Carbs – Reduce Sensibly
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Throughout the 20th century it was a long-held belief that in order to lose weight you simply needed to reduce your calorie intake and cut out, or vastly reduce, the amount of fat you were eating. The 21st century saw a new science come to the diet table; carb was the new food enemy instead of fat.
Whilst there is logical science behind this, it is important that we do not cut out carbs completely, and also, contrary to the Atkins diet, that we don't replace carbs with too many animal fats - which can actually be harmful to our health if eaten in excess.
Lets explore the science then. Quite simply, carbohydrates are merely a sugary fuel. You can test this by simply tearing off a small slice of white bread. Now roll it between your fingers until it returns to its dough like consistency and take a bite out of it. It will taste sweet. Starch, when broken down, turns into a sugar like substance. So effectively whenever you eat white carbohydrates, which only include this sugary substance and none of the valuable vitamins, think of it as eating a spoonful of sugar.  However, we have to put this into context. Throughout the day you do need energy, so you should never cut out this food group altogether. Additionally, if you eat whole grains this is now recognised as a complex carbohydrate, which means that it takes longer to break down, both keeping you fuller for longer and giving your body sustained energy. So instead of cutting out carbs simply switch to complex carbs ie. wholemeal. There are also starchy vegetables that can easily make up your carb quota including carrots and sweet potatoes, which at the same time give you a variety of other vitamins.
The other thing to consider when consuming carbs is what you're going to do with all the energy? If you're eating late at night, the carbs simply convert to energy which will simply be stored and eventually (as sugar does) turn into fat. Eat your carbs throughout the day to give you the necessary energy you need – but remember that there is little need to consume them later in the evening when your body doesn't need the extra energy boost.
Of course, don't forget that all food is essentially fuel. It will provide it in different ways though so the logic behind the Atkins diet, for example, is that protein offers the body essential amino acids used for growth and maintenance, rather than simply being used for energy. It's important to remember though that too many animal fats can lead to cancers of the bowel as well as other cancers, and can also contribute to heart problems.
Tags: Carbohydrates, Protein, Carbs, Weight, Energy
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What Exercise Are You?
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When it comes to exercise, many people loath the mere idea of it. This happens because they don't enjoy the exercise routines that they have tried, even though they know that it is good for them. Even if they do exercise, they often cut their routine short or put it off because they get lazy. One way to not let that happen is to find a form of exercise that suits you, something that you look forward to rather than dread.
Of course, you want to be healthy, you want to be in better shape, and you would like to feel good about yourself. Everybody does. Everybody is interested in improving themselves, and that is a good perspective. But, so that the effort does not become something that you feel obligated to do, find a form of exercise or routine that is right for you and enjoyable.
Maybe you are the sporty type who enjoys the camaraderie and togetherness of team games your pals? Sign up to a local club or pool together with some mates and get going.  You can do it with your friends, or you could even make some new ones with people you meet there. Playing sports is a fantastic way to stay in shape, and it will not be a chore. What about dance classes? Do you enjoy shaking and moving? If so, then taking dance classes is an excellent way to get your muscles performing at their best. Besides being fun, there are a wide variety of dance styles, so you could learn hip-hop, salsa, rumba, tango, ballet, and many others. Whatever you chose, you will be guaranteed to work your body and stay in good shape.
There are so many ways that a person can energise their body and stay fit, you just need to go out and find the most appropriate one for you.
Tags: Sports, Dance, Workout, Hip-Hop, Fit
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Coping with Emotional Eating
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Emotional eating has become rampant not only in the US, but globally. There are many reasons why people use eating as a way to cope with their problems. These can include problems at work, at home, or among your friends. Eating calms us and, since food is a reliable comfort source, many people turn to it when they are feeling at their lowest. But it is an unhealthy habit and can cause us health problems in the long run, such as obesity. There are other ways to deal with problems, besides eating, which are much healthier and far better in the long-term. If you are feeling lonely, or missing your friends and family, why not give them a ring? Hearing their voices can really cheer you up, even if you don’t see them. Just to know that they are there can really help you. Music is another good way to help you through an emotional crisis. It has been found that music can be a positive influence on a person - but it can also be a negative influence, so be sure that it is the right type of music. Soft instrumental tones could be what you need, something that calms your nerves and takes your mind off your problems. Whatever music works for you, try it. One stress-buster is exercise. Go for a good run in the park and rid yourself of your stress. Or consider different therapeutic types of exercise, and you will feel much more relaxed. Even 10 or 20 minutes exercise a day will help you to feel better, and it doesn’t have to be too energetic, you could simply take a stroll in the park and get some fresh air. Writing all of your feelings in a notebook or journal can really help take a load off. Even if it just seems like gibberish to someone else, write down whatever you are going through. You will soon feel like the burden has been lifted.
Tags: Emotional, Music, Eating, Writing, Exercise
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Role of Sleep in Weight Loss
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Sleep loss is a major problem. It has been found that a massive 75% of the population have difficulty sleeping at night. Insomnia is spreading rampantly, and stress and exhaustion during the day is becoming a common thing. Sleep is very important for many reasons; firstly, it gives you energy to make it through your working day. Secondly, sleep has been found to be a key factor in weight loss.
Yes, you heard correctly. Having a good night's sleep can aid the process of weight loss. Most people only sleep from 6 to 7 hours a night which is not considered a proper amount of sleep. It is estimated that sleeping should last around 9 to 10 hours a night. There are many reasons why people sleep so few hours but, in general, it is not going to help your health.
Research has been done regarding the subject of sleep and weight loss, it was found that those who sleep less weigh more. You burn quite a few calories when you sleep, so the longer you sleep, the more calories you burn. Sleep loss also makes people hungrier during the night, even if they have had a sufficient amount to eat beforehand. If that happens, it will throw off the balance of your body's secretion of cortisol, which is the hormone that regulates your appetite.
Sleep loss also decreases your energy levels for the following day, and you may find yourself dragging your feet and skipping much needed exercise. If sleep loss during the night becomes a constant occurrence, you will soon begin to stop all exercise and other activities that you do to stay fit and healthy.
Although people think of too much sleep as sign of being lazy, it is in fact a way of losing weight, staying fit and maintaining energy levels. So, the next time you have a lay-in, don't feel guilty.
Tags: Weight, Sleep, Calories, Sleep, Exercise
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Know Your Health History
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People often think hereditary diseases and illnesses are likely to affect them, while others tend to ignore them completely. Neither of these choices is particularly healthy nor wise. Disease may not be something families like to talk about, focus on, or even believe - knowing that a loved one died of a hereditary disease does not mean you will - but understanding your family’s health history can help to save lives, believe it or not. This by no means has to be an ever-present thought, it is stupid constantly thinking that the illness will get you, but being aware is extremely important. Some family diseases include cancer, varicose veins, mental illness and many other conditions. While, some of the time, family members don’t pass on these illnesses, it is never concrete and often occurs. This is why it is important to have good knowledge of your family’s history of illness and disease, so that you can do your part to prevent or keep it at bay. Whether it is lung or heart disease, varicose veins or something much less serious, the earlier you find out, the quicker you can take active steps to live a healthier lifestyle and eat healthier food. For example, heart diseases can be taken care of by watching your intake of cholesterol and varicose veins can be held at bay by vigorous exercise, lots of vegetables and an extra sprinkle of cayenne pepper on your food, which encourages blood flow. Knowing your family’s health history doesn’t have to scare you, but instead help you to live a longer, happier and healthier life. It’s worth taking the time to research and find out what diets are best for you, what kind of exercise suits you and any other lifestyle changes that can help you in the long run.
Tags: Hereditary, Disease, Family, Healthy, Research
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Is Yoga For You?
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So you think Yoga is just for those spiritual friends of yours who go on about meditation, India, and vegetarianism? Chances are, it could be for you, too. Yoga is great for the body and mind. Putting these two factors together and practicing yoga can be extremely beneficial to your overall life – the advantages are endless. Through practicing yoga you can improve the flexibility of your joints and muscles, which means, many daily activities become easier to undertake. Who doesn’t want to be more flexible? Yoga also helps to strengthen your muscles, including those you didn’t know you had. Through stretches and exercise you can gain greater support in your arms, legs and other areas. Some yoga positions can be difficult at first, such as centring your body weight on your arms or balancing with one leg, but as you continue to practice, you will improve your strength and it will all become easier. Moreover, yoga also assists in helping you to stretch your aching body after a long day at work on your feet or sitting at your uncomfortable desk. It helps to loosen the tension that has built up, as well as toning your muscles and helping your body in becoming less injury prone. One of the mental benefits of yoga comes from the way you have to be totally focused on your body. This extreme concentration, where your mind goes blank, helps to distract you from the stress that may have arisen from your work or home life. This is also attributed to the way yoga focuses so much on the here and now. Many people leave yoga classes feeling refreshed with a clearer mind. There are also many yoga techniques that teach you how to disengage your thoughts and focus on breathing which helps to relieve stress and invigorate your mind.
Tags: Stretches, Flexibility, Spiritual, Body, Benefits
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Health Food NOT Dieting
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Fad diets are a big thing throughout the world due to the fact that so many people think that being skinny is the right body image to have. Advertising and the media in the world have largely promoted this view, and many people seek after the goal of being thin like they are searching for the Holy Grail. Now while, if you are overweight, losing weight isn't necessarily a bad goal, having thinness as a goal in itself is not a good idea. The aim should be to get healthy, and for some people that might actually mean gaining weight.
Whatever your weight needs happen to be, it's important to learn the difference between going on a diet and changing your diet all together. Dieting is usually a desperate, short lived attempt to lose weight, while changing your diet means replacing the things you normally eat out with something healthier. The first option may give quick results, but they will be short lived. The latter option will take longer, but is always the healthier alternative.
Think about what unhealthy foods you most commonly eat. Soda every day is an obviously unhealthy factor which must be cut. Fried foods, sweets, excessive starches, and empty calories need to be excluded from your list. These are usually the most delicious in your diet, yet the ones that are doing you the most harm.
You need to look at what you can cut out of your diet, and then fill the holes with healthier foods. If you find yourself hungry at the mid-morning coffee break slot every day, then why not bring some carrots or apple slices to munch on in exchange of an unhealthier snack. Small things like that can make a huge difference in your health. Cooking brown rice instead of white rice, baking with whole grains instead of white flower, and taking fresh vegetables instead of starchy foods can make a lasting change in your body for the better.
Tags: diets, image, health, weight, advice
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Tips for Staying Slim
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Staying slim and trim is something all women dream about and wishes for; but what not every woman is able to accomplish. While some women manage to keep a supple and fit body wherever they go, other women find it difficult. It is difficult for the less fit women to see the other fit ones, and they start comparing with them. It is just nature's way. But if you are one of the women wishing to be more fit and sleek like the other women, here are some great tips and recipes for achieving the desired physique.
Many women have found that drinking water instead of sugary drinks is a real aid to a trimmer waistline and stomach. Avoiding soft drinks and sugary store bought juices and drinking lots of water every day can really help trim you down. Water will flush out all of the body excess, and rid you of the unnecessary fat that you don't particularly want.
If you are somebody who enjoys eating, maybe you would have to try to eat 5 to 6 smaller and healthier meals a day instead of 3 bigger ones. By eating the smaller meals you will gain a faster metabolism, which means more fat burning. Also, many of the calories you gain from eating will be burned from the process of digestion, so if you eat the smaller meals - even if it is 5 compared to the 3 - you will be burning more fats. Starving yourself is not the way to go because it kills your metabolism.
Getting more sleep is also another great way to lose some of that excess weight. Having better sleeping habits are essential to the success of your plan of losing weight.
Tags: health, figure, fitness, physique, tips
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Work Out: Not at the Gym
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People have found many excuses why they cannot go the gym and get some exercise. Many say because they just can't find the time to go. Some say that it is too expensive and they can't afford it. For those of you who have made those excuses before and continue to do so now, there are inexpensive and time efficient ways to get your exercise without having to even step foot inside a gym. Exercise is vital to you living a healthier life, and it is a proven fact that getting the right amount of exercise will enhance your lifestyle in a way that you never thought possible.
There is a beautiful world out of doors: gorgeous parks, breathtaking mountain paths, etc. You should take advantage of the fresh air and do some running. Running and jogging are great ways to burn some body fat and de-stress you. At the end of your jog you will find your body more relaxed after burning off some of the stress of the day. It has a calming effect on a person, and you will also enjoy being out amongst Mother Nature for a while instead of at the office. Running also helps decrease hunger.
If you have access to a pool of some sort, swimming is an excellent way to get a cardio workout. Note that swimmers bodies are very fit and you could have that figure too if you took a swim every day. Swimming is also quite refreshing.
Many people also enjoy biking. You can ride through your neighbourhood, or you can even head out to the mountains and ride up their paths. Biking really works out your lower half and is also another relaxer. It is a popular form of exercising and very inexpensive too.
Tags: exercise, gym, free, outdoors, running
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How to Plan Healthier Meals
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One way to ensure that you will look healthy as well as feel healthy is to have a healthy meal plan. Eating the right kinds of foods and having a balanced diet is what will - without a doubt- help your lifestyle be happier and healthier than ever before. If your diet constantly consists of unhealthy foods, it will weaken your body, and may end up giving you sicknesses that you could have avoided if you had eaten healthier. Some people think that eating healthy consists of a “water and flavourless lentil” diet, but they’re wrong. It is not hard to eat healthy, as there are so many delicious and healthy foods in the world. Also, it is inexpensive to eat healthy. Eating healthier foods is not about going on a diet to starve yourself or become grossly skinny. And it is definitely not about depriving yourself from foods that you may enjoy eating. The true goal of having a healthy diet is about feeling good about yourself; having more energy, and staying as healthy as possible. It is not about what you eat necessarily, but how you eat. The first step for is to make a plan. Without a rigorous plan, you may kind of know what to eat, but it will be sporadic and you will not get the nutrition you need. Plan what foods you will serve on what days so that you know what to shop for on those days. Once you have a plan, you can then build your meals on what foods are most important for you. For eating healthy, you don’t have to eat foods that you don’t like. If you do, then your diet won’t last long at all. You can eat healthy and eat things you like at the same time.
Tags: health, food, meals, diet, plan
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