Special K Diet Tips And Tricks: 2013

Selasa, 31 Desember 2013

About Bodybuilding & Bananas

For some reason, bananas are often times feared by people because they are high on the GI (glycemic index). This is a chart listing how fast a carbohydrate spikes the blood sugar. There is no need to fear a substance that is natural and packed full of health-promoting nutrients. Bodybuilders know this and eat them daily. Learn why they do.

When it comes to bodybuilding, it is essential to have the right amount of fuel to power workouts. The main fuel source utilized during exercise is carbohydrate. Carbohydrates are made up of carbon, hydrogen, and oxygen. They are stored in the body as glycogen which in turn is what drives muscle contractions.
This is where the GI comes into play. If you eat foods that are high on the GI chart, then the pancreas is forced to keep releasing insulin to balance out rising blood sugar levels. This is a vicious cycle that can ultimately lead to diabetes.
In bodybuilding, the main objective is to gain lean muscle mass, so spiking the blood sugar is not the overall strategy.
With that being said, there is a time and place for high GI carbs. That would be the hour after a workout. It is at this point that the muscles are like a dry sponge and are in need of fast glycogen replenishment. Other than that, low GI carbs are the way to go. Bananas are actually a great source of nutrient-dense carbs and they fall right in the center of the GI chart. See Resources below.

Bananas can also be integrated into a body builder's training table. Eating every 2 or 3 hours means eating smaller meals that are nutrient-dense. This gives the body a steady supply of nutrients and keeps blood sugar levels in check so there is no chance of unwanted fat gain.
Many bodybuilders eat this way to build lean muscle and not gaining unwanted fat. See Resources for the second link in which bananas are included in the meal plan.

The actual nutritional content of a banana is very bodybuilding friendly. They have 3 gm of fiber, 2 gm of protein, 27gm of carbs, and are loaded with potassium. Potassium helps to relieve muscle soreness. If the diet is lacking in this key nutrient, then muscle soreness will persist causing workouts to suffer. This is never the goal of a bodybuilding routine.

Bananas actually come in several varieties ranging in size from 3 inches up to 8 inches or longer. The most popular one is the Cavendish or Chiquita banana as these are the most heavily recognized and consumed variety in the U.S.

Plantains are a version that are most popular in India and they need to be cooked as they are really bitter. They have gained some acclaim recently in the states, but are not as user friendly as other types.

The Red banana is sweeter than a conventional banana and has more vitamin C and beta carotene. These are a good addition to a bodybuilders diet as they help increase immunity which gets compromised during intense weight training. They also have a pleasant sweeter taste somewhat reminiscent of raspberry.

The Baby or Nina banana is the runt of the litter. They stand in at about 3 inches in length, but they are a powerhouse of nutrition. They have all the benefits of the regular banana with the added addition of a high amount of Vitamin B-6. This is also quintessential for bodybuilding as vitamin B-6 helps with brain function and converting protein to energy. This would be a good reason to eat a banana slathered with peanut butter.

As I mentioned in the introduction, there are a lot of people who fear eating bananas. There is no reason to fear them especially if you are a bodybuilder. They are a quick, easy snack, pre-workout meal, post-workout meal and an all around great supplement to add to the diet. They are universal enough to be used in any dynamic of a diet plan. They can be used for additional calories if you're looking to bulk up or they can be used by themselves if cutting weight is the goal.

Another myth is that bananas cause tooth decay. What causes tooth decay is simple carbs and sugars that lie on the teeth for long periods of time. Likely culprits are cookies, cakes, bagels and all day sipping of coffee sweetened with sugar. This causes bacteria and bacteria causes destruction and breakdown of enamel. Any residue that is left in the mouth from a banana can easily get rinsed away within a glass of water.

Senin, 30 Desember 2013

How to Lose Weight Quickly Without Exercise

Are you restricted on exercise but want to lose weight? Until you get healthier and lose weight, it is not possible for everyone to exercise when they start their diets. The key to good weight loss without exercise is watching what you eat. You calories from your diet can greatly change how fast you lose weight. It's important to eat well when you diet to lose weight quickly without exercise. When you get healthier, exercise should be added to your diet plan to lose weight. As always, with any diet or fast weight loss regime, check with your health care provider.

Instructions

**Avoid White Carbohydrates**

One method to lose weight quickly without exercise is to avoid white carbohydrates. White carbs translate into increased body fat and increased sugar storage. You don't want that when losing weight fast without exercise.

**Eat Healthy Proteins**

Restrict your proteins to egg whites, organic beef, baked pork and white meat chicken. Use these proteins in your meals.

**Eat Healthy Legumes**

Legumes help to build muscles, lose fat and provide fiber in your diet. You should eat lentils, pinto beans and black beans in at least one meal a day while you are losing weight fast without exercising.

**Eat Complex Green Vegetables**

When you're hungry fill up your meals with complex green vegetables such as spinach, turnip greens, brussel sprouts, broccoli, and asparagus. These are far fewer calories than starchy vegetables such as peas, yams, corns or carrots.

**Restrict Your Food Types**

To achieve really fast weight loss that is healthy without having to exercise until you are healthier, stick to the primary foods listed in the previous steps. Take a daily vitamin supplement and drink plenty of water. This will help you lose weight fast without having to start a new exercise routine, until your body is ready.

Good Way to Lose Weight

Good ways to lose weight include those methods that focus on nutrient-rich foods, a sufficient amount of calories and regular activity. A good, healthy way to lose weight helps you to slowly and gradually drop pounds by using methods that can easily be incorporated into your normal daily routine, decreasing your likelihood of gaining the weight back in the future.

Successfully losing weight in a good way results from several key factors. First, the diet should not be too strict. An ideal rule of thumb is to follow an 80/20 plan. Eighty percent of your week should be focused on lower calorie, nutrient-rich foods while 20 percent of the week you can incorporate your favorite snacks or sweets in moderation. Many people find that keeping a food diary and recording foods eaten, when they were eaten and how they felt afterwards is helpful to control overeating and snacking out of boredom or stress. Regular exercise is another feature of healthy weight loss. Physical activity burns calories, tones the body and reduces stress.

You can develop your own eating and exercise plan for weight loss through reducing your caloric intake by 500 calories each day, but do not eat below 1,200 calories daily. Focus your food selection on fresh produce, lean meat and dairy, whole grains such as oatmeal and healthy fats such as nuts and olive oil. In addition, get 30 minutes of physical activity at least five days per week. You can also purchase weight loss books like "South Beach Diet Supercharged" to guide you. You might also consider joining a commercial weight loss group or a support group at your local community center, health department or church.

The healthiest way to lose weight is to aim for losing one to two pounds per week. Some weeks you may lose more, especially when you are first getting started. If you begin exercise and incorporate strength training, it is possible that the muscle you are building will cause your weight to remain unchanged. This is normal, and your weight will start decreasing after a couple of weeks if you stick to the program. After a month or two, you might experience what is called a plateau where there is no loss for several weeks in a row. When this happens, change up your routine a bit, whether it is eating more of your carbohydrates in the morning or adding five minutes to your exercise time. You will eventually break through the plateau.

Slowly losing weight and incorporating regular exercise decreases the chance that you will gain your weight back later on. Using a diet plan that is focused on a variety of healthy foods ensures you will get all the nutrients your body needs for proper function, such as the antioxidants vitamins E and C and minerals such as calcium for bone health. In addition, allowing yourself to eat the foods you love such as chocolate or red wine in moderation will keep you from feeling deprived and giving up on your weight loss plan. The slow progression of weight loss and the muscle tone gained through exercise will help your body adjust as the pounds come off, making you look more toned and healthy.

When searching for a weight loss plan, avoid those that eliminate an entire food group for an extended period and those that make promises of large amounts of weight loss in a short time. These diets are recognized as fad diets. They might produce short-term results due to water weight loss, but they will not help you keep the weight off for good and are not considered a good way to lose weight. Also, keep in mind that you do not have to follow traditional eating methods to lose weight. Experiment with new foods to find nutrients in ways you are unfamiliar with. For example, instead of meat, get protein from beans or grains like quinoa, or get healthy fat from avocados.

Minggu, 29 Desember 2013

How to Lose 30 Pounds on a Diet

Setting goals is an important part of accomplishing any major task. In the case of weight loss, 30 pounds is an aggressive goal and impressive accomplishment. To meet this goal, you'll need to do four things: track your calorie intake, track your calorie burn, record your progress and reward yourself for positive results. Thirty pounds is a lot of weight. Losing it safely will take several weeks or even months. But if you stay on track, you'll find those pounds will be gone.

Instructions

To lose one pound, you need to burn 3,500 more calories than you take in.

To lose 30 pounds, you need to burn an excess 105,000 calories.

Burning an extra 100 calories a day, it will take you 105 days (15 weeks) to lose 30 pounds. Do this with a combination of exercise and dieting.

Before beginning, track your calorie consumption for a week. Your goal here is to establish a baseline from which to set your goals.

Use your journal for the week to identify where you can consume 500 fewer calories than usual. This may mean avoiding snacks, or simply replacing soda with water.

As you diet, make the most out of the calories that you do consume. Eat lots of vegetables, which have lower calories for their mass. Avoid processed sugars and sweets, which are high in calories but low in nutrients.

Choose two or three aerobic exercises to which you can commit long-term. Your goal is to exercise enough to burn an extra 500 calories per day.

Alternate daily between light exercise and moderate exercise. Exercise every day.

Track your exercise and estimated calorie burn in your journal.

Because your goal will take weeks to accomplish, it's best to celebrate and reward yourself at benchmarks along the way.

Reward yourself with an activity you enjoy--not with food--each week you stick to your routine.

Set other excuses to reward yourself and celebrate. This could be total calories burned, total weight lost or inches shed from your waistline.

How to Lose 10 Pounds of Fat in Two Weeks

You can lose 10 pounds in two weeks by eating healthily and exercising daily. It is important that you are dedicated to the necessary lifestyle changes in order to lose weight quickly and healthily. The best way to do this is to keep the goal of weight loss in mind along with the personal reasons you have for wanting to lose the weight. By following the recommended guidelines you can maintain the weight loss in the long run.

Instructions

Walk briskly for one to two hours a day to burn between 600 and 900 calories. This can be broken up throughout the day.

Eat healthily by incorporating plenty of fruits and vegetables, oily fish and brown rice into your diet. Avoid fast food and sugary soft drinks. Always eat breakfast, as this will help to speed up metabolism. Eat small meals regularly, because depriving yourself will cause you to gain weight in the long run.

Do 30 to 60 minutes of cardiovascular exercise, such as running, cycling or swimming, at least three times a week. These activities aid weight loss by burning fat at a sustained rate. Aim for a heart rate of 70 percent of your maximum when doing these exercises.

Calculate your maximum heart rate in beats per minute by subtracting your age from 220.

Measure your heart rate during exercise by pressing the first two fingers into the side of the wrist and counting the number of beats for six seconds. Multiply this number by 10 to find your heart rate.

Sabtu, 28 Desember 2013

How to Fast and Lose Weight Safely

People may fast for various reasons, and methods of successfully losing weight may vary for different people; but fasting has worked for many people in regard to losing weight and / or improving general health. Fasting may range from simply excluding a few foods from your normal diet all the way to eating and drinking nothing but water for a specified amount of time. This article discusses fasting using juice and / or water.

Instructions

One of the most important aspects of fasting takes place even before you start your fast. For at least a week before you start fasting, avoid eating fast food, drinking alcohol, or consuming anything else generally unhealthy. This is vital because your body will be basically living off of the nutrients from these foods while you fast.

Purchase plenty of water and juices before you start fasting. One suggestion is to buy fresh fruit beforehand and juice them as you go so you have fresh, pure fruit juice whenever you need it. It is preferred that you buy everything you need beforehand so that you do not have to go to the grocery store a day or two into your fast when you are extremely hungry. That way, you eliminate the temptation to prematurely break your fast because you are surrounded by food.

Drink plenty of water. (7+ cups a day is recommended.) After the first few hours pass by the hunger will dissipate and come back in waves. Fight hunger by simply drinking a whole glass of water and / or involving yourself in some activity.

Drink various juices for nourishment. Carefully select juices that do not contain sugar or high fructose corn syrup. Natural, pure fruit juices are best as other juices high in sugar will most likely make you more hungry.

Break the fast gradually. The method you use to break the fast will differ based on how long you have been fasting. If you have been fasting for over three days, on the first day you start eating again start out with light soups and possibly by the end of the day slightly heavier ones, oatmeal, etc.

Continually eat light and healthy. A good fast's beneficial effects can quickly be reversed based on your eating habits afterward. Hold off on fast foods, alcohol, etc. for at least a couple of weeks, and at that, eat and drink in moderation. You will find that fasting somewhat regularly will help you to develop better self control, as you do not give in to eating food anymore on a whim or craving.

Rabu, 25 Desember 2013

Low Protein Diet for Dogs With Liver Problems

Your dog's liver is her largest internal organ. While its primary function is to remove toxins from the blood, the liver is involved in many biochemical reactions in her body and any damage to this organ can cause widespread and varied symptoms. For decades, a low protein diet was thought to slow the progression of liver disease, but new research is casting doubt on that approach. According to the Journal of Nutrition, "malnutrition can develop when protein-restricted diets are inappropriately recommended."

Internal injuries associated with car accidents, liver inflammation due to hepatitis or pancreatitis, liver infections and toxic reactions to prescription medications or poisons can damage the liver. The most common symptoms of liver disease vomiting and diarrhea; frequent urination; anemia and bleeding disorders; jaundice and weight loss. There may be abnormalities in the stool or urine. Bile production disruptions may cause stool to appear very light colored and jaundice can result in orange-colored urine.

Protein-restricted diets reduce the amount of ammonia produced during protein digestion. A compromised liver may not be able to adequately filter this additional ammonia, resulting in a toxic condition. But for most types of liver disease, eliminating protein is not the answer.
Proteins are needed for support and maintenance of liver function and repair. Restricting proteins can, according to the Journal of Nutrition, "complicate a patient's condition, impairing tissue regeneration and recovery from disease." In most cases, a diet of easily digestible protein combined with high quality carbohydrates provides the best solution for dogs with liver problems. Dairy- and soy-based proteins can be substituted for meat-based proteins.

There is one exception to this: low protein diets are always recommended if your dog has been diagnosed with hepatic encephalopathy. This condition is the result of advanced liver disease or a congenital defect known as a portosystemic shunt. Hepatic encephalopathy impairs brain function because the liver cannot detoxify blood.

Carbohydrates provide energy. Rice and potatoes provide high quality simple carbohydrates and vegetables are a source of complex carbohydrates and fiber. Poor quality carbohydrates found in some commercial dog foods are not easily digested by dogs and increase bacterial fermentation in the colon and may produce excess ammonia. Adding vegetables to your dog's rations provide vitamins and fiber; fiber promotes more frequent bowel movements, which helps to flush toxins from the body.

Susan Eddlestone, DVM, recommends the antioxidant vitamin E (alpha-tocopherol) to protect and improve liver cells. Along with other holistic veterinary practitioners, Dr. Eddlestone also recommends milk thistle, an herbal supplement. Silymarin, the active ingredient in milk thistle, protects the liver against toxins and stimulates the production of new liver cells.

How to Prevent Degenerative Disc Disease

Degenerative disc disease, or Spondylosis, is a disease that affects the spine and back. It is caused by the natural degeneration of bones of the spine during the process of aging. The water and protein content in the bones slowly reduces as we age. By leading a well-regulated and healthy lifestyle you can prevent the uncomfortable symptoms of degenerative disease.

Instructions

Make changes in your lifestyle early. This will prevent toxic substances from weakening the spine. If you smoke, preventing degenerative disease involves giving up smoking. The nicotine and other toxins in tobacco smoke reduce bone health. If you drink alcohol, give it up. Alcohol can make the metabolism sluggish and this accelerates the destruction of the bones. If you are overweight, make it a point to reduce weight and reduce the pressure on your spine to carry the excess weight.

Maintain a good posture at all times in order to prevent the early onset of degenerative disc disease. Good posture helps ensure that the bones of the vertebrae are not strained. Lifting heavy objects by bending the knees and carrying a heavy object close to you makes lifting less stressful for spinal discs. Standing and sitting for long periods of time can put a strain on the discs. The simple solution is to keep moving. If moving is not possible then put your feet up on a stool while sitting or put one foot on a stool while standing. Do not wear high-heeled shoes constantly. Another thing that seems to help significantly is sleeping on a firm mattress.

Eat a nutritious diet. Your bones are regenerated from the food you eat and a nutritious diet is required for healthy bones. Your diet should consist of plenty of fruit and vegetables washed down with water or fruit juices. Whole grains rather than refined cereals should be eaten in plenty. Poultry, fish, beans, lentil, nuts and tofu are other healthy food that you can include in your diet to prevent degenerative disc disease. It is however, important to avoid saturated fats in meat and artificially sweetened soft drinks.

Exercise is very important for preventing degenerative disc disease. A regular 30-minute exercise routine every day will help to prevent degenerative disc disease. This is because exercise increases the blood flow and blood flow supplies healthy nutrients and oxygen to the bones. Exercise releases endorphins, substances that work with the brain to reduce pain. Stretching exercises and weight training exercises also help in preventing bone degenerative bone disease.

Take your vitamins. Nutritional supplements help in preventing degenerative bone disease. Unlike medication, these supplements have no side effects. Multivitamin tablets, iron supplements, calcium supplements and zinc supplements help to increase bone strength and prevent degenerative bone disease.

K9 Nutrition Information

Dogs make loyal and loving companions, so it's no wonder pet owners want to ensure they get the best nutrition. Dogs can eat a variety of foods, from eggs and fish to vegetables and fruit.

Dogs are carnivorous, meaning they eat meat. They have the teeth of a carnivore, but they can survive quite well on a varied diet of other protein, carbs, vegetables and fruits. Protein should make up around 18 percent of a healthy adult dog's diet. Carbohydrates should be about 50 to 60 percent, with the rest fruits, vegetables and fats.

This can be a healthy choice for dogs, but there are some things to consider before deciding which one to feed your dog. First, consider age and health. Puppies, adults and elderly dogs all have different nutritional needs. Second, be sure the food you pick has meat, fish, egg or meat meal listed as the first or second ingredient.

Raw food diets for dogs have become popular in recent years. But according to Dr. Ernie Ward, author of the book "Chow Hounds," meat from the grocery store is far from a healthy choice for your dog. Modern methods of raising and processing meat can make it unsafe for raw consumption.

Minggu, 22 Desember 2013

How to Lose Weight Fast Diet Without Exercise

Did you know that you don't need to exercise in order to lose weight? It's all about how many calories you're taking in. If you take in more calories than you burn, you will gain weight. If you follow a calorie strict diet and take in less calories than you burn, you will lose weight. It's simply a matter of knowing what to eat and how much.

Instructions

Determine how many calories you should be taking in daily. There are a number of calorie counters online that are free to use. They will normally ask what your goal is: either to lose weight, gain weight or maintain a current weight. Be sure to pick the one about losing weight. It will calculate the amount of calories you should be eating per day in order to lose weight. (Usually it's best to lose about one pound per week)

Do not take in more calories than what you figured in step 1. If you do, you won't lose weight. If you do take in some extra calories, be sure to exercise to make up for it. For example, walking at a moderate pace for 45 minutes can burn up to 400+ calories.

Use your calories wisely. Just because you are given 1,400 calories to eat in a day, doesn't mean you should fill them up with sugary foods. Eat a lot of lean meats, fruits, vegetables, nuts, seeds and whole grains. You will actually be able to eat more food because the foods you are eating are actually lower in calories than a lot of processed foods that contain things like excess sugar and sodium.

Drink a lot of water. Drinking water before and in between meals helps to make you feel full, which prevents you from overeating. Next time you get a food craving, try drinking a bit of water to see if it helps to hold you over until your next meal.

Stay away from sugar, soda pop and alcohol. If you have a sweet tooth, choose sugar free snacks. Drinks containing sugar and alcohol are full of empty calories and will do nothing for weight loss.

Keep a food diary. Write down everything you eat for a minimum of two weeks. This helps you to learn what you are putting into your mouth. Also be sure to write down the serving size, how many servings you had and the total number of calories you consumed.

What Foods Are Allowed on a Bland Diet?

Digestive problems like gastrinitis, reflux or ulcers can cause a great deal of pain. When that happens, a doctor will sometimes prescribe a bland diet for the sufferer. This diet is made up of foods that are easier on the stomach and intestines, and is intended to lower the level of pain while maintaining balanced nutrition. The patient should to try to keep eating from among all of the food groups while she is on the diet.

Dairy products are easily digested; therefore, there are no restrictions on dairy products in the bland diet. Milk, yogurt and cheeses can be consumed as part of any meal. Ice cream is also allowed in moderation, as long as it does not contain nuts or any other foods that are not allowed on the bland diet.

Fruits and vegetables need to be included in the bland diet, but only some are safe. The dieter can eat cooked vegetables like carrots, green beans, peas, and squash, while avoiding gassy vegetables like peppers, broccoli and onions. All canned fruits are safe. Fresh bananas, grapefruit and oranges are also acceptable. No other fruits should be eaten while on a bland diet, as many of them are very hard on the digestive system. In addition, 100 percent fruit or vegetable juices are recommended, and can accompany all meals.

Most people should choose whole-grain bread over refined white bread, because it is better for overall health and wellness. But for people on a bland diet, refined white breads are the best choice. White breads have less fiber than whole-wheat breads, and are much gentler on the digestive system. The bland diet also allows for many other carbohydrate choices; some of them are oatmeal, pasta (with cheese sauce rather than tomato), white rice, white and sweet potatoes, and corn flakes (with or without milk).

When incorporating protein into the bland diet, you need to avoid greasy options. Baked or grilled chicken is fine, but fried chicken should never be consumed. Greasy hamburgers are not an option, either. Fish and seafood are allowed. Protein choices are not limited to meat, however. They also include soy products (like tofu or soy protein shakes), eggs, bacon and smooth peanut butter.

Snacking should always be done in moderation. Keeping that in mind, there are very few snack foods that are forbidden by the bland diet. A person on a bland diet can eat cake, ice cream, cookies, Jell-o, pudding, marshmallows, chocolate and hard candy. Off-limits are snacks that are greasy or high in fiber, like popcorn and potato chips. As long as most of the diet is made up of healthier choices, snacking is acceptable.

Jumat, 20 Desember 2013

A List of Fatty Diet Foods

While most people diet to lose weight, there are those who must control their food intake in order to gain it. It is possible to gain weight by eating junk food, however, there is a big difference between good fatty foods and bad ones. Eating the right kind of high calorie food can both help you gain the weight you need as well as stay healthy. Add this to my Recipe Box.

Not all oils are artery clogging. In fact, olive oil is actually good for your heart. Use olive oil when cooking on the stove, and canola oil for baking. Avoid butter, shortening or margarine which are high in saturated and trans fats.

Nuts can add a healthy crunch to your meal

Nuts are full of heart-healthy fat with the added benefit of zinc, vitamin E and fiber. Crushed nuts can be used as a substitute for bread crumbs in many recipes.

Omega-3 fatty acids can be found in fish and are important in a healthy diet. The human body cannot produce its own omega-3 fatty acids, so fish is an excellent source of this nutrient. Fish also contain protein, which is essential for growth and development. Although all kinds of fish have the same nutrients, some fish, like halibut, are leaner than others, such as salmon, tuna and sardines.

Avocados are making a come-back with nutritionists

Avocados are very high in fat, earning them the nickname "butter pear." The calorie content of an avocado is the equivalent of a quarter pound hamburger. However, the fats in avocados are monounsaturated, so while they are high in calories their consumption is good for lowering cholesterol.

Kamis, 19 Desember 2013

How to Lose Weight With Diet, Exercise & Pills

With obesity rates rising, many people are looking for the panacea guaranteed to achieve weight loss. While a cure-all does not exist, there are some medications that provide limited help in weight loss, provided they are accompanied by diet and exercise. Motivated dieters that participate in a consistent fitness regime and also take weight loss medications should notice a gradual loss.

Instructions

Check with your doctor to get a prescription for weight loss pills. Over-the-counter medications may not be as effective or safe. Ask your doctor for a realistic weight loss goal.

Change your diet to decrease calorie consumption. For every 3500 calories you reduce from your diet or burn, you lose one pound. Aim to reduce or burn around 7000 calories weekly. The Mayo Clinic recommends losing no more than two pounds per week.

Substitute low- or non-fat ingredients in your diet. Decrease portion sizes and refuse sugary foods. Eating more low-fat protein and fiber will decrease your appetite and increase your metabolism's effectiveness.

Exercise five to six times a week. According to Medline Plus, adults need roughly two and one-half hours of aerobic exercise throughout the week along with strength training exercises.

Take the weight loss pills as directed by your doctor. Weight loss pills work by either blocking fat consumption or decreasing appetite. Watch for any side effects.

Sabtu, 14 Desember 2013

How to Purchase Prenatal Vitamins

Prenatal vitamins are essential if you are planning on getting pregnant or if you are already pregnant. According to Mayoclinic.com, prenatal vitamins can help prevent low birth weights in newborns. You can get the vitamins via a doctor's prescription or you can purchase them over the counter, in the drug store. Knowing how to go about purchasing prenatal vitamins is important because the vitamins need to contain certain essential elements.

Instructions

Purchase vitamins as soon as you know that you want to try to get pregnant. Mayoclinic.com recommends taking the vitamins as early as three months before conception because a baby's spinal cord and brain start developing in the first month of pregnancy. This may be even before you know that you are pregnant.

Decide whether you want vitamins in tablet, liquid or chewable form. Tablets vary in size and if you have problems swallowing them, opt for liquid or chewable prenatal vitamins.

Read the label of the prenatal vitamins and look for folic acid. Webmd.com recommends prenatal vitamins with 400 micrograms of folic acid per serving. Folic acid prevents brain and spinal cord abnormalities.

Confirm that the prenatal vitamins of your choice have approximately 17 milligrams of iron in them per serving. Iron prevents anemia and supports muscle and blood cell development in the mother and the baby.

Prevent bone density loss by choosing a prenatal vitamin with 200 to 300 milligrams of calcium.

Purchase prenatal vitamins that, aside from iron, folic acid and calcium, also contain vitamins and minerals including vitamin D, vitamin C, thiamine, niacin, vitamin E, vitamin B12, riboflavin and zinc. Try to eat a healthy diet and vitamins will help fill in the nutritional gaps.

Couch Potato to 5K Diet

If you're following the Couch to 5K running program, your progress could be hindered by a poor diet. Eating the correct foods can not only help you run better and faster, you'll also feel better during your runs and your every day life. A runner's diet needs a balance of carbohydrates, protein and fat to meet the body's needs.

Carbohydrates are the best energy source for runners, but only elite runners need ultra-high levels for performance, according to an article by Madelyn H. Fernstrom, Ph.D., on runnersworld.com. Recreational runners, such as those doing the Couch to 5K program, need only about 50 percent of their calories to come from carbs. Excellent sources are fruit and whole-wheat grains, such as wheat pasta or brown rice.

High-carbohydrate foods, especially those that are rich in fiber, will aid you during your runs. Try to have a small amount of carbs either just before or just after your workout. "Carbo-loading" isn't necessary for moderate runners, even those doing Couch to 5K. Therefore, you can skip that pasta dinner the night before and save it for when you're running marathons.

The benefits of protein are twofold: not only does it build and repair muscle after intense workouts, it also does the best job at satisfying hunger. Fernstrom suggests that 25 percent of a runner's diet should be protein, focusing on lean protein sources that have less fat. Options include chicken breast, low-fat dairy products and egg whites or egg substitute.

Fat is an important nutrient for the body, especially a runner. For optimum results eat it in the form of healthy fats and in moderation. Good fats come from vegetables like avocado or olives; nuts, including peanut butter or almonds; and fish oil or salmon.

In most cases, plain water is sufficient for new runners. Drink it frequently to combat dehydration, which is a common problem for runners. Consume sports drinks in moderation. While they're effective in replacing nutrients such as electrolytes and decreasing dehydration, sports drinks are also full of sugar.

According to Fernstrom, recreational runners have no metabolic need for sports drinks. If you really want one, she says, stick with a low-calories, low-sugar option such as Propel.

In order to know the best time to eat, a new runner needs to listen to their bodies. Some runners eat a small meal before running, while others prefer to run on an empty stomach. Hal Higdon, author of "Marathon: The Ultimate Training Guide," suggests that you should practice eating routines during their training workouts to ensure that certain foods won't upset your stomach during a race.

Jumat, 13 Desember 2013

What Is Involved in a Deep Cleaning at the Periodontist?

Gum disease, or periodontal disease, is a serious infection of the gums that can lead to the loss of your teeth. According to the National Institute of Dental Research, 80 percent of adults in America are in some stage of gum disease. A periodontist can perform deep cleaning that may keep your teeth from falling out.

Gum disease attacks below the gum line, causing bacteria to create pockets around the tooth. The bacterial pockets break down and decay the supporting tissue of your tooth, which may eventually cause your teeth to start to wiggle and fall out.

Symptoms of gum disease include swollen, red and inflamed gums, bleeding while flossing and brushing, bad breath and gaps between your teeth.

Your Periodontist will do a deep cleaning of the teeth called scaling and root planing. Scaling involves scraping off the tartar, both above and below the gum line. Root planning is a procedure where the periodontist smoothes out the bumps and rough areas on the root of the tooth.

The periodontist will use special tools that are ultrasonic, which means a tool that vibrates very vast, to scrape off the tartar. After he has used the ultrasonic tool he will then use a hand instrument called a scaler to chip off tartar and the roughness of the tooth surface above and below the gum line all the way down to the root.

Antibiotic gel chips may be placed in the pockets around your teeth to prevent further infection. Oral antibiotics may be prescribed as well. It may take up to four appointments to complete the deep cleaning process.

Brush and floss your teeth daily. Visit the dentist for a regular cleaning every 6 months. Do not smoke.

Selasa, 10 Desember 2013

High Protein Diet to Help Boost White Cell Counts

White blood cells are directly responsible for bolstering the effects of your immune system, so you will want to take all possible measures to increase white blood cell count if your current levels are low. Fortunately, white blood cell count can be positively affected through dietary manipulations, allowing you to increase your immunity to disease without having to resort to expensive prescription medications.

Consume a diet that is well-balanced with plenty of lean protein, healthy fat, fruits and vegetables in order to increase your white blood cell count, protecting your body from illness and disease. You should strive to consume at least one gram of protein for every kilogram of body weight (2.2 lb.). This means if you weigh 200 lb., you should consume around 90 grams of protein every single day, ideally spaced out evenly among all your daily meals. This will help to ensure that your body is not overloaded with excessive levels of protein at any one time, providing your digestive system with a steady supply of protein to facilitate an increased white blood cell count. Quality sources of lean protein can be found in low-fat meat, poultry, seafood, beans and dairy. Regarding healthy fat, around 30 percent of your total daily calories should come from fat sources, with only 5 percent of that coming from saturated fat. The remainder should come from unsaturated sources including oils, nuts, seeds and the healthy fat found in seafood. Aim to eat at least one fruit or vegetable (but preferably one of each) with every meal that you consume.

Base your meals around a cut of fresh, lean meat to ensure that you meet your daily protein requirements, along with incorporating plenty of dairy to fill any gaps in your protein consumption schedule. A good high-protein meal while on this plan might consist of turkey chili with beans served with a garden salad and a glass or two of milk. This will provide the body with sufficient protein, calories and nutrients to increase white blood cell counts while avoiding unhealthy saturated fats. Another good sample meal might consist of lemon-pepper salmon served with brown rice and spinach.

Senin, 09 Desember 2013

Gluten Free Diet to Help Gas & Digestion

Gluten is a protein found in wheat, rye and barley products. Because gluten is found in these types of grains, it is also found in things made from these grains such as crackers, pasta and breads. Gluten can also be found in products that use wheat, barley and rye as filler such as soups and processed meats. Unfortunately, many individuals have gluten allergies or intolerance that produce intestinal discomfort, making it necessary to avoid these foods entirely.

Individuals with gluten and allergy intolerance will have symptoms that include indigestion, gas, diarrhea and constipation. In these people, the gluten causes damage to the lining of the intestine. An allergy to gluten typically involves an immune response, and can be determined with a blood test. An intolerance to gluten can be just as unpleasant symptomatically but is more difficult to pinpoint. People with gluten allergies and intolerance can eliminate gluten from their diets and reduce their symptoms while improving digestion. It is also important to note that gluten allergies and intolerance are often linked to intolerance and allergies of the protein casein, which is found in milk and dairy products. If eliminating gluten only does not resolve digestive issues, eliminating casein too may be necessary.

To determine whether avoiding gluten will alleviate symptoms of gas and indigestion, an elimination diet is recommended. This type of diet involves entirely eliminating gluten from the diet, seeing whether the symptoms disappear, reintroducing gluten and seeing if the symptoms re-appear. Avoiding gluten is difficult because it can appear in so many different foods unexpectedly. In fact, many labels state specifically that they contain wheat or gluten products. It is important to educate yourself as to the products that are gluten-free. In many grocery stores, there are sections dedicated to such products. It is also important to note that many nonfood items (e.g., vitamins, stamp adhesives, shampoos) can contain gluten.

It is possible to eliminate gluten from the diet completely and still live a normal life. Grains are available from which bread, crackers, and pasta can be made including cornmeal, buckwheat, soy and quinoa. Although oats do not naturally contain gluten, they are often processed on the same equipment as wheat products and so can contain gluten. Gluten-free oats are available, however. Health food stores often cater to individuals wishing to exclude gluten (and various other things) from their diet, so when first starting on a gluten-free diet visiting your local health food store may help educate you to which foods are safe choices.

Sabtu, 07 Desember 2013

How to Control Millipedes in the Northeast

Millipedes that live in Northeast in the United States are harmless to people. Although they are harmless, no one wants them invading their house because they do have a foul-smelling secretion. An easy way to identify a millipede is to disturb it. When a millipede is disturbed it rolls its self into a coil to protect its organs. The next step is to get rid of these pest from your home and keep them from coming back. Does this Spark an idea?

Instructions

Remove any logs, leaf piles or grass piles that are around your house. These are common places where millipedes like to live and lay their eggs. Rake out all of the mulch under the plants around your house and replace it with straw. Keep the grass around the house mowed. Water the grass in the morning so that the soil will be dry by the afternoon.

Repair cracks and gaps around windows and doors with calk or sealant. Repair any leaky faucets and dry areas that are moist in the house, such as the basement. Place a dehumidifier in areas in your home that are damp. Millipedes enjoy living in dark, damp areas.

Apply crawling insect spray around windows and doors. Spray a carbaryl spray around the foundation and paths around the house. Carbaryl spray will leave a white residue but it will kill the millipedes on contact.

Place ant caps around the foundation of the house. Ant caps act as a barrier to keep millipedes from getting into your house. Sweep up the remaining millipedes with a broom and dustpan. Place the millipedes you swept up in a small bucket. Carry the bucket 20 to 30 yards away from your house and dump them.

How to Lose Weight With Molybdenum

Losing weight is a challenge that most people struggle with at some point in their lives. Countless diet and exercise programs have been developed to help people get in shape, although they can be difficult to stick to without willpower and dedication. Molybdenum is an essential trace element found in many green, leafy vegetables that helps the body digest food more efficiently and absorb more nutrients. Losing weight with Molybdenum may be a challenge, but can help you on your way to the lean, healthy body you desire.

Instructions

Weigh yourself and take measurements to track your progress. Use a flexible measuring tape to measure your upper arms, chest, waist, hips and thighs and keep record of the measurements. Getting in shape includes losing fat and gaining muscle, so keeping track of your measurements will help you more accurately track progress than weight alone.

Add more dairy to your diet. Foods such as milk, cheese and yogurt are rich in molybdenum and will help increase your daily intake of this essential element. Be sure that you choose low fat dairy products to avoid ingesting unnecessary fat and calories.

Ingest more organ meats. Meats such as liver are very high in molybdenum, although they are difficult for many people to eat. A small 3 ounce serving of organ meat two or three times a week will help increase your molybdenum intake and boost your metabolism.

Cook with more whole grains. Whole wheat cereals, breads and pastas are high in fiber, iron and molybdenum, helping your body to more efficiently process nutrients. Trade whole grain products for white flour items in your diet for maximum molybdenum ingestion.

Exercise on a regular schedule. Changing your diet is necessary to prevent ingesting too many calories, but exercise is needed to burn the excess fat already stored in your body. An hour of vigorous exercise daily, in addition to increased molybdenum ingestion, will help shed excess pounds and help you achieve the slim, toned body you desire.

Kamis, 05 Desember 2013

The Different Teeth in Alligators

Alligators, like all crocodilians, have only one type of teeth. Their teeth are cone-shaped, relatively long and embedded in the outside of the jaw. The American alligator's teeth are more pointed than the Chinese alligator's, which are designed to crush rather than pierce. This is because the Chinese variety eats more shellfish and hard-shelled animals than its American cousin.

The premaxillary teeth are those located just below the nostrils in the upper jaw. American alligators generally have around five teeth located near the tip of the snout. The smaller Chinese alligator has the same number. The teeth are sharp, pointed and curve backwards into the mouth.

The maxillary teeth are those found in the upper jaw, discounting the premaxillary teeth. In alligators, these teeth run along both sides of the upper jaw in a line and tend to curve back towards the body. American Alligators have 13 to 15 maxillary teeth on each side of the mouth, while Chinese alligators have 13 to 14. Unlike in human dentition, where teeth fit together very closely, these teeth have gaps between them. The teeth can also vary in size from short to long.

Mandibular teeth are all those found in the lower jaw. Like those in the upper jaw, the teeth are of varied lengths, pointed, sharp and backwardly curved toward the body. The teeth run along the length of the lower jaw, and generally consist of between 19 and 20 teeth on both sides of the mouth for American alligators, and 18 to 19 for the Chinese variety.

Unlike crocodiles, alligators have a socket in their upper jaws into which the large fourth tooth can slot out of sight. The crocodile has a groove on the outside of its snout into which its fourth tooth slides. The violent manner in which alligators feed means that teeth can easily be broken or knocked out, so they are constantly regrowing them. Alligators have up to 80 teeth in their mouth at any one time, but can go through 2,000 to 3,000 teeth in their lifetime. The reason the alligator's teeth are so primitive and only consist of one type is that they do not chew their food, so they do not need the complicated dentition this requires. The teeth have only one task: to grip and hold when the jaws clamp down on prey. The animal then spins its entire body, tearing off chucks of its prey's flesh with its powerful jaws and swallowing them whole.

Diets for B+ Type

How to Get 35 Grams of Fiber in Your Diet

A diet high in fiber will help prevent constipation, lower bad cholesterol and decrease the risk of common diseases such as diabetes. Additionally, fiber itself has no calories and takes longer for your body to digest, making you feel full for longer and aiding in weight loss. The American Dietetic Association recommends consuming at least 25 grams of fiber each day. You can obtain up to 35 grams of fiber daily by making small additions to your diet.

Instructions

Begin your day with a bowl of oatmeal, an oat bran muffin or a bowl of bran flake cereal. Starting your day off with fiber will give you a head start on achieving your 35-g goal. According to the Mayo Clinic, 1 cup of cooked oatmeal contains 4 g of fiber, and an oat bran muffin or 3/4 of a cup of bran flakes contains 5 g.

Eat 1 cup of raspberries as a mid-morning snack. According to the Mayo clinic, 1 cup of raspberries contains 8 g of fiber.

Eat at a serving of split peas, lentils or black beans during lunch. According to the Mayo Clinic, just 1 cup of split peas, lentils or black beans contains 15 to 16 grams of fiber.

Snack on 1 oz of almonds or pistachios between lunch and dinner. Just 1 oz of either of these nuts contains 3 g of fiber, says the Mayo Clinic.

Eat 1 cup of broccoli or turnip greens with dinner. This will complete your fiber consumption as either one contains 5 g of fiber.

Rabu, 04 Desember 2013

Programs in the Weight Room

Strength training has grown in popularity recently with findings that lifting weights offers just as many health benefits and is conducive to weight control as aerobic fitness routines. To a person new to strength training, the weight room can be an intimidating place. There are hundreds of different types of weight machines, free weights and advice on how to go about lifting weights. Different fitness goals require different types of strength training programs.

One of the earliest weight room programs was the routine built around bodybuilding. Typically, bodybuilders seek to grow and develop the largest muscles possible. This is achieved by lifting the heaviest weights possible and doing fewer repetitions, commonly referred to as "reps"--lifting a weight once is one rep. Lifting the most weight possible until failure; meaning, until it cannot be lifted anymore, is the key component to a bodybuilding program. A typical set consists of 6 to 8 reps.

Core training is a relatively recent development in the world of weight lifting and strength training. The core program works primarily the abdomen, legs and torso, hence the "core" of the body. A program in the weight room designed to strengthen the core includes leg exercises like squats, abdomen-strengthening exercises, as well as chest, shoulders and back exercises.

Lean muscle---known as "fast twitch fibers"--is muscle that is used for quick bursts of speed. "Slow twitch fibers" are muscles used for power and strength. Lifting lower weight amounts with a higher number of repetitions develops fast twitch fibers. It is the opposite approach of the bodybuilder's program. Lean muscle burns more calories and helps create a lean appearing body. In particular, long-distance runners favor lean muscle programs. A typical rep count in a lean muscle program is between 12 and 15 reps.

A common weight room program is a cross-training program, designed to counter the gaps in training when a different type of exercise program is the main goal. For instance, long-distance runners will often design a cross-training program in the weight room to work the upper body muscles that are not stressed in the course of a long run. Golfers might institute a cross-training program designed to strengthen their lower body for added stability in their game. To design an appropriate cross-training program, examine the areas of the body that are not stressed during the main type of exercise, and do weight training exercises that target those same muscle groups.

How to Lose an Ounce of Fat Each Day

Small changes in your diet will cause you to shed one or more ounces each day. An ounce a day can really build up. You can potentially lose more than 20 pounds in a year by losing an ounce daily. The following steps are guaranteed to assist you in losing an ounce or more each day.

Instructions

Cut out junk food, candy and soda pop. Eliminating soda pop and chewing gum can cause your stomach to look slimmer because you will not be retaining as much and water. Substitute sugar-free drink mixes and unsweetened teas for soda pop.

Eat smaller meals, and more often. Eating five small meals a day is better for you than eating three large meals. Eating fewer bigger meals causes your body to store more fats because it thinks it will have to store energy for the long gaps between meals.

Get active. Instead of taking the elevator up two levels, take the stairs. Add 50 steps to your daily walking routine. Exercising for 15 minutes each day at a rigorous, heart-pounding rate will wipe weight from your body.

Substitute unhealthful snacks such as French fries, candy bars or potato chips with fruit, yogurt and granola bars. Avoid fatty, fried foods. Avoid hamburger and fatty meats, and enjoy meals of chicken and fish.

Drink a minimum of eight 16-ounce glasses of water each day. Drinking water and tea helps flush out the kidneys, flush toxins from the body and drop weight.

Take natural dietary supplements, such as vinegar tablets, to assist in gradual ounce-a-day weight loss. The brininess of vinegar tablets causes you to crave water, therefore drinking more, inducing more urination and the removal of more toxins from the body.

Keep a journal and graph of your progress. Write down the healthful habits you practiced each day. Don't be afraid to brag about your progress. Weigh yourself at the end of each week and record your losses in your journal and on a graph.

Homemade Diets for Dogs With Heart Disease

When your pet is diagnosed with heart disease, whether from age, obesity or inactivity, fear of losing your dog can overwhelm you. While there are specialty dog foods on the market formulated for heart disease, they often prove expensive and often contain ingredients that are not really healthy. Instead of buying food, try making your own dog food. You will know what is in it, and you can be assured you are doing everything to extend your dog's years.

Instructions

Restrict the salt in advanced heart disease.

Fry 1/4 lb. of lean ground beef, ground round or turkey, until browned; do not drain the fat. Substitute any cut of beef or poultry, if desired, and bake or boil until done. Slice meat into small chunks if you use whole meat cuts.

Ground beef, turkey, or chicken is a good source of protein for your dog.

Prepare 2 cups of cooked rice, boiling in meat-flavored broth if desired, or 2 cups of rice baby cereal. Substitute canned broth for water when cooking rice, or add the fat off the meat you cooked. Do not add any salt; excess sodium (salt) is hard on a dog with heart disease.

Mix the cooked rice with the cooked meat. Add a small amount of oil -- 1 to 2 tsp. depending on the fat content of the meat cooked. While fat is good in your dog's diet, excess fat is not, so use a moderate amount.

Feed your dog several smaller meals if it doesn't want to eat.

Cool the meat, rice and oil mixture. Measure 2 or 3 tsp. of all bran cereal and stir into mixture if desired.

Moderate exercise is good for your dog's heart.

Crush 2 g of calcium carbonate (Tums) and add to the cooled rice/meat mixture you prepared. Add 2 tsp. of dicalcium phosphate (available at a health food store, or use bone meal) and mix well.

Rice, potatoes, oatmeal and pasta are good sources of carbohydrates for dogs.

Cover and refrigerate homemade dog food, either in one container or in serving-size portions. Heat until warm to serve, and supplement diet with an adult, human vitamin daily.

Selasa, 03 Desember 2013

How Much to Eat to Lose Weight

You've heard it before: Losing weight is a numbers game. You must consume fewer calories and/or burn more calories in order to lose weight. The exact number of calories to eat to lose weight is different for each person, depending on his current weight, age, gender and activity level.

To lose one pound of fat, you have to create a 3,500-calorie deficit. This can be accomplished by eating 3,500 fewer calories or burning 3,500 calories. Most people find success when they combine the two methods to create a deficit by the end of the week. For this article, we'll focus only on eating less.

To begin, you have to know how many calories you are currently eating. Keep a food journal for a few days to determine your current calorie intake. Once you know where you're starting, you can determine the number of calories you should eat per day to create the deficit. A 500-calorie daily deficit is typically a good place to start.

Let's say you're currently eating 2,200 calories a day. To lose weight, you have to eat less than 2,200 calories a day. Without figuring exercise into the equation, the number of calories you eat will determine the number of pounds you lose. If you eat 2,000 calories a day, a 200-calorie deficit, you'll lose 1 pound in almost 18 days. However, if you eat 1,700 calories a day, a 500-calorie deficit, you'll lose 1 pound in approximately seven days.

Believe it or not, calories can add up very quickly, especially if you're not making good food choices. If you eat nutritious foods, you'll find you can eat a lot more than if you waste all of your calories on high-calorie or high-fat foods. For example, a medium order of french fries at McDonald's is approximately 4.1 ounces and 380 calories. In comparison, an average 5.3-ounce apple is only 77 calories. A large order of fries at McDonald's will cost you a whopping 500 calories, your full deficit goal for a day. Stick with healthy food choices!

Many people make the mistake of thinking if a small deficit is good, a deeper deficit is better. While a 500-calorie deficit will put you on track to lose weight, a 1,000-calorie deficit can be dangerous. Eating too few calories can put your body into starvation mode, which will make it hold onto every calorie possible rather than shedding the weight. It's important to make sure you're eating enough calories.

What Are the Benefits of Prenatal Vitamins Before Pregnancy?

Prenatal vitamins are key for women who are trying to conceive and for women who are pregnant. Women who are trying to conceive need to prepare their body for conception and women who are pregnant need extra nutrition to share with the baby.

Prenatal vitamins have a variety of nutrients that are designed to fill in any gaps in the mother's diet that may be there. Folic acid, Vitamin C, iron and calcium are essential to a baby's growth that a woman needs both before and during pregnancy.

Folic acid is especially known for reducing the chances of having a baby with birth defects, namely spina bifida. It is also shown to reduce birth defects involving the brain and spinal cord. Calcium is important for both the mother and baby's bones. It helps the mother to keep a normal bone density and bone growth for the baby. Iron helps oxygen travel in the blood of both the mother and child.

Due to the concentrated nature of prenatal vitamins, they can upset your stomach. It is often a good idea to take these vitamins with food and water to counter any side effects that you might get from taking prenatal vitamins.

Prenatal vitamins are not a complete dosage of your daily recommended value. Just because you are taking prenatal vitamins does not mean that you will not need to take additional supplements in order to get the proper nutrients for you and your baby.

The longer you take prenatal vitamins prior to becoming pregnant the better chance you have at getting the full benefit of the vitamins. If the mother experiences a nutritional deficiency, it can take months in order to restore the woman's nutritional balance.

Products for Expecting Mothers

Expectant mothers experience many changes, physical and otherwise, while awaiting the arrival of their new baby. Pregnancy can be a beautiful thing, but it can also be challenging and stressful at times. In order for expecting mothers to have the most comfortable experience possible, there are a few must-have items that they should add to their shopping list.

Prenatal vitamins are essential for an expecting mother's health, as well as the health of a growing baby.

Prenatal vitamins are multi-vitamins used to make up for gaps in an expecting mother's diet, especially as the baby grows and begins draining more of the nutrients that the mother's body would normally keep for itself. Prenatal vitamins tend to have extra iron, folic acid and calcium, among other supplements. Keep in mind that a prenatal vitamin is no substitute for a balanced diet.

Most pregnant women fear the dreaded stretch marks that can result from the skin on an expanding belly stretching so much in such a relatively short time. If you are one of these women, the daily application of cocoa butter is a must. Cocoa butter helps the skin retain moisture, which is believed to lessen the appearance of stretch marks.

Unfortunately, as an expecting mother's waistline expands, her pants don't grow along with it. This is where a belly band can come in handy. The belly band is a stretchy piece of fabric that allows pregnant women to continue to wear their pre-pregnancy pants a little bit longer. The belly band covers up unbuttoned and unzipped pants, while keeping the waist band tight enough that they stay in place. As the pregnancy goes on, the belly band can help to keep up maternity pants that are still a little too loose; later still, it can help to prevent a pregnant belly from pushing maternity pants down.

Highlight your baby bump with properly-fitting maternity clothes.

Perhaps the most important product that an expectant mother can have in her arsenal is a good set of maternity clothes. Maternity clothes will grow with you, while providing comfort and showing off your figure in a way that is flattering, not fattening.

Getting a good night's sleep is essential throughout your pregnancy, especially with many nights of waking up to a new baby's cries looming. Unfortunately, in the last few months of pregnancy, sleeping becomes increasingly more difficult with a bulging belly making it hard to get into a comfortable position. A full-body pillow allows expecting mothers to sleep on their sides (as is recommended by doctors) without the fear of aches and pains in the morning.

Cardiac Low-Sodium Diet

If you are a cardiac patient, your doctor may prescribe a low-sodium diet, in addition to medication and other therapies. A low-sodium diet lowers hypertension (high blood pressure) and may lower your risk of a heart attack or stroke. Since sodium causes the body to retain fluids, you may also be prescribed a low-sodium diet for congestive heart failure.

On a low-sodium diet, your doctor will ask you to cut your sodium intake to between 1,500 mg to 2,300 mg of sodium per day. According to the U.S. Department of Health and Human Services, the lower number is a better goal for lowering blood pressure. Eat foods lower in sodium as part of a healthy diet and exercise to improve your overall cardiac health.

Start by making subtle changes in your diet. Banish the salt shaker from the table. Season your foods with herbal blends that do not contain salt, garlic, lemon juice and hot pepper sauce. Do not use soy sauce or Worcestershire sauce because they are high in sodium.

Choose fresh and frozen vegetables instead of canned vegetables. Create your own fresh rice and pasta dishes instead of using box mixes for side dishes. Check the labels of processed foods for the amount of sodium per serving, and limit your portion size to the amount listed, or realize that you are increasing your sodium intake proportionately to your portion size. Avoid canned soups and make your own instead using fresh fruits, vegetables, lean meat and low-sodium broth or bouillon.

Eat unsalted nuts or air-popped popcorn seasoned with herbs instead of salty chips or pretzels for a snack. Do not leave salt out of your baking recipes at home, because the salt interacts chemically with the other ingredients to produce the desired results. Instead, eat fruit sorbets or ice pops for dessert instead of baked goods.

Keep in mind that just because a food advertises that it has "no salt added," it does not mean it doesn't contain sodium. Sodium occurs in many foods naturally, so always read the sodium content on the label. Keep a food journal to help you keep track of your sodium intake.

Senin, 02 Desember 2013

How to Start the 17 Day Diet

On the 17 Day Diet, you change what you are eating every 17 days. If you need to shed pounds quickly, the 17 Day Diet can help you lose the weight and keep it off. The author of "The 17 Day Diet", Dr. Mike Moreno, says you can expect to lose up to 12 pounds in the first 17 days. The 17 Day Diet consists of four cycles named Accelerate, Activate, Achieve and Arrive.

Instructions

Read "The 17 Day Diet" book in its entirety before beginning this diet. This will help you understand the different cycles of the diet and what to expect. While reading the book, take notes or bookmark the foods you can eat and different recipes to try.

Make a date to start losing weight. "The 17 Day Diet" encourages a lifestyle change that begins with the decision to lose weight. Choose a date that gives you enough time to make a list and grocery shop.

Create a grocery list of the allowed foods on Cycle 1 of the diet. You should purchase enough food to last for a week if you have enough storage room. Buying healthy foods can be more expensive than unhealthy food. Look for coupons on foods you will use daily. For instance, you could get a coupon for yogurt and go to a grocery store that already has it on sale to save additional money.

Write out a daily meal plan for The 17 Day Diet for easier preparation. When you know what you are going to eat, you can cook what you need on one or two days and have it ready for the rest of the week. This helps on days when you may not feel like cooking. It also keeps you from grabbing the first thing you see to eat and falling off the diet.

Start an exercise program 17 minutes at a time. "The 17 Day Diet" recommends starting off with walking 17 minutes a day. There is no need to try to start off exercising for longer periods. As you lose weight and progress, you may add more minutes or use The 17 Minute Workout DVD that goes along with the diet.

Keep on going. If you go off the diet during the day or for a day, get back on. Do not accept this as a reason to not continue losing weight. If you do, you may continue to make unhealthy decisions and the weight will start adding up again.

How to Naturally Lose Weight Fast

Are you overweight? If so, you may have already tried a number of ways of relieving yourself of those extra pounds, but to varying degrees of success. Despite what many authors and food companies may say, it's very possible to naturally lose weight fast without any special foods or expensive fitness equipment. It does require a substantial change in behavior, and changing habits can be difficult, but the answer is simple and it does work.

Instructions

Stop eating all simple carbs, such as flour, sugar, starchy vegetables like potatoes, and most grains. These foods cause blood sugar to spike and the pancreas to release insulin to turn all that excess sugar into fat. Cutting out these foods is one of the most important things you can do to lose weight fast.

Eat lots of fiber and green salad vegetables. Fiber will keep your stomach fuller longer, keeping the hunger pangs at bay. A diet that keeps you hungry all the time is not one that you will stick with for very long, no matter how fast the pounds come off at first. Eating lots of fiber and vegetables will also help stabilize your blood sugar, which eliminates the highs and lows following eating.

Drink lots of water and only water. Unsweetened tea and decaf black coffee are also permissible, but you will not lose weight fast if you are drinking hidden calories such as the sugar in soda pop or the cream in fancy coffee.

Eat plenty of fish, free range eggs and grass fed meat. Fat is not necessarily bad for you, but, like anything else, can be trouble when taken in excess. Aim for as many omega 3 fatty acids as possible, which are plentiful in things like wild salmon and grass fed bison, as opposed to the saturated fats and omega 6s, which make up most of the fat in regular ground beef.

Use artificial sweeteners very sparingly, and only to curb the cravings for high-sugar alternatives. Stevia is a natural sweetener that does not affect blood sugar levels, and frequently comes packed with fiber. You can't lose weight fast and eat a diet packed with sweets, but just a little now and then can be permissible.

You Can't Lose Weight Fast Without Exercise

Exercise, exercise, exercise. The only way to make your body healthier is to give it a lot of attention, and that means frequent workouts. The importance of exercise absolutely cannot be understated. Not only will it help you naturally lose weight fast, but it will give you strength and stamina you never had before and improve overall health. Cardio will get your heart rate up and burn lots of calories while you are exercising, and weight training will improve overall strength and endurance, as well as burn more calories while you are at rest.

Minggu, 01 Desember 2013

How Many Calories Per Day to Lose Weight Fast?

If you want to lose weight quickly you need to both diet and exercise. It is important to eat the right amount of calories per day to optimize your weight loss. Once you start eating your ideal caloric intake, you will start to see some great weight loss results. Before going on any diet--especially if you have a lot to lose--you need to check with your physician to make sure you are healthy enough to begin such a program.

While everyone wants to lose weight quickly, it's best to lose weight at a rate of no more than two pounds per week. Most people will experience a larger drop at first while their body is adjusting to healthier eating and losing some water weight.

It is best to lose weight using a combination of diet and exercise. One pound of fat is equal to 3,500 calories. To lose one pound a week, you'll need to create a caloric deficit of 500 calories per day. This means that you either cut out 500 calories from your diet or burn 500 calories with exercise, or some combination of the two. If you want to lose two pounds a week you need a caloric deficit of 1,000 calories per day.

The number of calories you should consume to lose weight depends on several things: your activity level (either from your daily activities or actual exercise), your age, your sex and your current weight. Men generally need more calories than women and older people need fewer calories than younger ones. Heavier people burn more calories for the same activities than those who weigh less.

The minimum amount of calories anyone should consume is roughly 1,500. If you eat less than that you risk putting your body into a starvation mode, which actually hampers your weight-loss efforts. You also risk gaining weight rapidly once you resume eating a normal amount of calories.

To determine your specific caloric needs, use a calorie calculator like the one at www.ahealthyme.com/topic/calneed. The calorie calculator will tell you based on your determining factors how many calories you need to maintain your current weight. It also can help you calculate the number of calories to consume for specific weight-loss goals.

When planning your diet, be sure to give yourself enough calories to allow room for an occasional small splurge. If you are too strict on your calories each day with no room for any rewards there is little chance that you'll stick with your weight-loss plan.

The best way to succeed with weight loss is to make and maintain small changes. Continue making small changes and over time you will have a healthier lifestyle.

How to Lose Weight Quickly in 7 Days

Losing weight is challenging, and losing it too quickly may lead to health problems. While the temptation to lose weight quickly may be great, especially before a special event, losing gradually and making healthy lifestyle changes is better for your health. A healthy amount of weight to lose in the span of a week is 1-2 pounds. However, those with a great deal to lose may find their weight drops quickly and 5-10 pounds vanish within a week. A combination of diet changes and additional aerobic activity will lead to weight loss and improve the overall health of your body.

Instructions

Calculate the calories you you burn without additional aerobic activity. Everything we do requires energy, which is fueled in the form of calories in our bodies. Activities like eating, cleaning the house, working at a computer, preparing dinner and even sleeping burn several hundred calories every day. While burning additional calories is necessary to lose weight, the calories you burn without trying still count toward your daily total.

Determine your current calorie intake. It is important to reduce your caloric intake to lose weight, but you cannot starve your body and stay healthy. As your aerobic activity increases, your body will need additional fuel for energy. Decide how much you need to eat each day to feel satisfied, energetic and healthy. Make food changes and add lean proteins, vegetables and fruit to your daily menu. Cut back on high-fat foods and carbohydrates, but try not to eliminate any one food group. Replace unhealthy fats with options like avocados and nuts. Depending on your height and gender, your daily calorie intake should be between 1,200 and 1,600 calories. The lower your calorie intake, the faster you may lose weight, but eating too little can lead to health problems.

Increase your aerobic activity. Aerobic activity burns about 300-600 calories per hour, so plan to add several hours worth of exercise to your week. In addition to formal workouts, find ways to add activity to your regular routine by taking the stairs, parking further from your destination, biking to work and tidying up the house. While these activities may not be enough to prompt speedy weight loss, every calorie burned counts towards your total loss.

Try some anaerobic activity. Weight-loss experts agree muscle burns calories faster than fat, so building muscle mass will help you stay lean. A pound of muscle is smaller than a pound of fat, so even though you weigh the same, your body will be smaller and firmer. If you want to reduce the size of your body, firming exercises will help you just as much as reducing calories and increasing aerobic activity. However, if you want to reduce your actual weight, you should avoid muscle building in the short-run.

Increase your water intake. Water keeps you hydrated, which helps you feel better when exercising. There are no calories in water, but it has a filling effect. Drinking water helps your digestive system work more effectively and it flushes toxins from your body. Eight to 10 glasses of water each day is a reasonable goal; you can also try to drink a glass each hour of the day.

How to Do the Avocado Diet

Known by some as the alligator pear, the avocado has been shunned by dieters for all the wrong reasons. Even as it is true that the avocado is a fruit that contains more than 30 grams of fat and is rightfully considered laden with calories, it was recently vindicated. It came to light that the fat contained within the fruit was the good kind of fat that is associated with lowering cholesterol levels and not of the bad, artery-clogging variety! This is encouraging those following a heart-healthy diet to build an entire dietary regimen around this fruit. Follow these easy breakfast and dinner suggestions, and you will learn how to do the avocado diet yourself.

Instructions

Collect the ingredients you need for this breakfast dish. You need slices of whole wheat bread, a small avocado, a couple of slices of lean turkey lunchmeat, a sliced tomato, a lettuce leaf, and some cubed melon. Augment this breakfast with a tall glass of low-fat or non-fat soymilk, or rice milk.

Toast the whole wheat bread slices in your toaster. When the bread is finished, set them aside.

Cut open the avocado and scoop out the meat with the spoon. Discard the seed and the outer shell.

Place the avocado meat into the bowl. Use the potato masher to gently mash the avocado until it is creamy. It is not necessary to add salt since the lunchmeat is usually salty, but this is up to you.

Wash and slice the tomato.

Spread the mashed avocado onto the bread slices, and top with the lettuce leaf, lunch meat and sliced tomato.

Cut a couple of slices of melon into cubes, and serve them alongside the sandwich. This is a satisfying sandwich, and by using avocado spread instead of butter or mayonnaise, you are not only saving calories and reducing the saturated fats that you usually consume in the morning, but you also increase your intake of phytonutrients, minerals and vitamins.

Assemble the ingredients for this dinner. You need a small avocado (thinly sliced), a large carrot (thinly sliced), some fresh spinach and fresh kale, a hardboiled egg (sliced) and some walnut pieces. A salmon fillet or other piece of grilled or poached fish rounds out the repast. Since this dinner is rich in protein and fat, it will be a satisfying meal that prevents the late-night munchies.

Take your knife and carefully cut a small avocado in half on your cutting board. Spoon out the meat of the avocado, and remove the seed. Discard the seed and skin. Thinly slice the avocado. Place the slices in a bowl.

Wash and thinly slice a large carrot. You might find that it is easier to purchase pre-sliced, ready-to-eat carrots. Even as they are more expensive, they do cut down on the preparation time of your dinner salad. Place the sliced carrot in the bowl with the avocado slices.

Boil an egg in your pot for about 12 minutes. Rinse it under cold water and remove the shell. After it has a chance to cool, cut it into thin slices and add it to the bowl with the avocado and carrot.

Wash and rinse your fresh spinach and kale leaves. Since spinach is notorious for containing a lot of sand, make sure you wash it a couple of times to remove all of the debris completely. To make life a bit easier, you could opt for prewashed and prepackaged spinach, which can be found at your supermarket. Pat dry the spinach and the kale leaves, rip them into bite-sized pieces, and place them in the bowl.

Toss in the walnut pieces, and round out the salad with an olive oil spray or vinaigrette of your choosing. This salad is filling, and because of the avocados fat content, your body will absorb all of the fat soluble vitamins contained in the individual ingredients, namely vitamins A, D, E and K.

Poach a fillet of fish in the microwave, and serve it alongside the salad.

Sabtu, 30 November 2013

How to Lose Weight Using Weights

Using weights to achieve weight loss is far more rewarding than losing weight through calorie reduction alone. Working out with weights transforms your body into a calorie-burning machine, making it healthier, stronger and leaner. Eating a healthy diet provides you with the nutrients needed to hasten the progress toward your ultimate goal.

Instructions

Get advice on proper form and technique from a personal trainer, recommends MayoClinic.com. If you are new to using weights, even if you have previous experience, discuss your weight-training goals with a professional and learn how to avoid injury and reduce the potential for sprains, fractures and the possible development of future physical problems.

Choose an alternative method for learning proper form and technique without the expense of visiting a personal trainer. Purchase weight-training videos developed by popular physical fitness experts, like Jillian Michaels' "Shred-It With Weights," or Tom Venuto's ebook, "Burn the Fat," to learn correct form and avoid injury while working out. Another alternative is Exercise4WeightLoss.com, which offers free fitness videos online.

Use weights to increase your basal metabolic rate (BMR), the minimum number of calories required to keep all bodily processes functioning in a state of rest. Working out with weights enables you to increase lean tissue mass (muscle), which is what stimulates the increase in your BMR and the number of calories burned each day -- without dieting. Even at rest, you will continue to burn more calories. Metabolically active tissue (muscle) burns more calories than any other type of body tissue. Tom Venuto, in Iron Magazine online, says, "Low calorie dieting and aerobic training without weight lifting can make you lose muscle," which slows down your metabolism.

Use weights to increase and prolong fat burning. In 2007, the "Journal of Applied Physiology" published a study that linked elevated fat loss to weight-training exercises. Tests performed on study participants following performance of weight-training exercises, such as chest presses, lateral pull downs, leg presses, shoulder presses, leg extensions and leg curls, revealed that increased fat burning continued for 40 minutes after the participants had finished their workouts.

Choose weights you can lift 12 to 15 times without incurring muscle stress, recommends MayoClinic.com. Begin with one to three sets of 12 repetitions. Increase the size of your weights and the number of sets as your strength increases. Exercise two to three times a week, with each session lasting 20 to 30 minutes. Use free weights, such as dumbbells, home gyms, which provide resistance weights, and elastic tubing to force contraction of your muscles and increase lean tissue mass as you continue your workouts.

Perform a full-body workout for each session or work specific muscle groups on alternate days. For example, you may choose to work your upper body muscles -- arms and shoulders -- on Monday, your abdomen and back on Wednesday and your lower body muscles -- legs and buttocks -- on Friday. Allow one day in between sessions to give your muscles a rest.

Pages

Selasa, 31 Desember 2013

Function

Function

Benefits

Types

Misconceptions

Senin, 30 Desember 2013

Instructions

Features

Types

Time Frame

Benefits

Considerations

Minggu, 29 Desember 2013

Instructions

The Math

Calorie Control Diet

Exercise

Celebrate Success

Instructions

Sabtu, 28 Desember 2013

Instructions

Rabu, 25 Desember 2013

Causes and Symptoms

Low Protein Vs. High Value Protein

Hepatic Encephalopathy

The Role of Carbohydrates

Supplements

Instructions

Meat, and More

Dry Dog Food

Raw Diets

Minggu, 22 Desember 2013

Instructions

Dairy Products

Fruits and Vegetables

Breads and Other Carbohydrates

Proteins

Snacks

Jumat, 20 Desember 2013

Oils

Nuts

Fish

Avocados

Kamis, 19 Desember 2013

Instructions

Sabtu, 14 Desember 2013

Instructions

Carbohydrates

Protein

Fat

What to Drink

When to Eat

Jumat, 13 Desember 2013

Effects

Symptoms

Scaling and Root Planing

Procedure

Time Frame

Prevention/Solution

Selasa, 10 Desember 2013

High-Protein Diet

High-Protein Diet Meals

Senin, 09 Desember 2013

Gluten Allergies and Intolerances

Eliminating Gluten

Gluten-Free Diet

Sabtu, 07 Desember 2013

Instructions

Instructions

Kamis, 05 Desember 2013

Premaxillary Teeth

Maxillary Teeth

Mandibular Teeth

Alligator Teeth Facts

Instructions

Rabu, 04 Desember 2013

Bodybuilding

Core Program