Whole Grains And Reduced Risk Of Cancer

Cancer as reported is the second leading cause of illness and death in the United States claiming an estimated 550,000 lives each year, translated as more than 1,500 lives lost each day. The sad news, one third of these deaths are diet related.
As with CHD (cardiovascular Heart Disease), there is strong epidemiologic (epidemic diseases) evidence that the consumption of whole grains reduces risk of many types of cancer. The Diet & Health publication in 1989 showed a strong relationship between whole grains and certain cancers. Two of the cancers being discussed are:

• Gastrointestinal and
• Hormone dependent cancers

Examination of Whole Grains & Gastrointestinal cancers
The first meta-analysis of the relationship between whole grain intake and cancer was a preliminary review of studies. From these studies, five of them focused on colorectal cancer and seven focused on gastric cancer. In 16 of the 18 mentions of whole grain reduced cancer risk was found as high, compared to low intakes of whole grains.
Another meta-analysis of 40 studies followed and 20 different types of cancer examined, 46 of the 51 mentions of whole grain intake were associated with a decreased risk of cancer. This analysis showed the strongest association for gastrointestinal cancers. When they compared high versus low intakes of whole grain, the analysis showed a 21% lower risk for cancers of the colon and rectum, 30% lower for pancreatic cancer, and 43% lower risk for gastric cancer.
The third meta-analysis of whole-grain intake and cancer focused on 19 northern Italian studies, all used the same protocol. The researchers found a reduced risk of 18 different cancers in those who regularly ate whole grains. This association was graded by the amount of intake. For gastrointestinal cancers, the decrease in risk ranged from 20% to 50% for the highest versus the lowest level of whole grain food intake. The specific results for individual cancers were as follows:

• 50% lower risk for cancer of the stomach, colon and gallbladder
• 40%lower risk for cancer of the liver
• 30% lower risk for cancer of the rectum
• 20% lower risk for cancer of the pancreas

Experimental studies of dietary fiber/whole grain and colon cancer are less favorable, though not definitive.One recent long-term experimental study found no association between increased consumption of bran and whole grains and recurrence of colon polyps. Another recent study investigating the effects of a high fiber and low-fat diet, found no effect on the recurrence of colon polyps. The relevance of these studies may not be essential because only 5% of colon polyps eventually become cancerous. The use of colon polyps as a marker for colon cancer continues the debate.
POTENTIAL BENEFITS OF WHOLE GRAIN
It is unclear which component(s) of whole grains is responsible for reducing cancer risk. Preliminary research suggests many mechanisms are responsible for the protective action of whole grains that includes carbohydrate fermentation, decreased transit time, increased fecal bulk, and antioxidant properties.
Review of Whole Grain Properties
Carbohydrate Fermentation
Whole grains are rich sources of fermentable carbohydrates. These undigested carbohydrates are fermented in the colon and produce short-chain fatty acids (such as acetate, butyrate and propionate). These short-chain fatty acids lower colonic pH, reducing the ability of bile acids to act as carcinogens.
Decreased Transit Time & Increased Fecal Bulk
Dietary fiber increases transit time and increases fecal bulk. It allows less time for fecal mutagens to interact with the intestinal epithelium (tissues that covers cavity). A study of 20 populations in 12 countries found that fecal weight was inversely related to colon cancer risks. Wheat bran and oat bran are components of whole grains that increase fecal weight most effectively. Dietary fiber may have the effect of binding or diluting bile acids. Bile acids are thought to promote cell proliferation, therefore allowing increased opportunity for mutations to occur and abnormal cells to multiply.
Antioxidant Effects
The components of whole grains function as antioxidants. These are phenolic acids, vitamin E, selenium, lignans and phytic acids. Recent research indicates that whole grain foods are a rich source of antioxidants, comparable to most fruits and vegetables. The reason given, in addition to preventing LDL (harmful) oxidation, these antioxidants may also counter oxidative stress that causes acute and chronic cell injury including cancer formation.
Example
Colonic bacteria produce significant amounts of oxygen radical which can override the antioxidant capability of intestinal epithelial cells. How this works, the dietary phytic acid may suppress this potential problem by chelating various minerals in the colon thereby suppressing the oxidative reaction. The same response is true of Vitamin E that has similar antioxidant properties in respect to cell membrane. It helps to conserve selenium by keeping it in its reduced state. In this process, selenium functions as a cofactor for glutathione peroxidase, an enzyme that protects against, oxidative tissue damage. At high levels selenium can also suppress cell proliferation.

Hope Anderson owner of Hope Nutritional Services is a seasoned holistic coach. Her professional background is Food and Nutrition with accreditation in dietetics. Her mission and philosophy centers on providing scientific, evidence based information, products and tools to empower people who seek her counsel on how to live healthy, vibrant lifestyle in preventing at risks diseases. To learn more about Hope Anderson, visit her website: www.hopenutriservices.com

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Lose Weight Quickly - Surprise The World

In today's busy world, many people try to figure out how to go about getting fit and getting thin, but it's not as simple as most professionals make it out to be. Stay up late on any given night and you'll see millions of commercials play on this idea that if you simply buy the next product you're going to lose all the weight in the world and be a super human person. The fact of the matter is that you'll need to do more than just sit on the couch to get into a better body in a short span of time. Don't believe anyone that tells you it's really easy to move forward fitness without doing anything. You have to do something, even if you only have a little bit to lose.
There are several things that you can do to ensure that you're headed in the right direction with healthy living. You'll first need to change your diet, but don't take that as a call to eat only lettuce and drink water. You'll need to take baby steps if you want to really effectively change the way you're living your life. With that in mind, make sure that you seek out options that are full of nutrients and minimally processed. Real food will not allow you to overeat, it's only heavily processed items that are going to be detrimental to your body.
Aside from eating better, you'll want to look into a fat burner that you can add to your diet. One such option is that of green coffee bean extract. This immune system booster not only helps your body fight off illness it helps with boosting energy levels, regulating blood sugar and best of all, spiking the metabolic rate. By simply adding this option to your daily routine, you will be able to jump start your metabolism and burn fat at all times, even if you're just sitting at work on your computer.
The next big thing that you'll want to look into is getting into action. There is so many different exercise programs, routines, and options that you can find beneficial to your overall plans. The easiest of all options is that of video game consoles. Get a console that requires you to use movements to play and start playing an hour a day. You'll find that this simple start will allow you to have fun while you're moving your body and if done with enough frenetic energy, you'll start to shed weight faster than you ever thought possible.
The best thing that you can do in these modern times to make sure that you're healthy, is to look into the above options and add a little bit of a boost to burn calories. Without the preceding things in your life, you will find that it's an arduous task to get into shape. Start with diet, add a supplement, and get plenty of exercise, and you will not fail. Stick to it and if you just give it time you will have a knockout body that will turn heads.

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Article Source: http://EzineArticles.com/?expert=Pete_Morgan

Should Women Use Weights?

By Howe Russ

There is not a girl in any fitness center who hasn't wondered at least once during a workout, 'Should women lift weights or will it make us big and bulky?' This is one of the most commonly asked questions in the fitness industry and today's article will help you to get to the bottom of it once and for all.

If you are trying to build a better body in your local gym it can be very distracting if you are always being told different things by different people. Lots of the fitness industry is based on pure opinion, which is why there are so many conflicting pieces of information. However, if you want to look at the rock hard scientific evidence on this particular subject you will find it a whole lot easier to understand.

If you are old enough to remember the 1970's you will know the origins of this famous fitness myth. This all started during the glory days of bodybuilding. With massive, overly muscled guys like Arnold Schwarzenegger gracing stages around the world it's no wonder that most women were put off the idea of training with heavy barbells and dumbbells. Thanks to the thriving home circuit workout market during the 1980's VHS boom, the notion that women should stick to cardiovascular exercise was set in place.

Why did this happen? It was like adding 2 and 2, but getting 5. People presumed that if you touched weights you would automatically end up looking like a bodybuilder, because they famously training regularly with weights. of course, now we know differently, but this myth still exists in gyms today. If it were that easy to pack on lean size, every guy in your local gym would have the Rambo physique.

There have been many scientific studies performed on male and female exercise enthusiasts over the last four decades which confirm that women should indeed be performing regular resistance training for a number of important reasons. They are listed below:

* In order to build a toned, lean physique you simply need some kind of resistance training.

* Not only will your body build more lean muscle, you'll actually burn off more fat in the process.

* Your overall fitness will greatly increase, as will your metabolism.

* Resistance training has been shown to have very similar effects to HIIT in terms of it's ability to burn off body fat.

The four points above should be enough to get you on the resistance machines the next time you hit the gym, but now we answer the top concern ladies have on this subject. Is it going to make you grow big muscles and appear bulky? No, it is not. Female's simply don't have enough testosterone in their body's to do that, which is why those who become female bodybuilders need to get their diet in check, figure out what supplements to take and consume things like testosterone boosters on a regular basis.

That's a lifestyle you certainly couldn't live by accident. Unless you are deliberately trying to look like a bodybuilder, you will not look like one.

Should women lift weights? Absolutely. In fact it is one of the best ways to get in shape even if your overall goal is weight loss. The myth that ladies should stick to cardio is as old as time itself, it can be one of most confusing aspects of fitness alongside learning what supplements to take or which how many times per week you need to work out for maximum results.

About the Author:

Author Bio: Russ Howe PTI answers the query should women lift weights in the gym today. He also shows you what supplements to take to achieve your target physique in his latest new material which is available online.

The Trick To Dropping loads of Excess fat Super fast

By Colby McAuliffe

Amongst the hardest things you'll actually do in your life, is undoubtedly shed weight. The only real people that are truly likely to be able to get amazing outcomes are individuals who are really invested! As soon as you commit yourself you will need to practice a couple of key rules to help you to acquiring honestly impressive weightloss results. Nevertheless the most important thing you have to try to remember is usually that you will find virtually no things like shortcuts to shedding weight this means you ought to never ever squander your time and effort trying to find one.

I'd personally advise that you start out eating healthily, due to the fact diet is the key to shedding plenty of bodyweight quick! Your diet program from now on should for the most part contain such things as fruits, green vegetables, and organic and natural meat! All the things ought to be as natural and organic as you can. By eating, organic and natural things you will undoubtedly be providing your body just what it needs to shed fat and get in great shape. Even when you really are pondering munching, I'd personally advise that you stick to balanced things like carrot sticks and walnuts.

In addition to a healthy diet plan, you need to make sure that you are certainly not feeding on virtually any kinds of processed food! All the sugars and donuts are items that you are never going to want to reach for again if you are serious about getting genuine fat loss success. If you aren't ready to take eating routine extremely seriously from now on, then don't really expect to burn a wonderful quantity of excess fat!

Upon having seriously nailed down the eating plan, you may need to focus on the physical exercise area. It will be within your interest to be sure that you are in the health club each and every day of your life, hitting the weights hard! Individuals who are steady with their workout routines are often the very folks who are likely to enter into the finest condition possible.

If your end intention is to try to shed plenty of bodyweight then I'd personally advise that you stay away from undertaking an excess of cardio from now on. Preferably instead I'd really encourage every single one of you out there to really focus as much as it is possible to on training with extremely hefty weight loads. Those who are in the greatest shape of their lives tend to be those who actually lift weights consistently. Absolutely yes, it happens to be that straightforward!

I'd also strongly encourage all of you to begin wandering way more. The more you and your family move the more excess fat you will lose... it's really a genuine inescapable fact! You will not ever find a man or woman who treks a great deal to be overweight! Rather individuals that do not stroll far too much are the ones who are extremely heavy.

In addition to that I would personally suggest that every single human being on the market, fat or lean to have a fantastic night of sleep, each and every night. After training extremely hard, it will be in your benefit to make certain that you give your system the sleep it must have to heal. For everybody who is absolutely serious in relation to gaining success then you will consider this factor quite seriously. At minimal, I would propose that you acquire no less than 8 hours respite a night.

The final workout which I'd personally propose that you take a part in is sprinting. Running is the secret tool in regards to dropping an amazing volume of weight in a really brief time frame. The simple truth is that you're going to literally burn up almost all your unwanted weight should you run consistently.

The most important thing you need to know is to try to genuinely put the help and advice I have given to you on this page right now into practice. Truly the only folks who are certain to get into really special form are people who are ready to act everyday! You'll never, truly be in a position to shed weight if you are not in a position to make an effort and put in a considerable amount of effort on an every day basis.

However keep in mind that, the few people around that happen to be serious about dropping the surplus weight and staying lean will be the very people that are likely to begin to see the greatest results! Once you have that extraordinary shape, then you'll realize that individuals will come scrambling to you for recommendations!

About the Author:

The only real people that will ever drop some weight are the types that invest time to study diet and fitness. So just decide to begin taking action.

7 Great Energy Boosters That You Can Reach For Daily

What's the healthy choice when you're desperate for more energy?? Check out our tips in healthy weight loss management for powering up your energy levels when you're feeling zapped.
Tips #1. Adaptogens - Chronic stress breaks down body proteins, increases metabolic rate, and cause huge fluctuations in hormone release. Plant-based Adaptogens have been used for centuries to naturally increase the body's resistance to stress and improve mental performance and attention.
Tips #2. Sleep - Deep, restful sleep plays one of the most important roles in amping up your energy levels. Sleep is actually a very active time for your body to grow, develop & recover. Not getting enough quality sleep leaves your running on fumes
Tips #3. Exercise - New studies show that going for something as simple as a brisk walk can actually help fight fatigue & increase energy - even better than taking a nap!!
Tips #4. B Vitamins - Essential for revving up your metabolism by breaking down carbohydrates & fat. Burning up fuel & courting oxygen, B vitamins also act seamlessly to provide energy & improve physical & mental performance.
Tips #5. Water - Just plain, good ol' fashion water can life the fog of lethargy. Researchers have found that even minuscule water loss ( approximately 2 percent) depresses mood & impairs concentration. Proper hydration will help fight fatigue & provide a natural way to reboot.
Tips #6. CoQ10 - Your mitochondria are a terrible thing to waste. Considered the powerhouses of your cells, these organelles produce your daily energy & are fueled by CoQ10. The body naturally produces CoQ10; however, as we age, production decreases making supplementation necessary.
Tips #7. Reach For It - Naturally-occurring caffeine - Think green tea or yerba mate. Yes, you heard us right! Naturally-occurring caffeine such as what is found in green tea & yerba mate really can be healthy to consume when you're in a rut and need a boost. Here's why:
~It can speed up your metabolism - Caffeine, especially when combined with green tea's or yerba mate's antioxidants,can increase your basal metabolic rate, helping you burn more fat and maintain your weight loss.
~It can improve your alertness & mood - Caffeine can ward off drowsiness & restore alertness, restore alertness, optimizing mental performance & enhancing mood.
~It can also improve athletic performance -Caffeine acts as an ergogenic aid allowing athletes to train harder, longer. It also stimulates the brain and contributes to clearer thinking & greater concentration during performance.
Above 7 healthy energy booster tips is all provided at isagenix.

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Garcinia Cambogia, What Is It And Can It Work For You?

Garcinia Cambogia is a tamarind type fruit that is found in the forests of Southern India and South East Asia and until recently the health benefits of this fruit has been little known in the western world, although it is reported that ancient cultures have been using this fruits contents in medicine, and as an appetite suppressant by adding it to their meals to make them feel fuller for thousands of years.
It has been found that the extract produced from the rind of the fruit contains a compound known as Hydroxycitric Acid or HCA which according to many scientists and leading weight loss experts has many health benefits especially when it comes to weight loss.
So Does It Work?
Researchers are claiming that hydroxycitric acid or (HCA) has tremendous appetite-blocking capabilities and have seen results of up to two to three times more weight loss in individuals taking this supplement when compared with other dietary regimes. The HCA extract is known to help suppress the livers production of an enzyme called citrate lyase which converts excess carbohydrates into fat. By prohibiting the production of this enzyme the liver turns more of the carbohydrates into glycogen to be used as energy rather than being turned into fat.
In one clinical trial It is claimed that participants lost 17 lbs on average during this 12 week trial, but what seems to be quite unique about this trial is that it is reported that the participants were told not to change their regular dietary habits, or to start exercising. Taking that into account, it should be quite possible, if you were to clean up your dietary intake a little, and then introduce a little light exercise whilst taking this supplement to see some significant results in overall health and weight loss.
With Garcinia Cambogia now being referred to as the Holy Grail of weight loss, I am sure more in-depth test results will be published in the very near future giving us even more information to back up the current claims. In the meantime tests already carried out have shown that when Hydroxycitric Acid (HCA) is taken on a regular basis it increases the bodies Serotonin levels which enhance mood, relieve stress, and aid in quality sleep, which can also be of great benefit to the emotional eater.
A regular intake of HCA is also reported to help reduce cravings for carbohydrates, and sugars, common in junk food, so if you are looking for a natural weight loss supplement, this could certainly be well worth a try.

The world of weight loss products is enormous and finding a product or weight loss plan that is right for you can be very daunting.
It is absolutely vital to the long term success of your weight loss plans that you choose a product that will help you to keep on track for the long term, and without harming your health. Garcinia Cambogia is 100% natural and has no known side effects, you can find out more at http://www.garciniacambogiabestbuy.com

Article Source: http://EzineArticles.com/?expert=Kevin_J_Stroud

The Fast Diet

You know people ask me about all kinds of diets. The Grapefruit Diet, the Atkins Diet, the Palm Beach Diet, the Mediterranean Diet, and the list goes on. These days the questions are about the fast diet currently the diet of the day that is popular in Britain. The diet like many of the country's exports is growing in popularity here in the United States. I don't endorse a particular diet, but I do try to give you the skinny on what a particular diet is all about.
The Fast Diet is an eating plan that allows you to eat the foods that you traditionally consume five days a week. On two days though not consecutive days during the week you reduce your food and caloric intake to about 25% of what you typically eat. For men the reduction would bring the daily calorie intake down to a total of 600 and for women it would be 500 calories a day. The diet is also called the 5:2 intermittent fasting diet. According to the diet's biggest proponent and author of a best-selling book on the subject, British physician Dr. Michael Mosley, this eating regime includes a hefty number of benefits. The basis of this diet is intermittent fasting.
When you don't eat or when you are fasting, the body reacts by looking to stored sources to provide the fuel and energy needed for your body to function properly. The body will tap into the glucose in the blood for energy. When that glucose is depleted the body will look to stored glucose or glycogen which is produced from carbohydrates and stored in the liver and muscle tissues. When the available glycogen is used up, the body will tap into fat stores for essential energy.
Fasting is not recommended for extended periods of time; with prolonged fasting the body will go into starvation mode, slowing down its metabolism as a result of decreased calorie intake. On the fast diet, the reduction in calorie intake or the "fast" period does not last longer than 24 hours.
Though the research is limited and much of it has not been checked out with studies involving humans, some of the benefits touted with intermittent fasting include reduction of body fat, delayed onset of Alzheimer's and dementia and improvement of mood.
• Studies suggest that when you opt for intermittent fasting you lose almost exclusively fat. While experimenting with the diet, author and physician Mosley reduced his body fat from 28 percent to 20 percent.
• Studies of mice that are prone to Alzheimer's and dementia indicate that fasting can delay the onset of these health issues. In studying the disease-prone mice, they generally develop the disease about the age of one which is middle age in their life span. However when they are in a fasting state, the disease is delayed until they are about two which is equivalent to the age of 90. These results are encouraging, but research studies with humans are needed. Research with mice indicates intermittent fasting may stimulate production of the protein in the brain that aids in producing brain cells responsible for memory. This same protein has also been shown to suppress anxiety and elevate mood.
Now the jury is still out, research linked to the fast diet has produced some encouraging results in animal studies. Studies with humans are essential before the indicated results can be noted as true benefits of this diet. The fast diet limits calorie intake and suggests meal options that are high in fruits, vegetables and fiber. Each of which will do a body good and are consistent with options recommended for a healthy lifestyle.
This is not an endorsement of the diet of the day; it is simply my overview to keep you informed. A balance of portion control, a variety foods, fruits and vegetables, plenty of water and exercise are my top recommendations for tipping the scale in the right direction for a healthy lifestyle.
Take Away: Diets come and go, and before embarking on any diet, you should check with your doctor. The best diet choices are those that focus on helping folks adopt a healthy lifestyle that they can maintain with relative ease.

Michelle J. Stewart MPH, RDLD/N, CDE is an experienced food and nutrition communication expert specializing in wellness with a holistic approach to living your best life. Michelle has been leading the way to a healthier you for more than 25 years. She is zealous when it comes to wellness from the inside out and empowering whomever she comes in contact with to take charge of their health and wellbeing. Her motto is "EAT LESS MOVE MORE" Sign up for her Free Report 10 Weight Loss Tips for Life when you visit http://thenutritionplanner.com

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Advice On How To Enjoy Great Health With Bios Life Slim

By Kim Yeomans

Obesity, unstable blood sugars and high cholesterol are three of the health problems most pressing to Americans at present. An unprecedented growth has been observed in both childhood and adult obesity statistics. This problem appears to be growing worse in fact. It is easy to tell that this case is genuine just by screening through the grocery store and the product called Bios life slim can address this problem.

Children are today feeding on cereals which contain numerous portions of processed sugars. Adults on their part are also having even more hectic schedules both in their official and private lives. Bios life slim is a health supplement that is fiber-rich, containing multiple vitamins and processed through blending action of natural fibers, which cannot be dissolved by blood.

The digestive system does not have enzymes used for breaking down fibers. As such these do not go through proper digestion. Fiber however aids in management of cholesterol through Bile Acid Sequestration. This mechanism implies that the health additive is capable of trapping and eliminating cholesterol found within blood.

If consumed prior to a meal, it is introduced into the intestinal tract before food gets there. After arrival of food, regular digestive processes signal bile acids meant for release in gut which aid in fat digestion. The cholesterol as well as bile acids normally becomes absorbed into blood leading to retention of cholesterol within body.

This weight loss product then blocks re-absorption of bile acids together with that of cholesterol. To achieve the synthesis of these acids, your body has to utilize any existing cholesterol reserves present. Such action minimizes the total constitution of bad fat in the body.

Results of clinical trials done on the health product indicate that it is able to reduce Low-density lipoprotein (LDL) content, which is bad cholesterol. At the same time, the health supplement increases High-density lipoprotein (HDL) or good cholesterol in significant ways. The study does also show there are two additional risk factors pertaining to heart disease which get improved. These are by name Homocysteine and APOB.

Biosphere found in this health-promoting product moderates glucose level in blood via two particular mechanisms. First is through delay of glucose absorption, so that blood glucose does not get to extreme levels. Such action then relieves stress exerted on pancreas, therefore allowing production of correct amounts of insulin for absorption of glucose.

The same concentration of glucose also becomes absorbed into blood nevertheless, but only takes more time. Biosphere fiber also does moderate glucose levels by alteration of glycemic food index. Various kinds of diet precipitate high sugar in blood, while others cause lowering of glucose concentration.

Bios life slim gel gets to interact with food particles therefore cutting down overall glucose concentration in blood and supports simple lose weight. This spreads out the absorption level over extended time duration. A huge amount of supportive literature is available for any interested party to learn about losing excess body fat.

About the Author:

If you would like to find out how to optimize your weight control program, click here. For complete details on money making opportunities with this product, go to http://slimdrink.net today.

Weight Training Should Accompany Agility As Well

By Rob Sutter

WrestleMania XXIX had displayed a number of things to me but the biggest is that simply being powerful isn't enough to make good matches. Yes, I understand that weight training is a big part of the business and there has to be a focus on appearances so that people can visually interpret these behemoths and larger-than-life figures function in front of them. My problem, however, lies in the fact that a good number of matches involving solely strength do not work. Quickness is oftentimes the omitted element.

If I could count off the amount of times I almost nodded off during the event, I am sure I would lose count before long. First of all, the main competition of WrestleMania was John Cena versus the Rock and it was touted as being the event not to miss. However, what I viewed was nothing short of a substandard contest as movement seemed restricted and nothing appeared to pick up until the very end. Considering that the match took up a little more than a half hour of time, one would expect better.

I think that weight training holds a great deal of importance since it allows people to compete at higher levels. People have to remain in the best shape so that they can work in the ring and not become tired in the process. The problem is that sheer power is focused on so much that speed is not looked at quite as constantly; as a result, the bout suffers. If there was a more inclusive workout, suggested by names the likes of Lorna, perhaps the contests would be more gripping.

This isn't to say that every match on the card was slow, though; some of them actually surprised me with just how fast they moved and the ways they were woven together. CM Punk versus the Undertaker is a good example of this because of how in sync the performers were. The Undertaker, despite how old he is, can still function in the ring and he's one of the best when it comes to showmanship. With a proven athlete like Punk as well, it was the kind of match we needed more of that night.

Weight training is a sensitive subject and one that must be approached in a careful way. Thankfully, the kinds of kettlebell regimens that have become prevalent today seem to come advocated more than most. This is the kind of exercise that allows you to train just about every area of the body so that you do not miss a single area. If there is one thing that this regimen has taught me, amongst other things, it's that working out can be done much better than with old school free weights alone.

About the Author:

Try the KettleX workout program if you're seeking more information about weight exercises.

How To Lose Pounds Without Losing Your Mind

Losing weight the conventional way - getting exercise and staying away from your favorite high calorie desserts - can seem anything but painless. Fortunately, if you go about it the right way, the effort needed doesn't have to be superhuman. A few simple changes to your lifestyle can bring big results for your weight loss plan.
The following tips should help you lose those pounds without being driven crazy by too much self-deprivation.
Eat More, Not Less
Diets don't have to be about starving yourself. They don't have to be about bland food, either. There are plenty of healthy foods that can be as great as any dessert. Think juicy cherries and grapes. Throw a handful of these into your breakfast cereal. Not only will your breakfast look luxuriously colorful, the fruit will make it sweet, tasty and healthy. Keep shelled snow peas around at all times. You can add fistfuls to every soup or sauce. They're crunchy and sweet too.
These days diet experts write that losing weight shouldn't be about anything as depressing as self-denial. It should be about giving yourself more of other things. Whether you're thinking of exercise or food, more of everything is a good idea - just as long as what you bring in is helpful.
You don't even need to stick to salads. If you only like pizza, you can still eat it - only, you can get the low-fat version. You won't feel as bad if you allow yourself a low-fat pizza with less cheese as you would, getting no pizza at all. You could also try getting smaller portions when it's really rich food. If you hate diet soda, you don't have to drink diet soda exclusively. You can mix in half a glass of regular soda.
Fill The Void
Denying yourself extra-large portions of all your favorite rich foods can leave you feeling empty inside. Often, though, that's a void that can be filled with things other than food - like new interests. The more activities you have that you genuinely care about, the less need you will have for food.
Cut Out Exercise
In the movie, Back to the Future III, a 20th century Doc Brown regales bar drunks in the 19th century with tales of how, in the future, people will run for entertainment. Truth be told, running and lifting weights aimlessly - the way gyms encourage us to work out - is a depressing way to go about being active.
Instead, you just have to tell yourself to go play. Tell yourself instead that should get up and go splash about in the sea. Pull your dog's tail and run for your life as he chases you - be imaginative. Anything you do that gets you to move can help you lose weight. It is painless exercise. Why should anyone sign up for regular "exercise" when they can do this?
Find Every Excuse To Walk In A Fun Way
There are many ways to get a little more walking done. You should try whatever you seem to like best. Do you have a powered lawnmower? How about getting a manual push mower instead?
Do you enjoy doing charity work? Try volunteering for something that involves much walking - a charity drive, helping the housebound elderly in your neighborhood with chores, volunteering at an orphanage - whatever inspires you.
Being a mall rat is a great way to get some walking done. You don't need to consider it wasted time, walking up and down every level at the mall and drooling over the merchandise. You're actually getting exercise done for free.
Losing Weight Is A Way Of Life
It takes time to learn. It isn't something you can do in time for the party next week when you need to wear that new outfit. Stop setting yourself up with such impossible targets. Instead, give yourself all the time in the world.
It doesn't matter how slowly you move towards a healthier lifestyle. As long as you move in the right direction, it should be okay.
All you'll lose is weight.

Get free exercise tips and weight loss secrets at http://BeachBody90.com

Article Source: http://EzineArticles.com/?expert=Stephan_Iscoe

Three Top Tips to Lose Weight

If you could ask a group of people what some of their main goals are, many people would respond that they want to lose weight. By losing weight you will not only be improving your overall health, but you will also be improving your body image which in turn will help you to have more confidence in yourself and your abilities. Losing weight may not always be easy, but if you are prepared to make the changes necessary then it is most definitely doable. This article provides three simple tips that will help you to lose weight.
Get Clear
The first step to losing weight is to get clear on your reasons behind wanting to lose weight. Go deeper within yourself and ask questions such as why you want to do this. Do you want to look better? Do you want to feel better? Do you want increased vitality and energy? Do you want to look great on your next holiday on the beach? Often our wants and needs will be a combination of some of these things. By getting clear on what you really want you will be able to set better goals which can be used to transform the way you look, and help you to stay motivated during your weight loss programme.
Set Goals
Now you are ready to set goals regarding your diet and exercise plan. In order to effectively lose weight safely you will need to combine exercise with a healthy eating plan that is best suited to your body. Avoid fad diets and instead stick to things which have proven results. There are plenty of products which incorporate vitamins and minerals into delicious and healthy foods. When it comes to exercise you will want to set goals which you feel are achievable. Setting goals that are extremely difficult to achieve will only backfire and cause you to feel anger because you are not getting the results that you want. Most people like to start with a set amount of weight that they would like to shed. Once this figure has been set you will want to break it down into small steps that you can take on a daily or weekly basis in order to reach these goals. These steps can include things like working out for a set amount on time per week, attending fitness classes and following a healthy eating plan.
Get Help
One of the main reasons why people fail at achieving their ideal weight goals is that they do not receive the help and support that they need. There are many ways that you can receive help, including by hiring a professional personal trainer, by signing up to a healthy eating or fitness programme or by joining a weight loss group where you can communicate with other people who have similar goals to your own. The help and support will be able to motivate you through the weight loss process, and it will help to pick you up at times when you feel things are tough or are not going as planned. Remember, never give up! You have taken the first step to improving your health and fitness by reading this article in the first place. You can do it!

Lose your weight in just 90 days! Body for Life Visalus organizes a 90 day program that assures weight loss and if after 90 days you do not feel that the program has helped you reach your goals they will give you a full refund! Refer this link weight loss system for more information.

Article Source: http://EzineArticles.com/?expert=Lindsey_Lang

Magnesium mineral Supplements as well as the important things about this mineral

By Federico Soriano

Because last most considerable nutrient by the body processes, this mineral is important to your health. Approximately 1/2 of your overall physique this mineral can be found in your own bones and the other half is distributed all through cells of the body tissue as well as organs. This kind of vital nutrient is required for over 3 hundred biochemical reactions within you. It may help sustain typical muscle as well as nerve purpose, maintains your own coronary heart rhythm steady, supports a proper disease fighting capability, and also retains your bones solid.

Amazingly we all have been Magnesium Poor

The 1999-2000 People National Nutrition and health Assessment Survey claim that large quantities of grownups in the United States don't take in encouraged numbers of this mineral.

Study completed all over the world implies that the United States RDA for This mineral is not sufficient to produce way up to the sum lost inside pooping and sweating. Aggravating concerns more, sports activities, physical work, mind effort, competitors and other challenges, all raise your magnesium mineral requirements.

The actual alarming portion is actually quantities in fact taken within U.S diet programs can be less compared to the RDA! The actual quantities eaten are generally much less expensive as compared to enough to keep up sense of balance throughout metabolic stability studies. For many, dietary absorption will not be enough to market an optimal magnesium status, which may be protecting towards issues including heart disease along with resistant dysfunction.

Magnesium mineral and also Osteoporosis

The mineral magnesium insufficiency might be a risk element regarding osteoporosis4 because this mineral deficiency alters calcium mineral metabolic process the endocrine system that will get a grip on calcium supplements. Many human studies possess recommended that supplementing your along with the mineral magnesium can easily improve your bone tissue vitamin denseness. In the review of seniors, an increased this mineral consumption taken care of radicular bone nutrient thickness to some higher level when compared to a reduced magnesium ingestion. Eating plans along with suggested degrees of magnesium tend to be good for radicular bone wellness, nevertheless further analysis around the actual function regarding magnesium mineral in bone tissue metabolism and brittle bones is needed.

Magnesium as well as Blood Pressure (Blood pressure)

This mineral may enjoy a huge role inside regulatory the blood pressure level obviously. Diets which include a good amount of vegetables and fruits, which can be great options for potassium as well as magnesium, tend to be consistently connected with decrease blood pressure levels. The Splash review suggested that high hypertension could possibly be substantially reduced with a diet regime which emphasizes fruits, vegetables, as well as zero fat dairy products. This sort of weight loss program is loaded with blood potassium, the mineral magnesium, and calcium mineral, and also lacking in sodium as well as undesirable fat.

This 4 year study found that less probability of high blood pressure levels has been associated with nutritional designs in which presented much more magnesium, potassium, and also fiber.

About the Author:

Federico Soriano is definitely an player which specializes in fitness and is committed to proteinas in the primary submitting routes.

Arch Supports For Flat Feet Bring Relief

By Janelle Burnett

When there is no space between one's foot and the floor when standing the individual probably has flatfeet. While it is possible to have this condition and experience no pain, many people experience significant pain from the condition. Arch supports for flat feet can often help the individual to find the needed relief.

Babies are born with flatfeet. As the child grows, the arches begin to develop in most cases. However, sometimes they do not develop. In other cases, injuries or wear and tear on the foot may cause the structure to fall.

Flatfeet sometimes contributes to one's problems with the knees and ankles. As a result, tissues can swell inside the ankle. This can cause pain when one stands or walks for extended periods. The condition can affect the alignment of the leg. However, it is possible to have flatfeet without pain and that does not require treatment.

When suffering pain from fallen arches, individuals may need the help of a doctor. Arches that never develop are less likely to cause pain than fallen arches. Arches often fall after years of abuse, such as spending hours on one's feet in high heels. A doctor may use an imaging test to determine the actual cause of pain. He might then prescribe appropriate therapy or support to stop one's suffering.

Several risk factors exist in developing fallen arches. Individuals who suffer from obesity, trauma to the foot or ankle and the process of aging all affect the individual. Additionally, the stress caused by high heels on the tendon can also make the problem even worse.

When affected by this condition, it is important to select supportive shoes. The shoes should be tied tightly to ensure proper support. If a person chooses to wear shoes that do not provide support, it is a good idea to use inserts that can help to support the arches in order to prevent pain or further damage to the foot.

Sometimes a shortened Achilles tendon accompanies the condition. In these cases, the individual can benefit from gentle stretching exercises. These exercises help to stretch the tendon and may be useful in eliminating some or all of the pain, especially when used with a supportive shoe.

When one's job requires him to stand all day long, he may be more affected by this condition. Body mass presses on the foot causing additional wear to the tendon. When individuals are overweight, there is additional pressure that multiplies the problem the individual is experiencing.

Some workplaces install anti-fatigue mats to reduce such strain caused by extended periods of standing. However, these cannot provide the specific support needed for the arches. Tendons are still supporting the body weight. The long hours of stretching can cause the foot to be aching at the end of the day.

Arch supports for flat feet are often all that is needed to bring relief of a person's pain. The support provided can prevent further damage to the tendon and allow healing. It may also help to reduce the strain caused by shoes that do not provide this help.

About the Author:

Read more about Arch Supports For Flat Feet Bring Pain Relief visiting our website.

10 Secrets for Weight Loss Success

1. Set Goals
Successful people set goals in all parts of their lives and health and fitness goals are no different. Set yourself realistic goals under the smart principles... Specific, Measurable, Achievable, Realistic, Timely.
If you have a lot of weight to lose that long term goal may be overwhelming so break it down into monthly and weekly goals and celebrate your achievements. (Be careful not to undo your good work so you will need to choose your celebration wisely!!!)
2. Have a Plan
Write down your eating plan. Plan your meals a week at a time and shop weekly with a shopping list. Avoid the aisles of biscuits, drinks, snacks and processed food. If you stick to the outside parts of the supermarket where the vegetables and fruit, meats and natural foods hang out you won't go too far wrong.
Make an exercise plan or get someone to make one for you and keep you accountable.
3. Make Lifestyle Changes
Healthy eating is a lifestyle and to make the necessary changes you will have to form new habits. You may find some of your friends or family will actually sabotage your efforts to change your habits and this can be difficult to deal with. You may also find you need to be careful to spend time with people who will support your efforts and encourage you. After a few months of persistence you will see the results and this will help with your motivation.
4. Motivation and Support
Changing a lifetime of bad eating habits is not easy!! Find a buddy to work with but make sure it's someone who will keep you accountable and won't listen to your excuses!! If you need to, use online support and there are even people out there who are happy to give you email support and motivation for a small fee. It will be worth it to become a healthier you.
5. Portion Control
One of the easiest ways to reduce calories consumed and thus start your weight loss program is to reduce your portion size, even halve it. Use smaller plates, buy some if you have to, and it won't look half as bad and don't fill it to overflowing!!! We really don't need that extra food. Eat slowly, savour each mouthful and chew your food. Allow your body the time to recognise when it's had enough.
6. Sugar and Fat
Our supermarkets are bombarding us with low-fat options in foods but if you read the fine print they are all loaded with sugar to compensate.
Avoid processed sugar (white, raw or brown) and fruit juice. Sugar is poisoning our society and is hidden in every processed food we purchase. Go on a quit plan if you need to. Your body will thank you, you won't face diabetes and anything sweet will taste horrible after a while. Juice is concentrated fruit with all the sugars and calories and none of the fibre. We physically couldn't eat all the pieces of fruit in a glass of juice. Eat one piece of fruit instead. Google the amount of sugar in soft drinks, sports drinks and sodas. You'll be horrified!! There is about 10 teaspoons of sugar in a can of cola.
Some fats are good in moderation and our body needs them. Omega-3 fats are essential to our bodies' function.
Good fats are found in Olive oil, Avocados, Nuts, Seeds and Fatty Fish.
Bad "Trans" fats are found in Commercially Baked Goods (pies, cakes, donuts, muffins), Margarine, Fried foods, Packaged snacks and Pre-mixed Cake Mixes etc. Avoid these altogether.
There are other fats that fit in between so limit them to very occasional use.
7. Exercise
Move more. Exercise boosts our metabolism and maintains our muscle strength and endurance. Exercise for a minimum of 30 minutes every day until it becomes a habit. Brisk walking is excellent exercise and can be done with a friend. Cycling and swimming are easy on the joints. If you enjoy company and classes try the gym. Strength training is great for building muscle which burns calories faster. Make sure you use correct technique to avoid injury. Don't worry about bulking up. This isn't possible without using extreme weights. Older people benefit greatly from a light weights program. It's always best to seek a doctors OK prior to starting a new exercise program.
8. Best Foods to Eat Are:
A good source of protein, lean meat and chicken, fish, eggs, lentils and beans.
Vegetables, as many as you can eat with as much variety as possible. They can be delicious with simple creative light cooking. Nothing kills the taste and nutritional value of vegetables like overcooking!!! There are plenty of quick and easy recipes and cooking tips online.
One or two pieces of fruit daily.
Wholegrain unprocessed cereals like oats and rice.
Stick to natural unprocessed foods and you'll lose some weight without even trying.
9. Foods to Avoid:
We've already touched on sugar and fat. Avoid all trans fats, sugar, soft drinks, soda and sports drinks. Processed foods, packaged biscuits and crackers, breakfast cereals, white flours, white rice and high carbohydrate high GI foods like these. Keep your alcohol consumption to a minimum. These are empty calories.
10. Avoid Temptation
If there are certain triggers to your overeating or poor food choices avoid the temptation. Don't go near those aisles in the supermarket, avoid fast food places like the plague. It's all about choices and you can choose to make the right choices for your health with a little discipline.
Follow these 10 tips and you'll find you have more energy and confidence, your clothes will look better, you'll avoid the pitfalls of diabetes, cardiovascular disease and falls and fractures. Good luck with your weight loss goals!

Neal Johnston is a qualified and experienced Health and Fitness consultant with a special interest in the health issues of the over 40's. If you are interested in contacting Neal or require further information email longlifehealthandfitness@gmail.com

Article Source: http://EzineArticles.com/?expert=Neal_C._Johnston

Top Tips to Help You to Improve Your Body Image

Did you know that approximately 91% of American women are unhappy with their bodies? Your body image refers to the way that you perceive your body and the way that you assume others perceive your body too. Your body image can become severely warped; take the example of an anorexic girl who is convinced that other people view her as overweight. When it comes to body image there is one place that you need to start - and that is with yourself and your own thoughts. This article provides some simple top tips that will help you to improve your body image.
Get Clear
The first step to improving your body image is to get clear on what you really think about your current body shape and type. Take a pen and paper, clear your mind, and write down some of the words that you commonly use to describe your body. You can also keep a notepad with you throughout the day and write down any thoughts that you think that refer to your body. If you are concerned about your body image then the chances are you will be thinking negative and critical thoughts about your body throughout the day. The good news is that you can change these thoughts. By becoming clear on your thought patterns about your body you are taking the first steps to changing it and creating a happier healthier picture of yourself.
What Do You Want?
Once you have completed the above step it is time to get clear on what you want. If someone could wave a magic wand and you could have your dream body what would it look like? This image may not always be attainable depending on your original body shape and features, but it does give you an idea of the direction that you want to head in. Rather than just saying you want to lose weight, think about it in more detail. How much weight would you need to lose in order to feel happy and confident on your own skin? Do you want to tone up? Do you want to have more energy and vitality? These are all things that all play a part in your body image.
Change Your Thoughts
After you have figured out what you really want you are ready to start changing your mindset to reflect your new thoughts and beliefs about yourself and what you are capable of. When you catch yourself thinking a negative thought about your body stop and replace it with something better. Be kinder to yourself, and know that you are taking the steps to improve both your body image and your overall health and fitness levels.
Set a Fitness Plan
Of course you will not be able to become a healthier person by thoughts alone, and that is why it is important to make a health and fitness plan and to set goals. You can do this by joining a gym, hiring a personal trainer or by joining a health and fitness program to help you to shape up and lose weight.

Whether you are looking to lose weight, get shredded or just maintain a healthy weight, Body For Life Visalus have a program for you. Click on the link for more information: weight loss system.

Article Source: http://EzineArticles.com/?expert=Lindsey_Lang

A West Hollywood Personal Trainer Recommends A Few Fun Activities For Kids

By Jackie Johnson

West Hollywood, also known as Weho, is an affluent city in California that is located in the County of Los Angeles. In accordance with a census done in 2010, the total number of population in West Hollywood is at 34,399 and out of which, there are about 6 % of children that are under the age of 18 and are living with their parents.

A number of the parents in Weho have recognized the significance of health and fitness not only for themselves but for their children too. They understand really well that a healthy way of life should start at a young age. So to help these parents, a West Hollywood personal trainer provided a list of some physical activities that parents can do along with the kids.

Relay Racing

Invest on a good bicycle for your kids or for the entire family. Cycling is a fun activity which you can do as a group and it is a healthy exercise, too. Your kids will certainly enjoy cycling along with you and your hubby in the nearby park. Also, if your kid's school is just within the village, encourage them to cycle going to school to help them exercise. The West Hollywood personal trainer strongly recommends that you encourage your kids to take up bicycling so they will grow healthy and physically fit.

Plan some challenges for the competing teams to play with, just make sure that they are the kind of challenges that are safe for the kids and something that will not lead to any injuries. The West Hollywood personal trainer said that you can do this activity once or twice a month to help your kids to stay active.

Swimming

Another favorite activity of the kids is swimming. So if you live in a coastal area in West Hollywood where several beaches are to be found nearby, schedule a weekly beach outing for the kids. You can also enroll them in a swimming school in your local area if they are not adept at swimming yet.

Relay Racing

Bicycling

Invest on a good bicycle for your kids or for the entire family. Cycling is a fun activity which you can do as a group and it is a healthy exercise, too. Your kids will certainly enjoy cycling along with you and your hubby in the nearby park. Also, if your kid's school is just within the village, encourage them to cycle going to school to help them exercise. The West Hollywood personal trainer strongly recommends that you encourage your kids to take up bicycling so they will grow healthy and physically fit.

Other Activities

Apart from the activities above, there are numerous other fun activities that your children will definitely love and among these are:

* Bowling

* Dancing

* Martial arts

* Walking

* Skating

Research shows that a lot of kids suffer from obesity nowadays. If you do not want this to happen, the West Hollywood personal trainer recommends that you encourage your children to exercise while they are still young.

About the Author:

Getting in great shape with the help of West Hollywood Personal Trainer not just improves your entire body but also your well being too. The huge benefits that you can get from Personal Trainer West Hollywood are limitless.

Treadmills 101 - What You Should Know

By Trista Boomer

Need For Exercise

These present times are becoming more sophisticated and high-tech every second, but the same cannot be said for health generally. With fat and levels of cholesterol rising and immunity and stamina levels decreasing, exercise is getting more important than ever. If you find it hard to include regular fitness and exercise into your hectic schedule, a treadmill at home can give the flexibility of doing exercises whenever best. A good place where you can get some introductory material on working out is a treadmill review.

How Treadmills Do The Job

What sets the treadmill apart from other equipment is its ease of use-simply hop on it, and you're good to go. The treadmill focuses on cardiovascular workouts as opposed to other machines, and these help lower your calorie count. There are many treadmill workout programs to lose excess weight, build muscle or simply enhance stamina. It is the perfect gym equipment for fat people, athletes and those who want to keep a healthy and fit lifestyle.

What Comprises a Treadmill

Treadmills vary in form and shape, but they are all equipped with a feature that allows you to manipulate its speed. Some other basic features include those that let you adjust and vary your workouts according to your health goal. Manufacturers create these treadmill variations to make your exercise session more challenging and unique each day.

Recent treadmill models are equipped with built-in exercise programs. There's a program for weight reduction or endurance conditioning, which you can select before you start doing exercises. You don't need to think about changing your speed and incline when you exercise since the machine does the changes itself. Whether you want the increase to be constant or set to a particular plan is up to you.

Some workouts are meant to control heart rate jointly with a heart rate monitor. This monitor needs to be clipped to your body or held in your hand. Clipping your monitor to your body gives a more accurate reading, though, something that treadmills of more recent make have in common. A heart monitor rate takes note of your cardiovascular and workout levels all at one time, a convenient feature.

You can save your custom settings in the treadmill memory so you don't need to program them before each workout. This is particularly useful when you share the treadmill with others. Furthermore, the modern treadmill models allow you keep track of your exercise history and previous fitness values too.

These days, the most high-tech treadmills include the technology called iFit Live. For example, athletes can train from home for a marathon being held in another city. With the iFit Compete Live course, you can pit yourself against other treadmill users training on similar course. For this to function, you just need a treadmill compatible with iFit Live and an Net connection. Other high-tech features of treadmills include LCD touch screens and music players.

The Treadmill Anatomy

The treadmill is principally composed of an electrically operated conveyor belt. To remain on the belt, which is made to move backward over the rollers, you need to move forward. The conveyor belt helps your weight by letting it flow over the treadmill. For a more challenging work out, simply just increase or decrease the angle of the treadmill deck. This increases your workout's level of intensity and adds variety.

Damping elements are put beneath the deck to help in shock absorption. Shock-reducing efforts, like adding cushions onto the belt, help reduce the event of injury while in treadmill use. As one, the motor, belt, deck and rollers control a treadmill's quality and overall performance.

Treadmill frames are usually foldable or non-foldable. Choose the foldable units if you'll be doing exercises at home. Foldable treadmills, with the deck reaching the arms when folded up, are all about being compact. Observe that the long-lasting foldable treadmills cost more compared to their nonfoldable counterparts. The nonfoldable models are perfect for public use, like training studios, as they can manage more consistent usage.

The Types Of Treadmills

Apart from the number of features, there are treadmills meant for different user types and usage. It helps to notice what the treadmill is for considering that some treadmills-like those for runners, for example-cost more than, say, treadmills for walkers. Consider the weight and body built of whoever will be using the treadmill often. Taller users have to have a treadmill with an extended tread belt that can easily support their long strides. Will the treadmill be used by a single individual only, or will it be a family affair? If the treadmill is for a number of individuals, choose the more reliable units that can stand up the daily wear and tear.

Bottom line

Absolutely no home gym is ever complete without having a treadmill. However, there is more to choosing the right treadmill than what you know already. Often-overlooked factors include the area at home and the types of treadmill users. what you are searching for but also one that won't burn a hole in your pocket.

About the Author:

Choosing the ideal workout system is generally a difficult task. Yowza treadmill reviews are a great area to begin. Read up on what consumers have to say and you'll find that these machines are top of their kind.

A Guide to Carbohydrates and Weight Loss

Carbohydrates are nutrients that your body breaks down to create sugar. Like other nutrients, carbohydrates also provide vitamins and minerals. But what does this have to do with losing weight?
Why Does The Body Need Sugar?
The cells in our body use sugar to make energy and your brain runs off of it exclusively for fuel. So, just like gas for your car, carbohydrates keeping the motor running. And while it is also true your body can run off fat and protein for a while, it will eventually need to switch back to carbohydrates, otherwise it will start eating its own muscle for fuel - not a good idea when dieting since it lowers your overall rate at which your body burns calories.
Two Kinds of Fuel
There are two types of carbohydrates: simple and complex. Simple carbohydrates are easily absorbed and provide quick energy to the body. Have you ever reached for a candy bar when you were feeling tired? That's you feeding your body simple carbohydrates to get the boost you needed. More examples of simple carbohydrates are honey, breakfast cereals, breads and biscuits made with white flour, fruit juice, and most crackers.
Complex carbohydrates aren't as quickly digested as your body since they usually contain fiber and as a result, don't cause the spikes in blood sugar. They also carry a lot more nutrients than simple sugars. Some examples of complex carbohydrates include whole grains, fruits, vegetables, and legumes.
There has been a lot of talk about carbohydrates and how they hinder weight loss. To a certain extent that is true - if you eat too many carbs, then your body will end up storing them as fat. In addition, when you continue to go overboard on carbs, you become sluggish, overweight and retain water. But here's the thing: you body needs carbohydrates to fuel your brain, to create red blood cells (a key component of blood) and to repair wounds. So how much is too much?
Recent scientific studies show that daily carbohydrate intake between 100 grams and 150 grams per day is right where you want to be; enough carbs to run your body in a healthy, efficient manner but not get in the way of weight loss. Of course, if you are exercising strenuously on a daily basis, are recovering from illness or surgery, or have other health issues like diabetes, your optimum carbohydrate intake level may be different - and in some case, dramatically different. It's best to check with your doctor to be sure.

Shane Stewart is a full time fitness instructor living in Maryland USA. He writes articles for many online publications on the subject of health, diet supplements, weight loss and fitness.

Article Source: http://EzineArticles.com/?expert=Shane_S_Stewart

Prasouda Diet: A Lifestyle Change

There are a lot of dieting choices out on the market today, and I am not sure about you, but I have always struggled with figuring out which one is best for me. About a month ago my wife introduced me to a new diet that she simply referred to as a lifestyle change. She told me the word diet has such a negative stigma to it and that if we thought of this as more of change in the way we live our lives, then we would more than likely stick to it. You know what? She was right. We are exactly one month in to the Prasouda Diet and I couldn't be happier.
The Basics
The basics of the Prasouda Diet are pretty simple and the resulting benefits (weight loss, more energy, and better looking skin) are stellar. The way the diet is broken out is as follows: 10% bread/cereals, 10% oils (olive), 20% meats (fish and chicken mostly but you can occasionally have red), and the rest, 60% is fruit, vegetables, and dairy.
First of all the Prasouda Diet really does not limit what you can and cannot eat. Of course you shouldn't eat excessive amounts of candy, fast food, fried food, or anything along those lines, but that goes for all diets. With the Prasouda, you are more focused on whole, natural food. If you have ever been to the Italy or Greece, think about the things you found on the restaurant menus: fresh pasta, fruit, salads, olive oil, fish, chicken, and wine (you read that right!).
What makes the Prasouda different from a lot of other diets is that you are not limiting yourself from eating anything. You can still have a moderate amount of carbs, red meat, and pork. Your meals become more of an experience then just another dinner. For example, here is what a typical Prasouda dinner would look like:

• Green salad with chicken stripes, croutons and dressing with olive oil, lemon juice, balsamic vinegar, mustard, and a glass of red wine.

Does not sound too bad does it? If you take on the Prasouda diet from the mindset of changing your lifestyle, like my wife and I did, you really will find success with it.
The Results
The results have been astounding. I have more energy now than I can ever remember and that is saying a lot since I have a 4 year old son and 2 year old daughter. My wife has lost 10lbs in the first month alone and her acne has begun to clear up on her back. I have only dropped 3 pounds but my goal is not weight loss. Instead I am trying to firm and tone up through an exercise regime of strength training and running.
The great thing I have seen from the Prasouda Diet is the amount of energy that I now have prior to working out. Before, I would literally have to frag myself to the gym, during lunch, and force myself to run. This resulted in inconsistency and I never really accomplished anything that I set out to achieve. Now that has changed and I owe it all to this diet.
So if you were like me and looking to make a healthy lifestyle change, then look no further. The Prasouda diet is a proven diet that will help you achieve your goals of weight loss, fitness, and wellness.

If you liked this article on the basics of the Prasouda Diet then please check out my website for more information: The Skinny, Fat Dad

Article Source: http://EzineArticles.com/?expert=Kevin_M_Wood

Various Low Carb Diet Plans May Not Be Beneficial For Your Body Type

By Sandra Kramer

Here are some helpful tips if you want to follow a low carb diet plan because there is a right way and wrong way to go about limiting the carbs you take in. A good low carb diet plan can be an effective tool for many people that need to lose weight. Such diet may also be a good idea for those with type 2 diabetes or people with insulin resistance.

A major lifestyle change can have a dramatic effect on your body. This is why one should think about seeing a doctor for a checkup, if it has been some time. Also, people with certain medical conditions should check with a nutritionist or medical professional, to be safe. Your doctor may wish to run some lab work to make sure that you will not have any problems with your new program.

Changing over to a low carb diet plan is a major step and it should be researched thoroughly. Thanks to the Internet, research is easy and convenient and you can check out as many strategies as you want. Look for programs that let you eat the kind of foods you like most. This can keep you motivated and increase the odds for success.

You will not need to change your entire way of eating all at one time. This is a good way to become frustrated and simply give up on your new program. You may have better luck if you get rid of one type of food like potatoes for a week. After that, you can exclude bread. This keeps your low carb diet plan simple in the beginning.

If you would like your low carb diet plan to be effective, make sure to eliminate most sources of sugar, and the easiest way is to stop drinking sugar laden soft drinks. It is not hard to find suitable sugarless drinks today, although it may require an adjustment period. Also, remember that orange juice is very high in carbs.

If you are serious about limiting the carbs that you eat, eating more fresh vegetables will help. Anything that is green or leafy does not contain a lot of carbohydrates. In addition, they are naturally low in calories and have many essential nutrients. Stay away from carrots, corn, sweet potatoes, and peas, as they are much higher in carbs than most vegetables.

Some fruits are fine to eat with your low carb diet plan. However, one should stay away from fruits with high sugar content like bananas and apples. Cherries are also considered high in carbs. Citrus fruits like lemons and limes are fine, but most people do not realize that grapefruits are considered high carbohydrate fruit. Most berries are considered to be fine for your program.

If it is time for you to try less carbs in your life, take your time. This may be a good time for a medical checkup. Look into a lot of different plans and find one that suits you. One can locate many excellent menus and meal ideas on the World Wide Web. If you find it difficult to decide which low carb meal plan is best for your type you should turn o a professional dietician.

About the Author:

While browsing for a new fat loss diet program I discovered thereduced carb diet plan of Dr. Jill. She acknowledges a person gender, age group, body type and weight to guarantee fastest results.

Three Effective Cardio Exercises That You Can Do On The Beach With The Newport Beach Personal Trainer

By Brandon Watkins

Newport Beach is an awesome place to have fun and relax. People usually visit this amazing place to swim, surf, and party. If you want beach activities to be more satisfying, especially if you are sick and tired of hiding yourself in a robe while your friends party out loud with their swimsuits, try doing beach cardio with a Newport Beach personal trainer.

What Is Cardio?

A cardio exercise is a workout that increases your heart rate (hence, the word comes from cardiovascular). This is different from strength workouts such as weight lifting or squats because it targets most muscles in your body. Cardio exercises are comprised of repetitive movements - mostly achieved through jogging, cycling, or sprint walking.

Workouts You Could Do

Here are some suggested exercises:

Sprint And Jog

If you're into beach exercises, your Newport Beach personal trainer will definitely take this as part of your program. Imagine running on land - now, do the same thing when you are submerged in water. This is very difficult especially for beginners so trainers usually provide flotation gears. For people who don't like doing this routine on the beach, they do it in swimming pools.

Experienced athletes do a series of alternate sprints and jogs to improve lower body strength. If you want smaller thighs, your Newport Beach personal trainer will include this exercise in your fitness program.

Swimming

Want to do cardio while having fun? Try swimming! In fact, swimming is one of the best cardiovascular exercises given by top trainers around the world. It works out most of your body muscles and you don't have to do strict repetitive moves in a gym.

If you are out with your friends, your Newport Beach personal trainer can incorporate other cardio exercises that are fun and enjoyed in a group. Water volleyball is one popular recreational activity that's fun and can give best results too.

Water Jogging

If you're into beach exercises, your Newport Beach personal trainer will definitely take this as part of your program. Imagine running on land - now, do the same thing when you are submerged in water. This is very difficult especially for beginners so trainers usually provide flotation gears. For people who don't like doing this routine on the beach, they do it in swimming pools.

To do this, you have to keep your body submerged in water. With a flotation device, it must keep your head above the water. Since there is more resistance in water than on land, it is definitely more difficult to move. With the water resistance, try to jog - as if you're doing it on land. For beginners, this activity is very tiring but it gets the job done!

There are definitely lots of ways to enjoy while performing exercises on the beach. Swimming, playing beach or water volleyball are among the effective ways to lose weight. Since not all beach cardio suit all body or skill types, it's best to ask your Newport Beach personal trainer about the beach activities ideal for you.

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Getting in great condition with the help of Personal Trainer Newport Beach not only boosts your own entire body but also your well being as well. The benefits that you can receive from Newport Beach Personal Trainer are endless.

How To Lose Weight Using 5 Unconventional Means

Get a good digital scale
If you buy a good digital scale you will be able to measure up to a tenth of a pound or kilo. That way you will be able to really track how you are progressing, as some days you may lose just two or three tenths of a pound, and on normal scale it would not really be visible, which might result in you losing motivation.
If you want to eat something - eat it
This is a golden tip. If you really feel like eating a pizza, go out and grab a slice. Or if you are up for chocolate - go grab a small bar.
The key to a good diet is not to torture yourself, it is to lose weight. If you desire a type of food and don't let yourself fulfill that desire, it is just going to explode in your face sooner or later and you will end up eating a family sized pizza or two huge chocolate bars, while a slice of pizza or a bite of chocolate would likely be enough to satisfy you.
Eat what you desire. If it's not healthy, eat as little as you can.
Hypnotize yourself
Hypnotize yourself to lose weight. Hypnosis is simply getting yourself to a state where you are much more likely to accept suggestion, and while you are in that state giving yourself positive suggestions (via a hypnotist's voice) that will help you lose weight much more easily.
Do more housework
Hey, kill two birds with one stone. By doing more housework you will not just burn loads of calories, but your significant other will be extremely pleased with you as well, which might lead to additional (and frisky) activities in the bedroom that will burn even more calories!
Become accountable to others
When you are truly accountable to another person, like your mom, or girlfriend, or best friend, you will have a much harder time cheating.
Promise your mom that you will go shopping with her, or tell your girlfriend you will take her to that new chick flick starring Meg Ryan, and tell your friend you will give him 20, 50 or 100 or even more bucks if you fail your goal.
The point is that the activity you promise you will do for or with the person you are accountable to has to be very uncomfortable for you.
So there you go - some unconventional means to losing weight. If you know of some additional ones, I'd love to hear about them, so let me know.

Christopher Montrose is a member of Natural Hypnosis. He is a writer featured all around the net. He often writes on the topic of hypnosis and how natural hypnosis can help people deal with various issues.
He suggests that the use of weight loss hypnosis mp3s is an awesome way to help yourself lose weight with less effort.

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Keep A Food Diary

Keep a food diary because you need to write down what you eat if you want to lose weight. Studies have been done on female dieters looking at their behaviour during weight loss. The one important factor connected to the successful loss was the recording of everything they ate. Diary writers stay away from mindless eating.
Keep a food diary and it will keep you focused on your diet, motivate you and help reach and maintain your goals. Successfully use a food diary to record all you ate and drank and when, what you were doing and how you felt at the time. For example were you eating on the go, did you stand and eat or were you watching television or sitting at the table?
Women who wrote down what they ate lost more weight than those who did not. Women who filled out the food diaries lost on average six pounds more than those who did not.
You are firmly in control when you do this; you know exactly how much and what you are eating and how many calories you are consuming at any one time.
Online sites have databases of foods of every kind. Again look at My Fitness Pal, join for free and look at their food database, you will be surprised, as I was.
Therefore stop struggling with your weight loss and start recording all you eat and you will be pleasantly surprised.
In conjunction with the food diary, write an exercise diary. In order to keep going with your exercises, keeping a journal is a good idea. Motivation is one thing that you need in order to continue with your exercise plan. If you log when you ran or went swimming and can tie that into your weight loss for a particular week, this will motivate you to keep to your exercises.
Use the exercise diary in combination with your food journal. You know that if you use 500 calories a day exercising, then your meal can be adjusted to suit for that day.
So combining your exercise diary and your weight loss diary from the start of your weight loss program, is proof that your diet plan is working and you are heading in the right direction. This will motivate you to continue.
What is your workout programme? Make some time to get into different types of workouts in the course of a week, variety is the spice of life, enjoy it and don't forget to write them down.
Your diary may help you to increase your fitness with the intensity and duration. You may wish to increase the distance you walk or rest your sore muscles in between sessions. Have a look online for a template that you can fill in your fitness plan, you put in your personal details and the plan can be instantly customized to your fitness needs.
So, combine the two. Keep a food diary and write an exercise daily, and you will stay on track with your weight loss plan.

Theresa Williams is a grandmother with two children and three grandchildren, in her sixth decade plus of life, now retired for full time employment. As she is not the retiring type, she has started on a new course in her life. She lives with her two dogs and a garden that is too large to cope with. As weight control in later years is something we really have to be concerned with, we are living longer and need to maintain good health for ourselves and family. How To Lose One Pound and 60 Ways To Lose Weight

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