Carbohydrates: simple starch, sugar, potatoes, honey, and grains (especially white starches) have high glycemic indices and can rapidly raise blood sugar.This stimulates the release of insulin in your body, and causes variations in your blood sugar.
Complex carbs can normalize your blood sugar by raising the blood glucose gradually, and by slowly releasing insulin, it keeps your energy steady. If you are hypoglycemic, you definitely want to stay away from simple carbs.
Lean protein diets are found to be effective in reducing the risk of heart diseases by not raising the LDL cholesterol and triglycerides and raising HDL cholesterol. High protein diets improve insulin metabolism, helps to lower blood pressure and reduces the risk of stroke.
Saturday, July 9, 2011
Friday, July 8, 2011
Some Ways to Improve Your Life
-Laugh every day longer and louder
-Learn as many new things as possible
-Extend your hand to help others
-Let your loved ones know how you feel
-Forgive even if you are unable to forget
-Cherish your life
-Be joyful about the simple things in life
-Eat nutritious foods
-Eat fruits and vegetables
-Get enough rest and sleep
-Exercise 5 times a week
-Learn how to cook
-Eat at home more often
-Develop and keep friendships
-Play chess to fight Alzheimer's
-Learn as many new things as possible
-Extend your hand to help others
-Let your loved ones know how you feel
-Forgive even if you are unable to forget
-Cherish your life
-Be joyful about the simple things in life
-Eat nutritious foods
-Eat fruits and vegetables
-Get enough rest and sleep
-Exercise 5 times a week
-Learn how to cook
-Eat at home more often
-Develop and keep friendships
-Play chess to fight Alzheimer's
Wednesday, June 29, 2011
Dieting Facts
On average, 95-98% of all users of what can be termed "fad diets" fail within two years. Within six months after stopping the program, they not only put back all the weight they lost, but also gain a few extra pounds!
If you really want to lose weight and keep it off (assuming you do not have any deep seeded problems and emotionally you are ready to lose weight) I have a comprehensive simple program for you.
On this program you lose the weight gradually and keep it off permanently. The three ground rules are:
-Never consume less than one thousand calories per day. Anytime you consume less than !000 calories per day your body's physiological response is to lower your metabolism and you burn less fat. Hunger and cravings become overwhelming, and temptation for junk food increases.
-Never miss a meal eat frequently, with healthy and small portions. Ideally you want to eat at least three meals and 2-3 snacks. The normal snacking is mid morning and mid afternoon. I personally can go without a mid-morning snack because I prefer to eat an early lunch but I need to have a bedtime snack. The danger of missing meals and going hungry not only affects your health it will affect your attention, productivity and your mod.
-No frozen, processed food or drink, eat regular meals. This way you get less sugar and regular meals bring satiety. Choose healthy snacks; fresh fruits are good choices, most snack bars are loaded with sugar. One example of a snack bar that I don't recommend is trail mix. It is a mixture of fruits and nuts that contains 140 calories, 4 grams of fat, no cholesterol, 25 grams of carbohydrates, 3 grams of protein, 2 grams of fiber and 13 grams of sugar. A food bar could be an idea choice for your snack before exercise, however if it is not loaded with sugar and contains less than 30% fat
If you really want to lose weight and keep it off (assuming you do not have any deep seeded problems and emotionally you are ready to lose weight) I have a comprehensive simple program for you.
On this program you lose the weight gradually and keep it off permanently. The three ground rules are:
-Never consume less than one thousand calories per day. Anytime you consume less than !000 calories per day your body's physiological response is to lower your metabolism and you burn less fat. Hunger and cravings become overwhelming, and temptation for junk food increases.
-Never miss a meal eat frequently, with healthy and small portions. Ideally you want to eat at least three meals and 2-3 snacks. The normal snacking is mid morning and mid afternoon. I personally can go without a mid-morning snack because I prefer to eat an early lunch but I need to have a bedtime snack. The danger of missing meals and going hungry not only affects your health it will affect your attention, productivity and your mod.
-No frozen, processed food or drink, eat regular meals. This way you get less sugar and regular meals bring satiety. Choose healthy snacks; fresh fruits are good choices, most snack bars are loaded with sugar. One example of a snack bar that I don't recommend is trail mix. It is a mixture of fruits and nuts that contains 140 calories, 4 grams of fat, no cholesterol, 25 grams of carbohydrates, 3 grams of protein, 2 grams of fiber and 13 grams of sugar. A food bar could be an idea choice for your snack before exercise, however if it is not loaded with sugar and contains less than 30% fat
Tuesday, June 28, 2011
Obesity and the Stress Caused by Dieting
What Is Obesity?
Obesity is a state of excessive fat storage. The risk of health problems related to obesity increases when your percentage of body fat exceeds 25% for men and 30-35% for women.
There are many factors that play a role in the development of obesity, disease process and health problems. One of them is dieting. If you are dieting to lose weight it is important to know the facts. Dieting doesn't work! It creates resistance and makes your complicated situation more complicated. It reduces your motivation and even if you start any program, almost immediately your mind subconsciously tries to sabotage you.
Diet = Stress = Bad
Dieting is one of the stressful situations of life - and we have enough challenges without going on an artificial dieting. You don't have to add additional stress in your daily life by starting a new diet program. But eating responsibly and taking action to protect your health is a must, especially if you have not been accepting responsibility for your health most of your life. This is a serious and very important matter.
Obesity is a state of excessive fat storage. The risk of health problems related to obesity increases when your percentage of body fat exceeds 25% for men and 30-35% for women.
There are many factors that play a role in the development of obesity, disease process and health problems. One of them is dieting. If you are dieting to lose weight it is important to know the facts. Dieting doesn't work! It creates resistance and makes your complicated situation more complicated. It reduces your motivation and even if you start any program, almost immediately your mind subconsciously tries to sabotage you.
Diet = Stress = Bad
Dieting is one of the stressful situations of life - and we have enough challenges without going on an artificial dieting. You don't have to add additional stress in your daily life by starting a new diet program. But eating responsibly and taking action to protect your health is a must, especially if you have not been accepting responsibility for your health most of your life. This is a serious and very important matter.
Wednesday, June 22, 2011
What Causes Obesity
Your genetic background plays a role in your obesity and influences your body type, shape and basal metabolism rate. In the absence of other factors this risk is about 8-18%.
Men tend to develop obesity after age 30, and women are at risk as children and during adulthood. If your parents are obese you are likely to be at risk for obesity all your life. Fat storage is strongly influenced by your genetic make-up and what allows this natural tendency to be activated are: inactivity, eating super sized portions of high calories, high fat foods, cultural mores, upbringing and environmental factors.
If you are in a high risk group, be selective in your food choices, limit your calorie intake, cook with vegetable oil, eat high protein, hihg fiber unsaturated fat and eat only when you are hungry. Never eat and feel guilty afterwards. Guilt is a very destructive emotion. If you have a tendency to praise yourself with food or if you eat to calm your nerves, you must get help.
You have to understand that if you are at risk for obesity you have a lifelong struggle ahead of you. Genes don't control your life destiny, but food and inactivity do. Obesity greatly increases the odds of becoming diabetic, having a heart attack, getting colon cancer, breast cancer or developing other serious diseases.
Men tend to develop obesity after age 30, and women are at risk as children and during adulthood. If your parents are obese you are likely to be at risk for obesity all your life. Fat storage is strongly influenced by your genetic make-up and what allows this natural tendency to be activated are: inactivity, eating super sized portions of high calories, high fat foods, cultural mores, upbringing and environmental factors.
If you are in a high risk group, be selective in your food choices, limit your calorie intake, cook with vegetable oil, eat high protein, hihg fiber unsaturated fat and eat only when you are hungry. Never eat and feel guilty afterwards. Guilt is a very destructive emotion. If you have a tendency to praise yourself with food or if you eat to calm your nerves, you must get help.
You have to understand that if you are at risk for obesity you have a lifelong struggle ahead of you. Genes don't control your life destiny, but food and inactivity do. Obesity greatly increases the odds of becoming diabetic, having a heart attack, getting colon cancer, breast cancer or developing other serious diseases.
Monday, May 16, 2011
Phytochemicals
Phytochemicals are substances whose main function is to prevent disease and improve the immune system.
Food sources of phytochemicals are:
-Onion, garlic, and chives; cooked onions, garlic and chives have no value beyond adding taste and smell to foods.
-Soybeans such as tofu, and soymilk; these are good sources for snacks.
-Cruciferous vegetables such as broccoli, cauliflower, cabbage, watercress and bok choys are a source of fiber and cancer fighting agents.
-Phenolic acids; such as tomatoes, carrots, citrus fruits, whole grains and nuts (carrots are high in sugar).
-Poly-phenols, Flavanoids such as black, green, and oolong teas, onions berries, peppers, eggplant, cabbage, soy, tomatoes, parsley, carrots, citrus fruits and broccoli.
Food sources of phytochemicals are:
-Onion, garlic, and chives; cooked onions, garlic and chives have no value beyond adding taste and smell to foods.
-Soybeans such as tofu, and soymilk; these are good sources for snacks.
-Cruciferous vegetables such as broccoli, cauliflower, cabbage, watercress and bok choys are a source of fiber and cancer fighting agents.
-Phenolic acids; such as tomatoes, carrots, citrus fruits, whole grains and nuts (carrots are high in sugar).
-Poly-phenols, Flavanoids such as black, green, and oolong teas, onions berries, peppers, eggplant, cabbage, soy, tomatoes, parsley, carrots, citrus fruits and broccoli.
Saturday, May 14, 2011
Early Life Trauma
Trauma, particularly in early life, does not need to be very serious to affect you seriously. Sometimes the seriousness of the trauma is not comparative to the outcome. Two children who are raised in two different environments with the same type of trauma could be affected in a different manner in their adulthood. Even children who are raised in the same family can be affected differently by the same type of trauma. Genetic factors, resilience, and other environmental and supportive measures play a role in the outcome.
When you were in the womb everything was perfect and natural. Everything was provided promptly, you were attached to your mother and the environment was warm, cozy and comfortable. It is very difficult to have all of that outside the womb. This is the first major problem that you have to face. You do not need to experience major traumatic events in order to develop wounds. As an infant you are dependent and unstable, you have no control over your needs so you can be wounded very easily. AS a result of repetition you develop habits which continue throughout life to ensure your survival and protect you against the perceived threats.
When you were in the womb everything was perfect and natural. Everything was provided promptly, you were attached to your mother and the environment was warm, cozy and comfortable. It is very difficult to have all of that outside the womb. This is the first major problem that you have to face. You do not need to experience major traumatic events in order to develop wounds. As an infant you are dependent and unstable, you have no control over your needs so you can be wounded very easily. AS a result of repetition you develop habits which continue throughout life to ensure your survival and protect you against the perceived threats.
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