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March 31, 2014

TRY MEDITERRANEAN STYLE OF DIET IN YOUR WEIGHT LOSS PROGRAM!!



The best Mediterranean diet plan is one that emphasizes the consumption of healthy foods for the maintenance of overall health. This diet should include calorie reduction in order to facilitate weight loss, but allow for enough calorie intake for good body function. The best Mediterranean diet plan usually focuses on plant food sources, whole grains, and lower amounts of animal proteins. Dessert choices are usually fruit, while monounsaturated fat is the main fat source for those on this type of diet plan.
The diets of those who live in the Mediterranean vary. This is because there are many countries in the area around the Mediterranean Sea. Though the people who live in this area may not eat exactly the same diet, their choices do follow the same basic pattern, including plenty of plant foods, monounsaturated fat as the primary fat choice, and low-to-moderate amounts of meat, fish, and poultry. As no one Mediterranean diet is better than another for all people, many opt to follow a general Mediterranean diet that incorporates these food choices. If weight loss is the goal, an individual may choose to eat smaller meals, consume fewer calories, and exercise daily to meet his weight loss goals.
An effective, healthy Mediterranean diet plan should have a firm basis in plant food sources. An individual on this diet will usually eat plenty of fruits and vegetables, whole grains, nuts, and seeds. Legumes and potatoes also make the list of menu items for someone on the Mediterranean diet.

Animal food sources are not a main focus of meals for someone on an optimal Mediterranean diet plan. A person on this diet plan does eat fish and poultry, however, keeping consumption of these protein sources to a low-to-moderate level. Red meats are even less prevalent in this diet. A person following a healthy Mediterranean diet consumes red meats only occasionally. Eggs, another source of animal protein, are typically limited to four or fewer per week.
An individual on the best Mediterranean diet plan usually consumes a moderate amount of dairy products, drinks at least some wine, and avoids saturated fat. The mainstay fat choice of a healthy Mediterranean diet is olive oil, which is considered a heart healthy alternative to the harmful saturated fats most people eat. Olive oil is a monounsaturated fat and helps to lower a person’s cholesterol levels. Other monounsaturated fat sources include canola oil, nuts, and avocados. The consumption of wine is part of the Mediterranean diet plan, though it is typically consumed along with meals and in moderation.

March 26, 2014

REDUCE YOUR FACE FAT HERE!



It would be lovely if people could determine where they most want to lose weight and simply work or diet for those specific areas. Weight loss, unless targeted by a plastic surgeon performing Liposuction(Liposuction is the process of surgically removing fat from one's body using a suction pump), is not that specific. If a person wants to lose weight in the face without such measures, this means simply losing weight until the desired degree of thinness is achieved for the whole body.


When people do lose weight, they may or may not show this in the face at first. There are some exercises that some people advocate for toning facial muscles. Yet as proven by wrinkle accumulation around the face, most already get plenty of tone through normal facial movement. Doing some head lifts upwards and downwards might tone muscles in the neck and improve appearance of the chin area, but most people don’t need to work cheeks, forehead or mouth in order to lose weight there, and it won’t be effective in any case.
There are several supposed “proven” diets that are said to help lose weight in the face and elsewhere. These advocate avoiding certain foods, like giving up all simple carbohydrates. In reality, dieting comes down to the simple step of eating fewer calories than the body expends. This often means that cutting down on calories and getting a little exercise will help promote weight loss at a slow pace. Yet it’s important not to cut down too much, as this can slow the metabolism and make it consume calories at a much slower rate.


Even when people are eating a healthy diet and exercising, there are some who appear to retain weight in the face, and this could be from several causes. Genetics and bone structure mean some people will have fuller and rounder facers than others do. This isn’t so much fat accumulation, but it can make a person’s face appear less thin than it truly is. Certain medications may also cause rounding of the face or even swelling of it. People who take prednisone for various conditions may get swollen round cheeks, and usually taking the medication is too valuable to sacrifice for appearance. Water retention may also make the face look fuller; making sure to reduce salt in the diet and drinking at least eight to ten glasses of water of day may slim the look of the face slightly.
For those who would like to have a slimmer face, it’s important to reflect that a small amount of extra weight in the face can be desirable too. Both women and men pay to have fat injected into the face to puff up lips or reduce wrinkles. This means that people should work to lose weight in healthy amounts. Overdoing it can make people look less youthful, and if the f a3.  ce looks too thin, dieters may want to conclude that they should add a few more calories to their diets instead of continuing to lose weight.
Here are some tips to reduce face fat :

1. Weight Training : Weight training is very good for toning up any part of the body, weight training helps you develop muscle and muscles help you burn calories even when sleeping.

2. Chew Gum : Make sure you chew gum every time, apart from the fact that it prevent hunger, it also help you tone up your face.

3. Reduce salt intake : Try and reduce your salt intake because salt encourage the body to store water, therefore its important to avoid to much of food like pizza, burger chips and other junk food because they are full of sodium which make you thirsty and water which make your body store water. Also control the amount of food seasoning you use while cooking your meal.

4. Reduce alcohol intake : Drinking alcohol is a bad idea generally because alcohol has many calories and also poisons to the body, also, don’t eat while drinking because the body will not digest it and it will store as fat.

5. Don’t drink water before bedtime : If you want to know if this is true, then drink at least two glass of water before going to bed, and I assure you that by the time you wake up, you check will be puffier , apart from the fact that its make you uncomfortable an disturb your sleep, it also make your check puffier.

6. Diet : Reduce the amount of food you normally eat, eat a lot of fresh vegetable, fruits and also take some multivitamins.

7. Drink plenty of water : Besides keeping you hydrated, drinking lots of water regularly will help flush toxins from your body and leave you feeling healthier and happier. Dehydration can cause the face to get bloated, so staying hydrated will keep your face looking trimmer.

8. Reduce your fat intake : Build a diet around healthy options, and try to reduce your consumption of fat as much as possible.

9. Eat breakfast : Starting your day with a healthy breakfast can get your metabolism working harder, which will help you burn more calories throughout the day. Eat whole grains and fruits for good, low-fat energy.

March 20, 2014

CARDIO BLAST TO GET HEALTHIER AND FITTER!!!



Exercise in the current time means lifting weight and building biceps, everything goes for a toss. It is disheartening to see the people walk into the gym and head straight for the weights, hold your horses friends. There is something called aerobic exercises and it is the foundation for your physical fitness. 

Aerobic exercises are tiring, and this is precisely why most tend to avoid it, you are working out and sweating, and your body is pumping blood, your lungs are getting tired, and you cannot handle it anymore. But you push, you push yourself to the edge of it, and this is what aerobic exercise are all about. There is so much of goodness involve in aerobic exercises, running . walking, swimming, cycling; they tone your body and makes you tough. Here are some benefits of aerobic exercises.

Heart health

Your heart health get immensely benefited with aerobic exercises. Your heart pumps more blood and get stronger with each beat,it has larger stroke volume. Professional athletes just by virtue of the aerobic exercises they do have stroke volumes larger that are as twice as the average individuals. Also, your heart muscle get bigger as you do aerobic exercises and they pump more efficiently to allow greater filling time. This is good as it means that more blood fills the chambers of the heart before they pump so as to allow more blood to pump with each beat.

Obesity and Weight control

If you are obese or if you have any extra weight hanging on you then aerobic exercises will take care of this situation. Aerobic exercises are believed to be the single best predictor of weight maintenance. You can very easily lose weight without exercising and just by reducing your calories intake so that you burn more than you lose, and so trying consuming lesser calories along with doing aerobic exercise. The level of exercise that you should do depends on your physical needs and requirement and therefore you should be well aware of how much weight you want to lose.

Helping Diabetes

People have time and again been asked to do aerobic exercise in order to cure or prevent diabetes, like brisk walk or jogging. Studies have shown that by doing aerobic exercises you reduce the risk of diabetes by 58%, which is a very good news. By doing aerobic exercise you improve your insulin resistance, which is the condition in which the body does not use insulin properly. This condition unfortunately can happen to any individual irrespective of the fact whether they have or do not have diabetes. Insulin is basically a hormone in your body which helps the cells to convert glucose into energy.

Increases Stamina

So much of the aerobic exercises lead to build your stamina and endurance, and you can push yourself harder to a greater extent. Regular exercise makes you stronger and tougher, do you often feel so tired at the end of the day, that you do not even have time to give to your family? You need aerobic exercise and in the beginning it will be very difficult, but slowly and steadily you will start having greater stamina and endurance. Over the long term there can be nothing better than aerobic exercise, try it to believe it.

Depression

It is a proven fact that exercise can elevate our mood and there have been a number of studies on the same. It is however not a substitute for a therapy in a case of depression, it is merely a way to make things better and elevates ones spirit. 



"If you have time then do at least one aerobic exercise walk, run, swim or go cycling, the most important thing is to have fun while doing it."

March 19, 2014

PROBIOTICS: YOUR HEALTHIEST FRIEND!!!!




Probiotics are a type of beneficial bacteria commonly found in the digestive system. These bacteria are a vital part of immune system responses. Probiotics for the immune system are particularly beneficial. They can limit the numbers of harmful bacteria and can also reduce the immune system’s over-reaction to antigens.


Bacteria in the intestines can be beneficial or harmful. Harmful bacteria can cause diseases and digestive problems, and probiotics provide a balance. Research has shown that microorganisms such as probiotics have the ability to transmit information to the immune system. Due to this interaction, probiotics for the immune system can actually trigger the production of antibodies. Antibodies are proteins that exist in bodily fluids, and are used both as a detection and response device by the immune system. Antibodies are made in plasma cells, which are a type of white blood cell, and are an integral part to the body’s natural defense system. 

Probiotics mainly help the digestive process by prohibiting the interference of harmful bacteria. The additional benefits include triggering an immune system response and helping the body develop a resistance to foreign antigens. These bacteria are naturally present in the digestive tract, but foods and supplements can provide an increase in probiotic levels e.g Taking beneficial bacteria in supplement form or eating yogurt that contains the bacteria can help to treat or prevent vaginal yeast infections in women. Women who do not eat yogurt may wish to take a probiotic supplement containing the bacteria Lactobacillus acidophilus.

In some cases, studies have shown that probiotics for the immune system do not actually need to directly involve immune system responses. Probiotics can work on their own to flag harmful antigens. The immune system is, however, notified of how probiotics are working. Immune responses can be supportive and help remove eradicated antigens from the body.
Symptoms of allergies are caused by pathogens that a person is sensitive to, such as pollen or dust particles. These pathogens invade, and the immune system responds. Sometimes pathogens are ingested and introduced to the digestive system. Probiotics for the immune system work through the digestive system to trigger immune responses. These special bacteria can also overcrowd the amount of antigens, reducing replication of antigen cells.

Probiotics for the immune system have been proved to reduce the occurrence of common ailments such as colds and the flu. Several studies have shown that people who were exposed to more sterile environments developed more illnesses than people who have been more exposed to bacteria and have healthy levels of probiotics. This could be due to immune system stimulation and responses by probiotics.
There are several ways to increase probiotics for the immune system. Foods that naturally contain probiotics include cheeses, yogurts, and some types of dairy drinks. Supplements such as powders and capsules have also been made available. Although probiotics can be beneficial to the immune system, there is a chance that increasing the amount of good bacteria in the body can be harmful. A doctor should be consulted before any dietary changes are made.

March 17, 2014

HEALTHY DIET AFTER CHOLECYSTECTOMY OR GALLBLADDER SURGERY!!!




One of the main jobs of the gallbladder is to allow the body to properly process fat. For this reason, once this organ is removed, patients often feel uncomfortable after ingesting a high-fat meal. The best dietary changes to make after a cholecystectomy include avoiding or reducing the amount of foods that are high in fat, including red meat, full-fat dairy products and fried items. Click on Gallbladder for more detailed information.

A cholecystectomy is a surgical procedure in which the gall bladder, a small organ located under the liver, is removed. This procedure is performed in cases when patients experience chronic gallstones which cannot be resolved, or severe gallbladder inflammation which does not clear or which threatens other organs. Gallbladder carcinoma, a very rare condition, is also an indicator for gallbladder removal. This procedure is classically performed by a general surgeon. Surgeons try to use laparoscopic options whenever possible, as the healing time is greatly reduced with this type of surgery. However, patients should be aware that even when a laparoscopic cholecystectomy is scheduled, it is sometimes necessary to switch to an open surgery.




Patients who receive a laparoscopic cholecystectomy usually can return to work and regular duties within a week, while healing times after open surgery can take four to six weeks. Complications of the surgery can include adverse reactions to anesthesia, infections, or damage to the bile duct. In the long term, patients usually have trouble digesting fats, because they don't have a reservoir of bile anymore, and many patients experience chronic diarrhea in the wake of a cholecystectomy.


A good diet after gallbladder surgery should include mostly fresh fruits and vegetables, whole grains and low-fat dairy products. In addition, vegetable oils that have not been processed are often good for the body after gallbladder removal, because they can help get rid of toxins.

Keeping fat to a minimum is usually advised when creating a diet for someone who's had gallbladder surgery and, since red meat can have a lot of animal fat, it should be eaten sparingly, if at all. Pork and chicken, while not as hard to digest as red meat, also should be minimized in a diet after gallbladder surgery since both still have animal fat and protein. Other foods that the body may have trouble digesting after gallbladder removal include chocolate, full-fat dairy products and fried foods. Spicy foods and soda also can make patients uncomfortable, because their liver has to work particularly hard to break down fat and remove the resultant toxins from the body.

Once patients are aware of the foods to avoid following gallbladder removal, they should learn the foods that are best to eat, such as fresh fruits and vegetables. While any raw products are usually healthy, patients should pay particular attention to foods such as sweet potatoes, avocados and apples, because they all provide enough fiber to assist the body in getting rid of toxins. Whole grains can perform the same function, so cereal and bread that claim to be made with this product also can be a good addition to the diet. Low-fat milk, eggs and yogurt are all recommended in a diet after gallbladder surgery, because they allow patients to get their daily dairy allotment without ingesting too much fat for the body to break down. Finally, patients are encouraged to eat fish in place of red meat, pork and other fattier meats, because it provides some of the nutrition the body needs without overwhelming the liver with fat.

Another healthy addition to a diet after gallbladder surgery is vegetable oil, as long as it is unprocessed. Hemp seed oil and flax seed oil are two examples of products that contain healthy fats, such as omega-6 and omega-3. Patients can use them as salad dressing or take them in capsule form each day. Their slippery consistency allows them to go through the body easily, collecting toxins as they exit and not building up like other fats do.


March 16, 2014

STRENGTHEN MUSCLES AND JOINTS BY AEROBIC WEIGHT TRAINING!!!




Aerobic weight training typically involves lifting light weights at higher speeds. By definition, aerobic exercise is continuous and elevates heart rate and blood pressure. Conventional weight lifting may not offer aerobic benefits, but the aerobic type, like circuit training, does.
Circuit training may be the most popular form of aerobic weight training. Such programs are created to use several machines, or stations, and lighter weights. Users move from one station to the next, lifting weights repeatedly for a given length of time. 

Classic weight lifting exercises usually involve heavy weights and short times spent lifting. Each time a lifting session is complete, it is often referred to as a set. Rest periods of one to two minutes between sets are common. These breaks negate the effect of aerobic or circuit programs, in most cases. New research, however, may change how this type of weight training is performed.
Recent clinical studies have found brief periods of intense exercise, followed by rest periods, may have equal or better cardiovascular benefits for the body. According to the University of Guelph in Ontario, Canada, interval training burns more fat than traditional exercise. The study showed increased fat burn when participants exercised at 90% effort for four minutes, followed by a two-minute rest period. These intervals were repeated 10 times.

Aerobic weight training has often been associated with women's fitness. In recent years, however, men have taken notice of the aerobic benefits of circuit and interval training. Contrary to the name, this type of training may not involve use of weights. Some methods of circuit training utilize body weights/calisthenics instead of weights. Calisthenics can provide both positive and negative muscle burn. Positive muscle burn occurs when muscles are used to push away resistance. Negative burn results when that same resistance is held back on the return movement.
Experts suggest using aerobic weight training two to three times a week as part of a cardiovascular and weight lifting regime. If weight loss is the sole reason for working out, this routine can be performed at home or in a gym. As long as Calisthenics exercises like squats, push-ups, or sit-ups are repeated for four-minute intervals, effects are typically the same as gym-based circuit-training sets.

March 11, 2014

WHAT CAUSES WEIGHT GAIN WITH AGING???



Gravity is a harsh mistress, along with her cohorts, Metabolism and Aging. They are largely responsible for the phenomenon known as "middle age spread," the tendency of many people to gain weight as they enter their forties and fifties. There are a number of factors which conspire to turn 20 year old athletes into 50 year old couch potatoes with expanding waistlines, some of which are out of anyone's control, such as genetics and the natural effects of the aging process.
One reason people tend to gain weight as they age is a change in metabolism. As we age, our digestive systems tend to work less efficiently, meaning less food energy is burned off as calories and more of it is stored as fat deposits. A child may be able to burn off excessive calories through play sessions or sports, but a sedentary middle age office worker who consumes the same meal may find more of it collecting around his abdomen as fat. This slowing of metabolism causes older people to gain weight which ordinarily would have been consumed during the digestive process.

Another reason why people gain weight as they get older is a lack of dietary restraint. Adults are no longer under the control of parents or school dietitians who made sure they received nutritious meals and controlled portions. There were certain foods such as pizza and marbled steaks which were considered problematic for growing children. Some people are capable of maintaining these early dietary habits, but others discover the pleasure of eating fatty or sugary junk foods high in carbohydrates and empty calories. Many workers also discover that a quick meal from a fast-food restaurant is often more convenient that preparing a healthier meal from home. Years of poor eating habits almost inevitably cause adults to get heavier as they age.
Many people begin their adult working lives in physically or mentally demanding entry-level jobs, which may help them stave off their tendency to gain weight. Younger adults may also continue to participate in organized sports or take up physically challenging hobbies such as jogging or yoga. As people age, however, they may find themselves in more sedentary positions at work and with busier family schedules at home. Relaxation and de-stressing become more of a priority than weight loss or exercise. An increasingly sedentary lifestyle with less motivation for unnecessary exertion can cause many people to gain weight as they enter middle age.

There are some studies which suggest a genetic reason why certain people gain weight as they age. The tendency to become obese or thin may be predetermined by a person's genetic family history. Every person's body handles the storage of excessive fat in different ways, and there may very well be a medical reason why certain people get heavier as they age, such as an imbalance in the thyroid or a disease affecting the digestive process. Some proponents of holistic medicine believe that adults gain weight whenever their digestive tracts or liver have been compromised by an accumulation of toxins. Once these toxins are safely removed through special cleansing programs, the liver and digestive tract should work more efficiently.

March 10, 2014

LOSE WEIGHT BY CLASSIFYING YOUR BODY TYPE!!!


The body type diet is a weight loss method that claims the main cause of weight gain is your metabolism. This diet looks at your body shape as the key to weight loss. The theory behind the diet is that your shape tells which gland controls your metabolic rate: the adrenal, gonadal, thyroid, or pituitary gland. Each metabolic gland type indicates a different weight loss strategy that should be followed, as well as specific trigger foods that must be avoided in order to keep the weight off.
People who are said to be ruled by the adrenal gland have slender hips, but are larger above the waist. These people collect excess fat on their breasts, stomach, and upper back. According to the theory of the body type diet, they are said to crave fat, salt, and alcohol. Of course, these are precisely the foods they need to stay away from to slim down.

Gonadal gland people are said to be pear shaped. They are smaller on the top and bigger on the bottom. The gonadal gland lets fat collect mostly in the rear, so this is a common trouble spot for these people. According to the body type diet, gonadal gland people are said to crave creamy, rich, and spicy foods. Again, they need to stay away from these dietary triggers in order to drop unwanted pounds.

Thyroid-controlled people have long arms and legs. They are generally high-waisted and have the most trouble with excess fat on the upper hips, waist, and thighs. According to the body type diet, thyroid controlled people should resist their cravings for caffeine, sweets, and starches if they want to lose weight.
The last metabolic gland type is the pituitary gland. The body type determined by this gland results in a small figure with fat spread out fairly evenly. People who have the pituitary gland body type love dairy and sweets, which they must abstain from in order to lose weight.

While the body type diet may be helpful for some people who want to drop excess weight, it is not a miracle cure. This diet is one of many weight loss options, each with its own challenges. In order to lose weight for good, you still need to find out which foods work best for your dietary preferences and commit to a regular exercise program.

March 03, 2014

DHEA : PROS AND CONS FOR BODYBUILDING


Dehydroepiandrosterone (DHEA) is a naturally occurring hormone produced by the adrenal gland, and many people take supplemental DHEA for bodybuilding. Advocates claim that the supplement increases lean muscle mass and reduces body fat. Further study into the effects of the supplement is required, but there are a number of possible side effects, ranging from acne and hair loss to depression, mood disorders, liver dysfunction and cancer. The supplement is banned by most sports organizations around the world, and the use of DHEA for competitive bodybuilding is grounds for disqualification.

The body’s production of DHEA is higher during one's youth, reaching its peak in the mid-20s. By the time a person reaches the 30s, DHEA levels have begun to fall sharply. Caffeine, alcohol and stress can also reduce the body's levels of DHEA.
In the body, DHEA acts as a parent hormone, converting first to androstenedione before converting to other hormones, such as testosterone. Using supplements containing DHEA for bodybuilding can be an alternative way to boost testosterone levels legally.
Advocates state that using DHEA for bodybuilding will increase lean muscle mass and reduce body fat. Studies examining its effectiveness have had conflicting results, with some reporting marked increases in muscle development and fat loss and others finding no benefit at all. Experts have agreed that further study is needed.
If anyone will benefit from using DHEA for bodybuilding, it is likely to be the older athlete. The adrenal gland produces less DHEA with age, and supplementing the hormone might provide a number of health benefits, including improved muscle tone and weight loss. Again, research has had conflicting or inconclusive results, but test subjects in their 20s who already have high levels of DHEA are less likely to report any benefit.

Further research into the potential side effects of using DHEA for bodybuilding might be needed. Studies have identified relatively minor side effects, such as acne and balding. The hormone might trigger undesired gender characteristics in both sexes, such as deepening a woman’s voice. These effects are more likely when the supplement is taken in large doses, such as those taken by bodybuilders.
Many experts, however, state that DHEA functions in the body like other steroids. After all, DHEA converts to androstenedione, which is illegal for use as a steroid in most jurisdictions. These experts suggest that DHEA poses the same risk of serious side effects as other steroids, such as increased risk of cancer, although research is needed to confirm this hypothesis.
The use of DHEA for bodybuilding can also lead to exclusion from competitive events. In most sporting organizations worldwide, DHEA is a banned substance. Competitors found to be using the supplement are likely to be disqualified from the event and might be banned from future participation for a certain period of time or indefinitely.

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