Holiday Dieting Remedies
If knowledge is power, then after you have finished this article, you will be feel like Mighty Man when this subject is brought up in casual conversation.
The holidays are here, or rapidly will be and you are on a diet. There's a very good casual that the temptation to splurge on some of the foods on your anathema directory will be inside painless extent. How will you lever it?
Feast dieting can be the hardest time to halted alert especially because there are so many of them. moreover the joint ones like Thanksgiving, Christmas and Easter, if you celebrate them, most people disregard the tallyless other celebrations like the honorable dealings, weddings, baby showers, birthdays and the like. Something can be celebrated almost every weekend.
What is one to do?
While every intent is to halt on course with the dieting series, sometimes it may not be so painless as common pressures mount. Here are some suggestions to keep you from receiving the holiday dieting blues.
For the rest of this article, we will discuss the meaning behind what we have learned about this subject so far.
Look at your dieting series as a continuing journey and not as an minuscule destination. If one of the meals exceeds your calorie allowance, look at the next meal and adjust it accordingly. recall, most people get those holiday dieting splurges and the ones that come out of it early complete that one meal won't completely sabotage the detailed series.
See the superior picture. If you look at your dieting schedule weekly instead of daily, then one bad meal isn't open to be such a injury if you have 30 or more meals in that week.
After a meal mess, just get back into the lumber and maintain on your dieting journey again. Most people give up because they feel they have botched and it's no use halting on the diet any longer. The ones that thrive are the ones who move on and don't give up.
Some erudition of calorie quantitys in foods can be very effective. Find the foods that have sink calories and recollect them for your holiday dieting adventures. You will be able to eat more of those sink calorie foods lacking mood deprived.
Portion ranges can make a tremendous difference in your triumph. In calorie dense foods, the range of the portion consumed can quantity to 1/3 or more of your daily intake.
There is a signify sent to the intellect from the stomach that says it is detailed or content. This satiety idea takes approximately 20 notes to extent the intellect. To fall the calories consumed in that meal, eat ssink. Try chewing your food longer and charming a curt split between mouthfuls as that will atrophy some time to get inside that 20 minuscule interface of opportunity.
Drinking water can be very effective in custody the diet on course. If you mouthful water before a meal, your stomach will have something in it and create a fairly content mood. This will help to cut down on the portion range of your meal. This suggestion can work anytime you feel hungry. Interesting enough, sometimes the ought for water is disguised as a hungry mood. So mouthfuling water can not only help your holiday dieting oughts, but also anytime you have a hankering for food.
The mouthfuling of water also has the help of having nought calories. Instead of having a darling sugared mouthful or any alcoholic infusion, have water instead. recall to look at the whole calorie intake full in a one-week episode of time. Water every day will help keep that whole quantity inside command if you lean to splurge.
Intake munchies can shove up the calorie tally in one day. Sometimes people will eat some munchies as a common thing and not very for the yearning satiety. Be conscious of this because it can be very painless to consume a high quantity of calories with just this action abandoned. If you ought to snack then hopedetailedy there will be a vegetable plate close by. Try ingestion celery. You can eat as greatly of it as you want because celery requires so greatly work for the stomach to digest. This makes the calorie quantity negligible.
If holiday dieting is receiving you down, perhaps some of the suggestions mentioned can choose you up and give that spare shove to halt on roadway with your goals. Your triumph will come from charming that continuing journey one rung at a time to make your holiday and dieting adventures a good one.
Try searching for a particular keyword from the title of this article on your search engine and you are sure to find a wealth of knowledge.
Tuesday, April 10, 2007
Thursday, March 29, 2007
Body Fat Testing - Body Fat Percentage
Body fat percentage is an estimate of the fraction of the total body mass that is adipose tissue (or referred to as Fat Mass), as opposed to lean body mass (muscle, bone, organ tissue, blood, and everything else) or referred to as Fat Free Mass. This index is often used as a means to monitor progress during a diet or as a measure of physical fitness for certain sports, such as body building. It is more accurate as a measure of excess body weight than body mass index (BMI) since it differentiates between the weight of muscle mass and that of the fat mass while BMI lump all masses into one figure.
One of the most overlooked aspects of any diet and fitness program is getting proper body fat testing assessments. This goes far beyond just looking at a weight scale and checking out how much you weigh. You want to know that all that weight you lost is from fat and taking the time to get regular body fat tests done will definitely help you make faster progress towards you goal.
If you're on a weight loss program and have dropped some pounds, how do you know that the loss is from losing fat. The three main components of weight changes come from water, muscle and fat. So which one, or combination of the three, caused the weight loss. If you have regular body fat tests done, then you would know what kind of weight was lost.
Here is a key point. If you want to be successful in your weight management or fitness goals, then do what successful fitness people do. All the successful dieters and fitness pro's will take measurements, track their results and adjust it accordingly to keep progressing towards their personal goal. If the results of a test show that a total of 15 pounds of body weight was lost, a few calculations will break down what component (water, muscle, or fat) had the majority of the weight change.
Here is an example to clarify how body fat testing and your weight loss goal goes hand in hand.
It's the first week of your diet and fitness program and you want to make sure that you start it correctly. The local fitness center does physical assessments and body fat testing, so off to the gym you go to get checked and see where your levels are at. Six weeks later committing to a good diet and fitness program has resulted in a 15 pound weight loss. Now it's time for another assessment to see the hard facts on how you're progressing.
Total body fat percentage consists of essential fat and storage fat. Essential fat is that amount necessary for maintenance of life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 2-5% in men, and 10-13% in women. Storage fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. Again, women have slightly more than men.
The results of the assessment will show how much of that 15 pounds was fat. Generally, if only 1 to 4 pounds of weight loss is water and muscle but the rest was fat, then the diet and fitness program is a success and you should continue on the program you're on. If only 5 pounds of weight from the 15 is fat according to the body fat test, then there is a problem with the diet or fitness program you're on. It would be wise to make some changes as this perhaps indicates that some dehydration or muscle wasting may be occurring. Continuing with the same program may cause a problem with your health if followed too long. In this case, a change in your program and another assessment 4 to 6 weeks later will determine if the new program is getting better results in fat loss instead of water or muscle loss.
If you are truly committed to lose fat and achieve good health and fitness, then you need to distinguish between just overall weight loss and true fat loss. As you continue your weight loss program, each body fat test gives you the chance to make small changes in diet or exercise routines to see if the next assessment produces better results. Not only does this get you closer to what the ideal program is for you, but it also helps keep you focused on staying with the program and not give up or quit. You will stay motivated by trying to better the last assessment.
Now that we see the importance of body fat testing, your first step is to decide if you want a professional assessment person to test you, or if you want to learn to do it yourself. There are advantages and disadvantages to each decision.
A professional body fat tester can usually be found in most fitness centers and gyms. They have the experience, knowledge and tools to make accurate tests and can suggest a course of action to improve the results of the next test. It takes on the average of about 15 to 30 minutes to complete and you will get a copy of the test to keep. The cost can range between twenty to fifty dollars per test and should be done every 4 to 6 weeks. Some disadvantages are the costs to having it done, searching out a qualified assessment professional and perhaps the slight embarrassment you may feel to have test done.
If you decide to do the test yourself, you will need to learn how to take proper body fat measurements, purchase the tools or equipment for accurate assessments and keep testing many times in order to learn how to do it correctly. An advantage to do your own test is that you can have the privacy and convenience of testing as many times and often as you want in your own home.
Most people will want someone else to do it because of the learning curve involved to take accurate assessments. Another valid reason is to have the option of some suggestions by the professional on what you can do tweak your current program and make solid improvements for the next test.
Now that you know the importance of body fat testing, you should do a little research and get more details on how to incorporate it into your program. This just may be the key ingredient for you to make real progress towards your weight loss and fitness goal.
Bioelectrical Impedance Analysis
The Bioelectrical impedance analysis (BIA) method is more affordable but less accurate way to estimate body fat percentage. The general principle behind BIA: two conductors are attached to a person's body and a small electrical charge is sent through the body. The resistance between the conductors will provide a measure of body fat, since the resistance to electricity varies between adipose, muscular and skeletal tissue. Fat-free mass (muscles) is a good conductor as it contains a large amount of water (approximately 73%) and electrolytes, unlike fat which is anhydrous and a poor conductor of electrical current. Factors that affect the accuracy and precision of this method include instrumentation, subject factors, technician skill, and the prediction equation formulated to estimate the Fat Free Mass. Criticism of this methodology is based on where the conductors are placed on the body; typically they are placed on the feet, with the current sent up one leg, across the abdomen and down the other leg. As technician error is minor, factors such as eating, drinking and exercising must be controlled since hydration level is an important source of error in determining the flow of the electrical current to estimate body fat. As men and women store fat differently around the abdomen and thigh region, the results can be less accurate as a measure of total body fat percentage. Another variable that can affect the amount of body fat this test measures is the amount of liquid an individual has consumed before the test. As electricity travels more easily through water, a person who has consumed a large amount of water before the test will measure as a lower body fat percentage. Less water will increase the percentage of body fat. Bioelectrical impedance analysis is available in a laboratory, or for home use in the form of body fat scales and hand held body fat analyzers.
One of the most overlooked aspects of any diet and fitness program is getting proper body fat testing assessments. This goes far beyond just looking at a weight scale and checking out how much you weigh. You want to know that all that weight you lost is from fat and taking the time to get regular body fat tests done will definitely help you make faster progress towards you goal.
If you're on a weight loss program and have dropped some pounds, how do you know that the loss is from losing fat. The three main components of weight changes come from water, muscle and fat. So which one, or combination of the three, caused the weight loss. If you have regular body fat tests done, then you would know what kind of weight was lost.
Here is a key point. If you want to be successful in your weight management or fitness goals, then do what successful fitness people do. All the successful dieters and fitness pro's will take measurements, track their results and adjust it accordingly to keep progressing towards their personal goal. If the results of a test show that a total of 15 pounds of body weight was lost, a few calculations will break down what component (water, muscle, or fat) had the majority of the weight change.
Here is an example to clarify how body fat testing and your weight loss goal goes hand in hand.
It's the first week of your diet and fitness program and you want to make sure that you start it correctly. The local fitness center does physical assessments and body fat testing, so off to the gym you go to get checked and see where your levels are at. Six weeks later committing to a good diet and fitness program has resulted in a 15 pound weight loss. Now it's time for another assessment to see the hard facts on how you're progressing.
Total body fat percentage consists of essential fat and storage fat. Essential fat is that amount necessary for maintenance of life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 2-5% in men, and 10-13% in women. Storage fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. Again, women have slightly more than men.
The results of the assessment will show how much of that 15 pounds was fat. Generally, if only 1 to 4 pounds of weight loss is water and muscle but the rest was fat, then the diet and fitness program is a success and you should continue on the program you're on. If only 5 pounds of weight from the 15 is fat according to the body fat test, then there is a problem with the diet or fitness program you're on. It would be wise to make some changes as this perhaps indicates that some dehydration or muscle wasting may be occurring. Continuing with the same program may cause a problem with your health if followed too long. In this case, a change in your program and another assessment 4 to 6 weeks later will determine if the new program is getting better results in fat loss instead of water or muscle loss.
If you are truly committed to lose fat and achieve good health and fitness, then you need to distinguish between just overall weight loss and true fat loss. As you continue your weight loss program, each body fat test gives you the chance to make small changes in diet or exercise routines to see if the next assessment produces better results. Not only does this get you closer to what the ideal program is for you, but it also helps keep you focused on staying with the program and not give up or quit. You will stay motivated by trying to better the last assessment.
Now that we see the importance of body fat testing, your first step is to decide if you want a professional assessment person to test you, or if you want to learn to do it yourself. There are advantages and disadvantages to each decision.
A professional body fat tester can usually be found in most fitness centers and gyms. They have the experience, knowledge and tools to make accurate tests and can suggest a course of action to improve the results of the next test. It takes on the average of about 15 to 30 minutes to complete and you will get a copy of the test to keep. The cost can range between twenty to fifty dollars per test and should be done every 4 to 6 weeks. Some disadvantages are the costs to having it done, searching out a qualified assessment professional and perhaps the slight embarrassment you may feel to have test done.
If you decide to do the test yourself, you will need to learn how to take proper body fat measurements, purchase the tools or equipment for accurate assessments and keep testing many times in order to learn how to do it correctly. An advantage to do your own test is that you can have the privacy and convenience of testing as many times and often as you want in your own home.
Most people will want someone else to do it because of the learning curve involved to take accurate assessments. Another valid reason is to have the option of some suggestions by the professional on what you can do tweak your current program and make solid improvements for the next test.
Now that you know the importance of body fat testing, you should do a little research and get more details on how to incorporate it into your program. This just may be the key ingredient for you to make real progress towards your weight loss and fitness goal.
Bioelectrical Impedance Analysis
The Bioelectrical impedance analysis (BIA) method is more affordable but less accurate way to estimate body fat percentage. The general principle behind BIA: two conductors are attached to a person's body and a small electrical charge is sent through the body. The resistance between the conductors will provide a measure of body fat, since the resistance to electricity varies between adipose, muscular and skeletal tissue. Fat-free mass (muscles) is a good conductor as it contains a large amount of water (approximately 73%) and electrolytes, unlike fat which is anhydrous and a poor conductor of electrical current. Factors that affect the accuracy and precision of this method include instrumentation, subject factors, technician skill, and the prediction equation formulated to estimate the Fat Free Mass. Criticism of this methodology is based on where the conductors are placed on the body; typically they are placed on the feet, with the current sent up one leg, across the abdomen and down the other leg. As technician error is minor, factors such as eating, drinking and exercising must be controlled since hydration level is an important source of error in determining the flow of the electrical current to estimate body fat. As men and women store fat differently around the abdomen and thigh region, the results can be less accurate as a measure of total body fat percentage. Another variable that can affect the amount of body fat this test measures is the amount of liquid an individual has consumed before the test. As electricity travels more easily through water, a person who has consumed a large amount of water before the test will measure as a lower body fat percentage. Less water will increase the percentage of body fat. Bioelectrical impedance analysis is available in a laboratory, or for home use in the form of body fat scales and hand held body fat analyzers.
Tuesday, March 20, 2007
Common Bodybuilding Injuries
Bodybuilders, as other athletes, must be prepared for injury when participating in their sport. To ignore the possibility of injury is to invite disaster that can interfere with your routine, cause you to miss training or even end a career.
What can you do to avoid injury? How should you handle occasional injuries so that you can get back in top form as soon as possible? Here are some points for beginners AND experienced bodybuilders to keep in mind.
"Bodybuilding is the process of developing muscle fibres through the combination of weight training, specific caloric intake, and rest. Someone who engages in this activity is referred to as a bodybuilder. As a sport, called competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their aesthetic appearance."
PREVENTION COMES FIRST
Any bodybuilder, whether training daily or occasionally, is likely to experience injury from their training. However, there are important steps you should take to prevent injury and reduce the occurrence of strains, sprains and more severe injuries.
WARMING UP AND STRETCHING
Every session, every time. No matter what routine or exercise you are about to engage in, your muscles need to be prepped beforehand.
"Stretching is the activity of gradually applying tensile force to lengthen, strengthen, and lubricate muscles, often performed in anticipation of physical exertion and to increase the range of motion within a joint. Stretching is an especially important accompaniment to activities that emphasize controlled muscular strength and flexibility, such as ballet, acrobatics, martial arts or running.
Stretching is also believed to help to prevent injury to tendons, ligaments and muscles by improving muscular elasticity and reducing the stretch reflex in greater ranges of motion that might cause injury to tissue. For example, some research still in the preliminary stages has found soccer players reduced injury risks by stretching. However, the number of players studied was not large enough to draw a firm conclusion. For sports such as tennis, where one of the long-term goals of stretching is to gradually increase static range of motion, the cool-down is an ideal time to systematically program a long-term increase in static flexibility.
In addition, stretching may reduce delayed onset muscle soreness (DOMS). While stretching before or after exercising does not "confer protection" from muscle soreness, current research suggests that stretching can decrease or reduce pain and soreness after exercise. However, there is no evidence which supports the theory that stretching immediately before exercise can prevent overuse or acute injuries."
Warming up by using a bike, treadmill or quick repetitions with a light weight, will get blood circulating in the muscles and make them more pliable. Stretching them to their fullest degree and holding for 30 seconds will also encourage flexibility. Flexibility and pliability are very important in preventing muscle injury and improving the muscle's ability to respond to the exercise.
Stretching after your routine will also improve recovery time, thus reducing soreness after a session.
PROPER TECHNIQUE
Proper technique is crucial when bodybuilding. Physical laws (including the law of gravity) limit what your body is capable of lifting and the range of motion any muscle can reach. Bouncing or jerking motions and improper grip can cause the weight to pull your muscles and overextend their range, resulting in injuries. Injury can range from minor strains to more severe sprains or ripping that can prevent you from training for an extended time.
Having a trainer show you proper technique is important, as is knowing your boundaries for the amount of weight you can safely work with. You may decide to use wraps on your joints or back to help distribute the weight more evenly, which will also reduce the chance of injury.
If you are training with very heavy weights there are some exercises that should only be performed with reliable spotters on hand. Whether you are spotting for a friend or asking for their assistance to spot you, be sure that the spotter is focused and quick to help or you could face extreme injuries.
PAY ATTENTION AND BE READY
Distraction and fatigue can quickly ruin your progress and put you out of commission (and away from the gym) by causing an accident.
Lifting heavy weights requires concentration and attention to your performance. Chatting with friends or watching other people is distracting and can cause you to lose form and drop weights, pulling and tearing muscles. A dropped weight may also fall on you or a neighbor, causing serious, long term injury.
Over training when your body is not in optimum condition can also cause you to lose grip or push your body beyond its ability to handle the weight. Not eating, lack of sleep, training too often, using too much weight or training without proper preparation or safety can ruin all your hard work, so always train prepared and in good condition for the best results.
If you do experience injury, treat it right away. Minor injuries may just need a day of rest, compression and ice to reduce swelling. Severe injuries should be checked by a doctor as soon as possible or healing time will be longer. Take care of injuries properly to avoid more damage and to start training again as soon as possible.
What can you do to avoid injury? How should you handle occasional injuries so that you can get back in top form as soon as possible? Here are some points for beginners AND experienced bodybuilders to keep in mind.
"Bodybuilding is the process of developing muscle fibres through the combination of weight training, specific caloric intake, and rest. Someone who engages in this activity is referred to as a bodybuilder. As a sport, called competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their aesthetic appearance."
PREVENTION COMES FIRST
Any bodybuilder, whether training daily or occasionally, is likely to experience injury from their training. However, there are important steps you should take to prevent injury and reduce the occurrence of strains, sprains and more severe injuries.
WARMING UP AND STRETCHING
Every session, every time. No matter what routine or exercise you are about to engage in, your muscles need to be prepped beforehand.
"Stretching is the activity of gradually applying tensile force to lengthen, strengthen, and lubricate muscles, often performed in anticipation of physical exertion and to increase the range of motion within a joint. Stretching is an especially important accompaniment to activities that emphasize controlled muscular strength and flexibility, such as ballet, acrobatics, martial arts or running.
Stretching is also believed to help to prevent injury to tendons, ligaments and muscles by improving muscular elasticity and reducing the stretch reflex in greater ranges of motion that might cause injury to tissue. For example, some research still in the preliminary stages has found soccer players reduced injury risks by stretching. However, the number of players studied was not large enough to draw a firm conclusion. For sports such as tennis, where one of the long-term goals of stretching is to gradually increase static range of motion, the cool-down is an ideal time to systematically program a long-term increase in static flexibility.
In addition, stretching may reduce delayed onset muscle soreness (DOMS). While stretching before or after exercising does not "confer protection" from muscle soreness, current research suggests that stretching can decrease or reduce pain and soreness after exercise. However, there is no evidence which supports the theory that stretching immediately before exercise can prevent overuse or acute injuries."
Warming up by using a bike, treadmill or quick repetitions with a light weight, will get blood circulating in the muscles and make them more pliable. Stretching them to their fullest degree and holding for 30 seconds will also encourage flexibility. Flexibility and pliability are very important in preventing muscle injury and improving the muscle's ability to respond to the exercise.
Stretching after your routine will also improve recovery time, thus reducing soreness after a session.
PROPER TECHNIQUE
Proper technique is crucial when bodybuilding. Physical laws (including the law of gravity) limit what your body is capable of lifting and the range of motion any muscle can reach. Bouncing or jerking motions and improper grip can cause the weight to pull your muscles and overextend their range, resulting in injuries. Injury can range from minor strains to more severe sprains or ripping that can prevent you from training for an extended time.
Having a trainer show you proper technique is important, as is knowing your boundaries for the amount of weight you can safely work with. You may decide to use wraps on your joints or back to help distribute the weight more evenly, which will also reduce the chance of injury.
If you are training with very heavy weights there are some exercises that should only be performed with reliable spotters on hand. Whether you are spotting for a friend or asking for their assistance to spot you, be sure that the spotter is focused and quick to help or you could face extreme injuries.
PAY ATTENTION AND BE READY
Distraction and fatigue can quickly ruin your progress and put you out of commission (and away from the gym) by causing an accident.
Lifting heavy weights requires concentration and attention to your performance. Chatting with friends or watching other people is distracting and can cause you to lose form and drop weights, pulling and tearing muscles. A dropped weight may also fall on you or a neighbor, causing serious, long term injury.
Over training when your body is not in optimum condition can also cause you to lose grip or push your body beyond its ability to handle the weight. Not eating, lack of sleep, training too often, using too much weight or training without proper preparation or safety can ruin all your hard work, so always train prepared and in good condition for the best results.
If you do experience injury, treat it right away. Minor injuries may just need a day of rest, compression and ice to reduce swelling. Severe injuries should be checked by a doctor as soon as possible or healing time will be longer. Take care of injuries properly to avoid more damage and to start training again as soon as possible.
Saturday, March 10, 2007
Weight Loss Suplements
Should you take weight loss products that are designed to curb your appetite? The answer is a resounding "no"!! The major reason for weight gain is eating foods that are hard for the body to process. Your body gives you hunger signals when it needs more fuel.
Eating the wrong foods gives you incomplete nutrition and makes you eat more because your body is telling you it needs more vital ingredients. If you eat even less of the same foods you will get even less body nutrition and you don't want this. For a short time it may not be a problem but over a long period your health will suffer.
This is why weight loss supplements are not such a good idea. The answer is not to eat less of the same foods but to eat healthier foods. Near perfect nutrition will result in near perfect body weight. A supplement to make sure your body is receiving the healthy elements it needs can help you lose weight because when your body receives what it needs your cravings will ease and even disappear. A good supplement that gives your body elements it needs is what you should take and it should be taken every day since the quality of our food has gone down dramatically with modern farming methods.
These include farming the land continuously, causing depleted soil and picking products green so they never ripen properly as they do on the vine. There are so many products and so many claims for these products that it is confusing for people even if they know a lot about the health food industry. The most important thing to keep in mind is that natural products work best for the body and if you can find a natural product with concentrated ingredients that has been processed very little or not at all, this is the kind of product you want. One of the best, most complete, and natural products to use for supplementation is a member of the algae family called spirulina.
Two more excellent members of the algae family are chlorella and blue-green algae. However, for the body to assimilate chlorella and blue-green algae properly, the cell walls on these products must be broken for the body to use the ingredients inside the cell. The different methods for doing this are heat, grinding and sound waves. Since spirulina does not require any of this processing it is the best choice if you want to be sure what you are purchasing. These algae products are so rich in nutrition that they can actually curb your appetite if taken in adequate amounts and there is no off the shelf man made supplements that contain all the good ingredients of these natural products.
These algae products contain more concentrated nutrition than any other known foods and can help you lose weight by giving your body super nutrition and the better your nutrition is, the less you will eat and this is much better than decreasing your appetite artificially. These algae products are available at your local health food store but you can also save money on them by buying in bulk. There are usually packages of a few ounces or grams available and some stores order it in 25-50 pound boxes and weigh out whatever amount you want to purchase. This is much cheaper than buying it in pill bottles off the shelf.
These algae products are used like supplements but are actually a whole food in super concentrated form and science has proven that whole foods are absorbed 100% by the body. Processed supplements in bottles have an absorption rate between zero and 10% and most are below 5%. Remember, the ingredients in the algae products can be absorbed 100% by the body because they are in whole food form and spirulina is the best choice because it requires no processing.
Spirulina
Spirulina is the common name for human and animal food supplements produced primarily from two species of cyanobacteria: Arthrospira platensis, and Arthrospira maxima. These and other Arthrospira species were once classified in the genus Spirulina. There is now agreement that they are distinct genera, and that the food species belong to Arthrospira; nonetheless, the inaccurate term "Spirulina" remains the popular name. Spirulina is cultivated around the world, and is used as a human dietary supplement, available in tablet, flake, and powder form.
Eating the wrong foods gives you incomplete nutrition and makes you eat more because your body is telling you it needs more vital ingredients. If you eat even less of the same foods you will get even less body nutrition and you don't want this. For a short time it may not be a problem but over a long period your health will suffer.
This is why weight loss supplements are not such a good idea. The answer is not to eat less of the same foods but to eat healthier foods. Near perfect nutrition will result in near perfect body weight. A supplement to make sure your body is receiving the healthy elements it needs can help you lose weight because when your body receives what it needs your cravings will ease and even disappear. A good supplement that gives your body elements it needs is what you should take and it should be taken every day since the quality of our food has gone down dramatically with modern farming methods.
These include farming the land continuously, causing depleted soil and picking products green so they never ripen properly as they do on the vine. There are so many products and so many claims for these products that it is confusing for people even if they know a lot about the health food industry. The most important thing to keep in mind is that natural products work best for the body and if you can find a natural product with concentrated ingredients that has been processed very little or not at all, this is the kind of product you want. One of the best, most complete, and natural products to use for supplementation is a member of the algae family called spirulina.
Two more excellent members of the algae family are chlorella and blue-green algae. However, for the body to assimilate chlorella and blue-green algae properly, the cell walls on these products must be broken for the body to use the ingredients inside the cell. The different methods for doing this are heat, grinding and sound waves. Since spirulina does not require any of this processing it is the best choice if you want to be sure what you are purchasing. These algae products are so rich in nutrition that they can actually curb your appetite if taken in adequate amounts and there is no off the shelf man made supplements that contain all the good ingredients of these natural products.
These algae products contain more concentrated nutrition than any other known foods and can help you lose weight by giving your body super nutrition and the better your nutrition is, the less you will eat and this is much better than decreasing your appetite artificially. These algae products are available at your local health food store but you can also save money on them by buying in bulk. There are usually packages of a few ounces or grams available and some stores order it in 25-50 pound boxes and weigh out whatever amount you want to purchase. This is much cheaper than buying it in pill bottles off the shelf.
These algae products are used like supplements but are actually a whole food in super concentrated form and science has proven that whole foods are absorbed 100% by the body. Processed supplements in bottles have an absorption rate between zero and 10% and most are below 5%. Remember, the ingredients in the algae products can be absorbed 100% by the body because they are in whole food form and spirulina is the best choice because it requires no processing.
Spirulina
Spirulina is the common name for human and animal food supplements produced primarily from two species of cyanobacteria: Arthrospira platensis, and Arthrospira maxima. These and other Arthrospira species were once classified in the genus Spirulina. There is now agreement that they are distinct genera, and that the food species belong to Arthrospira; nonetheless, the inaccurate term "Spirulina" remains the popular name. Spirulina is cultivated around the world, and is used as a human dietary supplement, available in tablet, flake, and powder form.
Tuesday, March 6, 2007
Natural Treatments for Hemorrhoids
Hemorrhoids , emerods, or piles) are varicosities or swelling and inflammation of veins in the rectum and anus.
Hemorrhoids are a very distressing condition that involve the swelling of the veins of the anus and rectum. They are very similar to varicose veins whereby the veins lose their elasticity and swell and this results in the uncomfortable symptoms of hemorrhoids that may include itching, burning pain and bleeding.
In many cases hemorrhoids will respond quickly to the use of herbal medicines, both taken internally and applied externally, however it is also necessary to address the cause of the condition. Some common factors that can contribute to hemorrhoids include sitting or standing for long periods, lifting heavy objects, dehydration, obesity and lack of exercise, but without a doubt the largest factor is constipation and straining during defecation.
A poor intake of dietary fiber is often a major culprit that increases the risk of development of hemorrhoids. The fact that no animal other than human beings has ever be known to exhibit hemorrhoids can be seen as a major indication that something is wrong with our diets and improving the diet can help this condition dramatically, however herbal remedies can often provide immediate relief as well as being effective for the long term treatment of this very distressing condition.
Herbs for the treatment of hemorrhoids: Pilewort - Piles are another name for hemorrhoids and this herb was named for its effectiveness for this condition. It tonifies the blood vessels and stops bleeding. Pilewort may be taken internally as a tea or alcohol-based tincture and it can also be applied externally as an ointment. Witch hazel - this herb can help to ease the bleeding and swelling associated with hemorrhoids.
It is applied externally as an ointment, or the liquid can be applied directly to the area with a sterile cotton pad. Use three times daily until relief is obtained. Aloe Vera gel - the fresh pulp can be applied directly on the anus to provide pain relief and soothe any burning sensations.
Butcher's Broom - this herb has been used throughout history for the treatment of hemorrhoids and varicose veins. When looking for preparations of Butcher's Broom, try to find those that contain a minimum of 9-11% of ruscogenin content, which is the active ingredient. 100 mg should be taken three times daily.
Pine Bark and Grape Seed - these plant extracts contain proanthocyanins and anthocyanins which are substances that improve the structural integrity of the veins and in fact the entire circulatory system. It is also possible to obtain them through increasing consumption of berries such as blueberries, blackberries and strawberries as well as cherries.
Fiber - a low fiber diet increases the risk of straining during bowel movements and increasing fiber intake may actually be a very effective simple measure that can go a long way towards improving hemorrhoids.
Increasing fruit and vegetable intake is a must, however there are also a wide variety of fiber supplements available, such as those containing Psyllium husk or Slippery Elm Bark, that can soften the stools and reduce straining. It is very important to ensure that water intake is increased when taking fiber supplements.
Herbal medicine can greatly assist in reducing the symptoms of hemorrhoids however in very severe cases surgical treatment may be required. In such instances the herbal treatments and dietary changes outlined can be used to prevent the problem from occurring again following surgery.
Hemorrhoids are very common. It is estimated that approximately one half of all Americans have had this condition by the age of 50, and that 50% to 85% of the worlds population will be affected by hemorrhoids at some time in their life. However, only a small number seek medical treatment. Annually, only about 500,000 people in the U.S. are medically treated for hemorrhoids, with 10 to 20% of them requiring surgeries.
Hemorrhoids are a very distressing condition that involve the swelling of the veins of the anus and rectum. They are very similar to varicose veins whereby the veins lose their elasticity and swell and this results in the uncomfortable symptoms of hemorrhoids that may include itching, burning pain and bleeding.
In many cases hemorrhoids will respond quickly to the use of herbal medicines, both taken internally and applied externally, however it is also necessary to address the cause of the condition. Some common factors that can contribute to hemorrhoids include sitting or standing for long periods, lifting heavy objects, dehydration, obesity and lack of exercise, but without a doubt the largest factor is constipation and straining during defecation.
A poor intake of dietary fiber is often a major culprit that increases the risk of development of hemorrhoids. The fact that no animal other than human beings has ever be known to exhibit hemorrhoids can be seen as a major indication that something is wrong with our diets and improving the diet can help this condition dramatically, however herbal remedies can often provide immediate relief as well as being effective for the long term treatment of this very distressing condition.
Herbs for the treatment of hemorrhoids: Pilewort - Piles are another name for hemorrhoids and this herb was named for its effectiveness for this condition. It tonifies the blood vessels and stops bleeding. Pilewort may be taken internally as a tea or alcohol-based tincture and it can also be applied externally as an ointment. Witch hazel - this herb can help to ease the bleeding and swelling associated with hemorrhoids.
It is applied externally as an ointment, or the liquid can be applied directly to the area with a sterile cotton pad. Use three times daily until relief is obtained. Aloe Vera gel - the fresh pulp can be applied directly on the anus to provide pain relief and soothe any burning sensations.
Butcher's Broom - this herb has been used throughout history for the treatment of hemorrhoids and varicose veins. When looking for preparations of Butcher's Broom, try to find those that contain a minimum of 9-11% of ruscogenin content, which is the active ingredient. 100 mg should be taken three times daily.
Pine Bark and Grape Seed - these plant extracts contain proanthocyanins and anthocyanins which are substances that improve the structural integrity of the veins and in fact the entire circulatory system. It is also possible to obtain them through increasing consumption of berries such as blueberries, blackberries and strawberries as well as cherries.
Fiber - a low fiber diet increases the risk of straining during bowel movements and increasing fiber intake may actually be a very effective simple measure that can go a long way towards improving hemorrhoids.
Increasing fruit and vegetable intake is a must, however there are also a wide variety of fiber supplements available, such as those containing Psyllium husk or Slippery Elm Bark, that can soften the stools and reduce straining. It is very important to ensure that water intake is increased when taking fiber supplements.
Herbal medicine can greatly assist in reducing the symptoms of hemorrhoids however in very severe cases surgical treatment may be required. In such instances the herbal treatments and dietary changes outlined can be used to prevent the problem from occurring again following surgery.
Hemorrhoids are very common. It is estimated that approximately one half of all Americans have had this condition by the age of 50, and that 50% to 85% of the worlds population will be affected by hemorrhoids at some time in their life. However, only a small number seek medical treatment. Annually, only about 500,000 people in the U.S. are medically treated for hemorrhoids, with 10 to 20% of them requiring surgeries.
Thursday, March 1, 2007
Acid Reflux
Natural stomach acid is in your stomach for a reason. The actual acid is not the cause of acid reflux disease. It is not like it is a nasty poison that someone put in there without approval. The acid breaks down foods and sorts them out into the right department so to speak. Proper digestion depends on the presence of adequate stomach acid while you are eating.
When you eat, food moves from the mouth through the esophagus and into the stomach to be digested. At the end of the esophagus there is a band of muscles that open and allow foods to go into the stomach. It then closes to prevent the food and acid from coming back up into the esophagus. Many people experience acid reflux when foods or digestive juices escape the stomach and come back up through the esophagus.
To make sure your stomach has enough acid at mealtimes, make sure you chew your food thoroughly. Getting saliva mixed into the food as you chew will get the digestion process off to a good start.
Snacking throughout the day causes the stomach to pump out acid gradually instead of saving it for mealtimes when it is needed the most. It is best to not eating closer than three hours apart. For example - if you eat breakfast at six a.m. and lunch at twelve p.m. then a snack at nine a.m. would be fine.
Next, make sure you do not drink too much liquid while eating a meal. Too much liquid dilutes the necessary acid in the stomach. The best policy is to drink a glass of water 30 minutes to one hour before or after your meal, with only a few ounces consumed during the meal. After you've eaten one hour or two feel free to guzzle down all the pure natural water you want.
Another cause of acid reflux comes from eating large meals. This increases pressure on the stomach causing the stomach contents to be forced out and up into the esophagus. You will need to give your body at least two hours to digest your food properly. And never ever lie down immediately after eating a large meal.
To avoid overproduction of acid eat smaller portions of food at each meal. It would also help a lot to eliminate any fried food or food that contains refined sugar, or caffeine.
Obesity can also increase abdominal pressure, and your risk of suffering from acid reflux as well. If you are overweight, cutting back on the amounts of food that you eat at each meal, and exercising daily should put you on the right path to helping you shed a few pounds.
Acid reflux is caused in some people when the sphincter muscle at the end of the esophagus becomes weak or does not close correctly. Prescription drugs, certain foods, alcohol, and smoking have been known to weaken the sphincter muscles.
Try not to use antacids since they cut down the acids you will need when you eat. Without enough acid, your stomach is unable to do its job of breaking down the food into the various nutrient components.
Inadequate digestion of proteins can cause the liver to increase production of low density lipoprotein (LDL) cholesterol which is the bad cholesterol that does the most damage to your body.
Instead of taking antacids try the following natural approach. If you still have sour stomach in between meals try eating something that will settle it without triggering more acid production such as sauerkraut. Your stomach should relax after eating sauerkraut in five to ten minutes.
The benefits of natural solutions are they normally cost a lot less, but even more important is the fact that natural solutions are a healthier alternative. They tend to reduce the possibility of becoming dependant on addictive chemical drugs.
There are also three herbs that are well known for soothing stomach muscles which are chamomile, gentian, and ginger. If your problem does not respond successfully to natural remedies within a few days, please see your health care provider.
FOODS
Certain foods and lifestyle are considered to promote gastroesophageal reflux:
- Coffee, alcohol, and excessive amounts of Vitamin C supplements are stimulants of gastric acid secretion. Taking these before bedtime especially can promote evening reflux. Calcium containing antacids are in this group. (Although a study published in 2006 by Stanford University researchers disputes the effect of coffee, acidic, spicy foods etc. as a myth.
- Foods high in fats and smoking reduce lower esophageal sphincter competence, so avoiding these tends to help, as well. Fat also delays emptying of the stomach.
- Having more but smaller meals also reduces the risk of GERD, as it means there is less food in the stomach at any one time.
-Eating shortly before bedtime.
- Large meals
- chocolate and peppermint
- spicy foods
- acidic foods like oranges and tomatoes (However, they are okay when fresh.)
- cruciferous vegetables: onions, cabbage, cauliflower, broccoli, spinach, brussel sprouts
- milk and milk-based products contain calcium and fat, so should be avoided before bedtime.
However, following this list of foods directly is not 100% accurate for some have a more serious case of GERD than others. Thus, it is up to an individual to decide which foods bother them and which ones do not. But practical advice offered by many sources is to avoid food for a minimum of 2 hours before bedtime and, also, not lying down after a meal.
Wednesday, February 28, 2007
Health Benefits of Green Tea
Green tea has been around for thousands of years and is more popular than ever. For centuries green tea has been a staple in the diets of many families around the world. And the benefits of this beverage are not just limited to a pleasant drinking taste. Numerous scientific studies have shown that green tea has numerous health benefits and that drinking it can improve your health.
The idea of health benefits related to green tea consumption has been discussed for years. Eastern medicine recognized the benefits of green tea thousands of years ago with Asian families passing down these beliefs through many generations. There are few beverages with such impressive health benefits as green tea. And now it seems the rest of the world has discovered this secret.
As discussed previously, the benefits of green tea are many and far-reaching. The potential health benefits of drinking green tea vary from preventing bad breath to protecting the heart to protecting against some forms of cancer. Many of the benefits attributed to green tea are largely due to its high content of antioxidants. The health benefits of green tea are varied in large part due to its chemical makeup, which has a positive effect on so many different bodily systems. Of course the most publicized benefits revolve around anticancer activities, cardiovascular benefits and even the potential of lowering LDL cholesterol levels.
Besides substantial health claims, green tea has been said to aid in weight loss efforts. It appears that much of the fat loss benefits claimed regarding green tea lies in its thermogenic effects. Whether searching for health benefits, weight loss, or both, some studies have recommended as many as ten cups per day to see benefits. Because green tea contains caffeine, this may pose a problem for some people. Decaffeinated green tea is available but that could cancel some of the thermogenic properties if weight loss is the goal. Health food stores also offer capsules as an alternative to drinking the tea although the health benefits may differ.
As with other types of food and drink, organic teas are becoming recognized as a healthy choice with consumers. Many believe that the organic versions are healthier options while providing environmental benefits. In grocery stores everywhere, the tea aisle has become an absolute joy for organic food shoppers. In addition, it is easy to find a variety of sources on the Internet of quality organic green tea.
Of course, health decisions should not be based on this information alone. It is prudent to check with a medical practitioner on the potential benefits of including green tea in the diet. A medical professional, an herbalist, or local bookstore can provide complete information about the proven and perceived benefits of green tea. As another resource, the Internet is loaded with information and resources on green tea.
Green tea is one of the most popular herbal supplements in the world. Adopting tea drinking as a new habit can be quite challenging but the potential health benefits could prove to be phenomenal.
Brewing
Traditionally, unlike darker teas, green teas are usually brewed using water that is below boiling point (about 80°-90°C), as water that is too hot is believed to turn the tea bitter. Green tea spefically comes from the steamed and dried leaves of the Camellia sinesis plant, which is a shrub native to Asia. The main difference between green tea and black tea is that gren tea is made from unfermented leaves, wheras black tea is made from fermented leaves.
The idea of health benefits related to green tea consumption has been discussed for years. Eastern medicine recognized the benefits of green tea thousands of years ago with Asian families passing down these beliefs through many generations. There are few beverages with such impressive health benefits as green tea. And now it seems the rest of the world has discovered this secret.
As discussed previously, the benefits of green tea are many and far-reaching. The potential health benefits of drinking green tea vary from preventing bad breath to protecting the heart to protecting against some forms of cancer. Many of the benefits attributed to green tea are largely due to its high content of antioxidants. The health benefits of green tea are varied in large part due to its chemical makeup, which has a positive effect on so many different bodily systems. Of course the most publicized benefits revolve around anticancer activities, cardiovascular benefits and even the potential of lowering LDL cholesterol levels.
Besides substantial health claims, green tea has been said to aid in weight loss efforts. It appears that much of the fat loss benefits claimed regarding green tea lies in its thermogenic effects. Whether searching for health benefits, weight loss, or both, some studies have recommended as many as ten cups per day to see benefits. Because green tea contains caffeine, this may pose a problem for some people. Decaffeinated green tea is available but that could cancel some of the thermogenic properties if weight loss is the goal. Health food stores also offer capsules as an alternative to drinking the tea although the health benefits may differ.
As with other types of food and drink, organic teas are becoming recognized as a healthy choice with consumers. Many believe that the organic versions are healthier options while providing environmental benefits. In grocery stores everywhere, the tea aisle has become an absolute joy for organic food shoppers. In addition, it is easy to find a variety of sources on the Internet of quality organic green tea.
Of course, health decisions should not be based on this information alone. It is prudent to check with a medical practitioner on the potential benefits of including green tea in the diet. A medical professional, an herbalist, or local bookstore can provide complete information about the proven and perceived benefits of green tea. As another resource, the Internet is loaded with information and resources on green tea.
Green tea is one of the most popular herbal supplements in the world. Adopting tea drinking as a new habit can be quite challenging but the potential health benefits could prove to be phenomenal.
Brewing
Traditionally, unlike darker teas, green teas are usually brewed using water that is below boiling point (about 80°-90°C), as water that is too hot is believed to turn the tea bitter. Green tea spefically comes from the steamed and dried leaves of the Camellia sinesis plant, which is a shrub native to Asia. The main difference between green tea and black tea is that gren tea is made from unfermented leaves, wheras black tea is made from fermented leaves.
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