Posts Tagged ‘nutrition’
Everybody likes a bargain and buffets are no exception here. There seems to be something special about being able to eat as much as you can while paying a fixed price.
Unfortunately, the whole mentality behind buffet-style eating goes against almost every weight loss principle.
So here is how to make sure eating out doesn’t destroy your weight loss goals:
1. Be prepared: In other words, don’t just show up without a game plan. Doing so sets you up for a binge-like pig out session. A better approach is to have a general idea of what you will be eating, similar to having an outline before beginning to write something.
2. Keep tabs on the small stuff: You see, sometimes the small stuff can end up having more calories than the big stuff. All those side dishes and little desserts can have a massive amount of calories. So keep an eye on everything you eat.
3. Keep the simple carbs at bay: The last thing you want on top of eating lots of calories, is having those calories come from simple, fast digesting carbs. You see, fast digesting carbs translate into super high levels of insulin.
4. Have soup: Soup is great because it mostly contains water, a calorie-free liquid. Even better, a soup with vegetables will have more bulk and nutrition. Just make sure you stay away from creamy soups and stick with watery soups.
5. Be mindful of toppings and dressings: An overload of toppings and dressings can make the healthiest salad or soup become a caloric bomb. So don’t think that just because you have a salad it’s ok to load it with croutons, cheese and creamy dressing!
Eating out presents a challenge if you are trying to lose weight. Even more challenging is eating at a buffet because you are not limited by what is on your plate. So make sure you plan ahead so that the buffet doesn’t sabotage your progress!
[youtube:9aBoLYnkUIo?version=3;[link:How to tone your arms];http://www.youtube.com/watch?v=9aBoLYnkUIo?version=3&feature=related]
Writer Katherine Crawford, a fitness physiologist and former fat arms sufferer, instructs on how to go sleeveless in 7 days. Figure out how to get sexy and toned arms by visiting her website on how to go sleeveless in 7 days now!
It seems a bit counter-intuitive that oils could actually aid in burning of body fat. But it’s true, coconut oil promotes loss of body fat and if you’ll be patient, I’ll walk you through it. Let’s start by going over some of the real fundamentals that you most likely learned in college biochemistry, if you took it, but may have otherwise forgotten. Oils and fats are composed of hydrophobic groups known as fatty acids. There are really two different ways to classify fatty acids. The first method is based on saturation, and is probably the one you are most familiar with. Most of you would likely be acquainted with saturated or unsaturated fats and oils. The second method to classify a fat is based on relative length (size) of the fatty acid chain. There are short chain fatty acids (SCFA), medium chain fatty acids (MCFA), and long chain fatty acids (LCFA). SCFA (short chain fatty acids) contain fewer than 6 carbon atoms, medium chain fatty acids (MCFA) have between six to twelve, and long chain fatty acids (LCFA) have fourteen or more carbon groups. The reason fats are classified based on the length of their carbon tail is because the size of the carbon chain influences the chemical and physical properties of the oil.
Most of the oils and fats that you absorb from your diet come from either animal or plant sources, all of which consist of of long chain fatty acids (LCFA). In fact, probably more than 98 percent of the dietary fat that humans ingest is composed of LCFA. The oil taken from coconuts is quite unique because it is largely composed of medium chain fatty acids (MCFA), with lauric acid constituting approximately 47% of coconut oil. Here is where it gets important: medium chain fatty acids (MCFA) are metabolized very differently from long-chain fatty acids (LCFA). First, I’ll explain how most dietary fats consisting of long chain fatty acids are digested and metabolized. Then I’ll inform you how medium chain fatty acids (MCFA) contained within coconut oil are metabolized and digested, pointing out the differences and the major significances.
Long chain fatty acids (LCFA) existing in plant and animal fat are not easily taken up by the gastrointestinal tract and require pancreatic enzymes and bile salts to to metabolize them so that they can be absorbed by the intestine. Next, the long chain fatty acids (LCFA) are packaged into, what is called, chylomicrons, which are lipoproteins that transport fats throughout the body. The lipoproteins are transported through the lymphatic system then circulate through the bloodstream, where they deliver lipid components to a number of tissues, including cardiac, skeletal tissue, and adipose. After the chylomicrons have uploaded their oil components to these tissues, the left over lipoproteins head to the liver, where they are brought into the mitochondria of liver cells, using the CPT (carnitinte palmitoyl transferase) machinery, and are finally oxidized for energy use (Life Sciences 62 (14): 1203-1215). This is how all saturated fatty acids, unsaturated fat, and cholesterol that consists of long chain fatty acids (all of your dietary fat) is transported throughout your body.
In contrast, MCFA (medium chain fatty acids) existing within coconut oil are absorbed by the GI tract (gastrointestinal) with ease, they do not need any pancreatic enzymes to break them down, which means less work for your pancreas. Next, medium chain fatty acids are moved to the portal blood stream, directly to the liver, where they go directly into mitochondria without the use of the carnitine palmitoyl transferase, and are instantly oxidized for energy. MCFA (medium chain fatty acids) from coconut oil do not get packaged into lipoproteins, and do not get transported to a variety of tissues and are not stored as body fat, they go directly to the liver and are metabolized for energy (Life Sciences 62 (14): 1203-1215). The bottom line is that medium chain fatty acids from coconut oil produces almost exclusively energy, whereas, LCFA (long chain fatty acids) found in all other dietary fats produce some energy, but mostly body fat.
Because the medium chain fatty acids found in coconut oil are easily and rapidly pulled into the mitochondria, unlike LCFA (long chain fatty acids), they are immediately used for energy, resulting in a burst of energy and thermogenesis, which, subsequently, increases the rate of metabolism. Several animal studies and clinical studies have proven that ingestion of coconut oil increases the speed of the metabolism and decreases bodyfat both in studies done on animals, and humans. Rats that were fed a diet consisting of medium chain fatty acids had considerably less subcutaneous fat, a visible reduction in overall body fat, increased metabolism and increased thermogenesis (Lipids 22 (6): 442-444). The burst of energy that is produced by MCFA (medium chain fatty acids) is also critical for athletic endurance. Researchers tested the ability to tolerate endurance exercise in mice that were fed MCFA (medium chain fatty acids) vs. those fed a diet that was, instead, high in long chain fatty acids for 6 weeks. The animals were tested with a swimming endurance test, where they had to swim against a current, every other day. The mice that were fed medium chain fatty acids instead of long chain fatty acids consistently had more endurance than the others and displayed a much higher physical endurance (Journal of Nutrition 125 (3):531-9). This research performed in animals provide us with evidence that medium chain fatty acids (MCFA) increase metabolism and promote the reduction in body fat while providing a burst of energy that increases physical endurance, in a manner that doesn’t make you fat. This uplift in energy means you feel less lethargic, and can help you feel less tired as you perform daily activities.
Innumerable studies have demonstrated that coconut oil clearly demonstrates an effect in women and men very analogous to what has been observed in other studies involving animal models: it . For example, in one study, healthy men and women were administered either medium chain fatty acids or long chain fatty acids in addition to a diet similar in protein, carbohydrate, and fat content for twelve weeks. After the 12 weeks were over it was found that individuals that took medium chain fatty acids had significantly less body weight and, specifically, body fat (The Journal of Nutrition 131 (11): 2853-2859). Scientific studies have also shown that ingestion of MCFA (medium chain fatty acids) also increase the burning of long chain fatty acids (LCFA) that are already in your body, tucked away in your lovehandles (International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity 24 (9): 1158-1166). Similar to the scientific animal studies, MCFA (medium chain fatty acids) also boost energy production by increasing thermogenesis, which increases the metabolism in humans as well (Metabolism: Clinical and Experimental 38 (7): 641-648). In another study, people with high levels of circulating triglycerides were given medium chain fatty acids for eight weeks. In addition to decreasing body fat, their triglyceride levels were lowered by 14.5 percent (European Journal of Clinical Nutrition 63 (7): 879-886).
So just a quick refresher for those of you that lost focus: Coconut oil, a source of medium chain fatty acids, is metabolized by a altogether different process than long chain fatty acids altogether, this process expedites its use as energy instead of storing it away as fat. Because the body has to preferentially burn the fat off, it ramps up the metabolism by increasing thermogenesis. This ramping up of the metabolism then proceeds to not only burn off the medium chain fatty acids, but long chain fatty acids pre-existing the consumption of the medium chain fatty acids as well as well. These effects have been demonstrated both in animal studies, and more importantly, human studies as well.
To reap the medium chain fatty acids benefits you simply need to change the type of oil you normally cook with to coconut oil.
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This question seems like a dream if the answer is yes. Wouldn’t it be great to just sit down in your massage chair and lose weight? However, life is never so simple. Massage chairs can aid in the process of weight loss. The true path to weight loss includes eating right and ongoing exercise. Massage chairs can assist in weight loss by helping to shed some of your lingering pounds or by taking you on a path to better health.
In order to live healthy, you need a whole some and relaxed body, mind and spirit connection. Massage is used routinely to help induce relaxation of the mind and body. It provides for a time for you to focus on yourself. Getting frequent treatments is important to sustain a healthy body and mind connection.
Normally, when we want to lose weight, need to watch our diet and maintain a routine exercise program. As we begin this program, we see a steady improvement of weight loss per week. Then it seems we hit a wall. We are unable to drop a few of these lingering pounds.
Most of the early weight loss is simply water loss. Our bodies are made up mostly of water. As we change our diet and begin exercising more we start to lose more water weight. Receiving massages during this period helps to release this excess of water in our bodies.
Another important benefit is the movement of the lymph and other fluids in your body. The lymph removes and cleans toxic material out of your cells. Receiving regular massage treatments helps to move this fluid and flush it out of your body. Regular flushing of toxins is important to maintain your body in prime health.
Massage therapy is known to help increase muscle tone. This helps to build muscle and aids in your ability to control or lose weight. If your muscles are strong, then your muscles will burn more calories. This enables you to perform a variety of activities to maintain health.
Massage therapy targets the penetration of muscles, tendons, ligaments and joints. It uses specific movements to penetrate through these soft tissues. The soft tissues also contain what is known as fat capsules. When these fat capsules are penetrated then their contents of fat can be removed. This may aid in the weight loss of fat when applied to certain areas of the body.
Increasing the level of your metabolism is important to lose weight. A higher metabolism helps your body to more easily perform its normal processes. Receiving periodic massage chair treatments helps to increase blood and fluid flow in your body. The blood flow in particular is vital to improving your metabolism.
Regular treatments are believed to influence the excretion of fluids for tissue repair. These treatments stretch the muscles and connective tissue helping to break down scar tissue more quickly. This may speed up recovery from normal training and injuries.
When he began to exercise regularly after a period of inactivity, then you realize that your muscles get sore quickly. Soreness comes from them becoming tight and stiff after being worked out. This is a normal situation occurring from the build up of lactic acids. Receiving regular treatments reduces the build up of lactic acid.
It is important when you start a weight loss program, to take a balanced perspective and set reasonable goals. Diet and exercise are critical to meet your goal. However, recovery of your body and relaxation of your mind is the other factor to maintain balance and harmony. A massage chair can be an excellent tool to help you meet your weight loss and health program goals.
Accelerate your weight loss targets with a Massage Chair for in-home use. Massage chairs are simple to include into your weight loss and regular exercise program. Warm up your body before you exercise or warm down after. Massage Chairs are tremendously convenient.
As each of us gets older we begin to notice those around us who maintain healthy looking, taut skin, and those of us who do not. This eventually leads to some fundamental inquiries into the exact cause of aging skin, and more importantly, how to delay it from happening. Many variables can play a role in the aging of the skin: an unhealthy diet,, or worse yet… a smoking habit. One more: the total absence of an exercise routine. The list that science continues to build on just keeps growing.
The truly unfortunate part of this whole dialogue is that there’s, as you probably guessed, a significant genetic component to skin’s resistance to aging. Your genes do manage to play a part in the composition of your dermis, and how much it is able to keep its own elasticity and fend itself from the dire effects of things like reactive oxygen species (ROS), sun rays, and advanced glycation end products. The good news is that every single day science is revealing through new understandings of epigenetics that the manner in which your genes express themselves can be highly variable and environment dependent.
What science is demonstrating is that it is possible for to take control. You do not have to throw your hands in the air and let your skin follow some kind of inevitable course. To assume to the contrary is to surrender to a some kind of nihilistic viewpoint which is counter-productive, and in fact provably untrue.
Just what are the steps, you might ask, you can take to prevent skin aging? One is to ingest a daily diet high in vegetables, and extremely low in simple sugars. Some fruit is okay, but in too much excess even sugars from fruits can be detrimental. Sugar forms advanced glycation end products (AGES) which is known to damage DNA, and enhance or speed up the aging process. It’s also important to get a high intake of fiber (approximately 20-30g per day), and a diverse variety of vitamins as well as minerals. Often people supplement with vitamin pills, because it can be difficult to cover all of the bases otherwise.
Exercise is the single greatest step a person can take to slow down the aging process. Fitness enables your body chemistry to adapt to stress in a controlled environment, and can enable your body to be more resilient to other stresses. Increased musculature has in fact also been connected with surprising things like a decreased risk of coming down with cancer. A combination of weight training and cardiovascular exercise like running on the treadmill are two great suggestions for success.
If you find it’s difficult to maintain a fitness routine consider looking for a fitness partner, or signing up to get personal training. Getting a personal trainer, or partner, can help you stay suitably motivated and guarantee that you do not get lost in the technical details of getting a good workout.
Thanks for giving this a read through. Look at a few of my other various doings: preventing the aging of the skin, and Starting A Business With Success.
Not all fats are created equal. Some are absolutely necessary for healthy functioning, others are lethal. And the worst part is that the lethal fats are hidden in the foods you eat-not good if you want to get slim arms. The fat I’m alluding to is trans fat.
How did this beast come to be? Well, it all happened when some chemists discovered a way to extend the shelf life of some vegetable oils through a process called hydrogenation. From this point forward trans fat were born.
Because unfortunately, this new Franken fat would be responsible for the greatest amount of deaths of any nutrient in U.S. history.
The bottom line is that trans fatty acids alter your metabolic process so much that obtaining slim arms becomes a pipe dream. It really doesn’t matter how hard you train, except if you’re an Olympic athlete.
So just how bad are trans fats? Well, check out the following list:
1. They are responsible for tens of thousands of deaths every year. According to the most conservative estimates from Harvard University, about 30,000. Think about that for a minute. A single nutrient is responsible for tens of thousands of deaths every single year, mind boggling.
2. There is no safe level of intake. The food industry would have you believe that 40 calories per day of trans fat will have NO negative impact on your health or arms. Yet Harvard and Stanford research has clearly proven otherwise.
3. They increase internal body fat. Specifically, they do a great job at raising triglycerides-the storage form of fat in the female body. How do you expect to get slim arms when you’re raising internal body fat levels?
4. They boost dense LDL particles. Not all bad cholesterol is created equal. Some are worse than others. And dense LDL particles are the worst kind
Now the purpose of this article is NOT to scare you. I believe that too many health experts have hopped onto the “lets scare them into buying our product” bandwagon. I simply want to inform you about how bad trans fats are. Not only will they prevent you from getting slim and thin arms, but they will also decrease your quality of life more so than any other nutrient on the planet.
[youtube:9aBoLYnkUIo?version=3;[link:Flabby arms];http://www.youtube.com/watch?v=9aBoLYnkUIo?version=3&feature=related]
Author Katherine Crawford, an exercise physiologist and former arm fat sufferer, teaches how to lose arm fat. Figure out how to get sexy and toned arms by visiting her blog with advice on how to lose arm fat now!