Diet can have a profound effect on physical and mental health, and certain foods have been shown to combat depression and even mental illness. Good nutrition also eases stress and improves sleeping patterns. First, check with your doctor, then try the “depression fighting” diet for a month, and see if it improves your mood!
Top 10 foods for happiness and well-being:
1. Omega 3 fatty acids are compounds are found in tuna, salmon, walnuts, and canola oil. They can also be purchased in supplement form. Multiple clinical studies have shown Omega 3 fights depression. Omega 3 fats can even help combat more severe mental illnesses, such as bi-polar disorder. A landmark study by Harvard University showed that bi-polar patients receiving high doses of Omega 3 oils stayed in remission longer, and were able to combat depression better. A new study by the Mental Health Foundation shows that fish oils “significantly improve” the behavior of children suffering from ADHD, or attention deficit disorder. And, since these oils are naturally occurring in foods, they are safe for most people to take.
2. Zinc is essential for metabolism and digestion. It plays an important role in immune system function, and helps fight weakness and fatigue. Zinc deficiencies often result in loss of appetite and irritability. Zinc-rich foods are: wheat germ, pumpkin seeds, whole grain wheat bran, and high protein foods.
3. Vitamin B-3 (niacin) is essential for energy conversion in the body. Even mild deficiencies can cause depression, irritability, canker sores, and indigestion. If you regularly get canker sores in your mouth and lips, it may be a sign of B-3 deficiency. Excessive alcohol consumption causes vitamin B-3 deficiencies. Natural sources of this vitamin are beets, pork, chicken, dried beans and oily fish (such as mackerel or salmon).
4. Water is absolutely essential for combating depression and fighting fatigue. Water helps improve mood, motor function, mind power, skin problems, and a host of other maladies. Always drink at least 40 ounces of water a day. If you drink soda or coffee, it is good to increase your water intake, since caffeine acts as a diuretic, pulling water from the body. The benefits are enormous, and the cost is minimal. Drink more water!
5. Vitamin E occurs naturally in wheat germ, nuts, seeds, and some fruits and vegetables. Vitamin E is a potent anti-oxidant and immune booster. It has been shown to strengthen red blood cells and fight viral infection. It is a good supplement for people with chronic fatigue and depression.
6. Calcium can help combat stress and anxiety. Studies have shown that calcium can help combat post-partum depression. Calcium-deficient people regularly complain of difficulty sleeping and cramps. Calcium has the added benefit of being a natural sleep-aid. It is present in milk, cheese, and most dairy products. Other non-dairy sources include broccoli, tofu and fortified orange juice.
7. Folic Acid is found in leafy greens, beans and peanuts, orange juice, wheat germ, and many fortified cereals. Researchers know that low levels of folic acid are directly linked to depression. A University of Toronto study showed that patients with higher levels of folic acid in their systems fought depression faster and more successfully than those without it.
8. Stevia is a natural sweetener made from a leafy green plant. Stevia has been used for centuries as a natural sweetener in Asia, and many diet sodas in Asia are made with Stevia. Although the sugar and artificial sweetener industry has fought stevia’s addition to foods in the United States, it is still freely available in powder and leafy form for consumers to purchase. Stevia is all-natural, non-caloric, and does not have the same side-effects as refined sugar and other artificial sweeteners.
9. Vitamin C is a natural immune-system booster. Depressed people often have suppressed immune systems, and vitamin C rich foods and supplements can help boost your natural immune response. People with vitamin C deficiencies often show signs of depression and stress. Vitamin C is readily available in all citrus fruits, and a variety of inexpensive supplements.
10. Iron deficiency causes fatigue, low energy, and anemia, especially in women. Always check with your doctor before taking an iron supplement. However, there are many natural sources of iron that are easily added to one’s diet without any side-effects of a supplement. Good sources of iron include liver, beef, beans, peas, and nuts. It is easier for your body to assimilate iron from meat rather than vegetable sources. If you are a vegetarian, you can improve your iron assimilation by adding vitamin C to your diet.
Other Possible Causes of Fatigue
Food allergies can also cause a host of problems, including depression and weakness. Sometimes, these allergies are mild, and simply cause stomach upset or mood swings. A close friend of mine just recently discovered that chocolate (cacao) was the trigger for her PMS and horrible migraines. After 46 years, she is finally PMS and migraine-free after giving up chocolate completely. Common food allergies include chocolate, wheat, dairy, and soy.
Avoid Caffeine. One cup of tea or coffee per day is acceptable, but anything more than can cause problems with mood swings, depression, and fatigue. Black tea generally has less caffeine than coffee. If you would like to reduce your caffeine intake, consider switching to tea instead.
Reduce or eliminate your refined sugar intake. It may seem difficult at first, but train yourself to eat something else when you crave refined sugar. Delicious sweet strawberries, blueberries, or sliced oranges can ease your sweet tooth and help keep you on track. Avoid sugary foods and cereals, especially in the morning, when your blood sugar can spike dramatically. Instead, opt for a protein-rich breakfast, with eggs, milk, and sausage or lean meats and a piece of fruit, such as a banana. This type of breakfast helps prevent food cravings and mood swings later on in the day.
Hormone therapy and oral contraceptives can interfere with the absorption of B vitamins. Women that take an estrogen supplement may want to add a B supplement to their diet in order to combat this interference. Ask your doctor if a B supplement is okay.
Finally, if you are one of the many people that gulps down a cup of coffee in the morning and then realizes you are starving at noon, you are doing your body a great disservice every day. Even if you have to force yourself, eat three meals a day, and always start with a good, protein-rich breakfast. If your doctor approves, add some good vitamin supplements to your diet, and drink lots of water. You’ll feel better almost immediately, and you may even lose cravings for unhealthy foods. Take the first step towards better health and a happier life!
Sources
“Food Ingredients May be as Effective as Antidepressants: Researchers Discover ‘Mood Foods’ Relieve Signs of Depression.” Harvard University Online. May 2006.
Lark MD, Susan M. “Vitamins, Minerals, and Herbs for Chronic Fatigue” (Excerpted from The Menopause Self Help Book, Celestial Arts). 1990
“Vitamin B3 (Niacin).” University of Maryland Medical Center Alternative Medicine. April 2002.
Christie Pinheiro
http://www.articlesbase.com/alternative-medicine-articles/10-happy-foods-fight-depression-fatigue-naturally-136750.html
How do you know what diet to follow? Determining the right diet can be extremely confusing.
Every time you read a different diet book, the author makes a logical argument and seems to back it up with solid science. Each time I read a new book on nutrition, I thought this person had the answer. I had no sense of discrimination, most of these nutritional theories sounded plausible at first.
After much experimentation I found out these gurus were wrong more often than not. They all had some valid and useful information in their books but their actual diets didn’t work.
** So how do you know which diet to follow?
Are you like me and didn’t know whom to believe? No matter how many diet books and theories I read, I still didn’t have enough of an understanding to discern truth from falsehood. I remember reading and then doing the Zone Diet and later trying the Atkins Diet.
At the time of the reading, I was convinced that they were on to something. So I tried their diets. I wasn’t trying to lose weight; I was looking for something to heal my depression, which these two diets claimed positive results with.
After trying the diets and really thinking about them, I realized they didn’t work for me and they didn’t make logical sense. My depression felt a bit better with the Zone Diet, but it didn’t even come close to how much better I felt after eating a diet of at least 50% raw fruits, vegetables, nuts and seeds. By switching to 50% raw foods, my 6.5 years of depression went away in one day.
With the Zone Diet, you are required to eat a ratio of 40% carbohydrates, 30% protein and 30% fat at every meal. The author claimed that early humans ate that way at every meal.
But after thinking about it and further study I realized how ridiculous a theory that was. Early humans ate whatever they could find and I’m sure it varied from meal to meal. They didn’t even know about fats, carbohydrates and protein. They were nomadic and certainly didn’t have a steady food supply. There is no way possible that these early humans ate 40/30/30 at every meal or even close to that.
If it was so hard for me to be able to eat 40/30/30 consistently at every meal, I know it would be impossible for early humans to attain this without any knowledge of calories, protein, etc. Most natural food sources wouldn’t even come close to a caloric ratio of 40% carbs, 30% protein and 30% fat. Therefore, I concluded that the whole basis for the Zone Diet was false.
Later I learned there were many inaccurate scientific claims in that book. The problem with science is that it usually looks at the part and not the whole. So many nutritional theories are based on partial truths that aren’t true when looked at from the whole picture.
It’s so easy to fool people with diet books. Unless you have a deep understanding of nutrition, it’s difficult to determine the truths from the falsehoods.
I tried the Atkins Diet and didn’t last on it more than three days. I just felt horrible. Eating these high protein foods and not having fruit or carbohydrates felt terrible to me.
Everything felt dead and it certainly didn’t help my depression at all. There is a fabulous electric energy from fruit. You can’t get that feeling on the Atkins Diet because no fruit was allowed at all in the early stage. How could this be a natural diet, when so many supplements are needed? I soon realized for myself that the Atkins Diet wasn’t even close to being the ideal diet.
Eventually I discovered “Fit For Life,” and later the raw food diet. I went raw and had my best results by far. My health, energy levels, happiness and even clarity of thought improved by leaps and bounds.
** The Easiest Way To Narrow Down The Diet Choices **
This is really simple when you think about it. But since you’ve been eating this way your whole life, you may not have considered this idea.
Any diet that contains cooked food is not a natural or ideal diet for humans. No animals out in nature cook their foods, nor do they get the diseases that humans get. But for some reason our pets get the same diseases as us. It’s because we feed them cooked food as well.
The cooking process damages vitamins and minerals, destroys enzymes and turns the food into a poison. In 1912, French chemist Louis Camille Maillard discovered what is now called the Maillard Reaction. Maillard was trying to discover the chemical substances that made the actual tastes in cooked food.
In one experiment he measured the types molecules in a raw potatoes. Then he boiled potatoes and discovered that by just boiling, 420 new types of molecules were created. These molecules never existed in natural and unadulterated foods.
In fact, when you cook, you are creating hundreds of thousands, if not millions of new molecules that the human body considers toxic.
One piece of strong evidence that the body considers cooked food toxic is leukocytosis. Leukocytosis is an excessive rise in the white blood cell count when a food is consumed that was heated between 120 and 190 degrees Fahrenheit. Dr. Paul Kouchakoff discovered this phenomenon in 1930. He conducted over 300 detailed experiments at the Institute of Clinical Chemistry in Lausanne, Switzerland, and he discovered some interesting facts.
1. After a person eats cooked food, his/her blood reacts immediately by increasing the number of white blood cells. This is well documented fact called “digestive leukocytosis.”
2. Conversely, eating raw food did not cause a reaction in the blood. In addition, if a food had been heated beyond a certain temperature (unique to each food), or if the food was processed (refined, added chemicals, etc.), this always caused a rise in the number of white cells in the blood.
3. If however these same raw and unaltered foods were then heated, the person would then again experience a pathological rise in his/her white blood cell count.
Cooking also allows us to eat foods that aren’t a natural part of the human diet. We couldn’t eat grains without cooking them. Most people won’t eat meat without cooking it. Most people don’t find making a meal of raw broccoli appealing either. These are signs that nature did not intend us to consume these foods.
There is much more evidence of the damage of cooked foods including the latest findings in 2002 by Swiss studies on the creation of excessive levels of a carcinogenic substance called acrylamide in carbohydrate rich foods cooked at high temperatures.
Cooking is chemistry. Have you ever noticed how much an egg changes color and texture by being cooked? This is obvious visual evidence of the molecular damage done in the cooking process.
Cooking denatures proteins and caramelizes carbohydrates. Caramelization produces six different levels of chemical reactions in the sugar molecule. It has been well known for years that heated oils and fats are carcinogenic.
Why do you think the body seems to attack itself with autoimmune diseases? It’s because we’ve built our bodies up with foods that are not natural to the human body and our body identifies these substances as toxic invaders. Most people switching to a raw food diet, quickly find their arthritis and many other illnesses no longer bother them.
I started getting arthritis in my mid twenties. Now I’m 39 years of age and haven’t had any signs of arthritis in years. Age is not what causes arthritis but an unnatural diet.
** Think About This **
There are about 700,000 species of animals, all of which all thrive on raw foods exclusively. Only humans heat and cook what they eat. There are no gourmet restaurants, fast food joints or pizza parlors in nature.
You can never achieve perfect health while still eating cooked foods. No matter how good you feel now, you could be feeling better. Are you going to be healthier with more poisons or less poisons in your body?
Therefore, the answer seems clear. One of the first things to consider before you chose to eat food is whether or not it is raw or cooked. Raw fruits and vegetables plus limited quantities of nuts and seeds, are the most natural and healthy foods for humans.
If you want to start improving your health rapidly then consider gradually increasing the percentage of raw fruits and vegetables in your diet.
Roger Haeske
http://www.articlesbase.com/health-articles/what-is-the-natural-diet-for-humans-90006.html
Abdominal Abs - Ab Gym exercise ( female / male )
- fitness exercises for ab - stomach - abdominals
http://www.passion4profession.net/abs-exercises/
Duration : 0:0:32
The human body is made up of a complex system of cells that work together to enable a multitude of functions. When otherwise healthy cells are compromised by poor diet or environmental factors, they become free radicals - molecules that are missing an electron. These free radicals attack healthy cells in search of missing molecules. Experts believe that this is the beginning of cancer.
Antioxidants are substances found in a variety of foods that work on the side of healthy cells to fight against free radicals. Much as an army will enlist soldiers to fight on their behalf, cells under attack rely on antioxidants as their soldiers of health. Finding an adequate source of antioxidants comes down to diet. And finding foods high in antioxidants is as simple as getting to the nearest grocery store.
Foods high in antioxidants include specific fruits and vegetables - green leafy vegetables such as spinach and kale delivering significant amounts of the antioxidant lutein; tomatoes and tomato products carrying the antioxidant lycopene; fruits such as blueberries and other berries, kiwi, prunes, and pink grapefruit; vegetables rich in the antioxidant beta-carotene including carrots and sweet potatoes; and foods high in antioxidants such as Vitamins A, C, and E.
Locating foods high in antioxidants just means being more committed when shopping for staples for your home. Do your research to determine those foods high in antioxidants that you can easily integrate into recipes at home. Shop for fresh fruits and vegetables every several days rather than opting for frozen alternatives once every few weeks. Keeping your focus on whole foods will naturally introduce an increased level of foods high in antioxidants into your diet.
Dedicating yourself to a change in diet will transform your body. And any adjustments you may need to face initially will be well worth the effort. A body kept nourished by a diet rich in foods high in antioxidants will enjoy greater overall health and an ability to ward off a bevy of disease.
Michelle Bery
http://www.articlesbase.com/health-articles/finding-foods-high-in-antioxidants-123830.html
It is well known that diabetics have to follow a strict diet to maintain under control their level of sugar in the blood, and they don not have many alternatives when talking about food.
Here you can find some of the indicated vegetables in treating the diabetes, which are easy to find on the market, and do not taste awful.
The French bean, also known as common or kidney bean is one of the most frequently vegetable used in the whole world.
For controlling diabetes it is indicated to eat beans because they are high in carbohydrates and fiber.
A great remedy for diabetes is the bean decoction. You need 60 grams of fresh bean pods, weighed after removing their seeds, you boil the pads for four hours on a slow fire in four liters of water, then you strain this decoction through fine muslin cloth and then you let it rest for eight hours. During the day it is recommended that you drink one glass of this decoction every two hours for a period of 4 to 8 weeks. You must prepare this decoction every day and drink it fresh, because it looses its medicinal properties after 24 hours.
Another useful natural product is the juice extracted from the French beans, combined with the juice of Brussels sprout, which stimulates the production of insulin.
Studies managed by Dr. James Anderson of the Human Nutrition Research Center of the US Department of Agriculture concluded that foods that lower cholesterol and prevent heart diseases, along with beans that are high in soluble fiber and reduce the level of sugar in the blood, are suitable for diabetics who develop a high risk of heart disease.
Lettuce can also be used freely by diabetics as it contains 3% or less of carbohydrates.
Tomato is useful for those who want to lose weight, is low in carbohydrates too and it is said to control the level of sugar in the urine.
A great nutritious food used in the diet of diabetics is the Soya bean. It is rich in quality proteins and fat, and poor in starch. Studies on Soya bean have been performed since 1910 and have proved the utility of this vegetable in reducing the quality of urinary sugar in diabetes patients.
One of the eldest used vegetable in treating diabetes is the onion. It is not important whether it is eaten raw or cooked, the most important thing is that onion can lower the blood sugar level in diabetes and the greater the dose, the faster the blood response.
In the 1960’s scientists discovered anti-diabetic compounds in onion, similar to the anti-diabetic pharmaceuticals that are used in stimulating insulin synthesis and release: allyl, propyl, disulphide and allicin.
An equilibrate diet, based on vegetables, fruit and juices, and with less fats and sweets, associated with an active lifestyle, quitting smoking, self measuring the level of sugar in the blood and losing weight could control the diabetes and allow the patients to live a normal life.
For more information about diabetes diet, diabetes treatment, diabetes causes visit http://www.diabetesmellitus-information.com
So, if you want to find out more about diabetes mellitus or even about juvenile diabetes please follow this link http://diabetes-info-center.com/
Groshan Fabiola
http://www.articlesbase.com/health-articles/the-best-foods-for-those-who-suffer-of-diabetes-94082.html
CLICK HERE for a FREE WORKOUT!!
http://www.TurbulenceTraining.com
Youre about to discover an amazing medicine ball abdominal exercise circuit published in Men’s Health Medicine magazine from the December 2008 issue.
If you’ve seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you’re not an advanced college athlete, then you probably don’t need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems.
So, I’m going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back.
This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you’re advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball.
You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions.
The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions.
Once you’ve completed all of the Woodchoppers, then move on to the Golf Squat Chop. Start with the ball beside your head and then bring the ball down to the opposite foot and then right back up. As you are returning the ball to the starting position, be sure to twist your hips slightly and raise that opposite foot. Complete 10 repetitions for each side.
After the Golf Squat Chop, you’ll move onto the Squat Press. With the ball in front of you, squat down, and on the way up, press the ball above your head. As you squat down, bring the ball down with you and then back up again. Again, perform this exercise for 20 repetitions.
Next up in the medicine ball circuit is the Plank Rollout. To do this abdominal exercise, place your elbows on the medicine ball, and then roll the ball out and in while in the plank position. Complete 20 repetitions for this exercise.
Once you’ve finished all the repetitions for the plank rollout, quickly move on to Mountain Climbers. Place your hands on the ball while down in the push-up position, and bring your knee up to your chest, performing 10 repetitions per side.
The next exercise is the McGill Crunch, named after Dr. Stuart McGill. In this abdominal exercise, one leg is bent which helps to take the stress off of the lower back. So, lie flat on your back, with one knee bent and place the ball above your head. Next, you will curl up, just lifting your shoulders up off the ground, and then back down. Perform 10 repetitions for each knee.
After the McGill crunches, you’ll move onto a diagonal Lunge Chop. For your starting position, stand with your feet hip width apart, and the ball raised above your head. Now, you will step into a forward lunge and swing the ball diagonally across your body, and then back up. Be sure to alternate sides, completing 10 repetitions per side.
Next, you’ll perform the Medicine Ball Rollout. So on your knees, place your hands on the ball in front of you. Roll the ball out, making sure to keep your back nice and straight and then back in. In this ab exercise you do not need to go out very far, but just enough to feel a stretch in your abdominals.
Finally, you’ll finish off with the medicine ball Jackknife exercise. Again, you will be using a shorter range of motion. To get in position for this exercise, place your body in the push-up position, place your feet on the ball, and then bring your knees in as much as possible. Perform 20 repetitions and that’s it!
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.turbulencetraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com
To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com
Duration : 0:4:30
Sometimes it is really very alluring to think that by eating only from a list of low fat foods you will lose weight. Sadly, the fact is that low fat foods often contain SOME of calories and if you eat large amounts your calorie intake will still be too high and then you won’t easily lose weight. nevertheless, if you presently eat foods which contain lots of calories, a shift to foods which have low calorie content can effortlessly be filling yet still enable you to shed those pounds. So if you want that it’s an advantage to be aware of which foods are high fat (high calorie) as well knowing the low fat foods that will be replacing them.
There is also some other evidence to support the view that eating a lot of low fat food has special advantages. For example studies show that women who eat a lot of low fat dairy foods (such as skim milk) are 30% less likely to develop the breast cancer than women who eat few of these foods.
It’s also vital to understand that there are different types of fat and your body does require of some fat intake. Those fats which are less desirable are the saturated fats and those trans-fatty acids, which increase the blood cholesterol. On the other hand, monounsaturated fats and polyunsaturated fats really do not.
The saturated fats are found mostly in the foods sourced from animals and some plants. They are in fact to be found in butter, coconut oil and palm oil.
Good sources of monounsaturated fats are these olive, canola and peanut oils. Polyunsaturated fats are those contained in the sunflower seeds, sesame seeds, and corn. Monounsaturated fats can really lower the level of bad forms of cholesterol.
The following food groups are low in fat content. Calories for 1 oz portions
1. Skim milk. 10 cals
2. Cottage Cheese 25 cals
3. Vegetables. 4-15 cals
4. Fruit. 6-15 cals
5. Bread and Cereals. 70 cals
6. Sugar and Honey. 100 cals
7. Beer. 30 cals
8. Water. 0 cals
2.
Note that a slice of wholemeal bread still contains as regards 70 calories and an orange about 60 calories. A cup of vegetables would have about around 35 calories. Sugar and honey have no nutrients and are high in the carbohydrates and calories.
Compare these figures with some high fat foods (calories per oz).
1. Fatty meat (ie not lean), 100 cals
2. Lean meat, 70 cals
3. Butter/Margarine, 220 cals
4. Vegetable Oil, 260 cals
5. Cream, 105 cals
6. Cheese, 110 cals
7. Nuts, 160 cals
8. Chocolate, 150 cals
2.
A useful guide is to include these in your meals at least 3 vegetables and two pieces of fruit a day.
Where possible, then opt for lean meats such as chicken breast, turkey breast, and around most fish. Pork has a higher fat content.
Whole grain foods (without syrup), such as cereal, are sometimes a good source of fiber.
3 servings of low fat dairy products will not only supply the calcium but will help you burn off calories.
To enjoy a healthier, longer life it is really vital to keep yourself a diet which reduces fats and calories, and aims for a weight correct for your size and build, should be seriously considered.
jeniferhobson
http://www.articlesbase.com/wellness-articles/some-list-of-low-fat-foods-lose-fat-live-longer-550364.html
Ultimately, your ability to shed off unwanted weight will depend on two fators - your eating habits and the amount of energy you burn during the day (exercise).
In this article we try and identify super-foods and eating habits that can help you shed weight, quickly.
Calorie counting has gotten some bad press by some diet programs. In actual fact, it’s imporyant to keep an account of the amount of food you put into your body if you’re trying to lose weight so by all means, count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.
Be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week.
Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.
Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.
Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.
Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.
Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.
If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.
Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.
50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates. However, try and steer clear of refined carbohydrates such as white bread and crisps. Wholesome carbs such as grains are a far healthier option and tend to require more energy to break-down than refined carbs.
25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30 % of your diet consists of proteins.
Fats should only be 15 to 20 %. You need only this much of fat in your diet so keep it at that.
Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly better for those of us watching our diet. There are a lot of advantages of keeping to a vegetarian diet but I don’t want to sing an ode to vegetarianism now. What I would suggest is keep to a vegetarian diet as much as you can. Make a non- vegetarian diet a week end event or something if you find it impossible to give up eating all those animals.
Choose white meat rather than red. White meat, which includes fish and fowl, is miles better than red meat, which includes beef and pork for those trying to lose weight.
High Fiber multigrain breads are better than white breads. Remember how I told you to increase the fiber content in your food; well this is the answer to that. It is not only better in terms of the fiber content but also in terms of the protein content as well.
Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.
Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.
Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.
These potent eating tips (along with suitable exercise) will help you to maximise your ability to shed weight in the shortest possible space of time.
Frasier Smith
http://www.articlesbase.com/health-articles/super-foods-that-kickstart-the-weight-loss-process-in-your-body-91060.html
Victoria, I am so confused… I have no idea what to eat any more. With all the diet information out there right now, I don’t know what to do. I just want to know what to eat to burn fat fast?
- Caroline R.
Caroline, I am so excited about your question. If you have ever struggled with dimply junk on the back of your legs and butt, then just take your time and soak up every word in this article. There are many gems that you can take away and begin today to start smoothing out that rocky road.
Your question reminded me of the time when I was getting ready for a fitness championship and I had a total melt down. I was looking good, so I thought. I was so excited because I had been posing at home in my bathroom mirror and I just could not wait to see how my much better the definition in my muscles would be under “posing lights” at the gym. Posing lights are special lights that are designed to make your muscles look more cut, defined and striated. Those are bodybuilding terms for looking “HOT and BUFF”!
I gathered up my swimsuit, posing oil and a scrunchie to pull back my hair so that it would not cover up one beautiful striation of hard earned muscle.
I went to the gym I was training at that had a perfect set of posing lights installed by the head trainer, a NPC Body Building champion.
Ok, I get to the gym, run in the women’s locker room, put on my skimpy competition posing suit and oiled myself up. I slipped into a comfy robe to cover myself as I walked across the gym to the room we used for posing. I confidently took off my robe and gracefully walked across the room as if I was walking on stage. I believe that we should always be “on” and rehearsing in our mind and with our body what we want to be.
I walked to center stage, did a customary quarter turn to face the mirror, which was my private audience, and stood in prejudging form. My first reaction was, “sweet, I look awesome”. I hit some poses and did a few dance moves to try out my suit. Then I did my rear lat spread facing the back of the room. In this room you could see yourself from every angle because it had a three way mirror effect and that’s when the horror hit me.
AAAAHHHHH! I was so lean, so cut and so perfectly symmetrical in every direction and at every angle except when I turned around there were these horrific little dimply dents, cellulite, as we women have come to refer to it, on MY PERFECT BODY!
I was so upset, I broke out into tears, grabbed my robe, ran back into the locker room and threw on my sweats I wore on the way over to the gym. I did not even bother to take off all the oil I had on and my sweats became an oily mess which then made my car seats a spotted mess. I did not care one bit about my clothes or my car. I could buy some more sweats and I could buy a new car if I wanted to, but I had to do something fast to get those dimples off the back of my thighs and butt. I only had two weeks to get contest ready.
I called an associate I knew and asked her for help. She gave me a referral to a nutrition scientist in Arizona. I made a distress call immediately and he promptly began to tell me about certain foods that help your body go into a positive fat burning state and he also told me how some of the foods would act as a diuretic and help me lose trapped body water under my skin to make my body appear more lean and less dimply.
YES, there is a God in Heaven and He answers prayers I thought. I took copious notes and then… do you know that he actually sent me a mini diet plan written on a piece of notebook paper. Not a science manual, not a registered FDA document, or a two hundred page book like most people sell today. It was almost illegible because like many scientists and health professionals they scribble when they write.
Well the plan not only worked, it was amazing how fast my body responded to the foods I began eating and I ended up winning my competition!
So… that plan that I received years ago, that worked wonders for me, is what I am going to share with you today.
Now keep in mind, I am not a scientist. I am a published author, professional trainer of certification programs for fitness trainers and a top selling DVD Celebrity Fitness Personality. I am all of the above but the most important attribute I am teaching you with today is, I am an ex-fat person who was over sixty pounds heavier who had cottage cheese thighs and dimply butt… and now it’s gone! I bring you today my personal experience as I share with you what I have found.
FOODS THAT HELP BURN FAT FAST
Thermic Effect Principle
Foods have a thermic effect. The term “thermic effect of food” is used to describe the energy expended by our bodies in order to eat and process (digest, transport, metabolize and store) food. We expend energy by living which is metabolic functioning, breathing, working, exercising and anything else that uses muscular contractions. This is what causes your body to burn calories. Excess fat in your body is actually stored energy, whether it is on your belly or on your legs and butt. It’s fat, energy, and it has to be burned and removed in order to remove those dimples. So remember, your not fat, you just have a lot of extra energy!
This is so amazing! Processing protein requires the greatest amount of energy. Estimates range as high as 30% above your resting metabolic rate. Dietary fat, on the other hand, is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3% above your resting metabolic rate. The amount of energy required to process carbohydrates falls between that of protein and fat. A range of around 10% is usually used to account for the thermic effect of food you eat.
Most of us have never heard about thermic effect of food so we just grab whatever is convenient when we are hungry
Protein causes your body to burn hotter which helps you burn more calories. So now that we know that, we have to choose the best protein sources to keep our furnace burning hot and strong all day long.
Choose low-fat protein sources
Meat, poultry and fish along with egg whites and egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as grilled or baked, not fried or breaded. Choose milk such as skim milk rather than whole milk and always select skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish - such as cod, tuna and halibut - have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they’re rich in omega-3 fatty acids. These fats may help lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. Omega-3 fats are most abundant in fatty, cold-water fish, such as salmon, mackerel and herring.
Catabolic Foods
Catabolic foods burn up more calories than they supply. Catabolic foods are the opposite of Anabolic foods. For example a medium sized apple (which is catabolic), would provide an average of 85 calories, however your metabolism would require an additional 99 more calories to metabolize it. As a result, you burn more calories than you are ingesting for a overall net loss.
To help maintain your weight it is helpful to eat a minimum of ten servings of catabolic foods each day. In addition to catabolic foods you can eat proteins and other carbohydrates in moderation without gaining weight.
High grade catabolic foods are more effective than others. It is best to spread the consumption of your catabolic foods over the course of the whole day. You can eat these items to your heart’s delight. You don’t have to go around counting calories or skimping on volume and quantity with theses catabolic foods. I like to combine my proteins from my list above with the vegetables listed below for my meals and then for my snacks I go to town on the fruits and vegetables listed below. I also drink two to three quarts of water per day to keep flushing my system.
HIGH GRADE CATABOLIC FOODS
FRUIT:
Black/Blueberries
Grapefruit
Oranges
Plums
Strawberries
Lemons
Raspberries
Limes
Pineapple
Cantaloupe
Oranges
Watermelon
Pears-Bartlett
VEGETABLES:
Artichokes
Parsley leaves
Asparagus
Cucumbers
Peppers
Tomato
Broccoli
Eggplant
Celery
Sweet Potato
Radishes
Zucchini
Brussels Sprouts
Leeks - cooked
Spinach
Carrots
Lettuce
There you go, this is the beginning of the entire process that can help you burn fast faster. It is enough to get you started today on your journey to a whole new you.
God Bless and make it the Best Week Ever!
Victoria
Victoria Johnson
http://www.articlesbase.com/women’s-issues-articles/fat-burning-foods-that-burn-fat-fast-96784.html
Shallots are smaller and sweeter than onions, and like garlic it’s bulb divides into multiple sections .It digests better than onion when eaten raw. The bulbs are pulled of the ground and leaves are allowed to dry. The greens above the ground which are known as scallions are used as salads and also for cooking. Shallots are an excellent source of vitamin C, potassium, dietary fiber and folic acid. They also contain calcium and iron.There has been lot of research regarding the use of shallots for health conditions. Different results have found that shallots contains two sets of compounds. These are sulfur compounds, such as allyl propyl disulphids and flavonoids, such as quercetin. Flavonoid consumption has been associated with a reduced risk of cancer, heart disease and diabetes because they are anti-cancer, antibacterial, anti-allergenic and anti-inflammatory. Shallots are specifically linked to inhibiting human stomach cancer.
Shallots produce an anti-coagulant that thins the blood and exhibits strong anti-platelet activity. This is very good for patients who have symptomatic cardiovascular disease, heart attack and stroke. It aids brain function and protects against Alzheimer’s disease.
Shallots can lower blood sugar levels in people with diabetes by preventing the degradation of insulin and increasing metabolism of glucose. Eating shallots daily helps the growth of bone tissue and reduces the risk of developing osteoporosis. Sulfur content in shallots makes skin look younger. Daily intake of a little shallot will benefit in the long run. Shallots can be eaten raw or cooked till they are flexible and tender.
More alternative nutrition methods.
Donald Mckenzie Jr
http://www.articlesbase.com/weight-loss-articles/alternative-medicines-found-in-household-foods-126031.html
This blog is powered by WordPress
Simplistic Theme designed by Free Wordpress Themes - Sponsored by Bamboo Blinds and Tatil
