The Low Down On Diet Comparison

Low carbs and high protein is the way to lose weight, or so you’ll hear from one diet guru, and he has the testimonials to back it up. Low fat, lots of carbs and fresh fruits and veggies, says another – and he’s got the back up from satisfied users, too. A third swears that you need to count the amount of sugar; another tells you the enemy is white flour – if you want to lose real weight and keep it off, who do you listen to?

Take a look at the brief summaries below for a quick overview of the pros and cons of each of the popular types of diet plans.

Low Carb-Hi Protein Diets

Diets like the Atkins, the South Beach and the Zone Diet all recommend restricted carbohydrates and allow liberal amounts of protein, including protein derived from animal sources. Generally, they limit the overall amount of carbohydrates, or teach you to differentiate between “good” and “bad” carbohydrates. Bad carbohydrates, which are forbidden, include white flour, white bread, and white sugar.

Pros: The diets all encourage learning healthy eating as part of losing weight. Deriving most of your daily calories from high fibre sources of carbs like leafy green vegetables and grains is generally considered the best diet for nutrition by the established medical community. The popularity of the diets makes it easy to find low-carb foods.

Cons: The allowance of eating all the protein and fats you like flies in the face of conventional medical wisdom. A diet high in saturated fats could lead to heart disease, diabetes, gout and other chronic health conditions. Following the diets’ cautions and advice to keep portions reasonable should mitigate that concern, though.

Weight Loss “Programs”

Jenny Craig, NutriSystem, Weight Watchers, SlimFast and a number of other weight loss programs rely heavily on pre-packaged ‘diet’ foods. They incorporate professional coaching, social structure and reinforcement.

Pros: The professional coaching and nutritional benefits are a big plus, as are the reinforcement and support aspect of the diets. Meals and supplements are pre-packaged in the right proportions, and if you stick to the diets and exercise as directed you will lose weight.

Cons: The weekly fees and cost of meals can be expensive. In addition, if you rely completely on the packaged foods, you miss out on the re-education of your eating habits, which is important to maintaining any weight lost.

The Real Mayo Clinic Diet

This is not the diet that has circulated for the past thirty or more years and purported to have originated at the Mayo Clinic! The true Mayo Clinic’s nutrition and diet centre recommends a healthy eating weight loss plan based on limiting fats, proteins and carbohydrates, counting calories and deriving most of the daily nutrition from vegetables, grains and fruit.

Pros: There’s no ‘diet’. Instead, you’re encouraged to take control of your eating. Portion control and sensible balance of nutrients are the cornerstones of a weight loss plan that takes weight off gradually, and helps you keep it off permanently.

Cons: It may be difficult to stay on the diet. Counting calories and portions can be difficult if you’re eating out or on the run.

There are many diets that promise to take weight off quickly and painlessly, without exercise or changing your eating habits. The three major variations of diets above all will result in 1-2 pounds of loss per week, which most doctors believe is the optimum way to lose weight for long lasting results.

Anti-Cancer Soup That Work With All Age

By Phyllis Bentley
Posted Tuesday, December 30, 2014 at 12:09pm EST

Dr. Fuhrman’s Famous Anti-Cancer Soup
Making this soup involves more time and effort than the other recipes, so you might want to make a huge amount and save it in the refrigerator for the whole week. It tastes so good that a patient of mine who owns a fine restaurant offers it on his menu.

Place the beans and 4 cups of water in a very large pot and start cooking them, covered, on the lowest flame possible. Take the outer skins off the onions and place them in the covered pot. Do not cut them up, put them in whole. Add the zucchini, uncut. Cut the bottom roots off the leeks and slice them up the side so each leaf can be thoroughly washed, because leeks have lots of dirt hidden inside. Throw away the last inch at the green top. Then place the entire leek (leaves uncut) into the pot. Juice the carrots and celery in a juice extractor. Add the juice to the pot. While the soup is simmering, chop up the mushrooms (if desired). By the time you get to this stage, the zucchini, leeks, onions should be soft.

This next step only works if you have a Vita-Mix, a powerful blender, or a food processor. Ladle some of the liquid from the pot into the machine. Use tongs to remove the soft onions, zucchini, and leeks. Be careful to leave the beans in the bottom of the pot. In a few separate batches, completely blend together the onions, zucchini, and leeks. Add more soup liquid and cashews to the mixture, and blend in. Return the blended, creamy mix back to the pot.

Add the textured vegetable protein and the mushrooms, if desired. Simmer another 20 minutes, and you have my soup that is famous the world over. I know a doctor who makes and freezes my soup and sells it to his patients to cure everything from sinusitis to cancer. It’s not really a cure, but it sure does taste great.

RECIPE:
Ingredients:
1/2 cup dried split peas
1/2 cup dried adzuki or cannellini beans
4 cups water
6-10 medium zucchini
5 pounds large organic carrots, juiced (5-6 cups juice; see note)*
2 bunches celery, juiced (2 cups juice; see note)*
2 tablespoons Dr. Fuhrman’s VegiZest (or other no-salt seasoning blend, adjusted to taste)
1 teaspoon Mrs. Dash no-salt seasoning
4 medium onions, chopped
3 leek stalks, cut lengthwise and cleaned carefully, then coarsely chopped
2 bunches kale, collard greens or other greens, tough stems and center ribs removed and leaves chopped
1 cup raw cashews
2 1/2 cups chopped fresh mushrooms (shiitake, cremini and/o white)

 Instructions:
Place the beans and water in a very large pot over low heat. Bring to a boil, reduce heat and simmer. Add the zucchini whole to the pot. Add the carrot juice, celery juice, VegiZest and Mrs. Dash.
 
Put the onions, leeks and kale in a blender and blend with a little bit of the soup liquid. Pour this mixture into the soup pot.

Remove the softened zucchini with tongs and blend them in the blender with the cashews until creamy. Pour this mixture back into the soup pot. Add the mushrooms and continue to simmer the beans until soft, about 2 hours total cooking time.
 
Reference:
http://www.diseaseproof.com
http://www.healthygirlskitchen.com

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.

Low-Carb Diets: Are They The Best Way To Lose Weight?

Low-carb, starch-free, no bread – there’s a lot of hype around low carbohydrate diets following an investigation by ABC TV’s Catalyst program last week – but are they any good for weight loss? LiveLighter campaign manager and dietitian Alison Ginn takes a closer look.

 

Low carbohydrate diets often help you lose weight initially because they restrict the amount of energy (kilojoules) you eat. While following a low carb diet you’ll probably skip the office treats, reduce some meal sizes (because there is no bread, potato, rice or pasta) and possibly have fewer snacks, too.

But long term, a low-carb diet is pretty hard to maintain. All of the restriction can lead to binge eating. So while you may lose weight initially, there’s no reliable evidence to say it lasts.

Are they safe?

In a word, no. Carbohydrate foods break down into glucose (a simple sugar) after we eat them. Our body needs glucose to power the brain and many of our organs. 

There is variation across low carb diets in severity of carb restriction and total amount of food. Starchy foods may be replaced with either protein or fat. Fruit and milk may be permitted, limited or forbidden. 

While severe carbohydrate restriction can be dangerous, the main safety issue is missing essential nutrients when skipping an entire food group (or two or three if fruit and dairy are limited).

Apart from energy the other benefits of carbohydrate foods are

• Fibre: you will get some fibre from fruit and veg but wholegrain foods are the highest source.
• Antioxidants: from wholegrain foods and from a variety of colours of fruit and veg.
• Calcium: yoghurts and milk (dairy or fortified alternative) are some of the best sources of calcium in the western diet.

Complete nutritionally balanced meals reduce the need for frequent snacking which can lead to unintended overeating.

The consensus?

Instead of a low-carb diet include vegetables, fruit, wholegrains lean dairy and protein foods every day to help you lose weight and while ensuring you get all the nutrients you need to keep your body healthy.

How to eat a balanced diet
Balanced meals: Try to have some carbohydrates, vegetables and a protein food (such as lean meat, fish, eggs, tofu and low-fat dairy) with each meal. Eating a balanced meal every time you eat will ensure you get all the nutrients you need and help you feel fuller.
Livelighter.com.au has a meal and activity planner and many delicious recipes to help you achieve your goals.

Move more: Regular exercise will help you feel energised and shed those extra kilograms.

Eat less processed food: Though strict carbohydrate restriction is unnecessary, and even dangerous, it is beneficial to watch the amount of processed sugar you’re eating (and drinking) and also limit added fats. Pay attention to limiting sugary drinks, processed snacks and white starchy foods (opt for wholegrain). Eat more vegetables, fruit, wholegrain foods, low fat yoghurt, eggs, nuts and fish. Water is the best drink for your waist and your teeth. 

http://www.bodyandsoul.com.au/weight+loss/diets/low+carb+diets+are+they+the+best+way+to+lose+weightr,34411

Nutrition Smackdown: School Lunch vs. Packed Lunch

Laura TedescoNovember 13, 2014

Food fight: School lunches are giving brown-bag meals a run for their nutritional money. (DebbiSmirnoff/E+/Getty Images, DNY59/E+/Getty Images)

Remember when school lunches consisted of frozen pizza and French fries? When it was proposed that ketchup be counted as a vegetable? Fortunately, those days are becoming a distant memory, thanks, in large part, to the National School Lunch Program (NSLP), which sets strict nutritional guidelines for meals in school cafeterias. For the 2012-2013 school year, the NSLP updated its standards, and now requires schools to offer fruits and vegetables every day, shift from refined to whole-grain carbs, serve fat-free or low-fat milk, reduce sodium content, eliminate trans fat, and limit calories to meet specific energy requirements by age group.

“[These changes] are required if schools want to get reimbursement for meals — and they all want to get reimbursement for meals,” said Alisha Farris, a registered dietitian in the Virginia Tech department of human nutrition, foods, and exercise. “About 95 percent of schools are meeting the new standards.”

This may explain why, despite the less-than-stellar reputation of school food, Farris and other Virginia Tech researchers found that cafeteria lunches are actually healthier than the meals parents are packing. To determine this, the scientists analyzed the contents of 1,314 student lunches at three elementary schools in rural Virginia. “There have been studies [like this before], but they were prior to the new guidelines,” she said.

So how did the nutritional showdown pan out? After crunching the numbers, the researchers found that the packed lunches contained more calories, carbs, fat, and sugar and less protein and fiber than the school lunches.

The foods that parents tossed into their little learners’ brown bags explain these nutritional differences: Packed lunches were less likely to contain fruits and vegetables and more likely to include chips and sugary drinks, compared to cafeteria meals. Which foods cropped up again and again? Grab-and-go items, such as mini bags of chips, Capri Sun drink pouches, and Lunchables. And while none of the school cafeterias offered dessert, 61 percent of the brown-bag meals included a sweet treat.

Although packed lunches may vary by region and socioeconomic status, Farris thinks her study’s findings are on par with national trends. “The results speak to a wider problem of our children [consuming] more sugar-sweetened beverages and desserts,” she told Yahoo Health. These dietary shifts are likely fueled by one thing: convenience. “You really have to go the extra mile to chop fruits and vegetables — it just takes more time,” she said. “Convenience foods are very handy, but for the most part, they aren’t healthy options.”

And as any parent can attest, it’s often a struggle to get your child to eat an apple instead of a cookie. “Parents might cave in to what their kids want,” said Janice Newell Bissex, a registered dietitian and co-founder of Meal Makeover Moms. “If kids see that their friends have a Lunchable and it looks good, they’ll beg their parents. And the parents think, ‘Well, it’s convenient, and they like it. So I’ll go for it.’”

Although Farris originally assumed parents opted to pack lunches due to nutritional concerns, “our results really suggest that’s not the case,” she said. “We really want to figure out what’s motivating them: Is it food preferences of their child? Do they just want to get some calories in — and that’s more important than the quality of the food? We don’t know.”

What is clear: There’s definitely room for improvement. The good news is that upping the nutritional quality of kids’ lunches doesn’t have to be difficult or time-consuming. You can start with simple swaps — say, sending a piece of whole fruit instead of a prepackaged dessert or replacing sugary drinks with water, said Farris. “That would make a huge difference to the nutritional quality of the lunch,” she said. Or follow this roadmap to a well-balanced lunch to give your kids’ afternoon meal a total overhaul:

Essential #1: A source of protein

If you opt for the traditional lunchtime source of protein — sliced turkey breast — try serving it Lunchables style with whole-grain crackers and other bite-size nibbles. “Some children like that style of eating — just finger foods,” said Bissex. “They might be intimidated by a big sandwich, especially the younger kids.” Other creative ways to pack in protein: hummus, tuna (canned with a little mayo), or even leftover grilled chicken from last night’s dinner. “Thread fruit and little blocks of chicken and cheese on a kabob,” suggested Bissex.

The payoff: Protein is what keeps your kid full throughout the day, and it also helps prevent blood-sugar spikes and crashes, said Bissex. That equals better concentration.

Essential #2: A fruit

The easiest route is, of course, to toss a whole piece of fruit into your little one’s lunchbox. However, if your child won’t eat it, there’s no use packing it, said Bissex. Instead, try sliced-up strawberries, or use a melon baller to create small scoops of fruit. (Hint: Pack a toothpick — your kid will think it’s fun to eat fruit that way!) Dried fruit is also an option, as long as you pick the no-sugar-added kind, said Elisa Zied, a registered dietitian and co-author of Feed Your Family Right! Even pre-packaged fruit cups are acceptable if you pick the ones soaked in juice or water, not syrup, said Bissex.

The payoff: Not only does fruit help quiet your child’s sweet tooth, but the fresh stuff is also full of nutrients like vitamin C, vitamin A, and filling fiber, as well as water to help keep him or her hydrated, said Zied.

Essential #3: A vegetable

This may be the least convenient food group to fulfill, but with the a little prep work, you can avoid feeling rushed in the A.M. The night before, or even on Sunday evenings every week, cut up a bunch of carrots or celery, and create single portions in zip-top bags, said Bissex.

If your kiddie won’t eat plain veggies, it’s OK to include a little ranch dressing (try making your own with low-fat yogurt!) or even hummus for dipping — and don’t hesitate to experiment: “Hold taste tests at home to figure out what foods they want and like,” suggested Farris. “Get them involved in the process as much as possible.” If all else fails, you can sneak a layer of fresh spinach onto your child’s sandwich.

The payoff: Vegetables are loaded with essential nutrients — without adding a crazy number of calories to your child’s meal.

Essential #4: Whole grains

It’s not just what you put between the bread that matters — the foundation of your child’s sandwich is also critical. Whenever possible, opt for whole-grain — not white — bread or tortillas, said Bissex. The same goes for crackers if you’re sending a smorgasbord-style lunch. Triscuits are an easy option.

The payoff: Whole grains contain complex carbs and fiber to fill your little one’s belly, plus iron, magnesium, and B vitamins, which help turn food into energy, said Zied.

Essential #5: Low-fat or nonfat dairy

In the Virginia Tech study, parents did consistently pack yogurt. The question is: Did they pack the good stuff — or the sugar-laden junk? At the supermarket, check the labels and make sure you choose one of the lower-sugar options, advised Farris. “Yogurt has lactose in it, so it’s going to have some sugar,” she said. “But if sugar is one of the first ingredients on the list, then you know it has a lot of added sugar.” As an alternative, give your child the cash to buy a little carton of milk from the cafeteria.

The payoff: Dairy is packed with calcium and often has vitamin D added. Plus, “it provides protein that fills kids up and keeps them satisfied,” Zied said.

Essential #6: A source of healthy fats

This shouldn’t be the star of your child’s meal — just a small handful of nuts (if they’re allowed at his or her school) or even a few slices of avocado on a sandwich will do the trick, said Bissex. You can even turn nuts into a treat: Mix them with dried fruit and chocolate chips for a tasty trail mix, she suggested.

The payoff: Even a small amount of fat will help your child absorb certain nutrients in fruits and veggies, Bissex said.

Essential #7: Water

Even if your child buys milk from the cafeteria, you should always pack a bottle of water, too. You can even add a splash of 100 percent fruit juice or fresh berries or cucumber slices to flavor it, said Zied.

The payoff: One word: hydration! 

Optional Item: Dessert

If you want to send a little something special, skip the prepackaged sweets, and make your own at home instead. “Then you have a lot more control over how healthy they are,” Bissex pointed out. “I always try to weave in a little bit of good nutrition to cookies — a little flaxseed, a little wheat germ.” You could also go the trail-mix route (see above), or even just break off a square of chocolate to sate your child’s sweet tooth.

https://www.yahoo.com/health/nutrition-smackdown-school-lunch-vs-packed-lunch-102450598117.html
 

Paleo Diet - Lose Fat

Paleo diet can help you tremendously by losing fat and weight. Paleo is a very popular diet, which offers real benefits and millions of people are using this diet to get the benefits.

 

Paleo works and that’s why people like it.

 

You can use Paleo diet and with a few simple ways you can maximize your fat and weight loss. 

Keep your food simple

Paleo diet is effective for fat and weight loss because it can reduce the number of calories without consciously reducing them. If you eat simple foods, you tend to eat less and that will help you to get rid of the extra pounds without any effort.

 

You can keep your paleo diet simple by sticking to the basics of a healthy meal. Add a protein source such as meat or fish, whole foods, carbohydrates from root vegetables and fruits, lots of non-starchy vegetables, and the little bit of healthy fat. When you are trying to lose weight and fat, it is always better to cook simple dishes instead of gourmet meals. Keeping your diet simple will also help you to avoid those extra ingredients and flavoring needed for complex recipes. You can always go for those tasty gourmet meals during the weekend or on special occasions.

Eat enough

If you’re trying to lose fat and weight, you should eat enough. Some people may believe that eating less food will help you when you’re trying to lose weight. However, it’s not true. You should not deprive your body of the calories and nutrients that you need for the optimal functioning of the body. If you suddenly decrease your calorie intake too much, it will reduce your resting metabolic rate, which is the number of calories you burn just being alive. In that case, your program to lose weight and fat may be jeopardized. You don’t have to serve yourself to lose fat and weight.

 

Paleo diet is helpful here because it does not let you serve and keeps you full. You don’t have to fight hunger when you are trying Paleo diet. If you can naturally reduce the amount of food you are consuming, you can easily lose weight. That’s what Paleo diet tries to do. You can eat meals that will satisfy you without the need to count calories and at the same time you will eat less than before.

Move throughout the day

If you’re on a Paleo diet, then you should not sit much and keep moving throughout the day. If you sit too much, it will negate the benefits of exercising and will make your weight loss program harder. In general, most of the time of a common individual is spent sitting doing something or other. Exercising will not be able to reverse the harmful effects that too much of sitting has. You need to become active throughout your day so that you can get more benefit from the Paleo diet and exercising. There are different ways to keep you moving throughout the day. You can also get a standing desk to make sure you are not setting all the time while in office.

Eat enough carbs

You should eat enough carbs to support your activity level. You should not overeat carbs, but you should eat enough carbs so that you are capable of optimally performing all the bodily functions every day.

 

If you work with your body instead of against it, losing weight may be very effortless for you.

 

http://www.doctortipster.com/25340-paleo-diet-lose-fat.html

 

 

The Best Foods to Eat at Every Time of Day

Choose the right meals, snacks and drinks to boost your health all day long.

Eats by the Hour

It’s not just what you eat, but when you eat that matters. “Our food dictates everything from our mood and energy levels to sleep patterns and cravings,” says Marci Anderson, a registered dietitian in Cambridge, MA. So whether you want to feel alert in the morning, blissed-out at lunch or sleepy at night, smart food choices can get you there. You don’t have to eat everything that follows in one day; just pick what suits your needs.

1.) 7 A.M. Goal: Feel full

Are you hungry when your alarm goes off? Good! “That’s a sign that your metabolism is revved up,” says Anderson. And eating, rather than skipping breakfast, is associated with better metabolism and health, she says. Eat within an hour of waking up and aim for a balance of complex carbs, fats and protein, which helps control your appetite throughout the morning, according to research from the University of Missouri-Columbia. Some suggestions: oatmeal topped with peanut butter and berries or whole-wheat toast topped with Cheddar and avocado.

2.) 9 A.M. Goal: Focus on work

You may be hardwired to expect your morning jolt from coffee, and three cups a day have been shown to be healthy. Java may also perk up your ability to focus and pay attention, says registered dietitian Lauri Boone, author of Powerful Plant-Based Superfoods. For a similar lift with less caffeine, gulp some green tea. Its antioxidants—in particular EGCG—have been found to promote brain cell production and improve memory and learning, a 2012 Chinese study found. Or for a caffeine-free concentration boost, chew a stick of gum, per one UK study.

3.) 11 A.M. Goal: Avoid treats at the meeting

Yes, the breakfast on slide 2 keeps you satisfied, but it’s normal to feel hungry again after three or four hours. Eating a small snack before a meeting stocked with cookies or doughnuts takes the edge off your hunger, so you can resist temptation. Anderson recommends a cup of lowfat Greek yogurt because it contains 15 to 20 grams of filling protein to reduce cravings. Then, if a doughnut still looks good, grab a half and savor the splurge back at your desk.

4.) 1 P.M. Goal: De-stress at lunch

If your morning tasks leave you anxious, try a salad with spinach, summer squash and zucchini topped with quinoa on your break. The vegetables provide plenty of vitamin B6, which helps make mood-stabilizing neurotransmitters and aids nervous system function. Quinoa, a complete protein, is rich in magnesium, and that relaxes blood vessels and muscles, says Boone. You can also sprinkle maca root powder on top, she adds. The nutty-tasting veggie “may enhance the body’s natural ability to respond to stress,” she says.

5.) 3:30 P.M. Goal: Beat an afternoon energy slump

You may want to reach for a sweet latte, diet cola or bag of candy to battle afternoon fatigue, but caffeine can prevent you from falling asleep later, while sugar can bring on a crash that leaves you even more tired. A snack of whole foods, on the other hand, provides real energy for a productive afternoon. Try an ounce of nuts, like almonds, walnuts or pecans, or a nut-and-fruit bar like a Larabar. Bonus: Moderate nut consumption has been linked to a slightly lower weight and waist circumference, finds an analysis of many studies published in the American Journal of Clinical Nutrition.

6.) 5 P.M. Goal: Fuel up for a workout

An early evening workout may bolster your performance and energy at the gym, according to a small 2009 study. So if you’re heading there after work, make sure you adequately fuel your muscles. Aim for easy-to-digest carbs, which provide a quick hit of energy without upsetting your stomach. Think a small smoothie with milk, yogurt and berries. If you’re not hungry, drink coconut water—it’s got sugar and electrolytes to keep you pumped and hydrated, says Boone.

7.) 7 P.M Goal: Stay slim at dinner

You’re probably more sedentary after supper, especially when the temperature drops in winter. Though the best way to torch calories is with a post-meal walk, you can also bump up your burn by adding chili peppers to your meal. The heat from their capsaicin can help spike metabolism and control appetite, according to research from Purdue University. Another slimming strategy: Cook with herbs and spices. When people ate a reduced-fat but spiced-up meal in a University of Colorado study, they reported liking it more than the full-fat version. Why? Spices contribute loads of flavor, but zero calories. So shake on smoked paprika, oregano and garlic powder.

8.) 10 P.M. Goal: Fall asleep

If you’re having trouble catching zzz’s, first ask yourself if you’re hungry. If so, pour yourself a glass of vanilla soymilk, suggests Anderson. It contains carbs, which promote the production of tryptophan, the amino acid that makes Thanksgiving dinner guests need a nap after turkey. “The body uses it to produce serotonin, a neurotransmitter that tells the brain to go to sleep,” she says. Plus, the calcium in the drink helps relax blood vessels for an extra calming effect.

http://www.healthdigezt.com/the-best-foods-to-eat-at-every-time-of-day/
 

Weight Loss 101

 

Trainer: Katie Coles, Research Nutritionist, MS, RD, CPT

Have you changed up your diet, only to be stuck on a weight-loss plateau, or worse, even gain weight? Do you think you’re eating healthily, but can’t seem to slough off the pounds? Do you have weight-loss goals, but don’t know where to start? Research nutritionist Katie Coles is here to help. In this podcast, learn more about what to focus on to bring about successful, lasting weight loss, including:
 •    Why monitoring calorie intake is vital
•    The importance of where your calories come from, including protein, carbohydrates        and fat
•    How weight-loss supplements, including those from Isagenix, fit into weight-loss plans

To listen to the podcast go to: http://isagenixpodcast.com/weight-loss-101/

If you want to smile next time you step on the scale, listen in for important tips. For more on Isagenix products, go to: http://www.healthnharmony1.isagenix.com/

The Many Important Roles of Protein in the Body

Proteins are large, complex molecules constructed from a set of 20 amino acids, 8 of which must be obtained through diet and are not produced naturally by the body. Each protein's specific function is determined by its amino acid arrangement, and these arrangements can vary considerably.

While most people understand that protein plays a role in the growth and repair of cells, in reality it performs far more functions. This article contains a distillation of protein's main roles in the body.

What protein does for us

Aids growth and repair of cells -- After our body breaks dietary proteins down into amino acids, it uses them to build and repair cells and tissue, including muscle tissue. This is one of the main reasons why nutritionists recommend that bodybuilders eat protein-rich foods such as meat, fish, legumes and eggs. However, it's important to remember that protein cannot build muscle by itself; a high protein intake must also be complemented by vigorous exercise for effective muscle growth.

Assists with important biological functions -- Our bodies perform thousands of biochemical reactions daily and all of them require energy. Enzymes are proteins that help to reduce the activation energy of many biochemical reactions, allowing these reactions to occur much faster. One example of an enzyme is lactase, which is needed for the complete digestion of milk.

Supplies energy -- If our carbohydrate reserves are depleted, our bodies can utilize proteins as an energy source by reducing them to their basic amino acid structures and then oxidizing them as it would glucose. However, this is a "last resort" way of generating energy; too much protein used in this manner can cause dysfunction.

Sends signals around body -- Hormones are proteins that are released by a cell, gland or organ to send signals to, or co-ordinate actions in, other parts of the body. One example of a hormone is insulin, which regulates fat and carbohydrate metabolism in the body.

Transports substances around body -- Some proteins, called transport proteins, carry other proteins around the body. Hemoglobin, for instance, is a protein found in red blood cells that carries oxygen around the body. It also transports carbon dioxide, a waste product, back to the lungs so that the body can excrete it.
Protects against infection -- Antibodies are Y-shaped proteins that are used by the immune system to identify and neutralize bacteria and viruses. All antigens (substances that stimulate the production of antibodies) have a specific antibody to immobilize them until our white blood cells can destroy them.

How much protein do we need?

According to the Centers for Disease Control and Prevention, the recommended daily allowance of protein is 56 grams per day for adult men and 46 grams per day for adult women. Pregnant and lactating women can take a little more.

Whole foods are always the best source of protein, especially those that contain all 8 essential amino acids ("complete" proteins). Some vegetarian examples of complete proteins include buckwheat, quinoa, royal jelly and chia seeds.
http://www.naturalnews.com/046651_protein_amino_acids_muscle.html?utm_content=buffer7e05e&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

10 Surprising Flat Belly Foods

Whether your abdominal problem stems from bloating/gas or from being overweight and you want to get it flat and firm again, the following foods will help out. They promote overall digestive health as well as oftentimes boosting your metabolism and raising the energy levels so you can stay active and healthy.

Fennel Seeds

Fennel seeds have a pleasing, licorice-like flavor and they are great to eliminated excess gas and bloating. They do this by relaxing the muscles of the digestive tract and allowing the gas to pass naturally. They are also rich in calcium, magnesium, iron and dietary fiber.

Salmon

Salmon is a great weapon in the war on belly fat: it is rich in both Vitamin D and omega-3 fatty acids, both of which help the body to shift weight from the abdomen and encouraging the body to burn fat rather than to store it.

Eggs

Eggs for breakfast generally help you to keep from overeating for the rest of the day. This is because they are packed with protein to keep you feeling full and Vitamin B-12 which helps your body break down fat more efficiently.

Olive Oil

This is rich in the healthy monounsaturated fat that helps regulate blood sugar levels (this aids in appetite suppression) and boosts the body’s ability to break down and utilize fat. It has also been linked to better levels of lipids in the blood.

Asparagus

Of all the vegetables, asparagus arguably is one of the best for a flat belly: it contains pre-biotics, which support healthy flora in the digestive tract, and it also is rich in fiber to promote digestive health and has natural anti-inflammatory properties which soothe gastric inflammation.

Whole Grains

Losing abdominal fat is also easier if whole grains are part of your diet. This this mainly because they are so high in dietary fiber which regulates blood sugar and staves off hunger. They are also rich in vitamins, minerals and antioxidants to promote overall health.

Bananas

The potassium in bananas acts as a natural diuretic to release excess sodium and water from body. They can also promote good digestion and prevent constipation since they are so high in dietary fiber.

Greek Yogurt

Another tasty way to promote a flat belly is daily intake of Greek yogurt. The live active cultures that this yogurt contains makes your digestive system more efficient and its high protein content makes it extremely filling.

Cucumbers

High in fiber and water content, low in calories and containing natural anti-inflammatories, cucumbers are a natural choice for losing belly fat and maintaining a healthy digestive tract. They are great in salads or sandwiches.

Water

Drinking sufficient water will also help lose belly fat. It staves off hunger, causing you to eat less and makes the entire digestive tract run more smoothly and efficiently. It also helps, if you are eating a high-fiber diet, to move that fiber through your system.

So if you are serious about getting a flat belly and improving your digestion and overall health, these ten foods can help you on that journey. The good news is that dietary therapy like this is even more effective if you can combine it with a regular exercise program to achieve well-being.


http://blogs.naturalnews.com/10-surprising-flat-belly-foods/

How bananas improve gut health, aid in weight loss and improve mood

Whether you happen to like the taste of bananas, or you simply like the portability and convenience but don’t especially relish the taste or texture, there are some things you should know about this popular fruit that may change your mind about how beneficial it is to add them to your regular diet.

Resistant Starch
Bananas contain resistant starch. This is a “good” starch because it doesn’t digest or break down as quickly as a simple starch. True, it will break down into sugar eventually, but since a banana has this type of starch and also happens to have to protein as well, it will have a more steadying effect on your blood sugar levels than a snack like pretzels or some other simple starch.

This makes it an ideal snack for when you’re on the road or for when you need a snack to hold you over until dinner time or lunch time. The greener the banana, the more resistant starch it will contain.

Mood boosting tryptophan, tyrosine
Bananas contain tryptophan, which is a precursor to serotonin production. They also may boost dopamine, which is another vital component for promoting a good mood and positive outlook. One study found that after ten days of ripening, tyrosine was also detected in bananas. Tyrosine is an amino acid which is pivotal in the production of dopamine. The riper the banana, the more dopamine-enhancing tyrosine you’ll get.

A great lower fat, higher fiber alternative for baked goods
You can actually used mashed up bananas (preferably ripe) in place of fats and oils in baking. It does take some practice, but typically you can use it in place of vegetable oils and butters and cut your fat down dramatically. You’re also adding fiber and a delicious moistness. Mashed bananas will add sweetness, so you should adjust the recipe as needed. Also, you may need to cut down on some of the egg in the recipe if you’re using bananas as a baking replacement.

It’s likely best to use a recipe that actually gives you measurements for each ingredient when cooking with mashed bananas for this reason. Another delicious recipe that just about everyone loves, and which uses three ripe bananas is banana nut bread. Since it also calls for walnuts, it’s one of the healthier dessert breads you can eat, and you can always find recipes out there that cut the sugar down so that you have an even healthier snack to look forward to.

Excellent for weight loss, appetite control, electrolyte replenishment
Bananas are rich in potassium, which is an important electrolyte. It regulates muscle activity, which is why your muscles cramp if you are deficient in this mineral. Potassium also helps regulate heartbeat, and keeps the body in electrical harmony, stimulating the right muscles and bodily functions at the appropriate time.

Athletes often use bananas as a powerhouse snack because they contain so many components that not only enhance energy and boost mood, but they also regulate body weight. They are filling and only clock in around a hundred calories, and because they help regulate blood sugar and enhance mood, your body registers less hunger sensations.

Rich in prebiotics – Good for digestion, colon and intestinal health
Bananas are rich in prebiotics. Most people know of the importance of probtioics, but prebiotics are often left out of the discussion when it comes to a healthy gut and efficient digestion. Prebiotics help our bodies to naturally produce more probiotics by passing into the intestines undigested. They act as a precursor to friendly bacterial growth in our intestines and colon, and for this reason they help keep our entire digestion system functioning properly – and more importantly comfortably and efficiently.

Prebiotics may also enhance your immune system and can even help alleviate certain allergic responses. This is because they enhance one of the key components of a healthy digestive tract which is probiotic population.

A healthy gut has long been linked to a robust immune system and it is pretty clear from recent studies that those with a high population of healthy flora (probiotics) tend to have much more effective immune systems.

Bananas are also rich in fiber, which helps to keep everything moving through unencumbered by discomfort, straining, or constipation. They provide the necessary lubrication it takes to keep waste moving through the digestive tract so that it all may be properly absorbed and then expelled from our bodies efficiently. This means a healthier, cleaner colon and clean, healthy intestines.

http://blogs.naturalnews.com/bananas-improve-gut-health-aid-weight-loss-improve-mood/?utm_content=buffera72a4&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

Health Benefits of Coconut

Health Benefits of Coconut 1 – Coconut for Weight Loss
Coconut oil promotes weight loss. Researchers have discovered that besides coconut oil not increasing body fat, it in fact produces a reduction in white fat stores.

In a study of obese mice that received a diet rich in either coconut or safflower oil, mice that received the coconut oil were found to have made much less fat cells than mice that received the safflower oil.

Due to the fact that the medium-chain fats found in coconut are absorbed easily and made use of as a source of energy by the body preferentially, the body’s metabolic rate is actually increased.

Health Benefits of Coconut 2 – Coconut for Fungal Infections
The lauric acid found in coconuts as well as its derivative monolaurin which is converted from lauric acid in the body, is effective in eliminating various fungi, such as Candida albicans and ringworm.

Nutrients in Coconut
The fat in coconut is nearly all the immune boosting medium-chain saturated fat.  The flesh of a coconut consists of around 50% water and about 35% coconut oil, 10% carbohydrates, and 3.5% protein. Coconuts are a great source of molybdenum, manganese and copper. Coconut also is a good source of zinc and selenium.

History of Coconut
The coconut palm is believed to have come from someplace in the Malayan archipelago and was soon spread by nature and man. Herb infused coconut has been made use of in Ayurvedic medicine for nearly 4,000 years as an effective parasitic skin disease treatment.

Approximately 20 billion coconuts are harvested every year, and even though the Philippines, Indonesia and India are the major producers, the coconut palm also grows in the tropical regions of Asia, Latin America, the Pacific Islands and East Africa.

 

 

 

http://www.aboutnutritionfacts.com/health-benefits-of-coconut.html

8 Important Nutrients to Boost Health

 

As people strive to improve their health and evolve their food choices to a more plant-based diet, it is easy to get lost along the way. When you transition to a healthier diet, it is important to educate yourself about the nutrients your body will need on a daily basis.

It’s important to learn how to create a balance of protein, carbohydrates and quality fats with each meal. There are eight essential nutrients including protein, iron, zinc, magnesium, calcium, B12, iodine and Essential Fatty Acids which are necessary to boost and optimize our health.

1. PROTEIN

A crucial part of any diet, the average RDA for women is 45 grams and for men 55 grams, which you can easily consume in the form of:

·       Beans, legumes, lentils and peas

·       Free range eggs

·       Raw milk, cheese and yogurt.

·       Nuts and seeds, which benefit from soaking in water or sprouting first

·       Non-dairy nut and seed milks

NOTE: Pseudo-meats and other pretend protein foods should be avoided if possible, as they are highly processed foods. In an article by Sally Fallon and Mary G. Enig, Ph.D. they write that, “Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed soy protein isolate develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.”

2. IRON

One of the most common deficiencies in the world, iron is an important nutrient, integral to many bodily processes. It is especially essential for pre-menopausal and pregnant women, who tend to have this deficiency. If you feel tired, low in energy, suffer from headaches or hair loss, a pale complexion and weak nails, you could be suffering from iron deficiency.

Strong, healthy blood requires proper amounts of Iron. Average RDA for woman 19-50 years is 18mg, women 51+ years is 8mg and adult male is 8mg.

3. ZINC

 

Two billion people may have a zinc deficiency, yet it’s an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.

Because the human body does not store Zinc, it is essential to obtain it from the food you eat. The RDA for adult women is 8mg and for men is 11mg.

·       Cocao, oysters, wheat germ (zinc)

·       Green leafy vegetables: kale, collards, cabbage, spinach, and broccoli

·       Nuts, seeds: almonds and cashews

·       Beans, lentils, legumes, peas, in cooked and sprouted form

·       Fruits and dried fruits: apricots, dates, and raisins

·       Date syrup and molasses

4. MAGNESIUM

Magnesium plays a more important role than calcium in the body. It reduces your risk of cancer, and controls the entry of calcium into each and every cell–a physiological event that occurs every time a nerve cell fires! When it comes to building healthy bones, magnesium is as important as calcium and vitamin D are. Without adequate magnesium, too much calcium gets inside the cell. This causes cramping and constrictions in ways you many doctors never consider.

Earlier dietary surveys show that a large portion of adults do not meet even the RDA for magnesium (320 mg per day for women and 420 mg per day for men) which is below the level necessary for optimal health being 500mg+ per day for both men and women.

·       Green, leafy vegetables, starches,

·       Grains and nuts, and raw milk.

5. CALCIUM

In a nutshell, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly. The RDA for adults is 1000-1200mg and can be found in a variety of foods, such as:

·       Dark greens: broccoli, kale and Chinese cabbage

·       Sea Vegetables: wakame, arame, dulse, hijiki, and kelp

·       Dairy products: milk, yogurt and cheese

6. IODINE

Iodine is a mineral found mostly in seafood (including seaweed) that helps the body synthesize hormones, including thyroid hormone. This important mineral has been slowly but steadily leaving our food stream. The chemicals in fertilizers used in modern farming and chlorine added to water bind to iodine and prevent it from being utilized by our bodies. Iodine deficiency significantly affects the brain development of unborn babies and young children and is the main cause of preventable mental retardation and brain damage across the world. It also leads to underactive thyroid and may increase the risk of miscarriage and stillbirth, which could be a major problem given the numbers of women suffering from this deficiency. Iodine deficiency is not only common in developing countries, research has suggested that more than two thirds of teenage girls and 15 percent of adult females in the US have an iodine deficiency.

Caution: Too much iodine can also be harmful. although the World Health Organization (WHO) recommends 200-300 micro grams of iodine daily during pregnancy for normal fetal thyroid hormone production and neurocognitive development, 1,100 micro grams is considered to be the safe upper limit for daily ingestion by the US Institute of Medicine.

·       Eggs, fish and seafood are good sources.

·       Vegans can go for seaweed, cranberries, organic strawberries and himalayan crystal salt.

7. VITAMIN B12

Vitamin B12 is an important nutrient, especially for those following strict vegan lifestyles. It is required by your body to make new red blood cells and help keep your nervous system healthy. Without it, permanent damage can result. B12 can also lower homocystein levels, which is great news since elevated homocysteine levels may cause heart disease and strokes. A deficiency leads to anaemia and its symptoms include tiredness, pale complexion and breathlessness. It can also cause memory loss, confusion, mood swings and depression.

Vegans and vegetarians who do not eat eggs or dairy will need to take this essential nutrient in the form of a B complex supplement that includes the RDA for B12 of 1.5 microgram for adults. Shitake mushrooms, sea vegetables and algae contain something similar to B12, but it does not work in the body in the same way as B12 from animal sources. Some nutritional yeast food products contain some Vitamin B12. Meat and eggs are some of the best sources, however, if you’re a vegetarian or vegan, it may be essential to occasionally use a B12 patch or high quality B12 supplement in your diet.

8. ESSENTIAL FATTY ACIDS

Research says that eating more omega-3 fatty acids makes one live longer, look better and feel happier. A deficiency, on the other hand, can cause depression, mood swings and even aggressive behaviour. These fatty acids prevent heart disease, are good for your eyes, help you shed pounds and keep your skin and hair in good condition.

The body needs quality fats to help absorb the ‘fat soluble’ vitamins A, D, E and K, to regulate cholesterol, provide energy, maintain heart health and a number of other important functions. Saturated fats from animal sources is limited in a vegetarian diet, but hydrogenated and trans fats in baked goods and chips should be avoided for their harmful health effects. Recommended RDA for Omega Fatty Acids is 1-2 tablespoons.

·       Extra Virgin Olive oil

·       Sesame oil

·       Raw butter and clarified butter

·       Coconut oil: a saturated vegetable oil that has proven beneficial in the diet

·       Omega-3 oils: Flax, hemp and walnut oils

  

http://www.healthdigezt.com/8-important-nutrients-to-boost-health/