any meal. They form part of diet supplements. They are known to be affordable at the food market. Such edible food items are highly required for sound living. They should form part of a healthy diet plan. They can be eaten as desserts on a regular basis.

By Roy Chidubem Okonkwo

Healthy Foods To Eat For A Healthy You

noreply@blogger.com (tota-data.blogspot.com) — Tue, 30 Apr 2013 23:17:00 +0000

We all know that in order to be fit, we need to eat healthy foods. Yet, with all the different choices available in the market, sometimes it could be hard to choose which the healthy foods to eat are. Below are some of the foods you must eat if you want to enjoy good taste and obtain optimum nutrition.

Coconut

Coconut is not just good to eat when you are stranded on a tropical island, just like what are depicted in films. Coconuts offer carbohydrates and fats, which are also needed by the body to stay healthy. Coconut oil can help lower heart disease rate. Also, coconut oil also provides lauric acid that aids the immune system in fighting infections from viruses and bacteria. What is also great about coconut is that no part of the fruit or of the tree goes to waste because they can also be used appropriately.

Fish

Fish, particularly the saltwater kinds are the healthiest sources of protein. Unlike cattle that are fed with foods grown with artificial fertilizers, fish feed on minerals contained in water, such as iodine. Plus, fish also contains omega-3. Omega-3 is an essential fatty acid that the body cannot produce or effectively convert; but is required by the body in order to function well. Omega-3 helps ease inflammation present in the body. The best fish to eat are, of course, those that are fresh.

Kelp

Kelp is an algae or large seaweed that contains great amounts of potassium. Apparently, kelp offers more than potassium because it also contains substantial amounts of protein, iodine, magnesium and other types of minerals at amounts greater than those contained in many vegetables grown on land. You can also obtain EPA, a kind omega-3 fatty acid, from kelp.

Mushroom

This is a kind of food that is so versatile you can add it in stews, soups and even salads. Mushrooms grow in rich and organic substance. They can offer protein and iron and a lot of other nutrients. Eating mushrooms can help boost your immunity to diseases and infections. Furthermore, mushrooms have been used in many clinical and laboratory studies because experts say that there are compounds contained in mushrooms that can aid in the fight against breast cancer. If possible, always ensure that what you are buying are mushrooms that are grown organically.

Watercress

Watercress is an excellent source of iron and it contains more iron than the spinach. Also, powerful antioxidants are also contained in watercress that can support the fight against lung and breast cancer. Only about three ounces of watercress in one day can already improve the levels of specific antioxidants in the body. While you might not usually find watercress in the market, perhaps you could consider growing them on your own via hydroponic gardening so you could ensure that you will eat watercress that is free from synthetic fertilizers and plant chemicals.

Honey

This is a food that will never get spoiled despite many years in proper storage. Natural honey has hormone-like properties that make it an excellent addition to your diet. Instead of using refined sugar, use honey to sweeten your foods and drinks. Honey contains antioxidants. It can also be used as natural wound antiseptic. Phytoestrogen is even found in Greek honey that dampens breast, endometrial and prostate cancer growth.

By Roberta Barrow

3 Reasons to Include Eggplant in Your Diet

noreply@blogger.com (tota-data.blogspot.com) — Mon, 29 Apr 2013 21:52:00 +0000

I was always a little afraid of eggplant as a kid. It was such a strange looking purple entity and I could never quite figure out if it was an alien or a vegetable. Since my family was big on eggplant I had to learn to get over my fear and discovered that it tasted great. I also learned that it is not technically a vegetable but actually in the fruit family like tomatoes. I knew then that fruits and vegetables were important for good health but, I have recently discovered that eggplant may play a special role in the prevention of serious health conditions.

Reduced Risk of Cancer

When used properly, eggplant can provide many health benefits, including being important in the prevention of some types of cancer. Eggplant has been found to be useful in the treatment of colon cancer due to the high amount of fiber, especially in the skin because it contains more fiber that the eggplant itself.

Weight Loss

Since eggplant contains fiber it can be a useful tool for people who are trying to lose weight. Fiber is "bulky", taking up a lot of room in the stomach. Eggplant can give you a greater feeling of fullness for a longer period of time and may prompt you to eat fewer calories overall. Have grilled eggplant in your salads or prepare a low-fat eggplant appetizer.

Improved Skin Tone

Eggplant contains a high amount of water which is especially important in the maintenance of healthy skin and hair. Drinking an adequate amount of water and also ingesting it through foods such as eggplant can improve the quality of your hair and skin. Eat the eggplant raw for best results since cooking removed most of the water. If you can't stomach raw eggplant, make sure you don't over-cook it (i.e. MUSH).

Include eggplant in your diet with this simple, low-fat recipe:
EGGPLANT CASSEROLE

2 medium Eggplants
2 tbsp. Wheat Flour
2 cans Stewed Tomatoes
1/2 tsp. Salt
3 cloves Garlic, finely chopped
1/2 tsp. Basil
1/2 tsp. Oregano
1/2 tsp. Parsley
1 tsp. Paprika
1/4 cup Parmesan Cheese
1/2 tsp. Pepper

Preheat oven to 375 degrees. Spray casserole dish with PAM
Wash eggplant and cut into cubes (leave skin on)
Simmer covered in boiling, salted water about 6 minutes
Drain
Sauté drained eggplant in a PAM sprayed pan
Add garlic and spices and sauté about 3 minutes
Add stewed tomatoes and flour. Heat until mixture boils and slightly thickens
Pour mixture into casserole dish and top with Parmesan cheese
Bake 20 minutes

Best Diet Tips Ever

noreply@blogger.com (tota-data.blogspot.com) — Mon, 29 Apr 2013 21:14:00 +0000

Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."

Best Diet Tip No. 3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.

"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.

Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:

94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
Frozen vegetables
Bags of pre-washed greens
Canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken breasts
A few containers of pre-cooked brown rice

Within minutes, she can toss together a healthy medley.

Best Diet Tip No. 11: Order childrenâs portions at restaurants.

"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12: Eat foods in season.

"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."
At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Best Diet Tip No. 15: Be physically active.

Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelon .

Reviewed by Louise Chang, MD

Top Foods That Cause Inflammation

noreply@blogger.com (tota-data.blogspot.com) — Sun, 21 Apr 2013 04:16:00 +0000

Inflammation is rapidly becoming one of the most studied topics in mainstream health care and with good reason.

Chronic inflammation has been linked to heart disease, obesity, diabetes, cancer. Alzheimer's and fibromyalgia, to name a few. In fact, inflammation is rapidly becoming the most widespread illness of the 21st century.

Inflammation was even featured on the cover of the Feb 2004 edition of Time Magazine where it was dubbed "The Secret Killer." Secret, because where once, chronic inflammation was seen as the effect of these conditions, many in healthcare are now looking to inflammation as potentially the primary cause of these chronic degenerative conditions.
Unlike acute inflammation from trauma, infections, allergies, burns, or cuts which can heal within a short period of time, chronic inflammation is more systemic in nature and can become a repeating cycle of flare ups over the years.
The problem with inflammation is that it is almost entirely due to lifestyle and environmental factors. A toxic environment, poor of sleep, stress, lack of movement will all contribute to inflammation. However, poor nutrition may be the biggest culprit.

Many of the foods we consume on a regular basis, promote the spread of inflammation throughout the body. For example:

Sugar - Diets high in refined sugars tend to produce a large rate of inflammation throughout the body due to their acidic load. Refined sugars are found in almost all packaged foods especially in concentrated forms like high fructose corn syrup.

Vegetable Oils - Industrial fats and vegetable oils produce trans fatty acids that can increase inflammation and damage blood vessels. Polyunsaturated fats such as corn, soy, safflower and cottonseed oils are also found primarily in packaged foods and restaurant applications.

Grains - Most grains eaten today, including their whole grain varieties, are refined, processed and treated with pesticides and other chemicals. More importantly, wheat, rice, corn, etc. contain gut-irritating proteins that cause inflammation along the digestive tract. Gluten intolerance is an example of this process.

Food additives - Often used as flavor enhancers and preservatives. There is some speculation that these additives, such as MSG and colorings found in processed meats and packaged foods, will trigger an inflammatory response in people already suffering from chronic inflammation.

Reducing inflammation form food sources is potentially a simple solution to a number of different illnesses and chronic degenerative conditions.

By eating a clean, nutritionally dense, whole food based diet consisting of vegetables, lean organic meats, low sugar fruits, nuts and seeds, we can begin to gain control over a condition that has limited the lives of so many.

Simply Good Healthy Chocolate Bars

noreply@blogger.com (tota-data.blogspot.com) — Sun, 21 Apr 2013 04:10:00 +0000

But first... let's talk about the primary secret ingredient in these healthy chocolate bars... coconut oil. Now in this recipe, all ingredients have great health properties but to discuss those would be to write a book. So coconut oil it is for today.

There are countless benefits to the coconut oil in these healthy chocolate bars.
And if you know me at all you know that I am a huge fan and proponent of its use in everyday life. And here are a few of the top reasons why...

Weight Loss

Coconut oil is very useful in achieving weight loss goals. The fatty acids in these decadently healthy chocolate bars actually help to take off excessive weight. It is also easy to digest and actually improves the function of the thyroid... a common overweight condition. But that is not all... coconut oil increases the metabolism and removes stress on the pancreas which helps burn more energy... i.e. more calories.

Digestion

Have you heard me say this before? Digestion is the heart of your health. Think about that. How does your body get the fuel it needs to function? Through the digestion of these healthy chocolate bars and all the other nutritious goodies you consume. Using coconut oil improves the digestive processes and that prevents various stomach problems including irritable bowel syndrome. It has anti microbial properties which also help in dealing with indigestion. And to top it off coconut oil also helps in absorption of essential nutrients.

Immunity

Our key ingredient in these healthy chocolate bars strengthens the immune system effectively increasing the healing of viruses and bacterial diseases such as herpes, influenza and even HIV.

I'll stop there for now but I could write a novel on the health benefits of coconut oil. For now though, who is ready for some simply good healthy chocolate bars? I am... hehe So, with these top health benefits in mind, here is the super easy recipe to a super delicious and very nutritious treat! Notice I said treat... not dinner. Just saying!

Ingredients

3/4 cup pure coconut oil
1/2 cup unsweetened cocoa powder
1/2 cup raw honey
2 tsp. vanilla extract
2 tsp. ground cinnamon
1/2 tsp. chili powder
1/4 tsp. cayenne
1/8 tsp. sea salt
You could also replace the chili powder and cayenne in these healthy chocolate bars with lavender essential oil, peppermint essential oil, orange extract. Each of these ingredients has unique and powerful health properties. You could also add dried blueberries or top with course sea salt.
In a medium mixing bowl, combine all ingredients. Whisk well until the chocolate is smooth. You want to get rid of as many of the clumps from the coconut oil as possible.

Spread out over a parchment lined cookie sheet and chill in the fridge or freezer overnight.

Cut and enjoy. :)

Managing Stress With Diet

noreply@blogger.com (tota-data.blogspot.com) — Sun, 21 Apr 2013 04:00:00 +0000

When we are stressed our body thinks it is the goalie in game 7 of the Stanley cup game. Our heart rate can soar, breathing is erratic, our stomach can knot like a noose (the true meaning of a gut instinct), and yes our blood sugar rises.
Making the right food choices will not make our boss a nicer person reducing our stress at work, or make our kids listen any better, however, healthy nutrition is one of the many ways we can protect our body from the hazards of the physiological response to stress. This enables us cope better, think better and make better decisions as to how to minimize the stressors in our life. Here are a few ideas to immediately implement to start taming the asphyxiating tentacles of stress.

Eat regularly through out the day: Trying to eat every 3 hours is a great way to keep your metabolism in its happy place, keep the blood sugar steady. Hunger hormones - ghrelin as an example - increase the body's stress response and stress causes the release of hunger hormones. Eating every 3 ours does not mean an all you can eat buffet, have some protein with complex carb or healthy fat. Apple and peanutbutter, almonds, vegetables dipped in tuna, whey shake with fruit - all of these make great snacks. And also remember - we often get hunger signals - when we are not hungry. Really important to drink water - don't let your body confuse the thirst & hunger signals. Short on sleep, stressed, smelling food - all of these can make us think we are hungry.

Protein... we need it for so many reasons. Our body needs the amino acids, building blocks of protein, to function properly. Tryptophan - is an amino acid that is a precursor to serotonin production - that happy place neurotransmitter. Eat egg whites, spinach, fish, turkey, soy, mushrooms - all of these foods plus many more provide a good supply of tryptophan.

Ditch the sugar - for every aspect of our health and yes in stress reduction as well. The sugar (aka empty carbs) will further increase the blood sugar level, calling in the army of insulin. Same for alcohol - alcohol causes us to produce more stress hormones. And of course there is smoking - which destroys the body in every possible way - so it would be like sending our soldiers out into combat without body armor. Paradoxically, the habits people turn to in times of stress - are absolutely the worse possible choices, as they further increase physiological stress, making the body far less capable of defense.

Foods really great with helping the body cope with stress:

vitamin C rich foods: fruits and vegetables (cooking destroys vitamin C), please eat the fruit, not the juice alone

B vitamins - pep and energy, mood regulating neurotransmitters: lean meats, lentils, beans, whole grains, dairy, eggs, nuts and seeds, green vegetables...

Magnificent Magnesium: readily available in healthy food - and many people are deficient in magnesium. This mineral is affectionately respected as the anti stress mineral. It is responsible for the relaxation phase of the heart beat, building bone and almost every enzymatic reaction in the body. It is readily available in fish, vegetables, meat, legumes, nuts, seeds - however there is a strong belief that our soil is depleted in magnesium - which would mean we are not getting all the magnesium in our food as we think. Certain medications such as the birth control pill can deplete the body of magnesium, as well as supplementing other minerals that compete with magnesium. Supplements need to balanced, not popped haphazardly possibly creating a deficiency.

There are many ways we can control stress - and diet is a wonderful option. The anti stress diet advice is also applicable to many aspects of proactive healthy living. Use your food to create that inner ecosystem of peace, harmony, vitality & good health.

Can You Eat Unlimited Amounts Of Fruit On The Nutrisystem Diet?

noreply@blogger.com (tota-data.blogspot.com) — Sat, 20 Apr 2013 00:19:00 +0000

There is no question that fruits and vegetables are an important part of the Nutrisystem diet. Some folks want to take full advantage of this and they wonder if they can eat an unlimited amounts of fruits. I find that not surprisingly, more people ask about eating the fruits than the vegetables.

I heard from someone who said: "I am interested in starting the Nutrisystem diet relatively soon. But I am wondering if I will be able to eat a lot of fruits. I love sweets and although I know that I may have to give up my cookies, I feel like bananas and kiwi are a decent substitute, at least while I'm dieting. But I am wondering if there are going to be limitations on how much I am able to eat." I will address these concerns below.

I find that there is sometimes confusion about unlimited fruits and vegetables on this diet. Many non starchy vegetables ARE unlimited, but only those that are low on the glycemic index. (Examples are tomatoes, asparagus, and broccoli.) You may already know this, but Nutrisystem encourages and provides foods that are glycemic friendly, meaning that they are lower in starches and carbohydrates in order to keep you feeling full and to keep your blood sugar steady. You are encouraged to eat more foods that are glycemic friendly and less foods that are not.

That is why fruits are not unlimited. They tend to be higher in natural sugars. (For example, an apple can have over 25 grams of sugars, although these sugars are more beneficial than the processed kind because they are easily converted to energy.) And although you are encouraged to eat up to three servings of fruits per day, these aren't unlimited. But the serving sizes are generous. For example, a serving is one apple, one banana, or an entire cup of blueberries, cherries, strawberries, or pineapple, to name just a couple of examples.

It is suggested that you have a fruit with breakfast, plus another at one more of the main meals or with a snack. And, you can either have a fruit or vegetable with dinner. So that is up to three per day if you chose the fruit instead of the vegetable at dinner. Breakfast is suggested because it is usually very easy to incorporate fruit with breakfast. Simply add strawberries to your cereal or blueberries on top of your french toast. It's also easy to add fruit to a protein based snack. Cherries on top of Greek yogurt or cottage cheese is a quick, easy and nutritious way to get a serving into your day.

I know that this question was based on having plenty of fruit but, believe it or not, I sometimes have people ask me if they can skip the fruit since they don't like it. You shouldn't skip the fruit, but you can substitute four ounces of pure fruit juice without any sugar added.

I know that not having unlimited fruits may seem like a negative, but honestly, you are also asked to add in vegetables and protein as well. So you have plenty of fresh sides that you are trying to work in. So you usually have more than enough.

What Is a Paleo Redux?

noreply@blogger.com (tota-data.blogspot.com) — Sat, 20 Apr 2013 00:10:00 +0000

So many people have heard of a paleo diet but few have heard of a paleo redux or template? So what exactly is a Paleo redux? It's like paleo 2.0, a more open minded approach to paleo diet. A lot of people have heard or have even tried the paleo diet but to get the best results a paleo diet has to be fine tuned the individual. There are also some problems people may run into when they are transitioning to a paleo diet. Digestion, detoxifaction and blood sugar issues are an important part to work on to get the most out of the diet. People need a varying amount of not only micronutrients but macronutrients as well and the best way to determine this is by self experimentation and fine tuning. Rice and gluten free grains may be okay to experiment with and try to see if they will work for you and your body.

Digestion is an important part of your body's natural process of absorbing nutrients from food but also eliminating it and in part detoxifying it. Low stomach acid and enzyme levels are very common for a number of reasons. The fix for it though is fairly simple, by supplementing with papaya enzymes and betaine HCL. You can also use vinegar with water, and digestive bitters as well. I find a combination of digestive bitters, HCL and enzymes works best, which you can find in a combined supplement or bitters with HCL and enzymes separately. It takes some experimentation to find out how much betaine HCL you will need but you need to take it with every large meal you have.

Eliminating foods that are you are intolerant to or allergic to is important as well. You can do this by going on a paleo diet but eliminating FODMAPs, and going on a GAPs diet can work as well. There are a variety of free resources on both of those diets. For bacterial overgrowth issues, and other digestion issues it would be wise to seek out a paleo compliant physician.

Detoxification is an important part of the Paleo transition process as well. There may be genetic or even epigenetic factors inhibiting detox. Fixing digestion will fix this a lot as well. Testing for MTHFR and related genetic defects to determine a course of action is recommended as well. The 23andMe test is a good test to look into, it tests your entire genome. A knowledgeable paleo compliany physician can help determine if your kidneys and liver are functioning proper through bloodwork and physical. Herbs and supplements may be needed to help with your detoxifaction.

Blood sugar issues are common among those on a paleo diet or transitioning to one. The most obvious reason being that you are on a lower carbohydrate diet, and your body isn't used to using fat as fuel. Eliminting sugar, sweeteners and limiting carbohydrates as well as fruit can help a lot as well with stabilizing sugar. It may be due to stress, activity levels or some other factor you may need to consume more carbohydrates. There are some supplements or things to try as well. Cinnamon is helpful in stabilizing blood sugar, but be careful to not have too much as it can thin the blood.

Establishing a paleo template for which you can readily adapt your lifestyle to is an important part of getting a paleo diet to work for you. It may take some outside help, supplements and a lot of patience but the work and wait is worth it for your health.

Easy Weight Loss With Green Coffee Beans

noreply@blogger.com (tota-data.blogspot.com) — Mon, 15 Apr 2013 22:56:00 +0000

The use of green coffee bean extract is now one of the most talked about weight loss dietary supplements. Easy weight loss is hurriedly applied to products we see on late night television promising overweight men and women the quick fix. This is one supplement however that is living up to its claim.

While I have no doubt that many of the products advertised do work, you should be aware that your first priority is staying healthy. Please don't get me wrong though, I am by no means saying that these weight loss promises are pushing products that are unhealthy for you, but rather that you should use some common sense and not sacrifice a healthy meal.

Come to think of it, if you are not feeding your body well then losing weight and looking slim and sexy will soon have no purpose if you are too sick to go to the beach or wear that close-fitting little black dress to the office party.

Green Coffee Beans.

No one will deny that coffee is the most consumed beverage in America and probably the world. When coffee beans are allowed to mature and harvested just the right time, roasted to perfection, I too get swept away to the "hills of satisfaction" with my first sip.

Drinking coffee is known to curb that hunger and boost energy either for starting your day or those who drink many cups during the day.

Researchers and scientists took notice and explored the effects of green coffee beans and weight loss.

Studies from the National Institute of Health can be found on National Institute of Health.

Slimming Coffee.

Could this be the biggest weight loss discovery of all time? Many are already fondly referring to their green coffee capsules as their "slimming coffee" and feel safe in its consumption since coffee was already a part of their diet.

Whether you call this your "Slim Coffee" or your "Slimming Coffee" I get the feeling that if you are already a coffee drinker then making the choice to try this weight loss discovery will be right up your ally.

If losing weight is a matter of getting healthy and you are finding it difficult to change diets then green coffee beans could be the answer.

Green coffee beans have now found a home among the millions of people who struggled with different diets and will be home for a very long time?

If you are looking for an effective weight loss plan you owe it to yourself to find out how green coffee beans can work for you. You don't have to be a coffee drinker to use green coffee beans. Find out more at http://www.womensi.com/

The Best Diets for Permanent Weight Loss

noreply@blogger.com (tota-data.blogspot.com) — Mon, 15 Apr 2013 22:55:00 +0000

When it comes to permanent weight loss, everyone wants to be able to stick to a healthy eating plan which they can keep up and which provides noticeable results. However, there are a huge number of fad diets out there which will only work for the initial stage but are either too intense to keep up or are only designed for quick weight loss.
Instead of going for a diet which you can only do for a couple of weeks, you should instead opt for a healthy eating strategy which you can apply to your eating for a long time so that you can see the long-term health benefits and also maintain your ideal weight.

Weight Watchers

The Weight Watchers diet plan is a great way of getting the support you need to keep up the weight loss such as in Weight Watchers meetings or online. Losing weight isn't easy, and if you want to lose a lot of weight, then the Weight Watchers plan is great for teaching you healthy eating habits so that you can have a healthy lifestyle as well as a body that you love.

Based around a ProPoints system, each type of food has a number of "points" and then you are only allowed a set amount of points per day. Some foods are free of points (you can eat as many of these as you like), whereas others are high in points (you can eat them but probably be unable to eat much for the rest of the day!).

Raw Food Diet

The raw food diet has become a lot more popular over the past few years, and that is probably due to its ability to aid long-term sustainable weight loss. With a plan which emphasises the goodness of raw foods, the raw food diet is a tasty and easy plan designed to aid digestion, improve heart health, clear your complexion and give you much more energy.

The enzymes which can help improve your digestion can be found in a wide range of raw foods, and by leaving them raw, you can digest these enzymes and speed up and more importantly maintain weight loss.

Atkins

Most popular for its fast effects on weight loss, many people have struggled to apply the rules of the Atkins diet to long-term weight loss. The strangest thing about the Atkins diet is that it doesn't seem like a normal healthy eating plan, as the consumption of steaks, bacon, eggs, cheese and other things supposedly "bad" for you are the main parts of your diet. This is basically a protein rich diet which enables you to sustain muscle rather than fat and boost weight loss. Great for some people, others struggle to keep it up simply because it can get expensive.

If you're serious about permanent weight loss you can opt for a diet which suits your routine. Teach yourself healthy eating habits and you'll soon see a dramatic difference in your weight.