There are many fad diets out there, but the hard truth is there is no magic. To lose weight naturally, make a few small changes to your lifestyle. This can save you the expense of fads, while giving you the benefit of making a lasting life change. Although the steps are relatively simple, completing them is challenging and requires effort on your part.
Instructions
1
Calculate your BMR, or basal metabolic rate. This will tell you how many calories you need in order to maintain your current weight. There are free online services to give you a generic number, or go to a nutritionist to get personally accurate calculations.
2
Track what you eat. In order to lose 1 pound a week, you need to eat 3500 less calories, or expend enough energy through workouts to create a calorie deficit.
3
Figure out your activity level by journaling your exercises including time spent, level of difficulty and frequency. Level of difficulty can be determined as follows; easy (can carry on conversations without losing your breath), moderate (can have a conversation, but you are short of breath) and high (cannot carry on a conversation).
4
Track your activities and approximate calories spent by completing that activity. In order to lose weight naturally, you need to increase your activity by adding more workouts, adding time to your existing workouts or increasing the level of difficulty.
5
Reevaluate your calculations every 6 to 12 weeks. As you lose weight naturally, you will need to eat less and may need to change your exercise strategy.
Fat is an important part of a healthy diet. Your body needs fat in order to absorb and utilize vital nutrients, including vitamins A, D, E and K. Fat is an important energy source. Without enough fat in your diet, your body will burn protein for energy, which may weaken your muscles and tissues.
Eating too much fat results in weight gain and increases your risk of heart disease and diabetes. On average, only 30 percent of your daily calories should come from fat. Determining the fat gram content in a serving of food is a straightforward process that will help you limit your fat intake.
Instructions
Fat Grams from Calories
1
Check the food label for the number of calories from fat. On standard labels, this is listed below the total calorie content.
2
Calculate grams of fat by dividing the fat calories by 9. Fat contains 9 calories per gram, making it more energy-dense than carbohydrates or protein.
3
Remember that the label gives you a per-serving measurement. If you're calculating the number of fat grams for multiple servings, multiply the number you get in step two by the total number of servings.
Fat Grams for Meats
4
Determine the grams of fat per serving of meat using a general conversion chart. Meats sold by the pound through a butcher are not always labeled with their fat calorie or gram content. You can divide meats into three categories---very lean, lean and medium-fat to help you determine fat content.
5
Calculate the average grams of fat per ounce of meat. Very lean meats (like skinless chicken breast or white fish fillets) contain 1 gram of fat per ounce. Lean meats (like dark chicken or flank steak) contain 2 to 3 grams of fat per ounce. Medium-fat meats (like ground beef and pork chops) have 5 grams of fat per ounce.
6
Multiply the fat grams per ounce by your planned serving size, usually 3 to 4 ounces.
Daily Fat Gram Intake
7
Calculate the number of calories you need to consume a day to maintain your current weight. If you are an active male, you need 15 calories per pound of body weight. If you are an inactive male, you need only 13. An active female needs 12 calories per pound of body weight. An inactive female needs only 10. Multiply the number that best applies to you by your current body weight. The result is the number of calories you should eat a day to maintain your weight.
8
Multiply your total caloric intake by .3 to determine 30 percent. That is the number of fat calories you should consume in a day.
9
Divide the number of fat calories you need in a day by 9 to determine the grams of fat you should consume in a day.
A doctor will tell you that if you eat any foods in moderation, then they are not necessarily bad for your heart. In general, if you eat a wide variety of foods in moderation, you will meet your nutritional needs. Peanuts have components that can be viewed as healthy or unhealthy for your heart, but if you eat them in moderation and as part of an otherwise sensible diet, they can be good for you.
Benefits: Lowering Cholesterol
Two ounces of peanuts provide nearly 5 grams of fiber and 14 grams of monounsaturated fat. Eating a diet that meets the required 25 to 35 grams of fiber per day, as recommended by the U.S. Department of Agriculture, and has more fat that is monounsaturated fat (as opposed to saturated fat and trans fat) helps to lower bad cholesterol. Diets lower in cholesterol decrease your risk of coronary heart disease.
Benefits:Fiber
A study conducted by the University of Massachusetts Medical School in Worcester found a strong correlation between fiber consumed in a diet and a lessened chance of heart disease. It studied more than 500 women and discovered that the 20 percent who consumed the most fiber didn't have high levels of C-reactive protein. High levels of this protein have been associated with an increased predisposition to coronary disease. You can find 20 percent of your daily fiber needs in two ounces of dry, unsalted peanuts.
Negatives
Peanuts are heart healthy if you eat them in moderation, perhaps a handful a day, because they are also high in calories. Two ounces of them contain more than 300 calories, making them a high-calorie snack. The American Heart Association states that when monounsaturated fats replace saturated fats, you can lower your cholesterol. However, it says that because all fats contain more calories than protein or carbohydrates, you should eat them in limited amounts.
Considerations
Peanuts don't contain any sugars, dietary cholesterol or trans fats. They contain minimal saturated fats. Nuts are a staple of the Mediterranean diet. The Mayo Clinic recommends the Mediterranean diet as a heart-healthy diet, in part because of the healthy amounts of fiber and healthy fats, but also because this diet, of which peanuts are a major component, is low in sugar, cholesterol, saturated fats and trans fats.
Warning
Peanuts are one of the most common food allergies. While they might provide healthy nutrients to most people, they can cause mild to severe reactions in others, from hives to blocked airways. No matter how many nutrients can be gained by eating peanuts, they should be avoided in those who are allergic. This also means avoiding baked goods, candy, ice cream and other foods that may contain any amount of peanuts.
For survival, Uromastyx lizards need to have a well-balanced and healthy diet. Making sure that your Uromastyx lizard gets all of their needed nutrients from available vegetables and insects can come with challenges, however. Both multivitamin supplements and calcium supplements can fill in these nutritional gaps for the Uromastyx lizard. Follow these steps to learn how to properly supplement a Uromastyx lizard's diet.
Instructions
1
Purchase a multivitamin supplement for your Uromastyx lizard. You can purchase supplements in powder form or spray form. Choose a vitamin supplement that doesn't contain calcium because you don't want to give a Uromastyx lizard too much calcium in their diet. Some multivitamin supplements come in either an insect formula or a veggie formula.
2
Select the formula appropriate for your Uromastyx lizard's diet. One of the suggested supplements is Rep Cal's Herptivite that's available at reptile pet stores such as Big Apple Herp. (See link in Resources.)
3
Give your Uromastyx lizard the multivitamin supplement you selected. Sprinkle or spray a small amount of the supplement over your Uromastyx's food at every feeding. If you have purchased a powdered multivitamin supplement, a salt shaker makes a great way to add the supplement to your Uromastyx's food.
4
Feed Uromastyx lizards appropriately depending on their age. Juvenile Uromastyx lizards will eat everyday and will receive their multivitamin supplement everyday as well. Adult Uromastyx lizards will typically eat every other day and get their vitamin supplement every other day. Juvenile Uromastyx lizards eat more insects than adults do, and adult Uromastyx lizards eat mostly green leafy vegetables such as turnip greens, collard greens or spring mix salad.
5
Add a calcium supplement to your Uromastyx lizard's diet. You don't want to give your Uromastyx lizard too much calcium, or it can cause health problems. Give adult Uromastyx lizards a calcium supplement approximately once every two weeks. Give juvenile Uromastyx lizards a calcium supplement two times per week. You can purchase calcium supplements in both a powdered and a spray form. (See link in Resources.)
If you are looking for a good kick-start diet to help you lose weight, a cereal diet is a low fat, low calorie, short-term diet that can give you a good start to a longer-term weight loss program or a quick fix if you need to lose just a few pounds. Read on to learn how to lose weight with a cereal diet.
Instructions
1
Eat a healthy cereal for breakfast each day. Have one serving or about 3/4 of a cup of cereal with 1 percent or skim milk and add some fruit such as some strawberries, bananas or blueberries.
2
Have a mid-morning snack of a piece of fruit, raw vegetables or a low fat cereal bar.
3
Eat a bowl of cereal for lunch. Eat the same type of cereal as you ate for breakfast or choose another kind that you like. Add milk and fruit to the bowl as well and consider changing it around each time you eat or adding multiple fruits to the bowl of cereal to keep things interesting.
4
Eat fruit or vegetable snacks in the afternoon mid-way between lunch and dinner to thwart cravings and reduce temptations to cheat. Some suggestions include fruit, a fruit cocktail cup, raw vegetables with a low fat dip, low fat cereal bars or a single serving of a prepackaged 100 calorie snack.
5
Enjoy a sensible dinner. Because of the reduction in your overall caloric intake through the day with the cereal diet, this dinner can be just about anything you like, within reason. Protein is a good idea at this meal because a large portion of your other meals do come from carbohydrates. Eat a decent portion so you become full and enjoy your evening meal.
6
Eat a snack in the evening such as fruits, vegetables, cereal bars or even an additional bowl of cereal with fruit if you are very hungry.
7
Follow this diet for two weeks and then add more variety to your diet according to recommended daily intake of meats, fruits and vegetables, bread and cereal and dairy products to ensure you are getting adequate nutrition. While this diet can result in weight loss over a short-term period, this is not a long-term weight loss solution.
Working through the dead of night can wreak havoc on a person's diet. Many who work the night shift, also known as the "graveyard" shift, are thrown off of regular eating schedules because they no longer eat with family or friends where meals and mealtimes are fairly well-established. Snacks and fatty foods tend to become staples in the lives of night-shift workers, and these can lead to quick weight gain and the degradation of overall health.
Establish Eating Times
One important key for maintaining proper nutritional health while working graveyard shifts is to establish regular mealtimes. For example, eating "breakfast" within one hour of waking up (even if this means breakfast is eaten at 6 p.m. or even later) is a good way to jump-start energy levels for the long night ahead (see References 1). Also schedule regular times for lunch and dinner, and eat the foods traditionally associated with each meal, even if it means eating pancakes during everyone else's dinner time and a pork chop during their normal breakfast time. This will help you and your body recognize each separate meal for what it should be and provide an easier dietary transition to nighttime eating.
Avoid Energy-Loading
Don't load up on caffeine, carbohydrates, or other foods traditionally known to provide quick bursts of energy before a night shift. Many believe this will help keep them awake during a late shift, but it instead provides just a small and short-lived supply of energy that leads to a major crash afterward (see References 2). This can, in turn, lead to unhealthy snacking to re-boost energy levels, adding empty calories and unnecessary fat consumption.
Snack Healthy
Small and healthy snacks between meals can help maintain proper energy levels through the night as long as these snacks are nutritious and of modest size. This will also help reduce the need for huge meals during established mealtimes. Large meals tend to make a person feel sleepy.
Eat fresh fruit, small portions of nuts, light yogurt or a few slices of whole grain bread instead of chips, candy and chocolate. Making sure these snacks are eaten a few hours after one meal and a few hours before the next will help assure that energy is kept at a maximum without overeating or consuming too much salt or fat.
Follow the guidelines presented at the USDA's MyPyramid website to be sure you get a healthy balance of meals and snacks from each food group. See the "Resources" section below for a link to this useful website.
Move Around
If you start to feel sluggish and it's not a meal or snack time, simply get up and walk around to get circulation moving and wake up your body. Doing a few jumping jacks or another quick exercise is a great way to stay awake during a graveyard shift.
Memory loss is a common problem that comes with age. However, there are a number of things you can do to help slow the loss of memory or even improve memory. Natural medicine and memory exercises are safe, effective and affordable methods to keep your mind and memory sharp as you grow old gracefully. Read on to learn how to treat memory loss with natural medicine.
Instructions
1
Include natural omega-3 fatty acids as a part of your regular diet. Omega-3 fatty acids have shown to help stimulate brain activity, increase memory and even improve mental awareness. Natural sources of omega-3 include nuts, seafood, fish and flaxseed.
2
Take Gingko biloba, one of the more popular natural medicines to prevent memory loss. Ginkgo biloba improves blood circulation in the brain and contains important antioxidants that work against harmful free radicals. Read the manufacturer's label for dosage information.
3
Add fresh rosemary as often as possible to your culinary dishes. Rosemary is thought to stimulate brain function, improve memory and enhance concentration. You may also use rosemary essential oils in potpourris, aromatic baths or as perfume to help enhance brain function and memory.
4
Boost your memory by taking antioxidant supplements such as Vitamin E and Vitamin C. Studies have shown that regular supplements of the natural medicines Vitamin E and C not only help to prevent memory loss, they can boost cognitive function, protect the brain from minor strokes which cause dementia and reduce the risk of Alzheimer's disease. Follow the manufacturer's instructions for dosage information.
Genetically modified (GM) food has been altered at the DNA level from its natural form. GM ingredients are now widely present in the U.S. food supply, prompting concern over their safety for the human body.
Characteristics
GM or genetically engineered (GE) food is made from plants or animals whose genes have been altered through the cutting and splicing of genes from another organism. This transfer of genes is conducted to encourage the presence of traits that increase nutritional value and resistance to pests and pesticides.
GM vs. Interbreeding
Farmers and biologists have crossbred crops and food animals for thousands of years. However, genetic modifications traverses the traditional boundaries of selective breeding through the transfer of DNA into unrelated species.
Mycotoxin Reduction
Felicia Wu, Ph.D., of University of Pittsburgh's Department of Environmental & Occupational Health, claims that GM corn can reduce the presence of fungus-caused mycotoxins, which are known to cause cancer in humans and other animals.
Cancer and rBGH
Monsanto's genetically engineered recombinant Bovine Growth Hormone (rBGH) has been used to increase production of dairy cows. Accoriding to Ronnie Cummins of the Campaign for Food Safety/Organic Consumers Association, an increase of the hormone Insulin-Like Growth Factor (IGF-1) has been found to increase cancer risk in humans consuming rBGH milk.
Conclusion
Current evidence shows that GM foods may indirectly cause cancer, as in the case of rBGH milk. However, there is no conclusive evidence as to whether the genetic modification of foods in itself leads to carcinogenic qualities.
Weight loss happens when the amount of calories expended exceeds the amount consumed. Aerobic exercise and strength training both aid in weight loss by burning calories, and both contribute to women's cardiovascular and musculoskeletal health. Schedule your workouts consistently to maximize weight-loss effects.
Consistency
An ideal weight-loss plan includes five to six scheduled workouts per week, with at least one day of rest. But the key to women's weight loss is consistency, so ultimately the best workout schedule is one that is sustainable. Adopting a workout schedule is a lifestyle change, not a short-term program. Exercise goals and activities will evolve over time according to interests and fitness level, but finding a workout schedule that becomes an enjoyable habit is an important step to effective weight loss.
For women juggling work, school and kids, this step can be difficult. Ease into a consistent workout schedule by adding motion throughout your daily routine. Park at the far end of the mall lot and walk. Take stairs instead of elevators. Do crunches, bent-knee push-ups or an exercise-band strength workout during television commercial breaks. Don't give up if you can't schedule an hour-long run or aerobics class; take several 10-minute walks throughout the day. Buoyed by positive progress, you may find it easier to then set a regular workout schedule. In the meantime, the best workout schedule for busy women's lives is whenever and wherever possible.
Timing and Location
The body continues to burn oxygen and calories at an elevated rate for some period of time after a workout. Post-exercise energy might keep you awake if you work out too late in the evening, while working out in the morning can help maximize weight-loss effects. If morning exercise fits your daily schedule, take advantage of this added timing benefit, but have a backup plan if your original schedule falls through.
For some women, the gym is a respite from work and home; for others, it's an impossible expense, or getting to the gym creates increased scheduling difficulties. Check schedules for low-cost recreation department or school fitness classes, or invest in a few lost-cost home workout items, like a floor mat, exercise bands or dumbbells. If you belong to a gym but can't make it, stick to your schedule and work out at home or take a walk from the office.
Frequency and Type
Ideally, the best workout schedule for weight loss and for maintaining health will include aerobic exercise, strength training and stretching. Strength training is most effective when done at least two, and preferably three, times a week. A half-hour of isometric exercises, rubber-band workouts, or lifting dumbbells or even soup cans or milk jugs at home counts as strength training, as well as weight-machine workouts at a gym.
Schedule cardio workouts three days a week on days you are not strength training. Stretch before and after each workout, or schedule a yoga class, which works as both stretching and strength training. Be sure to schedule at least one day a week to let your body rest and rebuild, and keep your workouts short at first, building slowly as you progress. The best workout schedule for women's weight loss is one you will enjoy and stick with for years to come.
Weight Watchers is a popular dietary plan that focuses on eating healthy through a points system to understand food, as opposed to a quick fix or a rapid weight loss plan. Initiated in the 1960s, this lifestyle program started as a small meeting among friends that quickly developed into one of the most popular dietary plans in the world.
History of Weight Watchers
The Weight Watchers program begin in 1963 when Jean Nidetch, invited friends to her home in Queens for weekly meetings to discuss methods for weight loss. This concept of meetings-based discussions about weight loss quickly took off. Jean soon established the company Weight Watchers; according to weight watchers.com, "over 48,000 Weight Watchers meetings are held weekly where members receive group support and education about healthy eating patterns, behavior modification and group support." The program has also expanded to offer its services from the web at WeightWatchers.com.
Weight Watchers Philosophy
Developed by scientists who specialize in weight management, weight watchers focuses on group support and a healthy eating plan. It doesn't restrict certain foods or cut calories, but rather educates its members about nutrition and exercise as well as provides support through group meetings.
The Foods on Weight Watchers
Weight Watchers focuses on attaining weight loss through a healthy lifestyle. This means that members can virtually eat anything; however, "unhealthy" foods should be consumed in moderation. The emphasis is on wholesome foods such as fruits and vegetables, whole grains, lean protein, low- or nonfat dairy and healthy oil. The plan focuses on drinking 6-8 glasses of water and avoiding sodas and juices.
The Weight Watchers Plan
Every member is given an individual plan that is based on personal needs; it can be easily adapted to any lifestyle. The plan itself is based on a points value system that represents the calories, fat and fiber of food and beverages. Members are instructed on what each food equals in its points value and how many points they are allowed to consume in one day in order to lose weight. All points should be recorded throughout the day to keep track of foods consumed, as well progress.
Other Components of Weight Watchers
The program also involves group meetings, which is part of the original program. Through this supportive environment members have a weekly weight-in and discuss their week and what they ate. They are also meant to operate as inspirational and motivational meetings to make sure members stay on track with their eating plans. The program emphasizes regular physical activity several times a day.
Instead of carbohydrates, when you are on a no-carb diet, fat will supply your daily need for energy and protein. Be prepared for your body to go into a state of ketosis, as it will need to convert fat into ketone bodies and use them maintain energy levels. Glucose sugar will help run the rest of your system, which you will get from the conversion of protein through a process called gluconeogenesis.
Meats
No-carb diets are loaded with meats. Eat fish, chicken, beef, and pork. Eggs and sausage in the morning are fine--just do not accompany them with toast or orange juice. Order a chicken breast sandwich without the bread at your local fast food restaurant. Eat the hamburger and throw away the bun. Make sure you remove the skin from the chicken and other meats.
Steaks and roast beef can be delicious and great sources of protein at dinner. For variety, try some exotic meats like veal, lamb, pheasant, quail, duck, goose and venison. Turkey can be enjoyed anytime during the year, not just on Thanksgiving.
Fish
To break away from the red meats, alternate with fish and seafood. Salmon, shrimp, crab and lobster are good choices. Fish fillets such as trout, halibut, cod and herring will help you acquire a distinct taste for each. Scallops, mussels, sardines and oysters can round out your seafood dishes.
Milk and Dairy
Do not hold back on the milk and eggs in the morning. Low-fat milk is better. The eggs can be eaten whole, or separating the whites from the yokes to reduce fat intake. Eat your eggs fried, boiled or poached according to your own tastes. Enjoy all kinds of cheese as a snack or as a melted topping over your meat dishes. Parmesan, cheddar or cream cheese can add flavor and needed fat intake to your no-carb diet.
The presence of diabetes throws a proverbial wrench into any diet strategy, as nearly all diets that are not specifically tailored for diabetes will have to be modified in some way to deal with their unique needs. Although developing a diet for a combination of kidney conditions, cancer and diabetes is quite a juggling act, adhering to such a methodology can be accomplished with sufficient diligence on the part of the dieter.
Diabetes
It's important to understand the mechanism behind diabetes in order to best structure a diet to compensate for its unique requirements. Diabetes is a disease that occurs when your body is unable to properly produce or utilize the hormone insulin---a substance that the body produces to regulate blood sugar levels. After consuming a meal containing carbohydrates, blood sugar rises depending on how quickly the meal is digested, with faster digesting carbs triggering a greater rise in blood sugar. In a person without diabetes, insulin is then released in proportionate amount to "clean up" the excess sugar in the bloodstream. In someone with diabetes, this process does not work as intended, leading to a potentially hyperglycemia state. Avoiding a spike in blood sugar by only consuming carbs that are slow digesting is the main method for managing diabetes through diet. This is accomplished by eating foods that are low on the glycemic index (GI) scale---a table that lists different types of carbs, assigning them a value depending on how quickly they are digested. Sample low-GI carbs include fruits and vegetables along with whole grains like wheat, oats and rye. Thus, the carb source in your diabetes-renal-cancer diet must only consist of low-GI carbs.
Renal Diet
Consume a limited amount of protein, sodium, potassium and phosphorous to fulfill the basic requirement behind a kidney-sparing diet. A kidney-sparing diet functions to reduce the overall workload on the kidneys, and the primary way to do this is by limiting intake of foods in the aforementioned groups. Limit your protein intake to no more than 40 to 60 grams per day, but not much less than that either, as the body needs a minimal amount of protein to build and repair tissue. Regarding sodium intake, be sure to never add additional salt to any food, and always look for low-sodium alternatives for your favorite foods to further limit consumption. Regarding potassium and phosphorous, avoid the following foods: bananas, chocolate, broccoli, coffee, oranges, raisins, tomatoes, mushrooms, potatoes, sodas, nuts, chicken and cheese.
Cancer Diet
Operate within the framework of the aforementioned sections in addition to the following rules to create an ideal anti-cancer diet. According to the American Cancer Society, a healthy diet should consist mainly of whole grains, fruits, and vegetables, while striving to minimize consumption of saturated and trans fats. Thus, fitting it into the existing structure of the renal and diabetic diets discussed above should be easy. Just be sure to stick to only low-GI carbs, avoid the specific foods mentioned, and keep your protein intake low.
Kcals measure the amount of energy provided by a type of food. Foods contain one or more of the following substances: carbohydrates, proteins and fats. The amount of calories (Kcals) of a food is the sum of the kcals in each one of these categories.
Instructions
Measuring KCals
1
Look on the food label of a product. If there is no label, look up the nutrition information online (see Resources). See how many grams of protein the food contains. Multiply the amount of protein grams by four. This is the amount of kcals in the protein portion.
2
Notice how many grams of carbohydrates are included in this product. Multiply the carbohydrate count by 4. This is the amount of carbohydrate kcals in the food being evaluated.
3
Find how many total fat grams there are. Multiply this number by 9. This is the amount of fat kcals in the food.
4
Add together the amounts of kcals in carbohydrates, fats, and proteins to get a total kcal count.
5
To find the percentage of an individual component, divide the amount of kcals by the total kcal count. For example, if there are 45 kcals of fat in a 90-kcal product, you would divide 45 by 90. This food, then, is made up of 50 percent fat kcals.
Diabetes changes the way the body uses insulin and eventually shuts down the mechanism that produces insulin in the liver if blood glucose levels remain uncontrolled. Obesity and diet are acknowledged as the main causes of Type 2 diabetes in adults but some Type 1 diabetics can also benefit from a diet organized around good nutrition, proper preparation and moderation. Planning menus for diabetics have utilized a number of techniques such as counting "carbs," exchange systems or glucose counting. Nutritionists can start you on your way to menu planning. Use a planner or construct a daily menu using information available from organizations like the Mayo Clinic or American Diabetes Association. All of these methods agree on certain basics that should be considered when planning menus for diabetics.
Research into the causes of diabetes has revealed a complex blend of new theories, but the goals for the diabetic diet remain constant. Follow sound nutritional balance (50 to 60 percent carbohydrates, 12 to 20 percent protein; no more than 30 percent fat) but spread carbohydrates evenly over any 24-hour period to compensate for the inability of the body to regulate blood sugar. Diabetics need to limit intake of saturated fats because of their increased risk of heart disease and fiber appears to aid in the processing of carbohydrates, making whole grains especially beneficial. Research has not concluded that carbohydrates from sugar raise blood glucose levels faster than carbohydrates from starch but they have found that the carbohydrates in cooked fruits and vegetables convert to glucose more rapidly than do those in raw, unpeeled fruits and vegetables. Preparation using unsaturated fats and broiling and baking instead of frying or breading also helps limit fat intake.
Since obesity is one of the causes of diabetes, meals should be planned using portions designed for weight loss---smaller portions with nutritious "snacks" between meals. Since sound nutrition requires five or more servings of fruits and vegetables each day, fresh fruit and vegetables become a mainstay of meal planning for diabetics. Substitute ground turkey for ground beef and limit the intake of fatty foods like bacon and cholesterol-heavy organ meats to further reduce fat consumption. Serve meals in regular intervals throughout the day, using fruit or vegetable snacks to keep the digestive system operating. Even ice cream and cookies can be worked into a menu, providing servings are moderate and carbohydrates are positioned properly in the daily pattern of consumption. This will burn calories and process carbohydrates steadily instead of surging with big meals (and midnight raids on the refrigerator) and stopping dead in the periods between meals which will correspond to spikes and "crashes" in blood glucose.
If you're looking to lose weight fast, target the best exercises for weight loss. The best exercises to help lose weight quickly depend on a number of factors, including your preferences and what activity works best for you. Improve your odds of losing weight with a combination of reduced calorie intake and regular exercise.
Cardio Workouts
Find a good cardiovascular workout rather than a strength-training exercise, which builds muscle but doesn't burn enough calories for a quick weight loss program. Choose a cardio workout you know you'll enjoy so you can stay motivated to stick with a regular workout.
Even when trying to lose weight quickly, don't try to do too much at once so you can ensure safe, lasting results. Aim for a mix of aerobic workouts combining high intensity with medium and low-impact cardio activity. Not only will it help you maintain endurance throughout the workout, but it's also better for your body in preventing injuries while working all your muscles. Also, variety will keep you from growing bored, enabling you to stick to a regular aerobic workout.
Find cardio exercises that burn the most calories quickly. Step aerobics, bicycling, racquetball, rock climbing and swimming burn about 400 to 500 calories in thirty minutes include. Running and rowing help you lose 300 calories per half hour. Brisk walking burns up to 180 calories in thirty minutes. Choose a few, or alternate between some of these exercises for the best results.
Do a high-intensity cardio workout for a short time (twenty to thirty minutes) to burn tons of calories and rev up metabolism throughout the day. High-impact cardio can include jumping rope, sprinting, spinning, and running. Lengthen low-impact cardio workouts to forty-five minutes to an hour of slow and steady aerobic exercise for low intensity to burn fat and preserve your joints.
Alternatew between low-impact and high-impact cardio workouts. Schedule and stick to a regular weight-loss and exercise program to lose weight quickly and keep it off. Stick with a regular workout for at least six weeks, then weigh yourself and take pictures to gauge your progress.
Vitamin pills are, at best, a supplement. They are designed to provide a dietary catch-up for the vitamins we miss in our daily diet. Given that the average American's diet isn't the healthiest, particularly with processed foods, vitamin pills can help plug the gaps. However, vitamins have different levels of benefit depending on when they are taken. Timing those benefits is the most efficient use of the supplement.
Background
You cannot rely on vitamin pills alone. Although they include many critical elements necessary for body health, they do nothing on their own inside the body. It is through digestion with other real foods that vitamin pills provide their added benefit. So taking a vitamin pill before going to sleep negates its potential value, while taking it before a meal optimizes its potential benefits.
People's Bodies are Different
Your metabolic rate is also a factor. Some people will get more from vitamin pills than others simply because their digestion of food is more efficient. For instance, a marathon runner's body will easily sap the full benefit of a vitamin supplement, while a senior citizen's system may benefit only partially. There is no standard consumption metric that applies to everyone.
Metabolism Timing
The morning breakfast is probably the best time to consume vitamins, and multivitamins in particular. Your body then has its initial meal and unlimited time to digest the vitamin pill while being active. A nutritious meal provides natural vitamins and minerals with which the supplement can mix.
If your breakfast is just coffee and a snack before hitting the road, then the next best alternative is the midday meal, since it will have have plenty of digestive time and physical activity following it.
Multivitamins Vs. Single Vitamins
The value of individual vitamins is dependent on how you are combining them. Vitamins B and C work well with the breakfast foods. However, calcium and iron and other minerals that work against each other are best taken at different times of the day. Trying to time all of these issues could get difficult. That one of the reasons why a multivitamin with the first hearty meal of the day is a good choice.
The Professional Fitness Exception
For athletes and fitness types, the targeting of vitamins becomes integral to the benefits of workouts and performance. So in these cases the consumption of vitamins or supplements right before or right after the activity can result in performance enhancement. However, these activities are on the extreme end of physical training and the average person would not see the same results instantaneously without going through the same fitness and diet regimen.
People everywhere want to improve their eating habits to enhance their health. One way to do this is to get more fiber into your diet. Including more fiber helps reduce your risk for serious health conditions such as heart disease and diabetes. To make sure you get enough fiber in your diet, follow these steps.
Instructions
1
Know how much fiber you need. The recommended amount is between 20 and 35 grams of fiber every day.
2
Learn what foods have the most fiber content. Fresh fruits and vegetables are high in fiber content, so choose those over fruit and vegetable juices.
3
Read the labels. Choose food which has high fiber content per serving. Many products labeled as oat bran or wheat bran actually contain very little bran. Whole- grain breads and cereals are great, but make sure the label lists whole-grain or whole wheat flour as the first ingredient.
4
Eat foods high in fiber. Fruits and vegetables are rich in fiber, so eat at least five servings a day. Some of the fruits and vegetables with the highest amount of fiber are apples, oranges, berries, pears, broccoli, carrots, beans, peas and cauliflower. Anything whole wheat or whole-grain should be a good source of fiber, so eat bran muffins and brown rice.
5
Include high-fiber foods from the start of your day through the end. For breakfast eat a cereal with a high fiber count, such as Fiber One (14 grams per serving) and for extra help sprinkle some cinnamon on top which is 1.2 grams per teaspoon. At lunch sprinkle salad with wheat bran or wheat germ and replace white bread with whole-grain. Eat high fiber snacks such as Wheat Thins or Triscuits throughout the day and end with whole wheat pasta or blend wheat bran or germ into a fruit smoothie for dessert.
6
Take a supplement that contains fiber. Your main source of fiber should be food, but if you are unable to eat enough high fiber foods occasionally, include a supplement with fiber, or mix a fiber supplement in with food or beverages.
7
Increase your fiber intake slowly to avoid discomfort. Drink plenty of fluids, aiming for 64 ounces a day.
Choosing the right diet plan can make the difference between successful weight loss and a waste of time. Even simple diets require commitment, avoiding certain foods and sometimes purchasing books and foods made just so people can diet. In addition to various expenses, some simple diets may not result in lasting weight loss and can even be unhealthy.
Cabbage Soup Diet
The cabbage soup diet is simple enough, the dieter can eat as much soup made of onions, cabbage, some peppers and water as she chooses. On certain day, the dieter supplements this soup with tomatoes, vegetables and skim milk, but the basic foundation of the diet is a specific cabbage soup recipe. This diet works because it restricts the dieter's calorie intake, but it is nutritionally unbalanced. Dieters should only follow the cabbage soup diet for one week at a time.
Grapefruit Diet
Grapefruits are a great part of a healthy diet because they are naturally high in fiber and vitamin C. The grapefruit diet bases the meal plan entirely around this one type of food, requiring dieters to eat half of a grapefruit or 4 oz. of grapefruit juice with every meal. In addition, dieters can have a small serving of meat and vegetables or a salad, as long as they avoid desserts, potatoes, onions and celery. While the grapefruit supposedly works to speed up the fat-burning process, dieters are encouraged to stuff themselves on this plan.
Sonoma Diet
Coastal California and Mediterranean living inspired the Sonoma Diet. This plan emphasizes the importance of making a life change involving flavorful ingredients and making eating a pleasurable experience. The New Sonoma Diet has three waves. The first covers the first 10 days and requires that dieters change their bad eating habits. The second wave lasts until the dieter reaches his goal weight; the third Wave is a maintenance plan. Dieters must purchase Dr. Connie Guttersen's book, "The New Sonoma Diet: Trimmer Waist, More Energy in Just 10 Days," for details, tips, menus and guides to dining out and grocery shopping.
Meal Replacement Diets
One of the simplest diet plans involves replacing at least one meal with a nutritionally balanced product. A downside of these diet plans is that dieters must purchase marketed diet food products. Two popular examples of these simple diet plans are Slim-Fast and the Special K cereal diet. The Slim-Fast Diet allows dieters to enjoy three snacks, two meal replacement shakes or bars and one low-calorie meal that is less than 500 calories. The Special K diet requires dieters to eat any Special K cereal, protein shake or protein bar for two meals, while enjoying two snacks and one normal meal. Dieters can choose which meals they replace with cereal or protein options and the plan encourages them to drink fluids normally.
Coumadin is a blood-thinning medication given primarily to patients who are at risk of stroke or heart disease due to blockages in the blood vessels or a propensity for clotting. Because deep vein thrombosis (blood clots in the legs) is a concern for diabetics with poor circulation in their extremities, Coumadin (also known as warfarin) may be prescribed to prevent complications from diabetes. The medicine in combination with your diabetes can leave you with some very strict dietary guidelines. Be sure to follow the diabetic diet and keep these factors about Coumadin in mind.
Does Coumadin Change My Blood Sugar Levels?
In extremely rare cases, Coumadin may have an adverse reaction leading to pancreatitis. When a patient develops pancreatitis (an inflammation of the pancreas), blood sugar levels may be impacted; however, these complications are extremely rare, and under normal circumstances Coumadin should not elevate your blood sugar. Some diabetic medications may have a slightly stronger effect because of the thinned blood, leading to lower blood sugar levels. Consult your medical professional if you become concerned about your low blood sugar levels. In short, this means that you need to pay even more attention to your diabetic diet. Keep your blood sugar levels consistent to avoid poor interactions.
How Should I Change My Diet While Taking Coumadin?
Coumadin is a blood thinner, and patients should be sure to tell any health professionals that they are taking it before any surgeries, teeth cleaning or other procedures. Vitamin K is a natural coagulant, thickening the blood. Therefore, while maintaining your diabetic diet, it is important to be aware of the vitamin K content of your foods and get approximately the recommended daily allowance of vitamin K, but not more. Foods that are high in vitamin K are leafy green vegetables such as spinach, legumes including peanuts and peas, and some vegetable oils. Eating large amount of foods that are high in vitamin K can reduce the effectiveness of your Coumadin.
What Foods Should I Avoid While Taking Coumadin?
Some foods are known to have a thinning effect on the blood and can be multiplicative with the effects of Coumadin, resulting in blood that is too thin. Foods to avoid include cranberry juice, alcohol and excessive amounts of cinnamon. Green tea is also high in vitamin K and should be consumed in smaller quantities or avoided while taking Coumadin.
Losing weight and becoming fit is one of the most common goals people strive for today. There are several techniques to lose weight. The easiest way to lose weight permanently is a combination of eating and working out correctly. Unfortunately, results will not happen overnight, but if a person is able to eat healthy and work out consistently he will see enormous effects.
A Healthy Diet
The first step is to start eating correctly. A healthy diet for weight loss differs for each specific person because of their metabolism and human genes. Some information to determine a healthy diet for a specific person is height, age, daily activity level, weight and body fat.
A helpful Internet site is www.healthcalculators.org. This website offers an estimation on how much nutrients a specific person should be eating daily. Being aware of a person's daily carbohydrate intake is important as well. Eating too many carbohydrates will cause a person to gain weight because carbohydrates are the nutrients the body turns into fat. Although, carbohydrates are essential to a healthy diet, a person must limit how much she eats to lose weight.
Eating six smaller meals is much better than three bigger meals per day because smaller, more frequent meals speed up a person's metabolism. Having a faster metabolism allows the human body to burn calories quicker and more efficiently, resulting in loss of weight.
When a person is asleep, his metabolism slows down. This is why eating late at night right is not a good habit when trying to lose weight. Calories eaten right before sleep are more likely to be stored as fat and not burned off.
Consistent Exercise
The next important step to lose weight is to stick to a consistent workout plan, including both cardio and resistance exercises.
A person trying to lose weight will have a different resistance workout than a bodybuilder would. The best strength-building workout for a person trying to lose weight is to lift less weight but do more repetitions. This type of workout plan is the best technique to burn body fat.
A person looking for the easiest way to lose weight will want to break into a good sweat when working out. A person's body is made up of about 65-percent water and a new dieter likely will see an initial loss of excess water weight. More importantly, consistent exercise will lead to body fat being burned. Burning body fat is how a person keeps weight off for a substantial time period.
Running is one of the best exercises for weight loss because body fat is being burned from all parts of the body and not just one specific body part or muscle. Resistance exercises that will help lose body weight are the bench press, shoulder press, squats and abdominal crunches. It's also vital for a dieter to pick out activities she enjoys so she's more likely to stick with the plan, and vary the routine to escape boredom.
As any animal grows older, health problems can occur. One of the most common health problems in older dogs is canine kidney failure (CIN). Unlike acute kidney failure, which is fairly aggressive, CIN is a slow, progressive disease. If your dog's veterinarian believes your dog may be at risk for CIN, a simple change in food may help keep your pet healthy.
Low-Protein Diets
Low-protein diets can help to treat several conditions, such as kidney disease. If your dog's veterinarian has prescribed a low-protein diet for your dog, here is a great home-cooked recipe.
Mix the ingredients together. The number of times a day your dog eats should be discussed with the veterinarian, but a general rule is three small meals a day of about half a cup at a time.
Important Information
Reduce your dog's protein, but don't eliminate it completely. There is controversy over feeding a low-protein diet to dogs suffering from kidney disease. While it is true that diets low in protein generate less nitrogenous waste, severely restricting the protein for a dog with kidney problems may result in protein malnutrition.
You may also want to feed your dog a low-sodium diet. Typical canine diets are low in sodium to begin with, but it is always best to double-check your dog's sodium intake.
Low-phosphorus foods may also help your dog. These foods reduce the amount of minerals in the kidneys, and that alone can keep the organs from being overworked. This in turn can slow the progression of kidney disease in dogs.
If your dog has kidney disease, remember to keep them well-hydrated. Avoid feeding them dry dog food, as it can cause dehydration. This alone is a good reason to begin feeding your dog homemade foods, as it is an excellent way to really know what your dog is eating.
Woodpiles make a secure, comfortable home for all sorts of animals. Some of these animals, such as frogs, are useful in a garden. Others, especially rodents, may become a real nuisance. With shelter in the form of a woodpile together with a plentiful food supply, perhaps from garbage cans or a bird table, rat populations can quickly explode. Does this Spark an idea?
Indications
Sightings of rats are the obvious sign; noting when and how often you see them gives you an indication of the population size. If you only occasionally see rats and only in the evenings or at night, there probably arent many. Regular sightings, especially during the day, suggest a more serious problem. Other signs you have rats in your woodpile include gnawed wood and droppings. Rat droppings are elongated ovals about 1/2 inch or longer. Significantly smaller droppings probably come from mice or voles.
Explanation
Rats take shelter in woodpiles for a variety of reasons. Woodpiles provide protection from the elements and a refuge from predators, forming a safe place for rats to sleep or raise their young. Woodpiles often contain a range of smaller animals, such as spiders and slugs, which are included in a rat's diet. The more undisturbed the woodpile, the more likely local rodents will set up home in it.
Problems
Rats arent going to ruin your wood if it is merely firewood. If the wood is for anything else, however, gnawing or soiling from rats could make it unusable. Large numbers of rats on your property cause other problems, eating vegetables, animal feed and fruits. If they venture inside your home, rats become a serious problem, causing damage and making a mess. They also may carry infections; handling any wood with your bare hands becomes a health risk.
Short-Term Solutions
If your woodpile is full of rats, always put on work gloves before removing wood. Aside from the infection risk, you run the risk of disturbing a rat and getting a nasty bite. Wash your hands thoroughly afterward. Rodent repellents, such as chili, commercial preparations, carnivore dung or peppermint oil, might deter rats in the short term. Also, stop feeding pets outside and put any food for wild birds in spill-proof feeders. Moving the woodpile as far away from your house as possible makes it less likely the rats will move inside. If you dont want rats in your woodpile at all, youll need to move the wood to a rodent-proof outhouse, garage or shed.
Long-Term Solutions
Trapping is rarely effective in the long term, although a sustained effort might bring rat numbers down for a while. Rats breed rapidly and quickly learn to avoid new hazards such as traps. Encourage natural predators such as owls, mammalian carnivores and snakes. Rodent-proof your home to stop the rats causing serious problems inside. Block all gaps around pipes, windows and doors with the appropriate materials and place pantry food in glass, ceramic or metal containers. If you have fruit trees, fit animal guards around the trunks.
One of the best ways to lose weight is to embrace healthier meal plans and make appropriate changes to your diet. For many, it comes down to choosing food that raises metabolism, controls hunger, burns calories and stabilizes blood sugar levels. Fruits with high-water content, fiber-rich vegetables and lean meats are some of the best foods for weight loss.
Skinless Chicken and Turkey
Eating protein helps maintain and increase lean muscle mass, which raises metabolism. Protein causes eaters to feel fuller for a longer period of time, which cuts down on in-between snacking. The best foods for lean protein include skinless chicken and turkey breast.
Berries
Juicy foods that contain at least 75 percent water by weight helps keep stomachs feeling fuller for a longer time and discourage overeating. The best juicy foods include blackberries, cranberries, raspberries and strawberries. Berries also contain fiber, which aids weight loss.
Low-Fat Dairy
Low-fat and fat-free dairy products, such as yogurt, milk and cheese, help to balance blood sugars and enhance your overall mood. As a result, dieters are less likely to overeat or crave comfort foods.
Seafood
In moderation, omega-3 fatty acids provide the body with "good" fats without compromising your health. Suggested omega-3 sources are found in seafood, such as wild salmon, herring, mackerel, sardines, anchovies, Pacific oysters and rainbow trout.
Salads
Salads made with lettuce promote weight loss because they are typically low in calories and with high water content. Add low-calorie vegetables, such as tomato, carrot, cabbage and cucumber, to provide the body with fiber and quality carbohydrates. Choose lemon, olive oil or fruit dressings to avoid unhealthy calories.
Green Vegetables
Stay full longer and suppress your appetite by eating green vegetables, such as broccoli, cabbage and spinach, which contains soluble fiber. Brussels sprouts, kale, artichokes, olives and asparagus are low-calorie foods with a high-water content.
Whole Grains
Full of vitamins, minerals and fiber, whole grain foods (such as breads, cereals and crackers) offer high-quality carbohydrates that promote weight loss. The insoluble fiber in whole grains also adds bulk to meals and allows you to eat more food without the extra calories.
Beans
The soluble fiber found in beans helps control hunger and keeps the stomach satisfied. The best beans for weight loss include lima, kidney, black, navy and pinto.
Nuts
Fats help stabilize blood sugars and satisfy your appetite. According to nutritionist Joy Bauer, healthy fats for weight loss include monounsaturated options found in some nuts. Healthy choices include pecans, almonds, peanuts, cashews, Brazil nuts, pistachios, macadamia nuts, hazelnuts and pine nuts.
Oatmeal
Oats contain a rich source of fiber, which increases metabolism and promotes daily calorie burn. Oatmeal is associated with weight loss because it slowly breaks down in the stomach and does not cause a spike in insulin levels. Oatmeal is filling, maintains your appetite and discourages hunger. Avoid overly processed instant oatmeal that is high in sugar.
Protein is a nutrient essential for the growth, repair and maintenance of the body's cells. The most common sources of protein are meat, fish, eggs, cheese and milk. For vegetarians, protein-rich vegetables include broccoli, cauliflower, beans, lentils and soy.
Types of Protein
Protein is classified as complete or incomplete. Complete protein is found in animal products such as pork, beef, chicken and other dairy products. They are complete with the nine essential amino acids that the body needs.
Incomplete protein is found in plant products such as beans and other vegetables. Examples are barley, buckwheat, oats, rye, dried peas, chickpeas, sesame, sunflower and pumpkin seeds, walnuts, cashews and corn meal. They are considered a healthier choice for some because they do not contain saturated fats like protein found in animal products. Incomplete proteins, however, do not have enough of, or are missing, some of the essential amino acids.
Incomplete proteins can be combined to create complete proteins. For example, you may put small amounts of meat to your casserole or mix milk with oatmeal.
Protein Content
Moss Greene, a nutritional editor for Bellaonline.com, notes that although protein sources are easily accessible, few people are able to get quality amounts of protein because of the saturated fat present in most food choices in the market. Six ounces of steak, for instance, may contain 38 grams of protein but also 44 grams of saturated fat.
It is important to be aware of the protein content in your food sources. According to New-fitness.com, the protein content of cooked meat, fish or poultry ranges from 15 to 40 percent; beans and cereals contain 3 to 10 percent; and green leafy vegetables, potatoes and other fruits contain 3 percent or less.
Amount of Protein Your Body Needs
Russel Henry Chittenden of Yale University states that the body can live with 50 grams of protein every day or one third gram for every pound of your body weight. If you weigh 100 pounds, for instance, you will ideally need at least 33 grams of protein daily.
Considerations
New-fitness.com notes that because the body cannot store protein, a person needs to have a fresh supply of this nutrient every day. Children under 18 years old are advised to consume more protein for their growth. Pregnant women are advised to take 10 grams of additional protein daily and 12 grams more for lactating mothers.
Risks
Although protein foods are good for the body, they should be consumed in healthy moderation as they can lead to adverse health effects, such as kidney troubles and other complications. A diet based mainly on animal protein increases the risk for coronary heart disease and obesity, because animal protein usually contains saturated fat and cholesterol dangerous to your health in large amounts.
The vegan diet excludes all animal products. Vegans do not eat meat, poultry, fish, cheese, butter, milk or eggs. Many also exclude honey, which comes from bees. This may sound as if vegans can't possibly eat very much, but there are plenty of animal-free foods to choose from. These include vegetables, fruits, avocado, beans, nuts, nut butter, soy products, grains, cereals, some dark chocolates and nondairy ice cream.
Misconceptions
Because the vegan diet is so restrictive, many think of it as a good weight-loss diet. This is not necessarily the case. High-calorie vegan foods include increasingly available vegan desserts, fried tofu, fried falafel, peanut butter, margarine, snack chips and french fries. Vegans can also make unhealthy decisions by choosing white pasta, white rice or jumbo bagels over whole-grain products.
Benefits
A vegan diet excludes almost every major source of unhealthy, saturated fat. A healthy vegan diet will replace these foods with low-calorie, nutrient-dense and high-fiber fruits, vegetables and beans. Nuts, another vegan staple, are high in calories per ounce, but they provide heart-healthy unsaturated fat as well as protein. The widely recommended omega-3 fatty acids, usually associated with cold-water fish, also have vegan sources: flax seed, hemp seed, walnuts and tofu. Many vegans consider these sources superior because they do not come with the risks associated with seafood, such as mercury contamination.
Risks
A poorly planned vegan diet may be deficient in vitamin B12, protein, calcium or iron. These problems can be avoided by eating a wide range of healthy, whole foods--the same advice given to meat and dairy eaters. Dark leafy greens and broccoli are rich in both calcium and iron. Nuts, seeds and beans provide protein and iron. Vegan sources of vitamin B12 include nutritional yeast and fortified foods such as soy milk or cereal. If you do not consume these foods often, you may want to add a vitamin and mineral supplement to your diet.
Tips
Transitioning to a vegan diet can be difficult at first, especially if you are accustomed to eating out or grabbing a quick bite while on the run. To help yourself make better choices, plan ahead and go grocery shopping regularly. Keep your refrigerator and cupboard packed with nuts, nut butter, seasoned tofu, tempeh, hummus, avocado, whole grain breads, pre-chopped vegetables, sprouts, fresh fruit, frozen entres, veggie burgers and canned or frozen beans. With a little practice, you will probably find that making your own lunch or breakfast is quicker than waiting in line at fast-food restaurants and convenience stores.
Potential
Many researchers are examining how a vegan diet can help prevent or manage symptoms associated with diabetes and PCOS (polycystic ovary syndrome). Both of these disorders involve insulin resistance, which means the body cannot properly use insulin to deliver blood sugar to cells. Insulin resistance increases a person's risk for heart attack, stroke and obesity. This makes a healthy diet crucial for individuals with diabetes or PCOS. Standard dietary guidelines for these disorders recommend a plant-based diet with limited amounts of saturated animal fat and plenty of whole grains, fresh fruit, beans, lean protein and vegetables. A typical vegan diet scores high for compliance with these guidelines.
There are dozens of different diets on the market today, all promising weight loss in some form or another. But when it comes to losing weight, there are some old-fashioned methods that are tried and true.
Drink Plenty of Water
Water is nature's weight-loss gift to us. It is the single most important component when it comes to losing weight, for a variety of reasons. It acts as an appetite suppressant, keeping you full between meals. It also prevents dehydration, which can cause false cravings and hunger pains. Water flushes waste from the kidneys, which helps the body metabolize stored fat, and drinking water when it is ice cold burns more calories; this is because the body has to work harder to raise the temperature of the water to the temperature of the body.
Increase Your Fiber
Fiber not only keep you feeling full, it also helps keep your digestive and bowel systems regular. Because it can't be digested, it moves easily out of the body, taking with it protein and fat it attaches to along the way. This process results in the reduction of calories. Good sources of fiber include strawberries, brown rice, whole grain bread, apples, figs, and broccoli.
Eat Frequently
Eating five to six small meals a day is better for weight loss than three larger meals. It is important to begin with a good breakfast; this meal will jump-start your metabolism and should be eaten within an hour of waking. The rest of your snacks and meals should be alternated and spaced 2 to 3 hours apart. Eating smaller meals more often not only wards off cravings, but also keeps your metabolism high, burning more calories and fat through the day.
Increase Your Protein
Everyone should eat between 50 and 65 grams of protein a day. Not only does protein help keep you feeling full, it also balances out the effects of the carbohydrates. It helps prevent the insulin spikes caused by the carbs that cause sugar cravings and dips in energy levels. Protein also helps build and maintain muscle mass; the more muscle you have the more fat and calories you will burn. Good sources of protein include fish, skinless chicken breast, egg whites, and low-fat yogurt.
The HCG diet is a restricted calorie diet designed to accelerate weight loss and to help maintain a person's desired weight. Integral to the program is HCG administration, usually via injections as well as a strict 500-calorie a day diet. The HCG diet is one of the more popular weight loss programs being used today.
HCG
Human Chorionic Gonodotropin is a hormone released by an embryo soon after its conception and is the basis of many home pregnancy tests. HCG serves to continue the production of another hormone, progesterone, that is critical for pregnancy. The discoverer of the HCG diet, observed that pregnant women did not become obese and that HCG prevented fat being used for long-term storage, thereby limiting obesity.
The HCG Protocol
Before starting the HCG plan, you should consult your doctor. The physician will determine if the HCG diet is safe for you. Once you are weighed and decide how many pounds you want to lose, the number of injections and length of treatment will be determined. Over a 26 day period, you will use 23 injections (one per day) of about 300-400 mg each. HCG is available widely over the Internet, or you can receive it from your doctor.
The Five-Hundred Calorie Diet
During the time of injection, follow a five-hundred calorie a day diet. An average day on five-hundred calories would include unsweetened coffee or tea for breakfast; artificial sweeteners are fine. Lunch includes approximately one hundred grams (or just under a quarter pound) of veal, beef, chicken breast, whitefish or shellfish, one type of vegetable (usually green leafy), a breadstick, and apple, orange, one cup of strawberries or a half of a grapefruit. Dinner would have the same choices. You can use a juice of one lemon per day for seasonings as well as salt and pepper. Butter, oils and dressings are off-limits. Tea, coffee, water are the only drinks allowed. 2 liters of water per day is suggested.
Final thoughts
The HCG diet has proven to be relatively safe. Some people report headaches and loss of sex drive, but overall the side effects are few while the effectiveness is high. You should not take HCG longer than 40 days at one time, but you will find that is more than enough to reach your weight loss goals.
Running back speed is a tricky concept. Olympic sprinters may be the fastest human beings on earth when running on an unimpeded line, but football speed is influenced by other factors, such as the need to protect the ball, hitting gaps and avoiding tacklers.
The following are four areas a running back should focus on in order to improve his football speed.
Instructions
Become a Faster Running Back
1
Shape Your Body
Since we're trying to maximize speed, we won't talk too much about power. However, to play football, a certain amount of muscle mass is an absolute necessity. You're probably looking to get cut, not bulky. Running backs need to take the standard doctor's recommendation--diet and exercise--to a very high level.
To keep the athletic metabolism in high gear, nutritionists recommend five or six small meals a day with balanced amounts of protein, vegetables and fruit in each. Fish is a great source of protein and beneficial fat. Eat whole grains, especially in the morning, and drink plenty of water throughout the day.
Your nutrition program will provide the fuel. Choosing the right workout program will put that energy to good use. An effective lean-muscle workout is generally a six-day program focusing on different parts of the body for around 90 minutes each day. A good baseline program should resemble the so-called Herschel Walker Plan, which looks something like this:
Day 1: abdominals (crunches, side bends), lower body (squats, calf raises), plyometrics (jumping rope, balancing on exercise ball) Day 2: biceps (curls), cardio (shuttle run, racquetball), chest (presses, flys, pushups) Day 3: abdominals, back (dead lift, pulldowns, rowing), plyometrics, triceps (dips, pulldowns) Day 4: neck (shrugs, trapezius row), shoulders (presses, raises), cardio (swimming) Day 5: abdominals and plyometrics Day 6: cardio (bike)
You might not want to rest on the seventh day, but you should. Your body will need time to recover.
2
Accelerate to the Hole
Also called burst or quickness, acceleration is the key factor in hitting a hole in the offensive line or juking a tackler. As such, it is one of the most important aspects of your speed training. Watch old footage of Marcus Allen running outside the tackles. Quite often, Allen would glide at half speed, reading his blocks until the hole appeared, then he'd hit that hole with a vengeance. That's the burst.
The leg-strength exercises described above should increase the amount of force your body exerts against the ground, and the plyometrics should help your muscles react quickly when a change of direction is called for.
The other key element of acceleration is technique. You will need to learn the proper mechanics to make your running motion more efficient. Practice that first five or ten yards, using these guidelines:
Hit the ground with the balls of your feet, instead of the heels or toes. Lean forward with your entire body. Coaches will want you to do this to cover up the ball, anyway, and it will help your quickness as well. Take short, powerful steps that drive your body forward quickly and allow you to make a cut if necessary. Pump your elbows back instead of throwing them forward.
You may choose to run a few 10- or 15-yard sets to observe how your body transitions into the more upright sprint to the goal line.
3
Change Direction
As noted, straight-line speed is nice to have once you've broken through to the secondary, but before that, you'll usually need to make at least one cut in order to break into the open.
This is where cone drills come in. There are simple drills, like running figure eights around a pair of cones, weaving in and out of a line of cones or following an "L" shape. More complicated drills use the same concept, with more changes of direction or more difficult patterns of movement. Practicing changes of direction not only acclimates your muscles to the task but also teaches you how to maintain proper balance during change of direction.
4
See the Field
Natural talent can sometimes account for the first three categories of running back speed skills. Vision is a more esoteric concept, but it certainly gives any running back an advantage on the field.
Being able to read blocks and react on the fly is a skill that must be learned through experience, coaching and practice. But in a literal sense, it can't hurt to make sure that your literal field of vision is up to snuff. Your optometrist can test depth of field, peripheral vision and other aspects of clear sight and suggest remedies if any irregularities are found.
Some coaches and trainers have created exercises that they claim will improve visual acuity, but no proven formal eye training regime exists at this time.
There are several ways to devise a diet plan, but the easiest plan is one that requires very little in the way of calorie counting or food exchanging. Ultra-simple diet plans are designed in such a way that all you have to do is eat the food and lose the weight.
Packaged Plans
Plans such as Nutrisystem are designed in such a way that it takes all of the guesswork out of calorie counting and meal planning. After you join, they devise a meal plan for you and then packaged meals will be sent to you weekly. You just heat up the appropriate meal and eat it. This program even includes snacks.
The downside of this program is that it can be expensive and you have to choose your foods from their selections.
Create Your Own Package Plan
Create your own package plan based on calorie counting. You can visit several websites online to calculate your calorie count for maintaining your weight. For every pound per week that you wish to lose, subtract 500 calories per day from your maintenance calories. If you need 2,500 calories per day to maintain your weight and wish to lose 2 pounds per week, you will subtract 1,000 calories a day. This leaves you with 1,500 calories to consume.
Once a week, buy several frozen meals at your local grocery store. Divide them according to calorie counts and with a freezer marker designate them for lunch or dinner. For breakfast, have a bowl of whole grain cereal, fresh fruit and skim milk. Plan for snacks and divide them up into individual portions. Make sure that your daily calorie total is met. Then all you need to do for lunch or dinner is microwave your meal according to package directions and eat.
This method requires a bit of calculation on your part once a week. It is much less expensive than a paid plan and you are able to choose the foods that you eat.
The Easiest Plan
Drink water. Replace your soda, even diet soda, with water. Drink a glass of water before meals and snacks. Keeping your body hydrated helps it work more efficiently and help you to consume less food. Eat another serving of raw fruits or vegetables per day. Once a week, eat a small salad with diet dressing for dinner. Eat three bites less at lunch and dinner. Any trick that removes a few calories at a time will be easy and ultimately successful.
Weight loss takes great discipline, desire and a complete shift in mental attitude. When it comes to losing weight fast, the stakes are even higher and the path to get there needs to be pinpoint accurate. Although it may seem like a difficult task, it is possible, assuming that you are open to high-intensity training and healthy eating.
Dietary Overhaul
In order to lose a serious amount of weight fast, your diet needs to get completely analyzed. All foods that are high in calories and fat should be eliminated. This includes deep-fried foods, processed foods and refined foods. Replace them with nutrient-dense foods that are high in fiber, vitamins and minerals. These foods include fruits, vegetables, lean meats, fish, low-fat dairy produces, whole grains, beans, seeds and nuts.
Fluids
The fluids you choose to drink can have a big impact on your weight. Soda, sweetened teas, juices, sugared coffee drinks and alcohol are all loaded with useless calories that can sabotage any fast weight-loss campaign. To save a lot of calories, water should be the only beverage consumed. Not only does it keep you hydrated, but water also helps flush toxins from the system and helps with the fat metabolism. The Institute of Medicine recommends that men drink 3.7 total liters (125 ounces) of water daily and women drink 2.7 liters (91 ounces) daily.
Multiple Meals
Metabolism is the rate at which the body burns calories to carry out daily functions. Weight is hard to lose when the metabolism is slow, easier to lose when it is fast. To rev it up, eat small, balanced meals every 2 to 3 hours throughout the day. Every time you eat a meal, the body burns calories to digest the food. Eating this way can make the body more efficient at burning calories, which can lead to weight loss. The meals should be a balance of protein, carbs and fat and, they should provide just enough calories to keep you feeling satisfied. That way there are no excess calories to be stored as fat. An example of a balanced meal would be a turkey sandwich made with whole wheat bread.
Cardio
Cardiovascular exercise is a must for fast weight loss. It should be performed for a minimum of 45 minutes, three days a week. Activities include running, biking, swimming, stair-stepping, rowing and rope jumping. To increase the caloric expenditure, use interval training. This is done by alternating between high intensities and low intensities.
Weight Training
Weight training is also important because muscle is metabolically active tissue. Exercises should focus on all the major muscle groups of the body. A way to target multiple muscle groups is by doing compound exercises. These exercises involve more than one muscle and more than one joint movement at the same time. This leads to a high muscle fiber recruitment and more work output. Some examples of compound exercises are push-ups, pull-ups, bench presses, squats, deadlifts, shoulder presses and lunges.
In order to reduce high cholesterol, you need to maintain a steady diet of heart-healthy foods, including fruits, vegetables and limited amounts of meat. Because your low-density lipoprotein (LDL) levels are high, you are at risk for coronary heart disease due to cholesterol build up. Maintaining a healthy weight can also decrease your chances of developing heart disease and keep your blood pressure at a manageable level. If you are on medications or have food allergies, speak to a dietitian to create a tailored diet plan.
Heart-Healthy Fruits and Vegetables
Fruits and vegetables contain high amounts of vitamins and nutrients that maintain your cholesterol levels. Vegetables such as celery, tomatoes, lentils, carrots and broccoli are high in dietary fiber, which lowers your LDL levels by increasing cholesterol excretion. Pears, pineapples, bananas, oranges, apples and grapes are fruits also high in dietary fiber. They provide dozens of vitamins and minerals and contain very few calories. Because of their health benefits, you can consume vegetables and fruits in large amounts without any adverse reactions.
Grains
Whole-wheat bread, oat bran and oatmeal are high in soluble fiber and keep you feeling full longer due to your stomach's slow digestion of complex carbohydrates. Similar to fruits and vegetables, grains lower your LDL levels by sending excess cholesterol to your liver for disposal. According to the Mayo Clinic, 10 grams of soluble fiber daily will lower your low-density lipoprotein levels and your total cholesterol level. The recommended amount of cholesterol is less than 300 mg/dL daily for healthy individuals and less than 200 mg/dL if you suffer from high blood pressure or high cholesterol.
Sodium and Saturated Fat
Sodium and saturated fat are your enemies and you should restrict your sodium intake as it can increase your blood pressure. High levels of sodium and saturated fat can be found in red meat and your red meat intake should be limited to one serving per week or substituted with fish such as salmon, mackerel or albacore tuna.
Fish is high in protein and omega-3 fatty acids, which reduces blood pressure and the risk of blood clots, according to the Mayo Clinic. Grill or bake your fish rather than frying it to retain its nutritional value.
When cooking chicken, remove the skin to reduce saturated fat. Chicken should be broiled, grilled or baked rather than fried.
Replace butter and margarine with olive oil or other monounsaturated oils when cooking to reduce fat. Whole milk and dairy products that use whole milk should be substituted with soy milk or non-fat or low-fat milk.
Have you recently received news that your dog has diabetes? Initially, this type of news can be alarming. Give your canine family member the proper diet and exercise, with medication, to help control the diabetes. The veterinarian will order a special diet for your diabetic dog.
High Fiber Foods
One of the key nutrients for a diabetic dog is plenty of fiber. Fiber helps absorption of other nutrients. It helps your dog use the bathroom regularly. Fiber digests slowly, reducing the chances of your dog's blood sugar suddenly rising after meals and throughout the day. Talk to the veterinarian about adding unsweetened bran cereal to your dog's diet. Add new foods to your dog's diet slowly. This allows your dog's body to get used to the changes.
Complex Carbohydrates
There are two primary types of carbohydrates, simplex and complex. Complex carbohydrates take longer to digest. They provide energy for your dog. Cooked brown rice is a nutritional source of complex carbohydrates to feed your dog. You can slowly add cooked, brown rice to your dog's diet. Ideally, mix either the bran for fiber or the cooked brown rice for complex carbohydrates at different meals. Picky eaters might not enjoy the addition of both to their food.
Low-Fat Foods
Foods rich in fat quickly increase blood sugars during digestion. Your veterinarian will suggest you adopt a diet for your diabetic dog that is low in fat. Avoid feeding your dog milk products, meat scraps, canned food and cheese products. These can be high in fat. Read dry food labels for dog foods with lower fat levels.
Avoid Sugary Food
Avoid treats, snacks and meals with sugary foods. Sugar is not good for a dog with diabetes. Avoid the temptation to give treats or people food. Get your diabetic dog used to eating only from his bowl, filled with nutritious food specifically for a diabetic dog. You can give a small taste as a treat on a rare occasion. However, make certain your dog has followed his diet for diabetes the rest of that day.
Regular Meal Times
Regular meal and snack times are vital for a diet for diabetic dogs. Dogs on insulin need their insulin injections and eating times carefully coordinated. Insulin needs time to process in your dog's body to work with the diet. Do not skip meals for your diabetic dog. Keep a rigid feeding schedule; never just free-feed a diabetic dog.
Water
All dogs need fresh water. Diabetic dogs tend to consume more water than healthier dogs. Keep an eye on your dog. Increased thirst 15 to 30 minutes after meals could mean an increase in blood sugar levels. Carefully monitor your dog and seek emergency veterinarian care if you are unsure of raised blood sugar levels. It's always wise to be safe and cautious.
Most adult men should consume about 38 grams of fiber per day, according to the National Academy of Sciences' Institute of Medicine. Men over the age of 50 only need about 30 grams of fiber per day.
Fiber for Women
Women have a lower overall calorie intake and therefore do not need to consume as much fiber as men. Adult women under the age of 50 need about 25 grams of fiber per day and women over the age of 50 only need about 21 grams of fiber per day.
Bottom Line
The amount of fiber people should have per day depends on their overall calorie needs. The Institute of Medicine recommends that people get about 14 grams of fiber for every 1,000 calories eaten. This is anywhere from 20 to 40 grams of fiber per day depending on dietary needs.
A dog diagnosed with Cushing's disease produces too many corticosteroids due to an abnormality of the adrenal or pituitary gland. This usually occurs at a young age and requires many years of treatment. A healthy diet may help boost the immune system, keep the rest of the body healthy and even help treat Cushing's disease.
Basics
A diet for a dog with Cushing's disease should consist of high levels of protein and low levels of fat, fiber and purine. Purine is mostly found in animal proteins and is less abundant in human quality food.
Ingredients
Use fresh all-natural meat, eggs and vegetables as the basis for your dog's diet. Raw food is best, as heat kills some of the amino acids, but you may choose to cook the ingredients.
Diet & Medicine
If your dog is taking medication for Cushing's disease, be sure to provide plenty of water and foods rich in potassium. The medicine may deplete certain nutrients in the body, which you must replenish through diet.
Supplements
Antioxidants like vitamin C, vitamin E and selenium should be used to supplement your dog's diet. The immune system must be boosted to help fight Cushing's disease.
Warning
Try to avoid commercial food, which contains preservatives that may not break down in your dog's body over time or provide enough nutrients. Even prescription diets may not be the best choice for long-term use due to excess fat, low nutrient content and excess preservatives.
Protein is an essential part of the diet. Proteins are consumed and digested into amino acids, which provide the nutrition required by the body's cells, tissues and organs. Some amino acids are produced by the body but others, the essential amino acids, must be obtained through diet. Foods such as meat, eggs and milk provide all of the essential amino acids, and are called complete proteins. Incomplete proteins lack some essential amino acids and include grains, seeds, nuts, fruits and vegetables. The total grams of protein in the diet and the dietary protein requirement are common calculations.
Instructions
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Research the total grams of protein required in the diet by consulting a nutrition table. In general, adult men and woman require .4 grams protein for every 1 lb. of body weight. For example, a 180-pound man requires about 72 grams of protein daily. Athletes, growing children and teens may require more dietary protein than the average man or woman.
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Create a list of all food consumed in a day. Determine the serving size and consult a nutrition table to find the grams of protein in each food.
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Add the total grams of protein consumed and compare to the daily protein requirement. For example, a 72-gram requirement is met by consuming an 8-ounce broiled, lean steak (52 grams protein), cup of low-fat cottage cheese (14 grams protein) and 1 egg (6 grams protein).
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Adjust the diet to meet the protein requirement. Consume complete proteins when possible or combine several incomplete proteins to ensure consumption of all essential amino acids. Excess protein in the diet is often stored as fat.
Your blender can provide a world of possibilities when you are dieting. From healthy fruit smoothies, to fun shakes and even coffee drinks rivaling those of Starbucks, you will never feel like you are depriving yourself again. You can throw almost any ingredient into your blender for a great meal or snack. Mix and match different fruits, yogurts, and other non-fat items such as caramel sauce or espresso for some truly unique shakes and drinks.
Instructions
Fun Smoothies and Shakes
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Depending on what type of shake you are looking to make you will need different ingredients. For a simple, healthy smoothie pick up some fresh or frozen fruit along with low fat yogurt and all natural, sugar-free juice. Combine all the ingredients into a blender, add ice and blend until smooth. You can mix and match all different types of fruit and yogurt combinations to satisfy nearly every craving.
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If you're running short on time or want a quick fix meal, a pre-made shake mix such as Slim Fast or Special K diet shakes work great. Pour the shake into a blender with some ice and blend until smooth. If you have some extra time, try slicing up a banana or throwing in some of the morning's left over coffee.
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If you are looking for something sweet, or maybe need a caffeine pick me up, why not try a Caramel Mocha Shake. Combine 1 cup fat-free vanilla yogurt with 1/4 cup of a chocolate pre-made diet shake, 1/2 tsp instant coffee and ice into blender. Top with light whipped topping and 2 tbsp of fat-free caramel topping. Recipe makes two shakes. Make the shake even healthier by adding 1/2 of a banana to it for extra protein.
You can learn how to lose weight drinking water in a flash. Water is a necessary part of life. Everyone needs to drink water whether they are dieting or not. When you are dieting it is especially important to drink enough water and extra water.
Instructions
1
DRINK WATER - Drink a minimum of 8 glasses (8 ounces)of water each day. Do not count other liquids in your count even if others say it is acceptable. Other liquids may have caffeine or other things in them that dehydrate the body and cause the body to need more liquids. Do not count coffee, tea, milk, soda or other drinks in your count of how much water you drink. Drinking water helps you to lose weight by helping you body flush out the fat out of your cells.
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DRINK WATER EVERY DAY - Add drinking water to your daily routine. Don't give yourself credit for drinking 8 glasses of water 2, 3, or 4 days per week. You need to drink enough water every day, 7 days per week. You can quickly become dehydrated, plus it will not help you to lose weight if you are not drinking enough water. If you want to lose weight drinking water, then you must drink the water. If you have a problem getting it down, try one teaspoon at a time. Everyone can drink water, don't make any excuses.
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BEFORE MEALS - Drink a glass of water before each meal to so that you feel fuller. If you are still hungry after your meal you can always have a second glass after. It takes at least 20 minutes for you to feel satisfied, so give your body time to tell you that you are full.
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AVOID SALT - Put yourself on a low salt diet. Salt makes your cells retain water. If you are eating a high amount of salt, you are essentially ruining your diet. Many packaged and canned foods are high in salt. Always check your labels. If you are eating foods in their natural form then you are most likely not eating too much salt. Eat plenty of fruits, vegetables, whole grains and low saturated fat meat.
Exercise every day and eat a good diet in addition to drinking water. You can easily learn how to lose weight drinking water.
