How To Manage The Important Pre-Diet Diet
Dieting can be a considerable shock to the system, especially if this is a first time, and that is why many people never get past the first week. To help prepare you and your body here are five quick and easy tips to get you ready to take on a valentus emulin.
Try them for a month and at the end of the month get ready to start your diet. The tips will suit most diets but are not suitable for a low carb 'Atkins' or 'South Beach' type diet.
Breakfast This is the most important tip, eat something for breakfast and it is better if the breakfast is a good one. Most diets insist on a proper breakfast and so it is a habit you will need to get into.
If you already have a breakfast then check the diet, make any changes and just carry on. If you have not chosen your diet yet, just have a bowl of cereal and a glass of juice or, if you want something more substantial, try grilled bacon and reduced-sugar baked beans on wholemeal toast.
If you read that and thought: "No, I've tried breakfast and it's just not for me," make a slight concession and eat a banana first thing and maybe have a cup of tea. Bananas are easy to eat, highly nutritious and will usually make you hungry soon after eating. The most important thing is that it is a start and you will soon find that you are ready for food in the morning.
Five-a-dayYou know the recommendation, we should all eat five portions of fruit and vegetables a day but five portions is a minimum. If you don't eat this much already (or if you don't know how much you eat) this can sound a lot but try and get up to speed with this as soon as you can. When you are there, or if you already eat this much, try to increase this to seven or more portions.
To help you, you can take advantage of the tremendous snackability of most fruit. They are tasty, fun and quick to prepare, so keep some fruit ready to eat in the fridge so that they are the first thing you see as you open the door.
As well as this, have a bowl of dried fruit not too far away, as I do, for a tasty snack and, for top health, add a few nuts to the fruit. Most diets (but not Atkins style low-carb diets) recommend large amounts of fruit and vegetables and it is sometimes hard to suddenly subject your body to this so increasing vegetables like this will help prepare your body for most diets.
The whole of the grainYou have heard it all before: throw out the white and only eat brown! So eat plenty of wholemeal rice, wholemeal pasta, wholemeal bread and brown potatoes.
Brown potatoes? Yes, that is my name for potatoes cooked with their skin because a lot of nutrient is trapped just below the skin and peeling tends to remove it.
Don't worry, by the way, if you have heard that wholegrains are fattening. What is fattening is eating too many calories, wholemeal food in a diet is highly nutritious and an important staple.
If you are not sure how much to serve, try covering a third of the plate with pasta or rice or potatoes and leaving a third (plus a little) for vegetables and whatever is left for chicken or fish.
Is Your Goal Really Weight Loss?
Now, let me ask you a question. Is your goal really weight loss? Unless you are trying to make a weight class for wrestling or some other sport with weight classes, you may think that your goal is weight loss, but it really isn’t. You are trying to lose that flubbery stuff attached to your body called FAT. Correct?
So then, why do we measure our progress by how much we weigh? Why do we step on the bathroom scale and hope that those numbers will be lower than before? You see, our weight is affected by more than just how much fat is on our body. Some other factors include water, muscle, glycogen, and obviously if we have eaten anything earlier or used the bathroom lately.
Our water weight fluctuates constantly. For instance, when we exhale water vapor comes out. When we sweat, we are sweating out water. There are also many more factors that can affect the amount of water in our body. Water is what usually causes those random gains or losses of a pound or two in weight that can make you happy or sad. It is almost physiologically impossible to lose a pound of fat in one day.
One reason the low-carb or no-carb (also called ketogenic) diets are so attractive is because of the large initial loss of weight. However, this weight is not necessarily fat. When carbohydrates are restricted the body has a backup store of them located in the liver and muscles in the form of something called glycogen.
The human body can store approximately 400 grams of glycogen. In larger individuals this number can increase. In addition to this, for each gram of glycogen stored in the human body, 3 grams of water are also stored. If you figure it out, this would equate to about 1600 grams (3.5 pounds) of glycogen and water.
When you stop or limit your consumption of carbohydrates, your body starts using its glycogen stores. After a couple of days that 1600 grams (3.5 pounds) of glycogen and water are gone.
Also, as an adaptation to the restriction of carbohydrates, your body produces these things called ketones. Ketones also appear to have a diuretic effect, which would mean an even greater loss of water.
In addition to water, if you have been working out lately to speed along your “weight loss” (you mean fat loss, right?) progress you probably have gained some muscle doing so. This gain in muscle can also affect the numbers you see on the scale. Muscle is also more dense than fat.
You may be wondering how you are going to measure your progress now that the scale doesn’t mean as much as it used to. Well, there are several methods to measure your body fat percentage. None of these methods are 100% accurate, but they will be much more useful than the use of a scale.
What You Need To Know About Inflammation
When such an event occurs, a special cell called a neutrophil targets the damaged cells and releases a proinflammatory cytokine ( a natural substance used by the body for immune regulation ). This attracts more neutophil and begins a cycle of communication between neutrophil and macrophage ( a type of cell in your immune system that works to protect against infection and from toxins ). These signals are generated using structures composed of glyconutrients. This cycle would apply to the inflammation of the cells in a vein, the thyroid, intestine, liver, a muscle, the scalp, or any other collection of cells that are given a name.
When we take a drug or an herbal to "stop inflammation," we are really interrupting the natural process where the body is sending out signals to other helper cells to say "Hey, come deal with this." We are also interrupting the natural process where the body is sending signals to us saying "take it easy, we have something that needs care." Certainly inflammation can be a discomfort and an annoyance but the importance of inflammation as part of the immune response cannot be overstated.
After the immune cells have cleared out the source of the inflammation, additional immune cells begin a clean up process and engulf dead neutrophils and other cellular debris. If the process is successful, the body will return to normal levels of cells and mediators.
Inflammation is affected by diet in that certain nutrients play a role in the normal inflammation process. Various glyconutrients are used to construction glycoforms for signaling in the body and antioxidants bind to free radicals which may either be the source, or by product of, the damage.
Fitness Exercise - How to Make Exercise Fun
Is there anything more fun than waking up in the morning and thinking about going to the gym to lift weights or jog on the treadmill? After a hard days work, the gym is one place you don't even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge.
No matter how you look at it, exercise can be downvrightboring and even tedious at times.So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you've been wondering what you can do to make exercise more fun, you'll find some ideas below that just may help to make exercise more fun and a little bit easier.
First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make eachother laugh or just make a game out of your exercise programs.You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up.
Reverse your routine or just change the order of your exercises.Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imaginationguide you. You don't always need to follow a strict routine, just get out there and have fun working your muscles.
An outdoor circuit in the park is also something you can try. There are some parks that have circuit courses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn't a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of pushups, walk the next 100 feet and then drop to do sit ups.You can also ride a bike around your neighborhood or hike on a hiking trail.
A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind. Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on.
These types of activities will not only provide you with good exercise but they will also help you to meet new people as well.When you exercise, try to picture your muscles getting bigger. Research has shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your muscles contract and relax.When you exercise, try to picture your muscles getting bigger.
Natural Ways To Treat Pain And Inflammation
Is your body suffering the effects of inflammation?
Inflammation can be the cause of multiple health problems and is most easily described as “a fire within”. It is the body’s protective response to harmful agents such as allergens, different irritants, obesity, poor diet and lifestyle or disease due to bacteria or virus. Think of it as the body’s way of removing harmful agents. Inflammation is typically seen on the outside of the body as a red, swollen, hot area (where an injury or bite might have occurred). This redness, swelling and heat is an indication of the body’s defenses killing the invaders.
Is your pain sending you a message?
Inside the body inflammation is often experienced as pain. Like a smoke signal, pain is the body’s way of telling you have a problem or a “fire within”. Examples of inflammation that cause pain include rheumatoid arthritis, injuries, nerve damage, neuropathies or joint problems. Inflammation can also cause pain such as headaches/migraines or digestive disorders such as irritable bowel syndrome.
So how do I safely extinguish inflammation and treat pain naturally?
It is an unfortunate fact that people rely heavily on pain medications, often with little relief. Sadly, these drugs can cause side effects which produce a whole range of other problems such as a bleeding gut. So what can you do to decrease your pain and how do you know which natural products really work?
Without the time and energy to do extensive research and without trying multiple products to see what works best for you, finding a suitable, good quality, reliable product that actually works, can be difficult. Fortunately trained natural health practitioners, have easy access to this knowledge and can help you sort out what really works. Here are just a few herbs with remarkable healing properties (which have traditionally been used for years), which science has now proven to be effective for pain relief.
* Turmeric has strong anti-inflammatory properties and is particularly useful in treating arthritic and rheumatic symptoms such as pain and swelling.
* Boswellia is useful for all types of pain and boasts analgesic, anti-inflammatory and anti-rheumatic effects. Pain from traumatic injuries and arthritic pain, responds particularly well to boswellia.
* Ginger is a a fabulous herb for arthritis and also heals the gut.
* High dose EPA found in fish oil, has powerful anti-inflammatory properties and is used for the treatment of not only pain but also the heart, skin and blood pressure.
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