Pros And Cons Of The Atkins Diet

The Atkins diet is one of the most popular low carbohydrate diets on the market today. Its popularity has sparked dozens of look-a-like diets who centre on the same principles of high-protein, low-carbohydrate eating. There are a lot of fish in the sea when it comes to choosing a low-carbohydrate plan.

Studies have shown that low-carbohydrate eating has many benefits. There have been scientific results that low-carbohydrate diets like Atkins do create significant weight loss without having to restrict calories. People who use the Atkins diet have also reported this. There are studies that show that low-carb eating improves triglycerides, reduces blood glucose for diabetics and pre-diabetics and increases good cholesterol (HDL). Low-carbohydrate dieting has been scientifically proven to improve insulin sensitivity, decrease blood pressure and lower blood insulin levels. When compared with low-fat diets, low-carb dieters lose less muscle mass.

Although not scientifically proven, there are many common benefits reported by Atkins dieters and other low-carb dieters. These include an increase in energy, a reduced craving for sweets, better concentration, improved mood and an lessening of depression type symptoms.

However, there are also some benefits that are specific to the Atkins diet. If you have been a low fat dieter in previous years, you’ll enjoy eating all of those “forbidden foods” that you once had to go without. Steak, butter and cream are a regular part of Atkins dieters’ meals. There is a certain pleasure that goes along with eating foods that were once off limits. Atkins dieters are encouraged to eat their full of rich meats, cheeses and fats and oils.

Atkins is also simple to use, compared with some other low-carb diets on the market. There are some basic food carbohydrate counts that you’ll need to learn, but after that, you are free to eat from the acceptable food lists.

Dr. Atkins also emphasized finding your own personal carbohydrate level. Different people have different levels of carbohydrate tolerance. While some gain weight on just 90 carbohydrate grams a day, others can live comfortably at 120 carbohydrate grams. During the ongoing weight loss phase and pre-maintenance phase of the diet, you will learn your personal carbohydrate count that will help determine your carbohydrate goal for life.

The popularity of Atkins is a double-edged sword for dieters. There is a lot of information available on the diet, which makes it easy to find resources and support. There have been many, many Atkins books written and there are endless amounts of websites that offer tips and group support. However, everyone has heard of Atkins and probably has an opinion on it. There are some big misconceptions out there about the nature of the diet, and you’ll no doubt have to defend your new way of eating from time to time.

There are some other minimal downsides to using the Atkins program. You do need to count carbohydrates in everything you eat to make sure that you are staying within your personal carbohydrate range. There is also the issue of Induction, the most hotly debate aspect of the plan. Induction can be difficult to get through if you’ve had a diet that centres on carbs and sugar. Also, many people try Induction and mistakenly believe that this is the way that the whole diet is going to be. They end up quitting before they get into the actual Atkins plan.

Sometimes, although it is not common, people will experience a carb crash on the 3rd to 5th day of the diet. This reaction is a result of their body finally experiencing ketosis, or running on fat instead of carbohydrates. The effects are transient, but many people have sworn off low-carb diets entirely because of this happenstance.

Overall, with the minor drawbacks considered, Atkins is one of the most popular low-carb diets for a reason. It works. Thousands of people have had success with the Atkins approach to the low-carb way of living.

Optimise Your Body Type

By Kathryn Broome  |   Submitted On November 24, 2014  
                                 
Our "body type" not only describes the way we look, it also tells us about hormonal traits, the system in our bodies that constricts blood vessels, raises blood pressure and accelerates heart rate as well as lets us know how each of us react to the food we eat.

Features of our body structure are linked to differences in our metabolism. Once you identify your body type, you can then fine-tune what you eat to maximize your physique and your ideal health objectives. Where your body stores fat is directly related to what you put on your plate. A diet that is comprised of particular foods earmarked for your body type will help you maintain an ideal weight and optimal health.

There are three basic body types: ectomorph, mesomorph, and endomorph. People are usually a mixture of these body type characteristics. It is rare that someone is a perfect match to only one of the three body type categories and years of exercise and a healthy diet can outwardly alter one's appearance.

Most people will find that their body type falls within one of these three categories.

Ectomorph
This is your typical "skinny guy." They have a slim build, small ankles and wrists with lean muscle tone. Ectomorph's usually have small, narrow shoulders with sinewy muscles on long thin arms and legs.

Long distance runners, basketball players and fashion models tend to have this body type. Now you might think that this sounds great but ectomorphs can have body concerns too. They can lack curves, look lanky, can spend hours working out on a regular basis, and might not see any change, which is exasperating.

Typical traits of an ectomorph:

• Long
• Skinny
• Small "delicate" frame and bone structure
• Flat chest
• Small narrow shoulders
• Thin
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism

It is very difficult for Ectomorphs to build a muscular physique or gain any weight. With their fast metabolism, calories are burned up quickly and easily. They require a huge number of calories to gain weight and their diet should include dietary supplements. When exercising at the gym they should concentrate on the big muscle groups, such as thighs and "glutes" in a short yet intense routine.

Ectomorphs should eat before bed to prevent muscle catabolism during the night.

Recommendations
Diet

• Don't skip meals & eat often - every hour and a half - at least six meals a day
• Eat up to 2g of protein daily per kg of body weight

Your diet should be comprised of:
40% Protein
40% Carbohydrates
20% Fat
Legumes
Whole grain breads
Avocado
Protein shakes
Pasta
Olive Oil
Nuts
Brown rice
Coconut Oil
Salmon
Potatoes
Nuts
Dried Fruits

Exercise
Focus on strength training large muscle groups. Things like dead lifts, squats, leg press and bench press work multiple groups. Increase your weights and lower the repetitions. Decrease cardio. Have a protein shake before or after your work out.

Mesomorph
A mesomorph has a large bone structure, large muscles broad shoulders, bold look and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which makes it easier for them to build muscle. They are naturally fit, however if there is any slacking with diet or workouts then they will gain weight. Their large appetite can lead to large portions sizes and overeating.

Typical traits on a Mesomorph:

• Athletic
• Muscular
• Fit
• Generally hard body
• Well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs

Football players and fitness models tend to have this body type. Even though mesomorphs seem to have the ideal body type and respond best to weight training, those with this body type there are traits they have to control. They can gain muscle very easily and can lose or gain fat quickly, too. Their weight tends to fluctuate if they aren't careful. They can bulk up too much with working out, look stalky, gain fat if are not paying attention to their ideal diet and can look thick because of their underlying muscle. Since mesomorphs can gain fat more easily than ectomorphs, they have to watch their calorie intake. A balance of weight training and cardio is optimal for mesomorphs.

Recommendations

Diet

• Watch portion sizes
• Eat balanced meals
• Stop eating when 75% full to avoid overeating

Your diet should be comprised of:

40% Complex Carbohydrates
30 - 40% Lean Protein
20 - 30% Fat
Dried Fruits
Fish
Avocado
Oatmeal
Chicken
Olive Oil
Potatoes
Flax Oil
Yams
Nuts

Exercise
Focus on distance cardio, jogging, speed walking or use the elliptical at a moderate intensity to avoid bulking up. Avoid cardio activities that work the large muscle groups (sprinting and spin classes). Practice pilates or yoga.

Endomorph
The endomorph is a solid and yet soft body type. Endomorphs find it very easy to gain fat. They generally have thick arms and legs on a shorter build. Because they have strong muscles, especially in the upper legs, Endomorphs are strong in leg exercises such as the squat.

Typical traits of an Endomorph:

• Pear shaped
• Soft and round body
• Muscles not well defined
• Gains muscle and fat very easily
• Has hard time losing fat
• Round physique
• Slow metabolism
• "Stocky" build
• Generally short

This body type puts on fat easily and has difficulty losing it. Because of the natural layers of fat on this body type, their musculature is not well defined. This pear shaped body type tends to store their fat in the lower body, buttocks, hips and thighs. Women with this body have curvy, voluptuous shapes. When it comes to working out endomorphs gain weight easily and unluckily much of this weight tends to be fat not muscle. A combination of cardio and weight training will help to minimise fat gain. If a high protein diet is maintained, they can usually avoid the need for supplements.

Recommendations
Diet

• Watch portion sizes
• Avoid starch (breads, pasta, white rice) and sugar (desserts)
• Stop eating when 75% full to avoid overeating

Your diet should be comprised of:
40% Complex Carbohydrates
40% Lean Protein
20% Fat
Fruits
Fish
Avocado
Vegetables
Chicken Breasts
Olive Oil
Grains, Beans, Pulses
Low Fat Yogurt
Flax Oil
Oatmeal
Nuts
Brown Rice
Sweet Potatoes

Exercise
You need to get moving! High intensity circuit training and heavy weight training is required in order to boost metabolism and burn calories and fat. Hit the treadmill or elliptical bike for an intense workout instead of walking, pilates or yoga.

Work out the upper body with weights. This will help to balance the lower body's pear shape and realise a striking hourglass figure when combined with the right diet.

Which body type are you?
No matter which body type or combination of body types you are, if you follow the kind of exercises that best enhance your physique and eat the foods specific for your body type you will discover your optimal healthy you.

http://ezinearticles.com/?Optimise-Your-Body-Type&id=8822482

19 Small Changes You Can Make to Improve Your Health

  

 

Posted by: Bon Heur in Daily Health Tips, Featured November 15, 2014

 

You don’t have to go vegan or sign up for boot camp to give your well-being a nice boost. This month, try one of these refreshingly easy feel-good tips from fellow Real Simple readers.
 
Sometimes big changes start with small shifts. Whether you’re trying to eat better, get more active or ward off germs, a healthier you doesn’t have to mean a total lifestyle makeover. We asked our readers which small change has made the biggest impact on their health.

I gave my refrigerator a total makeover. First I placed fruits and veggies inside clear containers and put them, along with yogurt and salad fixings, on a shelf at eye level. Now when I open the door, those options grab my attention. I also threw out any takeout containers, because they only encouraged me to eat more takeout. As a result of this new system, I unconsciously make healthier choices, and it has helped to lower my blood pressure.
—Sharna Small, Borsellino Dedham, Massachusetts

About a year ago, instead of reading during my 15-minute break at work, I started taking brisk walks around my office-building complex. After a couple of months, I was so surprised at how my body shape had changed with that small amount of exercise. My midsection had slimmed down, and my legs were more toned. Now I feel more energetic throughout the day and sleep better at night.
—Karen Swanson, Taylor, Texas

My therapist suggested deep breathing as a tool to manage stress. I teach eighth-grade math, and my stress level is pretty high on some days. I breathe in to a slow count of five, hold for a slow count of five, then slowly release to a count of five. This instantly calms me down and keeps me centered. Think of it as a three-minute break that you can take anytime, anywhere.
—Cathy Morse, Forest City, North Carolina

There are tons of sweets and fatty snacks within arm’s reach at my office, so I fell into the habit of grabbing a bag of chips or cookies in the late morning and afternoon. Early this year, I began bringing healthy bites (like mandarin oranges, nuts, and granola) to work. Since I’ve cut all those refined sugars and empty calories out of my diet, I no longer experience a late-afternoon slump.
—Katy Lange, Tulsa, Oklahoma

Weight lifting has improved my flexibility and made the aches and pains in my back, neck, and shoulders subside. I spent most of my life believing that cardio was the key to a lean, healthy body and that lifting would only make me appear bulkier. Yet now, at age 41, I look and feel better than ever.
—Christi McCrary, Dallas, Texas

My family and I order all our groceries online. When shopping in the supermarket, I’m more likely to make impulse purchases. (Who can say no to “buy one, get one free” boxes of cookies? I certainly can’t.) It’s much easier for me to resist temptations online. We eat healthier and spend less money to boot.
—Becky Kenemuth, Washington, D.C.

I’ve struggled with weight issues my whole life, so a few months ago I adopted my 10-year-old daughter’s daily exercise routine: 40 situps and 20 push-ups. While she does it at night for her gymnastics class, I do it within the first 10 minutes of waking up. Not only do I feel stronger but the activity also puts me in a better mood and encourages me to make good choices throughout the day.
—Jenny Kober, Sheboygan, Wisconsin

In the past, I would drink coffee while getting ready for work, yet I still felt tired. So my fitness instructor advised me to drink water in the morning before my usual cup of joe. He said that this would get my metabolism going and wake me up. Since I’ve begun guzzling water and waiting until the midmorning slump to drink coffee, I’ve felt refreshed and energized.
—Abbie Dunham, Redondo Beach, California

When I gobbled down decadent breakfasts in the morning, like an egg and cheese on a bagel, I felt lethargic at work. Daily tasks, like sending e-mails and preparing for meetings, required more effort. By eating lighter morning meals, like a dairy-free smoothie or oatmeal with fruit, I have more energy in the morning and that lasts all day.
—Katie Muilenberg, Rockville, Maryland

Establishing a sleep schedule and sticking to it has cured my bouts of insomnia. I go to bed and get up at the same time every day, and I sprinkle my bed with lavender and play soothing music to help me fall asleep. With a full night’s rest, I have fewer mood swings and my mind stays sharp.
—Mare Hare, Marinette, Wisconsin

As part of my goal of getting fit for my wedding, over two years ago I started tracking what I eat on an app called MyFitnessPal. I quickly learned how the calories from my snacking added up, and I also saw how much exercise can make up for those extra calories. I still use the app, despite being a married woman now, as it has proven to be great motivation for eating well and exercising.
—Laura VanderLaan, Atlanta, Georgia

While I understand that fitness is important, I get embarrassed at the gym, and I won’t go for a run unless a bear is chasing me. However, gardening is a surprisingly great alternative to traditional exercise and relieves tension at the same time. Shoveling, tearing out weeds, and stomping on a pitchfork to loosen dirt definitely get my heart rate up.
—Merricka Breuer, Sunderland, Massachusetts

I am amazed by how paying closer attention to how food affects my body and then adjusting my diet accordingly has affected my overall health. For instance, after discovering that a lack of fat in my meals caused an upset stomach and bloating, I started eating more healthy fats. I have dropped 15 pounds and am experiencing less joint and muscle soreness.
—Jill L. Lindsey, Lebanon, Ohio

Since I think it’s more often the things we touch that make us sick as opposed to the air we breathe, I press upon my two boys the importance of washing our hands frequently. We have been an illness-free home for the last year, and I take much pride in that. No one has missed a day of school or work in the longest time. Either we are really lucky or we simply wash our hands.
—Pamela Jean Grady, Kalispell, Montana

After researching the potential sources of my back problems and fatigue, I learned that poor posture can cause these symptoms. So to help me sit up straight, I swapped out my office chair for a stability ball. My back issues have vastly improved, and I’m more alert, not to mention confident, at work.
—Felicia Goldsmith, Davis, California

Sugar has always been my biggest vice. I used to eat dessert after lunch, and I would start thinking about my nighttime dessert even before dinner. Now I refrain from having multiple desserts a day andsatisfy my sweet tooth with a piece of dark chocolate or a handful of raspberries instead of ice cream. Besides not having to deal with the constant crashes and the cravings, I enjoy the sweets that I do eat more than before.
—Abby Pfeiffer, Portland, Oregon

I used to think that stretching was a total waste of time, but after being told to stretch daily after a painful knee injury, I discovered what a difference it makes. When I stretch after a workout, my body is much less sore and achy. My legs used to feel really tight all the time, but as long as I stretch in the morning and at night, they’re pain-free.
—Teresa Tobat, Burke, Virginia

Thanks to our new practice of reading nutrition labels, my kids and I are able to look at a product and know whether it will make us feel good or not. If a food doesn’t pass our criteria (no hydrogenated oils or high-fructose corn syrup, a small amount of sugar, and at least two grams of fiber per serving), we don’t buy it. We love knowing exactly what we’re putting into our bodies.
—Erica Privitelli, Los Angeles, California

About five years ago, when I returned to work after being a stay-at-home mom, I realized that waking up at the same time as my daughter and husband made me cranky. I felt overwhelmed having to immediately prepare breakfast and get everyone ready for the day. So now I wake up 30 minutes before the rest of the household. I enjoy a cup of coffee and read or watch a funny TV show. This daily ritual helps me feel more awake and relaxed and puts me in a better state of mind.
—Michele Gorka, Bridgewater, New Jersey

http://www.healthdigezt.com/19-small-changes-you-can-make-to-improve-your-health/

8 Beet Benefits: Aphrodisiac, Brain Booster & More

Written by Randy Fritz from Real Food Life.com

A single serving of beets can boost your energy and lower your blood pressure. Eating beets long-term can help you fight cancer, reduce arthritic pain, and lose weight, as well as assisting in a number of other health areas.

Many people don’t like beets or consider it only a special occasion dish, but we think this powerfood should be on your plate every day.

8 Healthy Reasons to Eat Beets:

1.  Weight Loss
Beets taste sweet, but a cup of cooked beet contains only 60 calories and is full of fiber. This is a perfect food for weight management.

The sugars in beets are smart carbs, since they come in a natural whole food form.  Unlike white sugar, the beet calories come with a lot of nutrients and phytochemicals.

2.  Brain and Energy Boost
Beets are high in natural nitrates, which are converted to nitric oxide in the body. Nitric oxide is known to expand the walls of blood vessels so you can enjoy more oxygen, more nutrients, and more energy.

Studies have shown nitric oxide to increase the efficiency of the mitochondria (your energy powerhouses). The results of these studies were impressive.

• A single small serving (70 ml) of beetroot juice reduced resting blood pressure by 2%.
• A single small serving increased the length of time professional divers could hold their breath by 11%.
• Cyclists who drank a single larger serving (500 ml) of beetroot juice were able to ride up to 20% longer.

3.  Nature’s Viagra
One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. Many plants have been considered an aphrodisiac by some culture at some time, but in this case it may be more than just wishful thinking.

As noted above, beets can increase blood flow due to their nitrates. Increased blood flow to the genital areas is one of the mechanisms Viagra and other pharmaceuticals create their effects.  Beets also contain high amounts of boron, which is directly related to the production of human sex hormones.

4.  Super Antioxidant for a Long, Healthy, Pain-Free Life
Antioxidants help to reverse the daily accumulated wear and tear on the body, known as aging. Beets are a very good source of commonly known antioxidants like vitamin C and manganese, but it is their lesser-known antioxidants which give them their true value.

The blood-red color of beets comes from a powerful group of antioxidants called betalains. There are hundreds of studies on the positive health benefits of betalains.  A short summary of the results shows that they help in the areas of cancer, heart disease, diabetes, and inflammation. If you go to Google Scholar and type in ‘betalains,’ you will see 3790 scholarly references on this subject.

5.  Anti-Inflammatory Benefits
The inflammatory response is a natural function of the body which saves our lives when it responds to the acute stresses in our lives, like bacterial infection and injury. Due to the constant stress in our modern lives, however, this inflammation becomes chronic. It is as though our body is constantly in a battle. Inflammation has been linked to a number of symptoms and diseases including:

Wrinkles

Susceptibility to infections

Cancer

Arthritis

Bronchitis

Chronic pain

Diabetes

High blood pressure

Osteoporosis

Heart disease

Candidiasis

The blood-red betalains in beets have been shown to reduce chronic inflammation.

6.  Cancer Prevention
Preliminary tests suggest that beetroot ingestion can be one of the useful means to prevent lung and skin cancer. Other studies have shown that beet juice inhibits the formation of cancer-causing compounds called nitrosamines.

7.  Cell Detoxification and Cleansing
The antioxidants in beets have been shown to support what is called phase 2 cleansing.  In phase 2 cleansing, unwanted toxic substances are chemically combined with a small nutrient group. This combination neutralizes the toxin and makes them sufficiently water-soluble so they can be excreted through the urine.

This is therefore deep cleansing on a cellular level, that may have long term health benefits.

8.  Improved Mental Health
The betalains in beets has been used in certain treatments of depression. It also contains tryptophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. Enjoy!

Concerns:
Beet greens are one of the many high-nutrient foods that contain measurable amounts of oxalates. Individuals with known or suspected kidney or gallbladder problems are recommended not to eat these high-oxalate foods. This is a much-disputed subject, however. (See Oxalic Acid Controversy.)

Some individuals are concerned when their urine and stool turn red after consumption.  This condition, called beeturia, is not considered harmful and occurs in 10-14% of the population. Individuals with iron metabolism problems are more likely to experience this situation.

Suggestions:

• Raw beetroot juice is one of the most powerful ways you can consume it. It is rather intense by itself, though, and tastes much better mixed with other vegetables. We have thus included a great juice mixture recipe below.
• The nutrients in beets are more susceptible to degradation from long cooking times than other foods, so if you are cooking it, the ideal time would be 15 minutes steaming, maximum.
• Beetroot tops and stems contain much of the same benefits as the root, but with the additional nutrients and phytochemicals associated with green leaf vegetables.

“For pink pee, eat a beet! Children are notorious for refusing to eat their fruits and vegetables, but what child can resist the allure of orange, pink, and even green pee?” — Pee Funny by Benjamin Picard

http://www.healthy-holistic-living.com/8-beet-benefits-aphrodisiac-brain-booster.html

11 Reasons Dehydration Is Making You Sick And Fat

Digestive, skin, bladder and kidney problems, fatigue and headache are just some of the adverse effects from not drinking enough water. We need it as much as air we breathe in! It’s not a joke.

 

Did you know that when you start feeling thirsty your body is already dehydrated?  The best practice is to sip water throughout a day. Have it always handy!

 

If you’re not a morning person, have two glasses of water right after you wake up. It will boost up your blood pressure to normal levels, and it’s way healthier than having your first coffee on an empty stomach.

 

Also, don’t think that sweetened juices, soda or tea will hydrate you as well as water does. It’s actually the opposite! Sugar, as well as salt, makes your body waste precious water just to clean it out from your system. And if you love your coffee, make sure to drink one extra glass of water for every cup you have.

And as an added bonus, drinking water speeds up your metabolism and makes you feel more ‘full’. You will eat less once you start drinking more! It’s the safest and healthiest way to lose some weight.

http://fitlife.tv/11-reasons-dehydration-is-making-you-sick-and-fat/

Five amazing health benefits of ginger

Ginger is an herb that is often used to season foods. It is popularly used in Asian cooking, as well as in stir fries. The root of the ginger plant is firm, pungent and spicy. The color of ginger root can vary from yellow or white to red. The time it is harvested determines whether it has a thick or thin skin.

In addition to being prized for the unique and desirable flavor it adds to foods, ginger has been used for thousands of years as a health remedy for various aliments. For more than 2,000 years, the Chinese have been using this popular root plant as a cure for upset stomach and nausea as well as to aid in digestion and diarrhea. Here are five amazing ways that ginger can help improve a person's health.

1. Combat complications from diabetes

Ginger might help protect the nerves of a person who suffers from diabetes as well as lower their fat levels. Another important way ginger could help diabetics is by significantly reducing the levels of serum glucose, as well as proteinuria, thirst and enuresis. This was the result according to researchers who tested rats that were chemically induced with diabetes. The rats that showed these improvements were given 500 mg of raw ginger. In addition, Laurie Steelsmith, a licensed doctor of naturopathy, notes that ginger can help thin the blood, lower blood pressure, increase circulation and lower cholesterol.

2. Ease pain and inflammation

Ginger has been shown to ease muscle pain, as well as back pain. In addition, it has been shown to reduce inflammation. Women have been able to find relief from menstrual pain. Relief from the pain of migraines has also been experienced.

3. Helps relieve nausea and motion sickness

Using ginger to help relieve the symptoms of nausea has been popular for thousands of years. These properties in ginger are the reason why modern-day people drink ginger ale when they are feeling nauseous. Ginger also helps relieve both sea sickness and motion sickness. A study in which pregnant women were given either a ginger drink or a placebo found that many of those women who were given the ginger drink experienced relief from their symptoms.

4. Relieves cold and flu symptoms

Many people who practice Chinese medicine prescribe ginger to their patients who suffer from colds or the flu. It acts as a antihistamine as well as a decongestant.

5. Helps relieve arthritis symptoms

The results of a study published in Osteoarthritis and Cartilage showed that patients who suffer with painful arthritis in their knees had much less pain and loss of movement when they took ginger than those patients who were given a placebo.

In addition to being added to foods, ginger tea or ginger capsules can be consumed to take advantage of the benefits of this plant.



http://www.naturalnews.com/046525_ginger_home_remedy_anti-inflammatory.html?utm_content=bufferd5192&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer