Saturday, December 19, 2015

Tips For Better Eating Habits

Tips For Better Eating Habits

Considering the Bulging Waist Lines of 66% of The Population it is obvious that sticking to a healthy eating plan is a challenge for many people . If your are having problems sticking with that resolution that you set in January, here are some simple tips to help you start to create new and healthy eating patterns

Calories count. It's not low fat vs. low carb. You can eat fewer calories by eating less food (which is why you can lose weight on any diet that restricts entire categories of foods or limits portion sizes), but you may get hungry and gain it back. Fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, you consume fewer calories without having to eat less food. Eat less fat and fewer simple carb. To achieve a one pound weight loss per week, 3500 calories should be subtracted from your normal weekly caloric intake. To do this, reduce your normal daily caloric consumption by 200 to 300 calories per day and increase your physical activity with a goal of burning an additional 200 to 300 calories per day.

Be accountable for what and how much you eat, keep a food journal for a month or at the very least a few weeks to be aware of what, when and why you are eating . Paying attention to physical cues and signals can help you determine when your body is cuing you to eat due to hunger as opposed mental or external cues. Ask yourself, "Am I really hungry or am I eating because ..it is there, it smells good". 

Do not restrict foods! There are no bad foods, only inappropriate portion sizes. If you neglect certain food groups, you'll end up craving those foods and binge eating . You also miss out on vital nutrients. 

Weigh and measure foods for at least a month but at the very least 2 weeks to be aware of serving sizes and portions. Serving sizes and portions have gotten so distorted over the years in restaurants and the like that most people are completely unaware of what a single serving actually looks like . Most restaurants servings are 2-3 times single serving sizes. 

Don't skip meals. Eating 5-6 times a day not only stimulates your metabolism but will keep your blood sugar level eating and avoid overeating 

Be positive. Recognize irrational thoughts. Focus on the things that you have done right and the positive changes that you have made. 

Lose weight in a way that enhances your health not in a way that detracts from it. 

Avoid trans-fatty acids and partly hydrogenated fats ("bad fats"). They may increase the shelf life of certain food products, but they decrease the shelf life of people who eat them. 

Eat fewer "bad carbs" like sugar and white flour. They are low in fiber, so they are a double punch if you are trying to create healthy eating habits: a lot of calories that don't fill you up, 

Eat more "good carbs" like fruits, vegetables, legumes and unrefined grains (such as whole-wheat flour and brown rice). They are rich in fiber, which slows absorption and fills you up before you take in too many calories. 

What you include in your diet is as important as what you exclude. With few exceptions, those protective antioxidant and health benefiting substances are found in good carbs, such as fruits, vegetables, whole grains and legumes. 

Eat less red meat. Dr. Atkins may have disagreed, but it's loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer. 

Begin by making moderate changes in your diet. If you want to lower your cholesterol level or weight even more (or if you have heart disease and want to reverse it), you may need to make bigger changes.
Choose quality over quantity. Smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you're eating

Sunday, December 13, 2015

Easy Weight Loss Plan: A Weight Loss Plan for Success

Easy Weight Loss Plan: A Weight Loss Plan for Success

The formula for losing weight is simple: eat less and exercise more. But, it's not really all that simple, is it? Long-term weight loss is impossible, but you do have to be committed. Having a weight loss plan for your success is a good start. Here are ten items that should go into your weight loss plan.


1. Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day. 

2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat, high-salt snacks such as potato chips and cookies. 

3. Fill up on Fiber. Eat foods like fruits, vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices. 

4. Don't fall into bad habits on weekends. Many people will follow a strict diet on weekdays only to fall back into eating more (unhealthy) on the weekends as a reward for "being good" all week. Unfortunately, this can cause you to regain the weight you may have lost during the week. 

5. Watch portion sizes. Your perception of what a serving size should be and a "true" serving size can differ dramatically. Measure your portions accurately, especially when you first start your healthy eating regime. 

6. Set lifestyle goals - not weight loss goals. Commitment to eating healthy foods does lead to healthy weight loss -- gradually. Looking at your weight daily can cause discouragement and will make many people give up and go back to unhealthy food choices. 

7. Take healthy snacks with you when you take road trips. Grab healthy granola bars, bananas, apples and other fruit to prevent the temptation of stopping for a candy bar or milk shake. 

8. Don't deny yourself the foods you love. If you absolutely love chocolate, go ahead and have a small piece - half of a candy bar instead of a whole one! And avoid eating your "splurges" every day. Save them for when you really need them! 

9. Start moving. Exercise is the key to long term weight loss. You've heard the saying, "Move it or lose it." Too true! 

10. Keep a journal. Writing down what you eat, when and how much you exercise and your moods will keep you on track and motivated to continue the course. Weight loss is achieved by both diet and exercise. It is also achieved by persistence. If you "fall off the wagon" one day, pick yourself up and continue your healthy lifestyle the next. Don't give up!

Sunday, December 6, 2015

Boswellia - Natural Anti-Inflammatory

Boswellia


Boswellia, also known as boswellin or "Indian frankincense," comes from the Boswellia serrata tree that grows in the dry hills of India. For centuries, traditional Indian healers have taken advantage of the anti-inflammatory properties of the tree bark's gummy resin, called salai guggal. Boswellia is a significant herb in the Ayurvedic system of health and healing. Ayurvedic medicine is a Hindu-based system of individualized healing that has been practiced in India for more than 2,000 years. It is a complex system that recognizes different human temperaments and body types. Each of these types have different qualities that affect the health and natural balance of the person.

The active compound in Boswellia sap is boswellic acid, and it has been shown to have anti-inflammatory effects. Boswellic acid is thought to exert anti-inflammatory effects by preventing the breakdown of connective tissue, and by increasing the blood supply to joint tissues. In one study, Boswellia performed better than prescription drugs at reducing the inflammation of osteo and rheumatory arthritis.

Boswellia is a rich source of gugglesterones and is a common ingredient in over the counter weight loss supplements. Gugglesterones stimulate the thyroid, leading to metabolic up-regulation, an increase in thyroid efficiency, increased caloric burn, and possibly weight loss. Recent scientific research has identified several of the ingredients of Boswellia which are responsible for its anti-inflammatory effects. In studies, these agents have been seen to reduce inflammation by deterring the inflammation of white cells and improving the flow of blood to the joints. In addition, these Boswellia acids have been shown to block the chemical reactions that can be precursors to inflammation.

Health Benefits Of Boswellia


The active anti-inflammatory ingredients in Boswellia identified by the researchers are commonly referred as boswellic acids. In studies, these acids have been shown to reduce inflammation significantly in several ways. Boswellic acids deter inflammatory white cells from infiltrating damaged tissue. They improve blood flow to the joints. They also block chemical reactions that set the stage for inflammation to occur in chronic intestinal disorders such as Crohn's disease and ulcerative colitis. Boswellia may help to ease symptoms of osteoarthritis and rheumatoid arthritis. Boswellia can be taken internally as well as applied topically to affected joints to relieve inflammation associated with these joint disorders. Especially Boswellia is thought to be effective against both rheumatoid and osteoarthritis. In addition, Boswellia has been shown to decrease the severity of back pain, particularly when used orally. Cream forms of Boswellia can also be quite soothing to low back pain and stiffness.

In addition to these anti-inflammatory benefits, Boswellia is thought to reduce inflammation that can be associated with Crohn’s disease and ulcerative colitis. Boswellia appears to provide this vital relief without the negative side effects often seen with traditional pain relievers. Unlike many other common pain relievers, Boswellia has not been shown to cause stomach upset and other digestive problems.

Boswellia Uses


Boswellia has been used extensively to reduce the symptoms of arthritis.
Boswellia was shown to decrease the duration of bronchial asthma, possibly by blocking formation of the chemicals that cause the blood vessels to contract.
Boswellia has also been shown to be safe and effective in human studies for the treatment of arthritis.
Boswellia may help to Ease osteoarthritis and rheumatoid arthritis symptoms. Boswellia can be taken internally as well as applied topically to affected joints to relieve inflammation associated with these joint disorders.
Boswellia's anti-inflammatory properties can help to reduce aching and stiffness, especially when associated with low back pain.
Boswellia may control certain inflammatory bowel diseases. Boswellia appears to reduce the inflammation associated with ulcerative colitis and Crohn's disease, both painful intestinal disorders.

Many conditions are treated with Boswellia. These include:
Arithritis and rheumatism
Asthma
Bronchitis
Diarrhea
Jaundice
Ringworm and other skin diseases
Syphillis
Ulcers

Possible Side Effects
Generally Boswelliaappears to be well tolerated with very few side effects. In rare cases it can cause diarrhea, nausea, and skin rash. Boswellia doesn't typically cause side effects when taken at recommended dosages. Rare side effects include diarrhea, nausea and skin rash.

Friday, December 4, 2015

5 Natural Common Cold Remedies

5 Natural Common Cold Remedies 

The aptly named common cold hits nearly every one of us on a regular basis and once a single family member has it, it can spread quickly and viciously. While the cold itself is relatively harmless it still presents almost crippling symptoms. The common misconception is that you can fight a cold, essentially getting on with your life and trying to ignore the problem. This is much more likely to prolong the agony as a pose to beating it.

Rest

The misconception that exercise will help to sweat out a cold is misleading. The body needs to be able to fight the cold infection and by exercising or being excessively active you are reducing its capability to do this. Resting allows the body to fully combat the cold virus. The immune system and various immune functions within the body are strengthened or generated during sleep. It is these that will help your body beat the cold.

Water

When suffering from a cold the body is susceptible to becoming dehydrated. In order to prevent this it is absolutely essential that sufferers drink plenty of water. The recommended eight glasses of water a day is the absolute minimum that you should be aiming to drink when suffering from a cold. For this reason, water can help to further strengthen the immune system and subsequently beat the infection.

Vitamin C

It may sound something your mom or your grandmother would try to convince you but it is widely believed to be true. However, too much vitamin C can cause diarrhea and possible even kidney stones. Many proponents of vitamin C as a cold remedy would argue that 1,000mg every hour is not damaging and will help to reduce the time a person suffers from a cold. However, it has been medically proven that 250mg has the same positive effects as any larger dose with fewer and less severe side effects. The best way to obtain this level of vitamin C is through fruit juices because this also provides a good source of extra fluid.

Garlic

Garlic is another age old herbal remedy for colds. It helps to strengthen the immune system and is also a good antiviral. Putting garlic in meals will help to prevent colds and can also reduce the suffering time of patients. The best way to consume the garlic is freshly ground and raw. Many people would find this a struggle, especially because a lot of people eat as many as three or four cloves as soon as they show symptoms of a cold.

Elderberry Extracts

Elderberries may look harmless but to the cold virus they are far from it. It is a powerful antiviral as well as being a highly effective prophylactic. As an antiviral it can help to stave off the actual infection causing the cold, and its prophylactic properties strengthens and rejuvenates the immune system. Elderberry and blueberries are among the best varieties of fruit a cold sufferer can eat for these very reasons.

The Immune Systems Role


You will have probably noticed that almost all of these remedies are strongly based around the strengthening of the immune system. This is because there is essentially no cure for the common cold and we are forced to rely on our bodies to fend off the infection. In order to do this, the immune system needs to be as strong as possible and the stronger it is the less suffering will be required.