27Aug/090
Honey and Weight Loss
Honey and weight loss are often associated. Why is honey a smarter choice than table sugar if you are watching your weight and what you eat?
Refined dietary sugars lack minerals and vitamins and are often called empty calories. They draw upon the body's nutrients to be metabolized into the system, and when these nutrients are depleted, metabolizing of cholesterol and fatty acid is impeded, contributing to higher cholesterol and promoting obesity due to higher fatty acid on the organs and tissues. The good news is that honey, a natural sweetener, on the other hand, contains 22 amino acids and a variety of minerals essential for its metabolism and hence is helpful in preventing obesity. It is believed that drinking lemon juice with a little honey the first thing in the morning is an effective anti cellulite treatment as it helps to increase body metabolism. If you are determined to shed weight and speed up your sluggish metabolism, try this honey and lemon diet tip. If you like, another very popular recipe associated with honey and weight loss is a drink that uses honey and cinnamon as ingredients. Many people have found this home remedy very effective in losing pounds. The steps are easy: Dissolve half a teaspoon of cinnamon powder (or ground cinnamon) in a cup of boiling water. Stir the mixture and cover for half an hour. Filter away any big particles and add a teaspoon of honey. Take it in the morning with an empty stomach about half an hour before breakfast.
For people who tend to overeat or feel discomfort in the stomach after meals, honey can be taken for better digestion. Honey is a simple carbohydrate that one safely take during fasting because it contains easily digested sugars. Foods that are rich in sugars or complexes of sugars are carbohydrates. How the sugars are arranged will determine whether we call a food a source of simple or complex carbohydrates. When sugars are bound into rows, as they are in starches such as whole grains and legumes, they are called complex carbohydrates. It takes the body much longer to digest the sugar from a complex carbohydrate.
The latest theory based on the hibernation diet also builds a link between fructose-rich honey and weight loss. It suggests taking a generous spoonful or two of honey at night, either as a warm drink or straight from the jar, and promises to help us sleep and lose weight at the same time by fuelling the liver, speeding up fat-burning metabolism and easing stress hormones.
And if you are considering artificial sugar or sweetener like Aspartame to help you lose weight, you are putting yourself completely on the wrong track. It might get you off from a few calories but it gives you a bunch of other serious health problems. Read about this sweet poison in The Silent, Sweet Killer -- Aspartame
18Aug/090
Fat Loss Muscle Gain – Four Ways to Burn Fat Without Muscle Loss
Building muscle is the best way to burn calories and help you lose weight. To do this you need to eat a balanced nutritionally dense diet while incorporating a well rounded fitness program. This is easy to do by following the prescribed fat loss plan below.
Effective weight loss program
Your diet should be simple. Eat five times a day and spread your meals out three hours apart. Instead of worrying about how many calories each food item has, focus on nutrition and balance. Each meal plan should have lean proteins and carbohydrates (simple or complex) and good fats.
Example of nutritionally dense superfoods include:
• Proteins - lean meats, fish, egg whites, soy protein
16Aug/090
Weight Loss Diets with Negative Calorie Foods
Negative calorie foods are said to use more calories to digest than the calorie content of the foods themselves, resulting in a negative calorie balance. It is therefore natural to consider a diet containing these foods for weight loss.
A diet is a combination of a balanced selection of foods designed for medical or nutritional reasons. A good diet should include all major food groups. The weight loss diets (with or without negative calorie foods) are made to reduce body fat and weight. Some of the popular weight loss diets are: Atkin's diet, cabbage soup diet, grapefruit diet, Hollywood diet, negative calorie foods diet, Pritikin diet, the South beach diet and the zone diet.
Most of the weight loss diets promote to eat a particular food group and restrict other food groups. Such diets may show temporary results. If you follow these restricted diets for a long time, you may develop some health problems at later stage as these diets do not contain all the necessary nutrients needed for your body.
The secret to losing weight is to eat and drink the right kind of foods until you are satisfied. Skipping of meals is not the answer for weight loss, it can rather deteriorate your health. A healthy weight loss diet plan should include vegetables, fruits, grains, lentils and beans in your diet. Following is a sample daily diet plan that is good for keeping healthy weight and good health, irrespective of whether you follow a diet plan with negative calorie foods or not.
- Skim milk and skim yogurt.
- Salads or boiled vegetables or vegetable soup as starter.
13Aug/090
Diabetic Weight Loss Diet
It's difficult to find another medical condition as closely linked to weight-issues as diabetes. 9 out of 10 people diagnosed with type 2 diabetes are overweight! Chances are that if you're reading this, you are diabetic, pre-diabetic, or you care about someone who is.
The incidence of diabetes has increased dramatically in recent years, and it's no coincidence that obesity has as well. The good news is that type 2 diabetes, the one most closely linked to weight and lifestyle, can be prevented or delayed by losing weight and increasing physical activity! Doctors notice significant improvements with a loss of as little as 10-15 pounds. This small weight loss can lower your blood glucose, your blood pressure, and your blood fats. Talk about an incentive!
How do you start?
The most difficult part about any diet is getting started. Old habits are hard to break, but even small changes add up to huge benefits! Be sure to meet with your doctor prior to starting any kind of diet or exercise program. To get started, write down a few manageable short-term goals. Make them something that you can realistically achieve in a period of one month. For example, you could strive to lose 5 pounds, commit to walking 30 minutes 3 x week, and make healthy food choices 5 days a week, leaving weekends for the occasional splurge. Make your goals as specific as possible. You'll have a better chance of attaining them.
Purchase a journal or tablet and record everything you eat and all of your physical activity. The process of journaling can be very motivating.
Spend a few minutes alone each day quietly reflecting on your goals and what you need to do to achieve them. Visualize yourself at the end of the month, five pounds lighter, and more confident. When you visualize, see the details, not just the big picture. See specifically what you must do to make this happen. Imagine what you will wear, how you will feel, and what others will say. It's all in the details!
What about activity?
Exercising a minimum of 30 minutes a day is absolutely essential! To make this task easier, find an activity that you enjoy and think of it as "playing." Remember that everything you do, whether it's walking, raking leaves, or washing the car, burns more calories than sitting in your easy chair. Look for things to enjoy during your work out. Notice the beautiful weather, the pretty flowers, or just be grateful that you are capable of performing this activity. If you prefer to be social, join a gym or recreational center. If you don't like the great outdoors, walk in your local mall. If you're too intimidated to work out in front of others, buy or rent a walking DVD, or check out different exercise DVDs from your video store or library. For every excuse that you come up with, there will be a way to get around it! Accept that this is what you will need to do for the rest of your life and work on your attitude! You can learn to love activity, or at the very least, appreciate what it does for your health and well-being!
What about food?
A diabetic weight loss diet is very similar to any other weight loss diet. The bottom line is you must eat less and burn more. Many type 2 diabetic patients are put on a 1500-1800 calorie diet, depending on age, sex, fitness level, and weight. Carbohydrates would typically make up about 50% of your daily calories, as a low carbohydrate intake is associated with low blood sugar levels. Carbs are generally found in starchy foods, fruits, and milk. Remember that your body will convert the carbohydrates you eat into glucose, so portion control is essential to keep your blood sugar regulated. Get used to weighing or measuring your portions until you can "eyeball" portion size. Like most diets, a diabetic weight loss diet should consist of healthy fats. Saturated fats should be replaced with monounsaturated and polyunsaturated fats. Think olive oil and canola oil as opposed to butter and margarine! Be careful though. Since you're trying to lose weight, you'll want to limit your intake of oil, even healthy oils, to 2-3 teaspoons a day. As with most diets, you want to choose mostly lean protein, green leafy vegetables, and complex carbohydrates.
The Food Nutrition Label is the most valuable resource that you have to help you make healthy choices on a diabetic weight loss plan. Learn how to read and understand the label.
What about sugar and salt?
As with all weight loss plans, you'll want to control the amount of sodium you consume. Try to get in the habit of using 'lite" salt or no-sodium products such as Mrs. Dash. If you enjoy cooking, experiment with fresh spices as an alternative to adding salt.
Added sugar has no nutritional value and is often replaced with artificial sweeteners. Sugar doesn't have to be completely avoided, but your carbohydrate intake for the day should be taken into effect if you plan to eat sugar.
What about the Glycemic Index?
Different carbohydrates behave differently in your body. The Glycemic Index is a ranking of carbohydrates based on the effect they have on your blood glucose levels. The carbohydrates are ranked as High (70 and above), Medium (56-69), and Low (55 and below). Carbohydrates ranked "Low" only produce a small fluctuation in your blood glucose and insulin levels, and are the ones you want to consume. Eating low GI foods will keep you balanced and satisfied longer.
To move towards a Low Glycemic Index diet, make healthier choices. The American Diabetes Association recommends eating breakfast cereals consisting of oats, barley, and bran, breads made of whole grains, fruit and vegetables, salads with vinaigrettes, pasta and quinoa, and basmati rice.
As with all weight reduction plans, the diabetic weight loss diet requires that you learn to make healthy substitutes. Instead of fried foods, broil, grill, or bake your foods. Choose lean meats, avoid sauces and creamy dressings, avoid cream-based soups, choose low-fat yogurt over sweets, and avoid added sugar.
11Aug/090
Healthy Ways to Gain Weight – Gain Weight the Healthy Way
"Now why would anyone want to gain weight?" a lot of people ask, when the majority of us just want to shed the pounds. Well, the truth is, underweight people feel just as self conscious as people who are overweight do. We are tired of looking like 10 year old boys and yearn for those womanly curves. If you want to pack on pounds, you need to gain weight the healthy way. It doesn't help to gorge yourself on snacks and junk food, which will probably make you fatter, but it isn't good for your body. Here are some healthy ways to gain weight.
CONSUME MORE CALORIES
To gain weight the healthy way, your calorie intake has to exceed the number of calories burned per day. The average female burns about 1,900 calories a day performing light activity. You need to consume an additional 500 calories per day over what you already consume and you can expect to gain a pound of body weight per week.
RE-ARRANGE YOUR MEAL PLAN
Instead of eating 2-3 large meals a day, eat 5-6 meals that are full of fruit, vegetables and protein. Alternate between 3 large meals and 3 small ones. Good sources of protein include chicken and turkey breast, lean beef, eggs, fish and milk. If you want faster results, you can take high protein weight gain supplements along with your meals. These usually come in powdered form used to make protein shakes and are very high in nutritional value.
EXERCISE
Exercising is a very good way to gain weight the healthy way. When you start an exercise routine, you will need to choose exercises that encourage weight gain. You are looking to increase calories in your diet, so avoid cardiovascular exercises as this type of exercise burns calories. Instead, you should focus on resistance training or weight lifting. This way, you will be turning fat into muscle and will have a nice, shapely body to go along with the extra weight.
CARBOHYDRATES
In order for it to function properly, your body needs carbohydrates for energy. Although it can use fats and proteins for energy if necessary, carbohydrates are the best fuel for your body. Because you want to gain weight the healthy way, make sure you get enough carbohydrates and get the nutrients that you need. The USDA (United States Department Of Agriculture) recommends that we eat at least 3 servings of carbohydrates a day. These can be found in whole grain breads, pasta, starchy vegetables and legumes.
If you're looking for healthy ways to gain weight, you will need to combine diet with exercise. Choosing the right type of exercises and eating the right foods will get you bigger in no time!
26Jul/090
Low Carb Diets – Fast Weight Loss Or Big Let Down?
One of the most widely held beliefs among the weight loss community is that low carb diets are the key to a fast slim-down.
Just think of all of the "low carb" diets available...
-- Atkins -- South Beach -- Zone
...just to name a few.
But why do so many weight loss professionals promote carbohydrate restriction?
Four words... it appears to work.
Those who restrict carbohydrates, often do lose weight quickly. And for individuals who are desperate to lose weight this quick slim-down seems like the "light at the end of the tunnel". It appears to them that they have found the "holy grail" of weight loss in cutting carbs.
But have they only been fooled?
The answer is a resounding yes!
The truth is that your body depends on GOOD carbohydrates for the majority of its functions and when there is an absence of GOOD carbohydrates (As there is with carb restricted diets) your body will actually manufacture its own in order to maintain tissues that absolutely need them! Because the manufacturing of carbohydrates takes additional energy your body will burn an excess amount of calories... something that promoters of low carb diets call the "Metabolic Advantage".
Along with the excess use of energy by the body to produce carbohydrates, people who are on low carbohydrate diets are also eating fewer calories because they are consuming far fewer BAD carbohydrates than they typically would on a day to day basis...
-- French fries
-- Boxed cereals
-- Soda (diet or regular)
-- White Bread
-- Refined Pastas
-- Salad Dressings
-- White sugar
It's this combination of an increased use of energy by the body to manufacture carbs and fewer calories from refined carbs going into the body that makes low carb diets produce quick weight loss...
...giving the illusion that the diet is actually working, when really it's only a set up for massive failure!
So what's the problem?
The problem is that most carb restricted diets make no distinction between good carbs and bad carbs. These diets simply teach the elimination of most carbs from your caloric intake. This is a huge mistake because eliminating good carbs from your diet causes the body to go into survival mode, meaning that it will store and ration the food you consume.
As a result, when a person who has been on such a diet begins to eat normal again, the body will store increased quantities of the food they eat as fat!
Your body needs good carbs like whole grains, vegetables and fruits. Vital organs such as your brain, kidneys and liver absolutely will not function without carbohydrates and when these carbs are cut out of your diet for any extended period the affects can be extremely dangerous! At some point you will have to consume good carbs or you will seriously impact your health!
There's no need to partake in low carb diets to lose weight. There are other alternatives that produce faster, healthier and longer lasting weight loss!
9Jul/090
Health and Wellness – 5 Tips For Men and Women For Better Health
It's almost like a vicious circle. Health and wellness is very important to both men and women and is key to an individual's well being and it is incumbent upon us to take responsibility for our health. So throughout this article, I am going to share some tips for both men and women to have a better quality of life
Tip number one
You are to major extent what you eat. Eat poor food and you will have a poor quality of life. To eat right is not as hard as it seems. There is no question that health food and convenience do not go hand in hand. However with a little extra organization you can turn the table and as result of which you will feel a lot better for it.
Tip number two
Moderation; do not eat large meals two to three times a day. Reduce your portion size and eat more frequently. Sure this may require a little more planning but once you get it down it will take no time at all. Put together small little snacks so that you can nibble when you feel hungry. Then at dinner time, you will not need to have as large a meal.
Tip number three
It is widely known that breakfast is one of the most important meals of the day. It is also widely known that a lot of people do not eat breakfast. They get a fancy pants coffee that has lots of sugars, which sustains them throughout the morning. Not a good idea in the long run. Instead, eat some fresh fruit, such as bananas, apples, oranges, pears and grapefruit. This way you get good fiber and a little energy boost from the natural sugars. This will not weigh you down either, if your ok with eating in the morning then you can also add a bowl of porridge or some whole grains.
Tip number four
Drink plenty of water; you do not want your body to become dehydrated. Water can also help with mental clarity and it will also prevent you from wanting to over eat. If you can drink water about fifteen minutes before you eat and not while you eat, do it. This little tip will help with digestion.
Tip Number 5
Exercise. Your body needs to move, this does not mean that you have to be hours at the gym. Keep it simple and keep it fun. When it comes to exercise variety is the spice of life. Do not do just one exercise routine repeatedly, instead vary your routines and alternate between cardio, weights and stretching exercises.
27Jun/090
Wellness in Mauritius
Over the years, wellness has become increasingly popular world-wide and Mauritian hotels have not been slow in embracing a more holistic approach. Many hotels now have their own wellness centres with a variety of therapies such as massage, nutrition advice and spa treatments. Even the hotels that do not have their own spas or wellness centres usually offer the treatments on request.
As far as terminology goes, wellness is a relatively new word in the English lexicon, although the concept behind it dates back hundreds of years. There does not seem to be one specific definition of the word, although the generally accepted meaning is that of holistic well-being and awareness. Wellness exists in many different spheres of life, such as the social, occupational, spiritual, physical, intellectual, emotional, financial, mental and medical, although all of these are interrelated. Too many people live their lives in the global rat-race, eating fast but unhealthy meals, spending their days cooped up in offices with the demands of work and family overriding the demands of their bodies. The ideal life in which we would eat only healthy, whole grain food, exercise daily, enjoy leisure time, relax with our families and play in the sunshine becomes just a distant and impossible dream under the pressures of a modern life style.
Consequently, we turn to weekly massages, saunas and the treadmill at the local gym to try and find a slight measure of balance in our lives. Wellness, however, is not confined to the massage table or hamam. Mauritius offers a number of other therapies guaranteed to increase general well being, the best of which is the abundant clean, fresh air which will act as a tonic to the lungs. Another completely free therapy is the sunshine which will boost the moral, vitamin D levels and skin color. Surely there is nothing quite as conducive to well being as lying on a stress-free beach, allowing the sun to melt the tension out of your body while it bronzes your skin.
Something that every doctor and therapist will tell you is that sports activities are essential for overall well being. There are a wide variety of different activities easily available on Mauritius, such as golf, snorkelling, kite surfing, scuba diving, horse riding, hiking and archery to name but a few.
25Jun/090
Wellness – It Begins at Home
Wellness is defined as "health or striving toward it as a goal." As a society something has gone awry in our methods of striving for wellness. Perhaps we simply have taken for granted that wellness will always be our fortune. The facts are that
60% of the population of North America is overweight 30% of the population of North America is obese Diabetes is reaching epidemic proportions chronic illness due to overweight conditions is rapidly on the rise 75% of all health care dollars in the U.S.A. are spent on managing chronic illness health care premiums are rising at an unaffordable rate and will continue to do so unless things change
First and foremost, there is an urgent need to educate and inform people about the importance of eating with nourishment in mind rather than just to satisfy the palate. Also, today's hurried lifestyle combined with the fact that both parents in many households are working away from home has resulted in poor or no meal planning. The result is that the consumption of fast foods and processed meals has become the norm for most meals which means that people are consuming too much fat, sodium and refined carbohydrates.
It is not necessary to go on a "diet" to eat well. All one really needs to do is follow the guidelines such as the USDA Food Guide Pyramid or the Canada Food Guide. It is important to have 6-10 servings of fruits and vegetables(depending on your age and category), 6-8 grain products(preferably whole grain), 2-3 milk or milk alternatives and 2-3 meat or meat alternatives, daily to maintain the proper balance of vitamins, minerals and other nutrients.
One of the biggest mistakes made today is that thirst is often mistaken for hunger and we reach for food when we are really in need of hydration. Drinking water before a meal can also help prevent overeating at the meal.
A second great mistake made is skipping breakfast which is perhaps the most important meal of the day. Even though we may not feel hungry, we must remember that the body has fasted all night and is in need of nourishment.
Understanding proper portion sizes is also vitally important. In this day of super sizing meals, our perception of a normal portion size is grossly exaggerated.
It is very important to eat slowly and chew our food well. This serves two purposes -
When we eat slowly, we give the body a chance to register that it is feeling full before we overeat. When we eat quickly, we overeat before the body gets a chance to register that it is satisfied, but by that time we've consumed a few mouthfuls too many. When we chew our food well it is much easier for the body to digest it.
People often make the mistake of starving themselves when they diet thinking that they are sure to lose weight because they are consuming fewer calories. The mistake in that way of thinking is that depriving the body of food puts the body into a preservation mode which triggers it to want to store fat. Not eating also causes a slow down in the body's metabolism which will result in fewer calories burned.
The solution is to eat enough and to eat well. Drink plenty of water every day. Eat three smaller meals a day with two healthy snack times in between, rather than three larger meals. This not only prevents over eating at a meal but it also keeps the metabolism up throughout the day. As much as possible eat natural and whole foods. Drink tea (minus the sugar and milk for full antioxidant value) in place of sweetened juices and soft drinks. Keep a daily journal of all the things you eat everyday. When you write things down, you tend to be more aware of all you are eating, especially during the snack times. Always sit down to eat - it is easy to disregard the foods we pick at while we are standing. Last, but not least, never eat after 7:30 p.m. The body will not be in a position to use calories for energy when it is in a resting mode.
Habits are difficult to break and sometimes small changes at a time are more effective than radical change. For greater success, replace an old habit with a new habit . For example, if you were in the habit of having an evening snack while watching television, either change the snack to a glass of water or a cup of tea, or change the activity from watching television to taking a short walk. If we make the thoughtful intention to be well, wellness will be attainable.
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